I need to lose fat, but keep my vert.

[StrumSetShred]

Okay so I am training for the summer and I need to loose some fat. Currently I am 220lbs at 5ft8in. I am big because of muscle and do to excess fat. I have the body type of like a bouncer at a club. Everyone is telling me to run except my volleyball coach. He said that running will kill my vert because it works different muscles in my legs. So what should I do?

My current routine involves 5min jumping rope as a warm up, 1min side to sides, 5 50ft sprints, squats(till I can't), 15 burpies, leg ups(one leg on a bench and you explode off of that one leg 15 each leg), 5 stair sprints, 20 standard, 15 tricep, 15 gator and 10 diamond pushups, 50 standard, 40 alternating and 30 bicycle sit-ups, 25 flutter kicks, 15 leg lifts, and some light weight lifting ie 25lb curls, 175lb bench, etc.

I do 2 sets of each workout. Should I add or scrap any of them? I need ways to burn fat besides running. So please help me out if you can.

[BIGseelly]

tell you what, I'm a personal weight lifting trainer at Gold's Gym, I'm also built like you, but more extreme...5'10" and 285 lbs...most of that? ain't fat. so listen up, and listen good.

Here is what I want you to do.

this is a pretty good work out for your situacion. however, with the squats change em to explosive ones. this is just like a regular squat, but you push up through you legs driving yourself to the front part of your foot. (right in front of the bridge.)

I want you to throw in power cleans. If you have questions on what those are just ask.

and I want you to throw in dips as well.

also check out this, this is what I think you mean by leg ups, but I want you to change it to this.

www YouTube.com/ watch?v=qq6GkSqRowQ

also make these^^ explosive. don't use as much weight, but still use some. they are better than w/o weights.

(there are spaces between the www and YouTube. and the / and watch)

Good. Luck...and good lifting

[StrumSetShred]

Thanks a lot. Just FYI all of these workouts are explosive. In regards to the workouts that you want me to include, I will be adding them next week.

[Anonymous]

I can't answer your question cause I don't know what vert is :-P

[StrumSetShred]

Short for vertical. As in how high I can jump.

[Opinion Owner]

There are different trampoline workouts. That would help burn fat and tone your jumping muscles.

And diet is always key for shedding fat.

[StrumSetShred]

Cool. Thanks. I think I'm going to incorporate more rope jumping into my routine but I'll use different techniques.

[Opinion Owner]

Ok. But trampoline is way less impact on your knees.

[StrumSetShred]

My knees are accustomed to high impact. I've played volleyball for 5 years now. Not to mention that I also play football and rugby.

[Opinion Owner]

Yes. Just thinking about your future...

[StrumSetShred]

Thanks. And I'm only opposed to the trampoline workouts because I don't have one. Otherwise, I would consider it.

[Anonymous]

drink more water

[Anonymous]

scrap them all