I have been fighting with this decision and now going to ask for advice.

TryingToGetInShape · 02-23-2006, 07:48 PM

I keep hearing and reading that a great fat burning workout is a circuit routine. A good example would be the first phase of HGM. I really can't do circuit training because my gym is always packed and I belong to a small gym. Also I really don't like circuit training. What I would like to do is upper/lower body split. 4 days a week push/pull routine. Horizontal push pull, Quad dominant, Vertical push pull, and Hip dominant. I like this workout so much better.

My question is I don't want to get any bigger then I already am and I want to burn fat. Do I have to do circuit training in order to lose fat or can I do the 4 day split that I really like doing? I will also do HIIT on workout days in the morning. Any advice will greatly be appreciated. I also have my diet in check with 40/30/30.

Lost Dog · 02-23-2006, 08:05 PM

No need for a circuit. Unless you're working out at Curves!

A 4 day split will work for fat loss, just make sure you don't do so much volume that you can't recover on your calorie deficit.

Do your HIIT after your workout and/or on your off-days.

TryingToGetInShape · 02-23-2006, 08:14 PM

Any reason why I should do it after the workout instead of first thing in the morning?

Deserve · 02-23-2006, 10:31 PM

The macro are good but what about total calories. Drop those, add HIIT and the weight will fall. I love the easy ones.

Lost Dog · 02-23-2006, 11:13 PM

[ QUOTE ]
Any reason why I should do it after the workout instead of first thing in the morning?

[/ QUOTE ]

No. That's fine. I just meant if you were doing lifting and HIIT in the same workout, do the HIIT after the lifting.

TryingToGetInShape · 02-24-2006, 06:23 AM

So circuit training is not necessary in order to burn fat? My calorie intake is a little over 2,000 calories. So does that ok what I would like to do? You mentioned circuit training and curves in the same sentence. LOL. I really doubt you would see curves doing the first phase of HGM.

Ogedei · 02-24-2006, 06:30 AM

[ QUOTE ]
So circuit training is not necessary in order to burn fat? My calorie intake is a little over 2,000 calories. So does that ok what I would like to do? You mentioned circuit training and curves in the same sentence. LOL. I really doubt you would see curves doing the first phase of HGM.

[/ QUOTE ]

No, it is not necessary. I also wouldn't classify Phase1 of HGM: IRON MANUAL as circuit training.

I'm not going to comment on your caloric needs without knowing more about your size and such.

Og.

BFG · 02-24-2006, 06:33 AM

Well you could go to the next degree Trying and utilise triple supersets and minimal rests of less than 1 minute between supers and that will give you the CV burn in the one workout too potentialy negating the need for HIIT (which could be detrimental to existing muscle when on such a calorie deficit anyway).

As for starting calories, but without knowing your current stats, why not try calorie cycling depending on your expenditure level and what your end goal body fat% is. Cycling calories forces the body to optimise fat burning potential (again in my experience). Everyone I know who has opted for this rather than a static calorie figure shifts an average 2 1/2lb of fat per week over a 12 week period.

Are you keeping track of your calorie intake daily?. Personaly in my experience would Up the carbs by 10% and lower fat and protein by 5%.

Ogedei · 02-24-2006, 06:38 AM

Phase 1 HGM: Iron Manual is 3 sets of triple supersets actually.

40/30/30 is a fine breakdown if your trying to lose weight. I know personally I lost 2lbs a week on that for a year with no plateau.

Og.

BFG · 02-24-2006, 06:44 AM

yes Ogedei didnt say it was wrong just my experience of being on a a deficit on various splits you dont really benefit from the additional 5% on protein and fat but 10% increase on carbs in my opinion can keep you feeling fuller longer :-) that was all

Ogedei · 02-24-2006, 06:47 AM

Fair enough. Even at my heaviest on the 40/30/30 I can't ever remeber feeling hungry. I was probably eating like 2600 cals a day no trouble and losing the 2lbs. Of course I was 311lbs when I started.

Og.

BFG · 02-24-2006, 06:47 AM

re the HGM yep saw that :-) Dont consider that circuits and if you do max 1 set failure can be done cleanly and efficiently in an overcrowded gym, just takes a bit of coertion sometimes to get the people resting on exercises off the machine. No reason wht the splits he's after cant be accomodated on supers tho :-)

Ogedei · 02-24-2006, 08:22 AM

Well I won't agree on the one set to failure, I will agree on some kind of super-setting of his routine.

If his gym is to crowded he could always see about a different one, which may or may not be an option.

Og.

Mixxster · 02-24-2006, 08:39 AM

[ QUOTE ]
You mentioned circuit training and curves in the same sentence. LOL. I really doubt you would see curves doing the first phase of HGM.

[/ QUOTE ]
Lost_Dog was referring to the women's franchise named "Curves". It is a circuit with hydralic equipment.

Lost Dog · 02-24-2006, 09:15 AM

Sorry about the Curves reference...

On the circuit training, itself. That style has a benefit of getting your heart going fast and furious, while working your muscle. It can work well for people who are new to lifting and/or exercise, too.

It's often used as an easy to use, starter program at many gyms. My gym, 24 Hour Fitness, has a "Express Zone" area for this purpose. They are non-intimidating exercise machines. They keep your heart going, because you rest each muscle group as you move to the next machine, yet, you don't actually rest...

However, if you're doing it right, you will outgrow this routine quickly. Your muscles will adapt. And, since you give the muscle groups something like 10 minutes between repeat exercises, it's not optimum for working the muscles, either.

Typically, the goal of a good "fatloss routine" is to build or retain muscle mass, create an "afterburn" that will continue to maintain a high metabolism for hours or days post-workout, and burn calories. In that order. After all that, you eat fewer calories than your body needs to support "all that."

Checkout this thread, here: http://forums.jpfitness.com/showflat...e/0#Post167499

It illustrates the many, many different ways to burn fat. Here's my favorite, from Milko, the "World's Leanest Man": "Diet, diet, diet, heavy weights, heavy weights, ... HIIT " Why? It shows how simple it is, though not easy.

A caloric deficit eats away the fat. While you're doing that, you need to stimulate the muscles so they don't go away with the fat. Get the caloric deficit however you want: eat less, workout more, generate an "afterburn," boost your metabolism by eating high protein or drinking ice-water... The list goes on.

There are so many ways to skin a cat, and we're all demonstrating different ways here. PETA would be horrified.

Ogedei · 02-24-2006, 09:19 AM

Yep.

Everything works.
Nothing works forever.

TryingToGetInShape · 02-24-2006, 09:34 AM

Lost_Dog that was an excellent reply wow. I totally understand everything you said. Thank you so much for the advice and others. So it sounds to me that has long as I keep my calories low, lift heavy weights, and add HIIT the fat should come off.

Thanks again guys

So do you see a problem with me doing HIIT in the morning and weights in the evening?

Lost Dog · 02-24-2006, 11:43 AM

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So do you see a problem with me doing HIIT in the morning and weights in the evening?

[/ QUOTE ]

No. In fact, if you have the time to do two workouts a day, then that should work great. It'll keep your metabolism revved up the whole day and night!