concentrating on fat loss...

[dlberg]

In your experience as the "educated crowd" , could you advise me? If I am at the moment concentrating on fat loss, would I be better served by doing cardio alternating with circuit-type workouts for my strength training, or doing heavy full-body (or alternating upper/lower) to hit each body part once a week, devoting the rest of the time to cardio, or something else altogether? Any advice would be much appreciated! I get so confused!

 

[FirmNurse]

I am also going to be trying this approach, since my upper body has gotten a lot of attention (from my workouts) for the past 5 months. It's time for a fat loss rotation but I don't want to lose my muscle mass in my upper body.

I think I am going to concentrate on cardio 6 days, then try and do my upper body HEAVY 2-3 times per week, as time allows.

I was wondering if I can maintain with one REALLY intense lifting day per week, working all the muscles in the arms, shoulders and back?

 

[dlberg]

This is sort of where I'm at too....I have muscle in my upper body that I want to maintain, but need to lose some fat now. I tried to do some research on the internet, but mostly found studies of older people being able to maintin muscle mass with once-weekly workouts.

The other thing I found that was interesting, though not a scientific study, was Kim Lyon's web site and her routine: http://www.kimlyons.com/workout.html
Basically, it sounds like she does heavy weights/less reps for arms and back, light weights/higher reps for chest, but upper body only once a week. The rest of the time is unweighted or light weight legs and cardio.

I may give that a try. Maybe the CTX upper body only once a week would be just the ticket for the once a week upper body?

 

[pace1987]

What is really great for fat loss is doing interval at least 2 times a week but not doing them back to back. I would still do your strength workout hitting each muscle 2 times a week or doing a heavy 1 body part a week. Also what you mention circuit style is good.

 

[u2girl]

I agree with the idea of doing at least 2 interval workouts per week. I have a lot of fat that I want to lose. I did mostly firms last year and I lost some weight, but not like I wanted to and it took a long time. I believe the reason I didn't is because it was not enough cardio for my body. I love step aerobics and hi-lo because in order for me to lose fat, I have to do it. I also lift weight because as I am trying to lose weight, I don't want to lose muscle. It is definitely a good idea to do both. Just so you have an idea, this is what my rotation looks like next week:

M - Step Blast + Weights
T - IMAX2
W - Cardio & Weights
T - IMAX
F - Rhythmic Step
Sa - Step, Jump & Pump
Su - Rest

Essentially a cardio intensive routine, but it does not lack weights. You definitely need both, but unless it is a circuit workout, I like to do them in separately.

HTH

U2girl