Best workouts for leaning up and getting defined

[Wild Wig]

I have a little excess bf and I want to harden up and get some definition. What kink of workouts work for you guys. I am thinking about split training
mon chest shoulders tris
tue back bi forearms
wed legs abs
thur chest shoulders tris
fri back bi forearms
sat legs abs
sun rest

3-4 sets 12-15 reps
I will also be doing cardio 2-4 days per week.
What do you think will this work.
stats age 24 5' 8-9" 184 12%bf want to be 6-8%

 

[dabuffguy]

I have a little excess bf and I want to harden up and get some definition. What kink of workouts work for you guys. I am thinking about split training
mon chest shoulders tris
tue back bi forearms
wed legs abs
thur chest shoulders tris
fri back bi forearms
sat legs abs
sun rest

3-4 sets 12-15 reps
I will also be doing cardio 2-4 days per week.
What do you think will this work.
stats age 24 5' 8-9" 184 12%bf want to be 6-8%

dropping the fat is about diet and cardio. Go heavy on weights, the best for mass, and do cardio 4 times week, and drop 100g carbs ED from the diet, and the carbs you do eat should be low glycemic carbs like oatmeal, brown rice, etc. These types of carbs keep insulin levels lower, which means storing less fat and boost metabolism to a small degree. Sugars and starches should be left to postworkout supplementation only to boost insulin momentarily to replace glycogen stores so that the muscle will begin recovery asap.

 

[hardrock]

No carbs after 6 pm also.

 

[Wild Wig]

dropping the fat is about diet and cardio. Go heavy on weights, the best for mass, and do cardio 4 times week, and drop 100g carbs ED from the diet, and the carbs you do eat should be low glycemic carbs like oatmeal, brown rice, etc. These types of carbs keep insulin levels lower, which means storing less fat and boost metabolism to a small degree. Sugars and starches should be left to postworkout supplementation only to boost insulin momentarily to replace glycogen stores so that the muscle will begin recovery asap.

What about working the muscles twice a week? I will lift heavy as possible for 12 to 15 reps.

 

[hardrock]

What about working the muscles twice a week? I will lift heavy as possible for 12 to 15 reps.

On that split, you will be seroiusly overtraining. Unless you are on some seroius gas, and i'm not suggesting that either.

 

[Lee]

If you use that schedule you will gain bodyfat due to extreme over training. You need at least 1 day off after a workout day unless you are juicing. Losing bodyfat is all about diet and cardio. Stick with a normal mass building routine but stick in 20 minutes of cardio after lifting. Add a solid diet with a cut in carbs, there are plenty of posts on the sticky posts on the diet board explaining a proper diet for toning up, check them out.

 

[TheOak84]

i know a lot of people think cardio (running etc) will get you cut, and it will... BUT, high intensity strength training burns more calories from fat in a shorter amount of time.

its easy to burn muscle while running, because everyone wants to go fast, they think the faster they run the more fat they burn.

 

[xumknown]

Hard rock, you say no carbs after 6. Would that include no protein shake after 6 that has 3 carbs. I was wondering also like greek yogurt for a snack at night has 90 cals 6 carbs 15 protein grams. I usually do that about 8:30 if i go roller blading for 1 hour. I go to bed at 11:30

 

[dabuffguy]

Hard rock, you say no carbs after 6. Would that include no protein shake after 6 that has 3 carbs. I was wondering also like greek yogurt for a snack at night has 90 cals 6 carbs 15 protein grams. I usually do that about 8:30 if i go roller blading for 1 hour. I go to bed at 11:30

no, he just meant not any high amoung of carbs. Obviously, if it only has 3 carbs, it's no big deal.

 

[dabuffguy]

What about working the muscles twice a week? I will lift heavy as possible for 12 to 15 reps.

No. every 5 days per muscle is plenty. so if you did chest monday, you do it saturday as your next chest day, and do it like that. some will even argue only 1X per week, meaning every 7 days. I persoanlly think that's too long in between workouts.