Anything new in fat loss/ high intensity routines?

[BamaDave]

I'm pretty out of the loop, struggling to keep up a baseline of workouts and running after a job change last Fall (to full time college teaching) that leaves me mentally and physically exhausted.

Nevertheless, I have a short break coming up and am expecting the Fall semester to be less intense than the fast-paced Summer. So I would like to dive into a new program and think high intensity/ fat loss focus would be good for me. I've gained a little bit of weight since last Fall and would like to trim back and then move back into strength training.

Earlier this week, and before I decided that a fat loss approach would be a good idea, I dusted off my Book of Muscle and did the first routine in Advanced Stage I. It went pretty well, but it had been a long time since I had done an Ian King routine. I had forgotten about all of the isolation work and exercise changes.

This morning, before work, I moseyed on down to the basement and started planning the second routine of Advanced Stage I. After about 5 minutes of trying to plan loads for the 18 or 19 DIFFERENT exercises in the routine, I just said, "screw it" and did my own thing. I credit Ian King's routines for really whipping me into shape several years ago, but I don't have the time or mental stamina right now to work through all of that. Plus I just can't get too excited about doing four different calf exercises in the same workout.

At any rate, I was thinking about doing NROL Fat Loss again but was wondering if there is anything new or different along those lines? I really need something I can do in one hour or less, including set up, planning loads, etc.

[Phaedrus49er]

Not a plug, but if you want simple, quick routines, I can vouch for Core Performance (mostly as some routines get a little longer) and Infinite Intensity, which is highly adaptable to your time constraints.

*tosses $0.02*

[Bill2380]

Best fat loss results I've had were with CrossFit metcon workouts. Chad Waterbury had that "Lose 10 Pounds of Fat/Gain 10 Pounds of Muscle" workout. However, from what I saw, the lifting didn't change much during the phases. Diet and HIIT were the difference. Get right down to it, diet is the answer, but we all already know that.

[I. Kay]

How about sticking to the big basics and just cutting your calories? It's simple, straightforward and can be pretty intense (but not annihilating) if you choose your weights properly.

This type of thing works for me sometimes:

Decrease calories 200-300 every 5-7 days (monitor until you get the kind of changes you want), and:

MON
Squats 3x5
Bench Press 3x5
Seated Rows 2x12
Reverse Lunges 2x12

WED
Deadlifts 5x1
Chinups 3x5
Db shoulder Press 2x12
Db Rows 2x12

FRI
Bench Press 3x5
Seated Rows 3x5
Chinups 2x12
Squats 2x12

[OldGuy]

You could try Lyle McDonald's Warp Speed Fat Loss.

[BamaDave]

Thanks for the input. Ian, I have thought about just sticking with my own routines. The benefit, for me, of following a program is that I will almost always stick to the plan. If I am following my own plan, it's a whole lot easier to take an easy day, etc.

You could try Lyle McDonald's Warp Speed Fat Loss.

LOL! I'm only semi-in-the-loop on that controversy.