Any ideas on how i integrate a fat loss programme with a muscle building one?
I currently have a 3 day spilt muscle training programme, along with that i’d like to involve a cardiovascular workout so I can burn fat as this is something I am hoping to achieve.
I have a crosstrainer at home, in terms of fat loss and fitness, how many days should I do it a week and to what intensity, i’m thinking of interval training.
Interval training is definitaly the way to go, you dont need to use the cross-trainer, the fittest people i know simply go outside and run. I suggest you read this http://www.squidoo.com/fat-loss-through-cardio for a few good interval training ideas, following any of those a few days a week should help. How often depends on your muscle training programme. If you train legs seriously hard on Friday, it’d be unwise to to interval training on Saturday, and possibly even sunday. I prefer full body workouts personally, but a 3 day split should still be good. I suggest reading that article first and foremost. If you have your diet under control, you should only need to do interval training maybe 2-4 times a week, occasionaly it can be ok to do it on your workout days depending how hard you are working the muscles involed in the interval training. Try and do it between 2 and 4 times a week however, closer to 4 if possible. You’ve just got to remember to listen to your body, if your doing it 4 times a week, and you are struggling, getting tired or showing symptoms of overtraining, then stop, rest for a while, and decrease the cardio or workout times.
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Start a walk and run program increasing gradually the time you exersice usually no more than 10% weeklly increase. Follow the signs your body tells you. It is good to have a stress test before you begin any exersice program. You will get some marginal benefits like socializing with a new group and liberating some endorphins. you can still do some weight work as a cross training activity. In this case you will need to do some stretches after to keep your body supple.
References :
- A well balanced diet and a thought out exercise plan are necessary. To lose weight, you need to burn more calories that you consume. This does not mean that you should be on a restrictive diet. Muscle, which helps you burn fat, requires nutrition to grow. Your diet should cut out the junk food and focus on whole grains, vegetables, fruit, and quality protein sources.
- Many people who want to both build muscle and burn fat are unsure if they should focus more on weight training or on cardiovascular exercises. Both are important, but emphasis should be places on strength training. This is because as you build muscle, you will be burning fat at a faster rate. However, you should make time in your weekly routine for both strength training and cardio.
- If you’ve been exercising for awhile and you aren’t building muscle or burning fat as quickly as you like, it’s time to step up your routines. Don’t make the mistake of doing strength and cardio one right after another. If you do this, you probably aren’t giving them your all. When you strength train, you should not be comfortable with the amount of weights you are lifting. If you have no problem doing the reps, increase the weight. New muscles are built only when you push past the comfort point.
References :
http://bit.ly/fEOVyj
Interval training is definitaly the way to go, you dont need to use the cross-trainer, the fittest people i know simply go outside and run. I suggest you read this http://www.squidoo.com/fat-loss-through-cardio for a few good interval training ideas, following any of those a few days a week should help. How often depends on your muscle training programme. If you train legs seriously hard on Friday, it’d be unwise to to interval training on Saturday, and possibly even sunday. I prefer full body workouts personally, but a 3 day split should still be good. I suggest reading that article first and foremost. If you have your diet under control, you should only need to do interval training maybe 2-4 times a week, occasionaly it can be ok to do it on your workout days depending how hard you are working the muscles involed in the interval training. Try and do it between 2 and 4 times a week however, closer to 4 if possible. You’ve just got to remember to listen to your body, if your doing it 4 times a week, and you are struggling, getting tired or showing symptoms of overtraining, then stop, rest for a while, and decrease the cardio or workout times.
References :
U can see more at here: http://maximize-muscle.blogspot.com
Good luck
References :
http://maximize-muscle.blogspot.com