workout program for weight loss

[beefcurry1]

ok, so the wife isn't particularly happy doing the same workout program i am. hers is slightly different only in the fact that she does only light days.

her overall goal is weight loss so i decided to change her program up a little to be a little more weightloss friendly. critiques please on what i've come up with.

for the most part it's a time based push pull workout program with improvement being more based on cycles than weight or reps. basically it's 2 exercises supersetted where she will complete as many sets of each at a given number of weight and reps reps as many times as possible. here's how it will look:

D1: chest/back

exercise.......................superset

bench............................pull ups
DB incline.......................shrugs
flyes.............................BB rows

D2: legs/abs

pop ups.........................crunches
DL................................oblique crunches
walking lunges................leg lifts..................calves

D3: shoulders/bis/tris

DB military press.............preacher curls
skull crushers.................DB hammer curls
lateral raises..................rope push downs

all will be 10 minutes per set/superset @ 10 reps per set except for the triple set on walking lunges/leg lifts/calves which will be 15 minutes. factoring in warmup and set up/tear down before/after each set of exercises i dont plan on each day requiring any more than 45 minutes at most per workout.

given the intensity this style training should cause i'm thinking 45 minutes max should be good for strength gains but most importantly weight loss. i have personally lost weight doing a push/pull no rest style program so i think it's on the right track.

weight increases will be played by ear. im not sure when to incorporate them.

any critiques are welcome.

Want to make a trim, toned, hard woman out of her? Get her to lift like a man. I put Mrs.V. on a real 5x5 program. Squat, bench, row, dead, and clean & press. 3 times a week. "A" and "B" workouts with alternating light and heavy days for squat and bench. Dead and C&P are on "light" squat/bench day. Cardio is walking or moderate running on lifting days...sprints on off days. The GH boost from the sprints is a real fat burner. The muscle added from the lifting increases caloric demand and creates a deficit...automatically burning fat like a furnace. Diet is true keto eating (as in paleo with less fruit and nuts).

This is the training methodology that let her take 7th out of 31 competitors in an "outlaw" bodybuilding contest. There were 28 HEAVILY juiced men, one other woman who dropped out, and one lightly juiced as in legal TRT. Even a few NPC competitors were involved. Her final pics are in her profile album if you want to take a look...and yeah, she used to weigh 450lbs.

Beef that will do the job, But V has a good point, So i think both ways will give the results you require

[beefcurry1]

V, the only problem with that is i know that she wont do the running. i do my cardio in group sessions at work and she only works out with me.

This is the main reason i am shooting for a weightlifting style that has cardio properties. i think the routine i suggested will be constant movement enough to sustain a good fatburning heartrate as well as promote muscular development.

i know it's not the ideal program but i just dont see her running on her own time. between work and school she stays pretty busy.

i think i'm gonna have her do my routine for about a month and see how it goes. if no weightloss occurs it's back to the drawing board. until then i'm going to try to get her into running on her own time so your suggestion can happen. i know how good sprints are for fat loss and i really want to get her into doing them. but until that happens any criticism on the current program would be appreciated. weight, reps, exercises, time, anything.

[beefcurry1]

so, her first gym day was legs/abs and by the end of it she was sweating more than ever. she was finished with the workout at just under 45 min, which is what we were shooting for. so far it's looking promising.

Beef, does she have 12 minutes? A good tabata workout only takes 4 minutes for the actual work. Twelve minutes total. Four to warm up, four for the tabata protocol, four for the cooldown. An extremely effective workout regimen for fat loss. Take a look at it in the stickies and see if you think she might do it. Just looking forother options to get her some effective cardio.

[beefcurry1]

those look good. i do a similar style cardio session when our organized PT sessions are free days (i feel like im back in school calling it a free day, lol). yesterday i did 2 1/2 laps jog then a little over 4 laps worth of sprinting 100s, walking 50s. ill pitch the idea to her and try to help her find a good time/place to do them

[Rose taylor]

Great workout for weight lose and i really like it. I appreciate you on your workout. I think your workout is very well and there is no need of changing anything in your workout.

[Fitness Exercise Bikes]

Originally Posted by bodyshop20

Beef that will do the job, But V has a good point, So i think both ways will give the results you require

You're right, both will work.