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  1. #1
    Registered User T.McManus's Avatar
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    New Circuit Training Routine

    Hi,
    I have recently started a new routine. My aim for now is to lose fat. I started the routine last week and plan on doing it for 12 weeks.

    Routine:-

    5 Min Warm up

    Circuit 1:
    1:30 min Medium Paced Treadmill
    0:30 min Sprint
    Squats (1x12)
    Military Press (1x12)
    Leg Press (1x10)
    Lateral Raises (1x10)

    Rest 1 Min

    Circuit 2:
    1:30 min Medium Paced Treadmill
    0:30 min Sprint
    Bench Press (1x12)
    Deadlift (1x12)
    Dumbbell Incline Press (1x10)
    Lat Pulldown (1x10)

    Rest 1 Min

    Circuit 3:
    1:30 min Medium Paced Treadmill
    0:30 min Sprint
    Tricep Pushdown (1x12)
    Barbell Curl (1x12)
    Tricep Extensions (1x10)
    Dumbbell Incline Curls (1x10)

    Rest 1 Min

    Circuit 4:
    1:30 min Medium Paced Treadmill
    0:30 min Sprint
    Pushups (1x10)
    Sit Ups (1x25)
    Pushups (1x10)
    Sit Ups (1x25)

    Rest 1 Min

    Cooldown: 5 Min

    --x--

    I am going to do this 2 days a week. Maybe 3. Is this a good routine? I don't rest between exercises but 1 minute rest after each circuit. Done it two times last week, was sweating a lot. It lasts about 40 minutes.
    Is this a good routine?

    Regards.
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  2. #2
    Registered User Engineer_Guy's Avatar
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    Try not to be offended but that looks f*cking retarded.
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  3. #3
    Registered User T.McManus's Avatar
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    Originally Posted by Engineer_Guy View Post
    Try not to be offended but that looks f*cking retarded.
    Are you gonna elaborate on how it looks "f*ckinh retaded?"
    I posted in the section so I'd get help on making the routine better.
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  4. #4
    Registered User Arkansan's Avatar
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    Yeah that reply was pretty retarded.

    Anyway I don't know about that kind of workout. That one seems a little much. If your interested at mens fitness there is a workout called custom fat loss which seems pretty good.
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  5. #5
    Registered User T.McManus's Avatar
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    Originally Posted by Arkansan View Post
    Yeah that reply was pretty retarded.

    Anyway I don't know about that kind of workout. That one seems a little much. If your interested at mens fitness there is a workout called custom fat loss which seems pretty good.
    Thanks for the reply. I've opened it up and had a read. It seems pretty good. I'll have a proper read of it tonight. Bookmarked.
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  6. #6
    Banned JasonDB's Avatar
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    Doing high rep deadlifts in the middle of circuit training is asking for an injury.
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  7. #7
    Registered User T.McManus's Avatar
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    Originally Posted by JasonDB View Post
    Doing high rep deadlifts in the middle of circuit training is asking for an injury.
    Thanks for the reply. On my second day, I could feel something wrong with my back when doing the Deadlifts. So I guess that's the reason. What could I replace the deadlifts with?
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  8. #8
    Banned JasonDB's Avatar
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    Originally Posted by T.McManus View Post
    Thanks for the reply. On my second day, I could feel something wrong with my back when doing the Deadlifts. So I guess that's the reason. What could I replace the deadlifts with?
    I would agree with you there.

    I am not a fan of this type of circuit training, why don't you try something like clean and press with 30%1rm doing singles with 5-10 seconds between for 30 mins nonstop or something similar if you want to do resistance training for conditioning?
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    Registered User T.McManus's Avatar
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    Originally Posted by JasonDB View Post
    I would agree with you there.

    I am not a fan of this type of circuit training, why don't you try something like clean and press with 30%1rm doing singles with 5-10 seconds between for 30 mins nonstop or something similar if you want to do resistance training for conditioning?
    Would that be good? As my main aim for now is shredding the fat. I need to lose about 15 pounds or so. And I'd ideally like to get started with strength training in the new year. So I have till the end of the year to lose the fat.

    Thanks
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  10. #10
    Banned JasonDB's Avatar
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    Originally Posted by T.McManus View Post
    Would that be good? As my main aim for now is shredding the fat. I need to lose about 15 pounds or so. And I'd ideally like to get started with strength training in the new year. So I have till the end of the year to lose the fat.

    Thanks
    Why weight to start your strength training routine? It will help you cut body fat faster if you start doing heavy training now.
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  11. #11
    Registered User T.McManus's Avatar
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    Originally Posted by JasonDB View Post
    Why weight to start your strength training routine? It will help you cut body fat faster if you start doing heavy training now.
    Would that be the best way in your opinion? Which Strength training routine would you recommend, bearing in mind that I can't live that heavy?
    Thanks.
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  12. #12
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    Originally Posted by T.McManus View Post
    Would that be the best way in your opinion? Which Strength training routine would you recommend, bearing in mind that I can't live that heavy?
    Thanks.
    Anything the stickies for a novice is fine. All Pro's, starting strength etc. Anything that promotes muscle growth will be helpful in speeding up your fat loss... otherwise you will be burning off muscle tissue along with fat while in a caloric deficit... I think you would rather just use your bodyfat for fuel than your muscle tissue also.
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    Registered User T.McManus's Avatar
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    Originally Posted by JasonDB View Post
    Anything the stickies for a novice is fine. All Pro's, starting strength etc. Anything that promotes muscle growth will be helpful in speeding up your fat loss... otherwise you will be burning off muscle tissue long with fat while in a caloric deficit... I think you would rather just use your bodyfat for fuel than your muscle tissue also.
    Thanks for the help Jason. I will definitely look in to Strength training. And will look in to throwing cardio in at the end of workouts.
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    Originally Posted by T.McManus View Post
    Thanks for the help Jason. I will definitely look in to Strength training. And will look in to throwing cardio in at the end of workouts.
    Adding cardio is always a plus for fat burning. Hop over to the nutrition forum and figure up what macros and calories you should be shooting for, to achieve your fat loss goals also.
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  15. #15
    Registered User T.McManus's Avatar
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    Originally Posted by JasonDB View Post
    Adding cardio is always a plus for fat burning. Hop over to the nutrition forum and figure up what macros and calories you should be shooting for, to achieve your fat loss goals also.
    Thank you very much Jason. Much appreciated. Reps added.
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