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2004/03/05, 10:21 AM
Here's what I've been doing the last couple weeks. I'm trying to loose bodyfat, keep or build muscle. My target heart rate is said to be between 120 and 140.
Monday
30 minutes elliptical, heart rate around 120 to 130 max
Two Chest exercises, two abs exercises
30 minutes elliptical, heart rate around 140.
Tuesday
30 minutes elliptical, heart rate around 120 to 130 max
Two Back excersizes, two calf exercises
30 minutes bike, heart rate around 140.
Wednesday
30 minutes elliptical, heart rate around 120 to 130 max
Two Shoulder, two abs exercises
30 minutes elliptical with a sort of HIIT mixed in. Heart rate from 130 to 160, 170.
Thursday
30 minutes elliptical, heart rate around 120 to 130 max
Two Bi, Two Tri exercises
30 minutes elliptical, heart rate around 120 to 130 max
Friday
30 minutes elliptical, heart rate around 120 to 130 max
Two Leg, two ab exercises
30 minutes elliptical with a sort of HIIT mixed in. Heart rate from 130 to 160, 170.
Off Saturday and Sunday.
Depending on how the legs do I may just do some walking for 30 minutes.
When I mix in hiit, I typically watch my heart rate. I'll go for a couple minutes then go about as fast as I can for 1 minute. Then I will back way back down and wait for the heart rate to get around 130 or in the 120's, usually two to three minutes. Then again and again and again and maybe again. Then cool down.
Opinions wanted. Thanks.
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2004/03/05, 10:37 AM
Are you in a pre-contest cutting phase? That is a lot of cardio.
I would do 10 minutes, tops before you lift to warm up (five would be enough) and save some glycogen for lifting.
Then do 30 minutes after lifting, maybe 4 times a week.
As a male you should lose fat from lifting intensely and dieting, with cardio as a little boost.
How many sets are you doing when you do your two exercises? Seems you could add another exercise per bodypart, and probably do a lot bigger leg workout. You are just starting to recruit fibers with two leg exercises, get in there witha t least two more. Big, compound exercises like the squat and deadlift also stimulate growth hormone and testosterone, which will help you build mass all over and get leaner.
Make sure your intensity on lifting is enough that you have to rest between sets. But keep good form.
Don't do cardio after legs - let them recover.
getting lean is probably 80-90% diet.
Good luck!
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"To be able to go to the gym and train hard is a joy and a privelege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privelege and blessing, and revel in it."
Stuart McRobert, Beyond Brawn
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