burning fat

L

Larsan

New Member
hi everyone..

a lot of people do for example crunches to get rid of fat over the abs.. is it posible to target the fat loss in that way or is it just general cardio that will make you lose fat over the whole body?

ive got a few female friends that are interested in starting training and all with the goal of losing fat on the butt and on the thighs.. what should i recommend them for weekly routine cardio and strenght-training wise? and what exercises would be a good choise for their goals (general fat loss (and especially on thigs and butt) and getting stronger and healthy.) are there any specific exercises that sould be avoided or included?
like sldl or squat?

any girls in here who would like to comment on their own experience?

any thoughts and suggestions would be appriciated
 
'is it posible to target the fat loss in that way or is it just general cardio that will make you lose fat over the whole body?'

No, you cannot spot-reduce fat.

The girls should do the vanilla HST with cardio on the off days, that will reduce their fat levels provided they eat calories below maintenance level.
 
ok i see...

ive been searching the site for an explanation of the vanilla hst you mentioned... but havnt found any.. what is that?

thanks
 
Just have them focus on compound movements, hitting the fullbody three times a week. If they are just starting training, you may as well just start them off with reasonably light weights and try to add weight to the bar each week or so. In a month or so, once they are conditioned a bit, I would push them into a real HST cycle.
 
Check the following link for the lowdown on the HST principles and a guide for a routine.

Sample HST Routine

Here are some suggested exercises but keep it simple and focus on the compounds as they provide more bang for buck.

Squats
SLDLs
Chins (pulldowns)
Bench press
Bent-over rows
Dips
Shoulder press
Barbell curls
Tricep extensions
Some kind of calf raise
Abs (if you like)

As well as what Totentanz says, one of the most important things if someone is new to training is learning good form in each exercise. So keep it light and get used to the feel of each movement. Learn which muscles are being used during each exercise. This will really help you to be able to concentrate on your form.

I remember overhearing some guys new to training who were doing some seated rowing. After one of them finished his set he turned to the other and said, "You can really feel it in your pecs can't you?" I'm sure they soon figured it out but it's best to know what you are working before you start.
 
3x fullbody workouts and cardio
dont give them to much to do they might get fed up if you make it to difficult....start of as tot says not to heavy maybe 2 sets each exercise..
squats ...legs and butt
incline bench...chest and tris
pulldowns or bent over rows...back and bis
clen and jerk or shoulder presses..shoulders and tris
deadlifts..lower back ..if this is to much drop them
calf raises.good luck
biggrin.gif
 
ok, so how much cardio can you do the same week that you do three strenght-workouts? 2 or 3 cardio sesions? for maby 45-50 minutes? would that be good?
should you avoid eating just before and after a cardio workout to burn as much fat as posible?


and as you said .. i will keep it simple and not to much so they wont get fed up right away..

thanks o lot for all the answers..
 
Keep the cardio at a low intensity for now, and only do it on off days. These girls need to build up a bit of conditioning before you push them too much harder than that, else they are liable to lose their motivation, get sick, etc etc. And at this point, just lifting weights in itself should reshape their bodies radically for the first few months, assuming they are not on 6000 calorie diets.
 
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