Fat loss workout

[alexkx3]

Well i'm new to these forums, and you guys seem like you know what you're on about. Is this fatloss workout ok, i wrote it for a friend she is 45 yrs old, she alternates between these two workouts every other day , about 14st, She's been doin it for 7 weeks, and hasnt seen any big losses and is startin to loose heart. I'm not sure how regularly she's eating tho i told hear 5 small meals a day, shes only lifts about 15/20 kgs, 30+ on deadlifts

Workout one
Clean and Press 8
Squat 8
Clean and press 8
Squat 8

Lunge 6 (both legs)
Press up 8 (all she can do on knees!)
Lunge 6
Press up 8
Lunge 6
Press up 8
Lunge 8
Press up 8

Bent over rows 8
Swiss ball bench press 8
Bent over rows 8
Swiss ball bench press 8
Bent over rows 8
Swiss ball ccrunch 30

Squat 20
Clean and press 12

Workout 2
Deadlift 6
Press up 8
Lunge 6 (bl)
Bent over rows 8
Clean and press 8
Swiss ball press 8
uprite row 8
(all above x2)
(then at the end)
Deadlift 12
Squat 20

Apreiciate you reading through all that, criticisms welcome

[BFG]

not sure I like the workout but then again workouts are there to retain muscle diet is there to burn fat.

It takes up to an hour to burn 500 calories and seconds not to eat them. So start at tge beginning and remeber the 80/20 rule of life. 80% of the importance here is in the kitchen and not the gym.

get her to keep a diet log for the next 7 days she'll probably log 2 as most do :-) BUt that will let you know where she is going wrong not the training plan

[alexkx3]

Thanx for the reply ok, I tried to involve supersetting opposite exercises on wk1 and circuits on wk2, but i'm not a fitness coach or expert by any means. What would you say is wrong with the workout?

[Kevin Larrabee]

Originally Posted by alexkx3

Thanx for the reply ok, I tried to involve supersetting opposite exercises on wk1 and circuits on wk2, but i'm not a fitness coach or expert by any means. What would you say is wrong with the workout?

If you want a great workout, check out Craig Ballantyne's Turbulence Training, or get a copy of New Rules of Lifting from Alwyn Cosgrove and Lou Schuler.

[BFG]

well looking at workout 2 look how many times the arms get blasted in that workout yuo obviously favour a whole body approach but try and think of it in terms of muscle groups if you are going to employ it like that

So break it down big muscle exercise, next stage smaller groups then to isolation its far more efficient

Im all for supersetting I love tris and quads but there seems an awful lot of jumping about there and not alot of hard lifting which is what will retain the Lean Muscle mass

Id say from the structure you are looking for this as the primary source of calorific burn, which can be counterproductive as results will be slow and entusiasm will wain

[BFG]

yeh if you want an off the shelf one I favor Alwynn's approach, wouldnt do it myself but I favour that one. He uses silly things like running to burn calories ******* to that Id rather eat less :-)

[bryanc]

Is that 20 (twenty) clean and press at the end of workout 1?

I think it would probably be useful to explain your thought process behind this design (as a whole) for constructive critique.

[BFG]

for a free routine and diet plan feel free to use and adapt these:

www.admfitness.com/bfg.doc
www.admfitness.com/diet.doc

[alexkx3]

ok thanks for feedback guys, I've just ordered the NROL, do you think some HIIT on "off" days would help. T be honest I think the diet is the biggest problem, she thinks a banana and yoghurt after the workout constitutes as a meal.

[alexkx3]

Originally Posted by bryanc

Is that 20 (twenty) clean and press at the end of workout 1?

I think it would probably be useful to explain your thought process behind this design (as a whole) for constructive critique.

Wha!! 20 that was a typo, i'm not that cruel. The idea was, to super set unrelated movements to cause maximum metabolic disruption. And whole doby workouts to get the heart rate going. I tried to use multi stage "hybrid" exercises such as clean and press as well. wrkout 2 is a circuit, again to keep the heart rate elavated.

[Snake_eyes]

Check out Alwyn Cosgrove's Hierarchy of Fatloss article, on t-mag

http://www.t-nation.com/readTopic.do?id=1526539

For diet i've been a fan of Berardi's work, i've also heard some great things about Alan Aragon's book and Mike Roussell's Naked Nutrition Guide is coming very soon as well

also remember compliance and effort are key

[alexkx3]

Originally Posted by BFG

for a free routine and diet plan feel free to use and adapt these:

www.admfitness.com/bfg.doc
www.admfitness.com/diet.doc

will do thanx

[BFG]

Originally Posted by alexkx3

ok thanks for feedback guys, I've just ordered the NROL, do you think some HIIT on "off" days would help. T be honest I think the diet is the biggest problem, she thinks a banana and yoghurt after the workout constitutes as a meal.

its a great choice dont knock it but not a full meal thats a snack in between.

banana = carbs
yoghurt = protein and calcium and fat

you could do far worse as a snack

as for dding extra no stick to the routines which include HIIT days anyway not that I prescribe to them less = more

[BFG]

Originally Posted by alexkx3

And whole doby workouts to get the heart rate going. I tried to use multi stage "hybrid" exercises such as clean and press as well. wrkout 2 is a circuit, again to keep the heart rate elavated.

Im all for that but there are far more simpler ways of achieving that in a manner that aint gonna scare the pants off of someone who is trying to lose weight possibly not having done it for a long while.

Im not saying break her in gently but long term motivation is about input versus return and thats one heck of an input for semingless return in my opinion

[alexkx3]

ok, appreciate the feedback everyone, hopefully nrol will come soon will do that.