Best Strength Training Routine for Weight loss

[DarkHippie]

I could stand to lose about 60 pounds. I know that if you build muscle, it increases your metabolism. What combination of weight/reps/sets would you recommend? High weights/low reps/high sets? low weights/high reps/high sets? medium everything? some combination i dont know?

I heard that circuit training is the most efficient, time wise, but aerobic exercise triggers my asthma and makes me throw up. Any way, time is not an issue for me.

[led37zep]

This worked for me but that doesn't mean it works for everyone.

I dropped all breads, rice, potatoes and pasta from my menu options. I would still have a beer, Gin & Tonic or martini at night but I refused to eat any of the above items.


i dropped 25lbs in 6 weeks without doing a single minute of cardio. After I dropped the weight I started working out and slowly working carbs back into my life.


So that worked for me, do whatever you want with that info.

[DarkHippie]

I already have a meal plan that has worked well for me. I need an exercise routine

[bobsnin]

I dropped 40 lbs in about 5 months by stair climbing/running for 40 minutes, and a little upper body on nautilus machines. I also cut out most starches and really picked up more veggies. The best way to do it is a little over time. Without sounding like a commercial, I tried the loose a bunch of weight quick methods and I would loose 5-6 pounds in a week, but I would gain 6-8 pounds back.

It's really a matter of moving more and eating less/better. Joining a gym helped me because I felt bad for paying money and not going and when you see a bunch of hot chicks, it makes the goal a greater achievement. Make a goal and really weigh yourself every day, if not 2 times a day. When you see the progress, it inspires you to hit it hard, and when you see digression, you hit it even harder.

[suggums]

have you looked into kettlebells or explosive workout routines? both worth checking out. especially kettlebells, they're basically cannonballs with kettle-style handles. a portable gym and you really don't need anything else. definite strength gains and weight loss if done correctly, check out youtube for videos

[Tallman388]

I lost 30 pounds in 2 months doing the workout plan from the Body for life diet.

[MadMatt]

I'm looking for the same thing DH is - the right weight routine for loosing weight. I have heard a lot of conflicting info RE: reps/weight/sets and what is the best for weight loss.

I am also running into the same problem of finding a lot of cardio suggestions but very little on a weight training program for loosing weight.

[oldladyfacepuncher]

have you looked into kettlebells or explosive workout routines? both worth checking out. especially kettlebells, they're basically cannonballs with kettle-style handles. a portable gym and you really don't need anything else. definite strength gains and weight loss if done correctly, check out youtube for videos

KBs are the shit. It's all I've been doing for a year. They are a little expensive, but there's so much you can do with them.

If you decide to go the barbell route, then I'd suggest picking a full body lift- deadlifts, squats, snatch, or clean and jerks; and one press- a bench variation or standing front press. Start with a fairly light weight, low reps (like 5) but tons of sets, with little rest between sets (no longer than a minute). Do as many sets as you can until either your form starts to go, or you need to take longer breaks. Next workout, up the weight a bit. Once the weights start getting too heavy to complete 8 sets, cycle back down to a ltitle bit above where you started. Unless you decide want to build limit strength, then keep increasing the weight, but it sounds like you want to burn calories. Sooner or later your muscles and/or nervous system will fry and you'll have to cut your volume in 1/2 for a week to recover. You'll know when, because you'll start getting headaches, feel out of it, not sleep well, etc.

If you've already got a diet lined up that will provide plenty of good nutrition for recovery while keeping the calories down, I have no doubt you can lose a lot of weight doing something like this. Try it for a couple weeks, that's only 6 workouts, and see if it doesn't kick your metabolism in the ass.

[badorties]

I'm looking for the same thing DH is - the right weight routine for loosing weight. I have heard a lot of conflicting info RE: reps/weight/sets and what is the best for weight loss.

I am also running into the same problem of finding a lot of cardio suggestions but very little on a weight training program for loosing weight.

same here ... i've been going to the gym now a few times a week and do a little of everything

i have a free training session coming to me (for joining), and i might pick up a book ... if i come up with anything, i'll let you know

[Jennitalia]

from what i've been reading, cardio interval training helps boost your metabolism and helps drop pounds quicker (running for a few minutes and then walking a few, but still keeping your heart rate up, repeat). for strength training, i'm reading that lots of reps, less weight is better for weight loss. your body doesnt know numbers, so say you're doing pushups and are starting to feel a burn at say, 15...do 5 more to finish off that rep. they also say to rest about 30-45 seconds in between sets.
it's been working for me.

[oldladyfacepuncher]

have you looked into kettlebells or explosive workout routines? both worth checking out. especially kettlebells, they're basically cannonballs with kettle-style handles. a portable gym and you really don't need anything else. definite strength gains and weight loss if done correctly, check out youtube for videos

Good lord.

http://www.youtube.com/watch?v=gy5uU7ku-Lo
http://www.youtube.com/watch?v=4ahxo9oeras

(embedding doesn't seem to work)

[KingGeno]

Kettlebells, high impact workout like the Spartan Workout (http://www.youtube.com/results?q=spartan%20workout&ie=UTF-8&oe=utf-8&rls=org.mozilla:en-US:official&client=firefox-a&um=1&sa=N&tab=w1), and Boxing. You will lose TONS of weight, sweat your balls off, and be totally exhausted and feel great. I also like to focus on an excellent Core Workout (http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=workout.plans&conitem=6436714fa4d21110VgnVCM10000013281eac____).

I used to weigh 370lbs at one point a few years ago. I got down to 215lbs doing the above listed routines. No joke, I read a lot about how Sylvester Stallone got in shape for the Rocky and Rambo movies, and his workout routines (http://www.google.com/search?q=sylvester+stallone+workout&ie=utf-8&oe=utf-8&aq=t&rls=org.mozilla:en-US:official&client=firefox-a) were EXCELLENT. The man had his routines written by some of the great body builders around. He really is smart about dieting and working out, cept the steroids stuff.

I've been lazy and travelling a lot for government business, so I put on some weight I am currently fighting to get off me again. It sure is tough this time, stuck at a plateau.

[toolshed]

bodyweight/bootcamp training is good. high reps hitting multiple muscle combinations from different angles. kinda borrows from the "muscle confusion" theory, but still effective. after running, i do supersets of pushups, pullups, burpees, one-legged squats or lunges, crab walks, dips, and some form of ab excercises.

[commish13]

from what i've been reading, cardio interval training helps boost your metabolism and helps drop pounds quicker (running for a few minutes and then walking a few, but still keeping your heart rate up, repeat). for strength training, i'm reading that lots of reps, less weight is better for weight loss. your body doesnt know numbers, so say you're doing pushups and are starting to feel a burn at say, 15...do 5 more to finish off that rep. they also say to rest about 30-45 seconds in between sets.
it's been working for me.

Yeah, that's pretty much what I've been doing, and I've lost 13 pounds in a little over a month.

[Patient zer0]

best strength training for weight loss is full body scheme with all compound movements

[patsopinion]

http://www.baseballfit.com/steroids1.jpg

[Patient zer0]

its real! water mark, water mark, water mark!

[samnyc]

if you belong to a gym, go to one of the classes. when i work out on my own i take too many breaks but the class keeps you metabolism buring for an hour with very few breaks. plus plenty of cute girls go to those classes.