What routine should I do for fat loss?

[Lil_Guy]

I've been reading the past  twoo weeks or so about all this, including diet and what not and what it seems is that a routine for fat loss should consist in compound movements?

I cleaned my diet on January 2nd and looks like I lost 1lb.

It's really confusing me because there's so many goddamn routines and it's really stressing me out.

I'm afraid to pick a bad routine  :(

http://www.musclelibrary.com/fat_loss/intermediate_exercise_routine.html

http://www.bodybuildinguniverse.com/routine15.htm

http://stronglifts.com/

Are any of the above good?

Do you have any personal recommendation?

Thanks in advance.

[Reevesy]

just lift heavy go hard do some cardio , actually try.. dont just be like bla bla bla 3 sets of whatever move on, put effort it, what u put in determines what you get out.

[Tris]

I'd just do a 4-5 day split with HIIT or 30 mins of moderate cardio added on after weights.

[Steroids]

do you lift? if ur not concerned about muscle wastage then just do high intensity cardio and low rest timings on a weights routine. eat a healthy diet under your maintenance and you'll get the required results.

[Adam|Spakka]

Just follow a basic 4-5 day split, incorporating as many compound movements as you can.

i'll send you my old workout routine if you like.

[Reevesy]

Just follow a basic 4-5 day split, incorporating as many compound movements as you can.

i'll send you my old workout routine if you like.

ur new one too good for him?

[Walli]

i found it bullshit to keep reading stuff, was better to just do it lol.

i lift how i wanna lift. I am constantly wanting to get stronger so i will lift to get stronger. I lift as big as i can and always up it and up it, this works me hard and therefore burns calories.

now because i wanna burn more calories and fat i add cardio in after lifting just to burn extra calories.

main thing is changing how you eat which with some lifestyles can be the hardest... for me it is.

cut out take aways / alcohol as much as possible... dont not drink tho because sure its nice to work out and get in shape but  no point being some anti social derek.

eat well simples.

[Lil_Guy]

Thanks for the advice people, will post progress in 1 month :)

@Steroids, I don't want to end up scrawny if that's what you mean, I want to lose about 10kgs by August, how realistic is it?

[Tris]

Definitely and quite easily possible if you stick with it.

[Sopuli]

well if you fix your diet completely and do cardio & workout a lot its easily achievable

-1k calories a day is about 2lbs lost a week, correct if wrong

[Lil_Guy]

well if you fix your diet completely and do cardio & workout a lot its easily achievable

-1k calories a day is about 2lbs lost a week, correct if wrong

Isn't -1k calories alot if I workout and have an decent activity through the day?

Also, which routine would suit better for fat loss? I don't really want to look skinny in the end.

If it matters, I'm 100kgs, 6'1.

I Squat 50kgs 5*12

I bench 75kgs 5*12

Still learning proper form on deadlifts and military press so very little(same with squats but I already have a decentish form according to a big guy I started talking with, no belts, no nothing).

(The PT in the gym gave me a routine but it was all machines and didn't even have squats,deadlifts and military press so I decided to change to put them in).

Bare in mind I joined the gym in 2012 so is that bad or what?

My diet consisted in bad carbs and protein in the past 4 years.(I quit sports and  stuff:()

Changed it to mainly protein and good carbs but I'm only consuming carbs in the morning and before I workout.

[P4|Pink]

Get a 120gb iPod, load it with 120gb's of music. Put it on shuffle so it does not replay the same song. Keep running until the last song is played. Should work effectively.

[Walli]

get off the carbs for a start, i find i cut my most effective on very little carbs.

protein based meats and salad has always worked fine when i stuck to it that is.

you lift weak for your size so personally id say work on heavy loads for 6-8 reps 3-4 sets but like anything lifting is so personal many wont agree with what i just said but its what i enjoy and i got improvement.

[Lil_Guy]

get off the carbs for a start, i find i cut my most effective on very little carbs.

protein based meats and salad has always worked fine when i stuck to it that is.

you lift weak for your size so personally id say work on heavy loads for 6-8 reps 3-4 sets but like anything lifting is so personal many wont agree with what i just said but its what i enjoy and i got improvement.

Thanks and I know but I never lifted weights before and the only sports I did was soccer and swimming so no real strength developement.

[Walli]

swimming should have your upper body nice but yea, just work out and keep going always aim for more and more... its really that simple you have to want to be a sick cunt

[Steroids]

10kg fat loss in like 4 months is doable with a great routine/diet but not easy. research into the "keto" diet and follow that to a certain extent. getting carbs from green leafy vegetables etc. you've said that your priority is weight loss, so id strongly suggest that you do not lift as heavy as possilble on the weights as your fat loss diet will obviously not be having sufficient nutrients to build muscle. lift low-moderate weights but with high intensity, high reps on compound movements.

[Lil_Guy]

10kg fat loss in like 4 months is doable with a great routine/diet but not easy. research into the "keto" diet and follow that to a certain extent. getting carbs from green leafy vegetables etc. you've said that your priority is weight loss, so id strongly suggest that you do not lift as heavy as possilble on the weights as your fat loss diet will obviously not be having sufficient nutrients to build muscle. lift low-moderate weights but with high intensity, high reps on compound movements.

but do I limit myself on compound movements? and I want 10kgs fat loss to August, that's not 4 months :p

[Walli]

thats where we differ steroids :P

i just couldnt do the whole moderate or light, even with less in me i still prefer to go big or try to at least ;0

[Steroids]

yeh fine if you're just doing that for fun. but lifting heavy needs a calorie surplus for decent gains, otherwise bit of a waste of time / effort.

Lil_Guy still go till failure pretty much, but just high reps, less rest period. should be toning / shaping the muscle, whilst burning calories as you would doing cardio.

[Lil_Guy]

Ok, thank you very much.

I'm going to do a full routine on compound movements and give a go on both methods(yours and Walli/Reevesy).

2 months each is enough to test what's better for me right?

Thanks again!

[Walli]

you will be able to tell after a week if you can work out like i do.

if you cant lift big or you dont see an improvement in any way in the second week etc from trying to lift big then maybe u will be better the other way.

depends on ur diet i suppose.

[Lil_Guy]

Thanks again.

Last question, there are 3 days of the week I'll be working out in the morning, what kind of breakfast should I have? Carbs or protein based?

[P4|Pink]

Fasten, workout. Then have a good protein shake. Chuck some fruits and oats in their to fill yourself and spike those insulin levels.

[Mortuls]

just lift heavy go hard do some cardio , actually try.. dont just be like bla bla bla 3 sets of whatever move on, put effort it, what u put in determines what you get out.

^

[Tom (Rendition)]

Swimming is the best. Make sure you drink lots of water though!