Comments on: Fat Loss for Men: A 7 Day Full Body Routine Plus HIIT

By: Steve

Steve — Thu, 10 Nov 2011 04:24:32 +0000

You have it right with a1, b1, c1 and a2, b2, c2. 7/7/7 means 3 sets of 7 reps with rest in between.

By: baileyboy

baileyboy — Tue, 08 Nov 2011 02:58:06 +0000

I am looking at starting this routine. I have 2 questions. do you do all the A, B1, C1, D1,E1, F as a superset. Then take 90 seconds off and do all of the A, B2, C2 etc.. until finished? also what do you mean by 7/7/7?

Thanks

By: Steve

Steve — Tue, 25 Oct 2011 14:32:26 +0000

Consecutive letters like a) b) c) d) are a superset or giant set. You perform all of these exercises once each in succession, then start over at a) again. All of the letters which are similar, for example all of the c)’s have no relation to each other and are not in the same giant set.

By: Rocky Metzger

Rocky Metzger — Fri, 21 Oct 2011 19:18:20 +0000

I am 50 years old and have been involved in bodybuilding, martial arts, and general exercise since I was 21. I’ve built numerous workouts for others and was one of the first personal trainers in North Dakota (1990). With all that said, I’m overweight, have chronic tendonitis (due to an adverse effect of an antibiotic) and want to get back into fighting shape.
I saw this website and think the routine looks really efficient; however, I am confused by the a,b,b,c,c,d,d,etc.

Am I to assume this means all letter which are similar are supersets? I would appreciate any/all information you feel like communicating and thanks so much.

By: lose weight drinking water

lose weight drinking water — Thu, 18 Aug 2011 19:02:39 +0000

lose weight while running…

Fat Loss for Men: A 7 Day Full Body Routine Plus HIIT | Project Swole…

By: Steve

Steve — Wed, 10 Aug 2011 20:10:53 +0000

It’s your choice really. I tend to increase weight for each set unless I’m doing 5×5, in which case I use the same weight for all 5 sets.

By: james

james — Tue, 09 Aug 2011 14:29:49 +0000

Do you increase weight for each set or use the same weight for each set in the exercise?

By: Travis

Travis — Fri, 29 Jul 2011 03:39:17 +0000

Hi Steve, just a quick question. I do a small bit of running, about 20-30 miles a week that I would like to keep up (as I run a 5K or 10K every month). This really helped me in the past (went from 295 -> 235, back up to 244 after doing some strength training this summer), but I still have a good belly, even tat 6’5”. I’m wanting to lose fat, but not lose my endurance and flexibility. Would it be alright to also run in the evenings if I do this workout in the morning? Furthermore, would it be acceptable to do some light yoga on the day off? If not to the yoga, what if I alternated the yoga and running so that it would be
1. Running
2. Yoga
3. Running
4. Yoga
5. Running
6. Yoga
7. Rest

in addition to this full workout.

Thanks!

By: Steve

Steve — Thu, 28 Jul 2011 20:58:49 +0000

The thing about eating before HIIT in the morning, is that your body will burn whatever nutrients are currently in your bloodstream for energy. That includes any carbs and protein you consume before training. I’d say limit your intake to coffee or tea if your sole goal is to burn stored body fat. Immediately after training be sure to drink a post workout shake to limit muscle catabolism, and enjoy a day of increased metabolism and efficient fat burning.

By: Steve

Steve — Thu, 28 Jul 2011 20:48:40 +0000

I just recommend using the same method for repeated testing. A handheld electrical tester is way easier to use than calipers, but calipers are more accurate if you know how to test the sites properly, which many people do not. Even better would be a hydrostatic analysis, but you usually have to pay someone to do that or find a university with the right equipment.