10x3 for Fat Loss questions

[Trent2]

I am planning on starting Chad Waterbury's 10x3 for Fat Loss program today.


Some quick background info. I'm 5ft 6in and currently 185lbs. I had been 160lbs back in 2007 and I want to get back there, or even lower, but definitely want to cut fat. I put on this weight as a result of bad eating habits and not exercising.

I have been exercising (weights and cardio) since May but I haven't seen any weight loss. I am definitely stronger and my arms are bigger and my legs are more cut. Unfortunately I haven't seen any improvements in the keg around my midsection. As a result I haven't really lost any weight at all and have been fluctuating between 180-185.

My most recent routine (if you can call it that) has been this 3x's per week.
Flat Bench 4x8
Pulldowns 4x8
Shoulder Press 4x8
Squats 4x8
Romanian Deadlift 4x8

I have been doing random cardio without any plan. Sometimes I would run a few miles or ride the bike for 30min, other times I would do 15min of intervals.

Now that it is the new year I am trying to get on track and finally lose some fat. I like this program but have a few questions.

1. Do you think this is the right program for me? If no, what would be a better one?

2. Should I be doing more cardio? I just don't think the amounts listed here are that much, at least not compared to what I have been doing.

3. I am concerned about only benching once per week. It seems like the other muscle groups are hit twice, but chest only once. Should I add another day of benching?

Thanks for the help!

 

[malkore]

Honestly, you are asking all the wrong questions. Fat loss happens in the kitchen and at the table, not on the flat bench.

don't get me wrong, strength training, combined with cardio is a good idea, but if you're eating too many calories and/or eating the wrong foods, no exercise program is going to fix things.

However, to answer your concerns
1. I think this program is fine. Heavy sets are (IMO) the right way to retain muscle mass while in a calorie deficit to shed fat. The muscles need a reason to stay big on a cut, and heavy reps do that (as opposed to low weight and high reps)

2. If you want. Just make sure you don't start showing signs of overtraining. I personally like early morning, fasted cardio, at a low intensity. Not so much as to push you catabolic, but enough to burn some stored calories.

3. I looked at the program and it looks like each major muscle group gets hit once per week with weight training. I wouldn't change anything til you've given it a chance. 10 sets, even if its only 3 reps, is going to kick your ass for a while.

 

[RicG777]

I am planning on starting Chad Waterbury's 10x3 for Fat Loss program today.


Some quick background info. I'm 5ft 6in and currently 185lbs. I had been 160lbs back in 2007 and I want to get back there, or even lower, but definitely want to cut fat. I put on this weight as a result of bad eating habits and not exercising.

I have been exercising (weights and cardio) since May but I haven't seen any weight loss. I am definitely stronger and my arms are bigger and my legs are more cut. Unfortunately I haven't seen any improvements in the keg around my midsection. As a result I haven't really lost any weight at all and have been fluctuating between 180-185.

My most recent routine (if you can call it that) has been this 3x's per week.
Flat Bench 4x8
Pulldowns 4x8
Shoulder Press 4x8
Squats 4x8
Romanian Deadlift 4x8

I have been doing random cardio without any plan. Sometimes I would run a few miles or ride the bike for 30min, other times I would do 15min of intervals.

Now that it is the new year I am trying to get on track and finally lose some fat. I like this program but have a few questions.

1. Do you think this is the right program for me? If no, what would be a better one?

2. Should I be doing more cardio? I just don't think the amounts listed here are that much, at least not compared to what I have been doing.

3. I am concerned about only benching once per week. It seems like the other muscle groups are hit twice, but chest only once. Should I add another day of benching?

Thanks for the help!

G'day, here is a begginer program I used for the first month and some rules I was given.

You will do no more than 3 sets of each exercise, your reps for all exercises will be "15" 1st set, "12" 2nd set, and "10" 3rd set. You will wear a watch and put exactly 1 minute between each set, and 2 minutes between different exercises. All your first sets of 15 will be lighter than the next and same for 12 reps lighter than the last 10 reps. (example your bench starts at 15 reps 80lb, then 12 reps 90lb followed by 10 reps 100lb) Do this system for all exercises and the last few reps must be a struggle, pain and aching.

You will use slow and exact form to start and each rep will be "non explosive" the opposite infact, 2seconds up and 2 seconds down. You will build better connective tissue and muscle coming down slowly than allowing the weights to fall. It makes 15 reps more like 30 this way as more control and effort is required when lowering weights.

You breathe out when pushing up (blow the weights up) and inhale on the way down and bottom. The average respitory rate is 12 breaths per minute, using exertion you will be doing 15 breaths per minute with this method. You get a minute break between sets to stabilise oxygen intake as well.

Before each workout you will raise your pulse rate doing 5 minutes on a rowing machine or stationary cycle. You should be breathing heavy and feel it by the end, maybe even some sweat. This is to prepare you blood circulation pre workout. If you are doing legs first use the stationary cycle, if you are doing upper body first use the rowing mackine, it will circulate the blood and oxygen around the muscle group you are about to work on.

LEGS
Leg Press
Thigh Curls

CHEST
Bench Press
Pec Dec

BACK
Seated Rowing
Lat Pulldowns

SHOULDERS
Military Press (Behind Back) I use the smith machine for this, it is safer when you start.

TRICEPS
Pushdowns

BICEPS
Dumbell Curls

ABDOMINALS (6 days a week)
3 x 20 Crunches
3 x 20 knee lifts

That's it. Now you do this 3 days a week with a day rest between each workout. Keep up your squats and deadlifts (if you hit them heavy and hard do them just once a week) as well if you like, but stick to the rules of exact and good form. Get plenty of rest (couch time).

For cardio, try this program, on your inbetween days.
I can't post url's until I do 15 posts, so you will have to google it! or put the http dot www in front of .coolrunning dot com /engine / 2/ 2_ 3 / 181.shtml (no spaces!)

google "From the couch to 3 miles a day in 10 weeks" (cool running)

Forget diets, this is about lifestyle and changing your eating habits, it is not a fad diet. We refer to any lifestyle eating plan as a diet, but "not a diet" at all, it is a healty choice of eating.

It is not rocket science, what makes you fat is too many calories, what makes you thinner is "less calories" intake, and a low fat eating plan. Just eat healthy foods, dont drink sodas or juices, if you want orange juice for example "eat 3 oranges" and get the essential dietry fibre you "dont get" just drinking high calorie, high fructose juices.

Remember it is what you put in your mouth that decides if you will gain or lose weight "nothing else".

You can not "spot reduce", the only way to get your 6 pack back, is to get your body fat down and for some reason we notice our fat around our midsection is the last to leave us ! It will go when you get lean enough. Thin people dont even workout, but the have definition in their abs !! It is all about "body fat".

Dont worry about what chad waterbury tells you, do the Trent2 thing, and do it on your terms. It is better to succeed on your own terms than fail on someone elses.

I answered your questions 1 & 2 above, as far as question 3, when starting and getting your body prepared for weights, you can do bench more than once a week, like on an all body program as I described. Later when you hit the exercises hard and to exhaustion, once a week is fine. It takes a full 7 days for muscle to tear/repair and grow. Make sure you dont leave 8 days however, 7 is the correct number.

I hope this helps. pm me in a month if you follow the program and I will give you a split rountine next.