I'd chime in as wekll about rest. You can actually block progress with overtraining and no rest days. The workout regimen sounds good, nice split between cardio and weights, but take at least 1 day of rest per week, maybe 2 if you really are just crushing while at the gym. And, keep in mind, at least 2/3 of looking good is the eating good, which it sounds like you're doing too!
My trainer told me shouldnt mix cardio and weights in the same session and defo have a rest day you got to let your body recover repair and build your muscle. Also I do internal training really intense short bursts to finish burns fat and builds muscle
They are right, if you do cardio before your session you wont have enough gas to have a good workout. Unless your taking some underground supplements. You can do it after your workout, your body is already primed and on the edge of the fat burning zone anyway. The rest also applies to 95% of the population. 2 days off a week, but on these days you do cardio, just no weights. You could do 3 days in the beginning as well. Or if your trying to grow in size. Currently im going to the gym about 12 times a week. 1 hour lifting and 1 hour cardio. Still behind in weight, and holding too much tummy weight. You will see soon enough. In the off season when I am growing I hit 2 body parts a day, AM PM split. AM Chest PM Tri AM Back PM Bi AM Legs PM Shoulders Rest Repeat
If you could do cardio first thing iun the morning on an empty stoch when your glycogen stores are low that would help. Try n have greens w 2 of your meals. Not sure about a certain food? Consult the glycemic index. Anything of low glycemic won't hurt you.
Actually 250g of protein is 1000 calories but I get your point. I'm not a professional like your trainer and certainly wouldn't have you second guess anything he/she tells you. It obviously is working real well for you. I was always taught that you should have at least 1 gram of protein per lb of bodyweight and at least .45 grams of fat. The rest of your calories can come from any of the 3 (protein/carbs/fats). So for me as a 200lb guy that loses a pound a week at around 2400 calories my targets are ; 250g protein - 1000c 90-100g fat - 900c the other 500 calories from a mix of carbs,etc.. The reason I think that fats are not your fat loss enemy and that carbs actually are is the order that the body burns these calories. First to go are carbs, then fats and last is protein. So to me it makes sense that the quickest way for me to make my body burn fat is to restrict the amount of carbs it had available for fuel. BUT if the body doesn't have a source for replenishment of fats it will try to save what it has and in turn burn protein. So by giving my body a healthy shot of fats daily it knows it has more coming and it doesn't attempt to save what it has. If you look above Dan's recommendation is to do cardio when glycogen stores are low as the best way to burn fat. Glycogen/carbs/sugars are basically the same animal. So when you are in that state your body will burn fat. I'm not a nutritionist, just a guy that has spent a lot of time in the gym the past 25 yrs. Yeah - some of what I say is bro-science but I've seen it work for people time and time again. But like many things that come with training - there's many different ways to get where you want to go. Again YMMV. Good luck with your upcoming contest and I would love to see pictures if you can post some! :xyxthumbs: Firm
I've been doing Insanity and Les Mills BodyPump for a while and I love them. Insanity is hardcore, but you feel so pumped after. I use BodyPump for my strength training. They are both excellent workouts.
I lost 45 pounds in 5 months from boot camp/cross fit training. I struggle with hypothyroid and was frustrated for years with doing too much cardio with no weight loss. Crossfit or circuit training is really the magic bullet, but it took 4 weeks to see any weight loss - after that (3x per week) and the weight was melting off! I tore my rotator cuff and had to change my routine, so I took up yoga, Pilates and running. I lost another 30 pounds over a year, and am still going strong trying to lose another 20 more. I do hot yoga (Bikram) 6 days per week and run about 20-25 miles per week right now. Hot Yoga is awesome for burning calories and toning your body. It is hard to get used to the heat at first, but I strongly recommend giving it a try to mix things up a bit and really burn a lot of calories. Honestly, I don't care what I weigh, only how I look naked :aktion014: if you are working out smart, and eating right, you will see the results you want. Quick fixes are not permanent, and losing more than a pound or two in one week is bad because it means you are losing muscle and/or water. Everyone plateaus after a while too, and that is the time where you want to introduce something new that is effective to your routine. Good luck! And P.S. burpees really do suck ass! But they are a great exercise, and they suck!
I never thought of it this way actually. Only been doing this for about 7 years give or take, seriously for 3. How did you learn about the order in which the body burns calories? Is there something that I can read on it? I posted pictures in our profile from 2010, it was my first contest. Let myself baloon up to 247 last feb, and down to 222 ish for this year. Not what I wanted, but I learned a few things this year. Carbs are absolutely my enemy. I can eat more fat and protein similar to what you mentioned and be ok. I am liking the MCT oil added in last month, I keep my intake of carbs to 2 cups of rice and 2 slices of toast and thats it. The toast is just a treat honestly and I dont even have to eat it every day We deplete glycogen pre-contest by removing all starchy carbs for several weeks, and I sometimes do meat only days at 1700 calories. While its a lot of meat, it does lean me down quickly. Usually its only 2 days like this. I dont like the way that I feel when I do this, I call it eye fog, because it feels like my eyes have a film coating on them. and a full whoops on the protein calculation hehe.
cancun workout regimen We are P90x, P90x+, P90x2 addicts. We also do insanity three times per week, trail running and bike riding. The mrs. also does zumba and precor.....we are insane, but want to have fun in cancun so we frontload for the party!!!
Exactly right. You will shed the weight by doing this. We know personally several pro bodybuilders, male and female. Every single one does this. The mrs actually was a pro, second at the Olympia a few years ago, did cardio first thing in the am then did another session at night. We still do this and stay in great shape by only doin the am session. We do weights after several meals.
