confused about which weight program to use?

[thewinkshow]

hi,been readin the boards for a while now,im 21 male looking to lose weight,i have a fairly high body fat percentage but wouldnt say im well overweight
anyway i was looking for some advice on what type of weight training routine i should start with
im aiming to obviously get my body fat down and increase my muscle size,ive looked at the 5times 5 program many talk about on here but i get the feeling this type of programme is for strengh and bulk,like i said my ultimate goal is to be a lean and ripped as possible,dont want to be big at all,which type of routine would u reccommend?
also what type of exercises?im a begginner,should i be doing squats bench press,dips,curls,flys e.c.t what are the best exercises for cutting up to improve muscle defination.
im doing a low carb diet with a high carb day every 3 days,my cardio is the treadmill,rowing,elliptical and bike
when it comes to weights should i lift heavy,or is the light weight with lots of reps thing a myth?
any other tips most welcome

thanks in advance

 

[SgtSlaughter]

Training can maintain strength and/or increase it.

Diet can increase or decrease one's weight.

You need to eat quality clean foods... do some reading in the diet forum and the woman's forum (They kick ass with diets).

A certain training program will NOT make you loose fat, it may bring some new muscle which in turn will burn more fat. Ultimately it's the diet that'll really get you where you want to be

Eat ALOT of clean, good foods.

No fast food
No alcohol
No sugary crap
LOTS of water
Lots of good lean meats (Chicken, turkey, LEAN steak)
lots of veggies (of ALL colors... brocolli, red peppers...)
Aviod Bread... period to begin with would be my advice
Carb Sources:

Sweet potatoes
White potatoes
Brown rice
WHOLE grain pasta
ZERO white breads, ect.

Nothing processed


... ok, my carpell tunnel is acting up... that's MORE than enough to start out, keep reading

 

[thewinkshow]

thanks for the reply,looks like good advice

so if my diet is on point this is where most my gains will come from?i never really thought how important diet was

would it be right to say that id get more ripped doing heavier weights,because heavier weights will biuld me more muslce which in turn burn the fat off with the new muslce,is this true?does this mean the light weight with lots of reps if bullshit

thanks again

 

[SgtSlaughter]

thanks for the reply,looks like good advice

so if my diet is on point this is where most my gains will come from?i never really thought how important diet was

would it be right to say that id get more ripped doing heavier weights,because heavier weights will biuld me more muslce which in turn burn the fat off with the new muslce,is this true?does this mean the light weight with lots of reps if bullshit

thanks again

You are very welcome. It is good advice

Yes, diet is HUGE... it'll make or break your goals. Makes you hard as a rock or big and sloppy.... makes you put on muscle faster... or slower.

Quality WHOLE foods... eat 'em up

no, no, no... heavy weight will NOT make you more ripped.. they'll make you very dense (muscle wise... GOOD THING) and Strong (GOOD THING).

Diet will make you ripped... training will preserve and probably put on some muscle while dieting down.

I'd definetly reccomend a 3x8 or 5x5 program. It's easy... straight forward once you figure out your max lifts. And you just do it.... and you get progressively stronger each week. It's real training for strength.

Another misconception i'll kill
... There's no such thing as Fat spot reduction. Think of your body as a lake drying up... you notice it drying up along the shore/edges first (your lower arms and legs, ect)... the last to go is the first we usually want to, lol.

Be dilligent and dedicated and you'll have the physique you've always wanted.

Keep reading and educating yourself, it's really the only way... and then having very knowlegable people cirtique you along the way will help you stay on your toes and improve more.

 

[fallingeggs]

ive looked at the 5times 5 program many talk about on here but i get the feeling this type of programme is for strengh and bulk,like i said my ultimate goal is to be a lean and ripped as possible,dont want to be big at all,which type of routine would u reccommend

you can lean out on hte 5x5 or the 3x8 (http://www.elitefitness.com/forum/showthread.php?t=499081 - this is my results but there are many more), like the posts above said, diet is the key part.

simply, if you are new to lifting it is said to start with the 3x8 but if you have lifted for a while and know how to do a good squat (atf - down as far as you can go) and dead the 5x5 will work just fine.

 

[fortunatesun]

I believe it's fair to say that heavy lifting will help you lose weight. Diet, of course is the key as Sarge pointed out. At it's simplest- Calories expended > calories consumed = weight loss. An honest effort in the gym will help with calorie expenditure usually more than will a treadmill.