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Ok well does this sound ok? Mon, tues, wens weight training for about 40mins 12reps each set and about 30mins cardio after. Than for the other days i intend on doing about hours cardio, if you guys got other opinions please let me no. Also i plan on cutting out carbs 3hours before training (i train around 5pm) than just hit some quik carbs straight after training and just all protien for the rest.
Rather than doing those hour long cardio workouts you should focus on some high intensity interval training(HIIT). Your resting metabolic rate(RMR) remains elevated for only 1-2 hours following a typical cardio workout. Conversely, your RMR remains elevated for up to 1-2 days following a strenuous anaerobic training session (weight training, sprints, and HIIT) in which a large quantity of your skeletal muscle has been traumatized. This trauma created in your muscles during anaerobic training is the process of muscle protein breakdown. Then, in the hours and days following that anaerobic training session, your body must repair the damaged muscle. This is called muscle protein synthesis. During this whole process, your RMR is elevated due to the repair work your body is performing. Hence, you end up burning a lot more additional calories from this residual RMR increase than you would have from the cardio training session. In the long run, this aspect is more important towards creating a lean body than those few extra fat calories that you would have burned during a cardio workout.
This is my favorite example for the benefits of HIIT. Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking. Now which would you rather resemble?
An interval training session on the treadmill could look something like this (caution - this may be too fast for shorter individuals or if you’re not yet in good shape; adjust appropriately):
Warm-up for 3-4 minutes at a fast walk or light jog
Interval 1 - run at 8.0 mi/hr for 1 minute
Interval 2 - walk at 4.0 mi/hr for 1.5 minutes
Interval 3 - run at 10.0 mi/hr for 1 minute
Interval 4 - walk at 4.0 mi/hr for 1.5 minutes
Repeat those 4 intervals 4 times
Give it a shot man, no need to waste your time doing cardio that long.
Thanks, iv been doing intervals aswel i can say yes that works much better i feel i am burning more fat and keeping muscle that way cause heart rate isnt too high i always try and keep it down. So is my wieght training ok?
I guess. I have no clue what exercises you are doing. :) Except it is on Mon- Weds for 40 minutes.Quote:
Originally Posted by Hephens