fat loss. Something that can be done every day

hmm ok...but you want this strictly for fat loss? in other words, a total body circuit? Or would you rather have focused circuits on primary muscle groups?

full body excersizes not really looking for muscle target. This would just be a cardio alternative

I was looking around and it was something like

10 reps Romanian dl
10 reps b-o row
10 reps pressing movement
10 reps frot squat
10 reps full jerk and press
10 reps curls
shrugs
skull crushers

the last few sets are to keep blood flwoing and a little targeting I would imagine


Rest few minutes
repeat

but I'd vAlue ur opinion a bit more. Lmk

This post was edited by Honestly on Dec 31 2009 04:54pm

Happy New Years

Happy New Years, SKC

hey there.

well as total body and using ONLY a barbell the proper way to do circuit is to stick with COMPOUND exercises.

A great sample circuit would be:


(perform each exercise until muscular failure, take 20 seconds rest between sets)

Clean and Press
Snatch and Jerk
Bench Press (fast reps)
Deadlifts (using full ROM)
Bent-Over Rows
Squats (ass to grass)
Lunges (knee ALMOST touching but not quite)
Front Raises (all the way to above the head then back down as slow as possible)


at the end of these 8 exercises you should be at the point of wanting death...if you don't want death by the end of it...you didn't do it hard enough.

Thanks gents, and a Very happy 2010 to all you guys, and all of you on JSP as well. May it be a prosperous year for all.

Well here we go.

I'm about as retarded as it goes when it comes to working out and maintaining a healthy weight. Working 3rd shift, I find myself eating at odd hours of the day and a lot of the time going 8-10 hours between a meal or snack.

My current stats are:

6'1"
245 lbs
29 y/o

I do have a bowflex revolution home gym that is currently in storage but will be able to use within the next month or two. I am looking to start losing weight and getting back to my old footbaal days when I was 6'1" and 185 lbs. Weight has always been an issue since I got injured during football and continued to eat an unhealthy amount without the workout. In the past 5 years I have put on 60 pounds and probably lost another 20-30 pounds in muscle. I'm going to give you an example of a typical day for me so you can get an idea of what my schedule is like.

Sleep 6 hours a day generally from 12pm-6pm (sometime later)
Dinner/Time with family from 6pm-10pm
Shower and work starting from 10:30pm - 7:30am
Watch my sons/clean, hobbies 7:30am - 10am
Errands with the wife 10am-12pm

This is a very typical day for me. I work 5-7 days a week and usually only have 1 night off where the wife and I will stay up til around 2am since we rarely get time alone from the kids. I know I have a lot of problems with my schedule and my eating habits are poor. With the exception of eating dinner in the evening, my meals consist of whatever I can find and whenever I can find time to eat. I want to get into a regimented diet and workout schedule but really don't know where to start.

I have no physical restrictions that I know of and have no health concerns currently. I do smoke periodically ranging from 1-6 months not smoking to smoking 1/2 pack a day. I feel like if I am determined I can quit that habit with no problem. Most of the time I smoke is when I am hungry anyways.

Would like some advice if you are willing to give it and whenever you are able. I understand your situation with school and your busy schedule. I am a paramedic/firefighter as well and did 2 yeards pre-med before I decided that the ambulance is where I wanted to be. I don't want to be cumbersome to my brothers and have them have to watch over me. I am also a combat medic in the Air Force and want to make myself more fit to fight. I appreciate your help.

How much weight do you think I should put on the bar?
10-25 on ea side?