Hello /fit/. I started going to the gym a month ago to lose weight. The trainer gave me a set of exercises that I need to do, but I feel like I am doing way too much weight lifting for a person that wants to lose weight. I read that weight lifting isn't that good for losing weight, but I am not sure. So what do you guys think, is this program good for a person that wants to lose weight ? I go 4-5 times/week to gym.
stretches exercises: calf 2 sets 1 rep
quad 2 sets 1 rep
chest 2 sets 1 rep
core exercises: ball blank 2 sets 30 secs
gluet bridge 2 sets 12 secs
cardio machine of my choice, I usually do 20 min of this thing that simulates running, trainer said 15 min tho.
chest press 2/3 sets 15-20 reps
shoulder press 2-3 sets 15-20 reps
independent lat pull down 2-3 sets 15-20 reps
leg press 2-3 sets 15-20 reps
abductor/adductor 2-3 sets 15-20
Pic related, how I look now. I lost like 2-3 kg in the last month.
I'm 158 cm, 78 kg.
Doing weight lifting while cutting/losing weight is extremely effective. Please Read the sticky.
Your trainers programming for you is nonsense. Check out a workout that will incorporate compound exercises and a progressive workload like SL, SS or Reg Parks. Please read the sticky.
Eat cleaner (this doesn't mean eat less). Get a lot of vegetables in your diet next to lean meat and a carb source. Also; High water intake. More key points you will find in the sticky.
Do mobility exercises. And cardio. Any form of cardio that exhaust you and pushes your limits is okay. Check out the sticky.
If you genuinely go 4-5 times a week and stick to your routine and diet you're guaranteed results, shit is a no brainer. And nah weight lifting shouldn't matter cause I'm assuming you have next to no muscles to begin with, you'll lose the fat and gain toned muscle. Keep at it. Also London.
>it's pretty hard to count calories
>but I am at like 1500/day
Nigga, with that body you are pushing 2k-2.5k a day, at least. People are notoriously bad at estimating calories. Start making your own food, and stop the damn excuses.
I work as an au pair, I get the food from the people I work at, I don't wanna use money on food because I am trying to save to move. I told the woman that makes food to give me very little portions for dinner, since she makes sometimes really huge dinners. All her foods have vegetables in, usually either 3 or 4 as corn,carrots, broccoli, mushrooms, tomatoes etc.
SS doesn't imply an intake of excess calories. It is strength training. If she hops on it now, she will become strong and by the time she knows how to properly do basic movements heavy she will know what to do next. SS does not equal Bear Mode Trex. SS equals strenght development.
I'm not that anon, but you're asking to be spoon-fed. Do your research, read the sticky, and fuck off. If you aren't going to do the work then don't even bother starting. 10 years from now you're going to be a disgusting pig and you'll have no one to blame but yourself.
>qt posts a pic of her (clothed) body and asks for advice
>literally every other board would sperg out at this situation
>/fit/ instead tells her to fuck off and read the sticky
Wow this place really is alpha and gay. Goodbye /sp/ hello new home board
If you want a fucking answer to your question how about you read the fucking sticky? But to answer your question. Yes, your program is absolute shit. Now go read the fucking sticky.
/fit/ guide to whether a program is shitty:
>Did a trainer make it for you?
>Did you randomly make it yourself based on Common Sense 2012?
A yes to either question means your program is shit.
>I just wanted a yes or no
>manlet or femanon?
if the later pls pic related
Girls should up oh post on this board asking for advice if they already lift properly, like critiquing their physique or something. Not some girl just starting out who couldn't read the fucking sticky.
Everyone, get in there right now, she's posting pictures flicking off people who insulted her body lel
its counts in all 4chan and you answered by saying it all.
"Although we could have told her that routine was shit without knowing gender, knowing gender helps."
but its probably a troll passing as a femanon as usual...and the betas fall for it as usual
1. weight loss is all diet. You don't have to lift to lose weight.
2. It's incredibly beneficial to lift when losing weight, because a higher percentage of the weight lost will be bodyfat. If you don't lift, you'll lose muscle. If you're untrained, you can even build muscle while cutting.
3. It doesn't matter wether you're a girl or not, you have the exact same musculature as men. You have 1% of male testosterone, though, so you'll be lifting much much less and never get 'buff' (there's the rare genetic outliers but even then, you could just stop lifting if that was the case)
TL;DR: read the sticky, it applies to you too
Well, there are societal expectations and cultural standards of beauty. Knowing gender, whether femanon or trap, helps judge a programs effectiveness for aesthetics.
There are sex based physiological differences as well. While this program is shit for anyone, it's doubly shit for an XX chromosomal typed individual. .
So yeah, I kinda like knowing so I can give a little better response.
Diet is the most important factor in losing weight. Tracking your macros and energy expenditure is the only true way to lose weight efficiently. Lifting I would say is second most important as it determines the composition of your body after weight loss, meaning you can lose fat and retain muscle. After that cardiovascular health is quite important, but not imperative unless you already have problems with it.
First and foremost track your diet
Second find a real program like SS and add 1-2 assistance exercises targeting areas you want to improve (don't listen to all the bullshit about Youre Not Doing The Program, it's natural and good for you to individualize your workout to meet your goals)
Do cardiovascular exercise afterwards as you see fit (within reason, don't run a marathon every workout)
My point was that women and men can do the same exercises because they have the same delts, same biceps, same triceps, same pecs, same quads. They don't skip any exercises, full body workout for males and females is the exact same, except females lift less. Females don't skip OHP because they have weaker shoulder musculature. They OHP less because of it.
As for test and muscle growth, yeah I made the numbers up but you can't deny women grow muscle at a much slower and lesser rate than men. There's usually no reason to fear getting 'bulky'