My weight training programme

homelessskilledworker

I now back on the weights after a forced 9 months out through an injury, though I did manage some cardio while not being able to train with weights.
I have set myself a target for the next 3 months in losing 14Lb in fat and hopefully putting on the same in muscle, but being realistic more likely to be a little less(10LB maybe).

I have had a good start, and rather than play about with all the small muscle groups I am getting in the gym and doing just core muscle group exercises, ie Benchpress, deadlift(wish I had done these in my yonger days, Wow) squats(yuk), military press. I am already back up to benching 80kg quite comfortable(8 to 10 reps). I training no more than 4 times per week on the weights, even though I am having to fight the urge to train harder rigt now.

It's now in the gym and no mucking about, and out within the hour. Apart from doing my 10 minute warm up on the rower or bike I do all my cardio outdoors, with the idea of doing mainly cardio come spring, I am big believer in muscle being the biggest burner of fat, so really I am not over worried about my extra pounds around the waist just yet.

Any ideas apart from what I am doing on muscle growth?

bobbydrake50

I would probably cut down on the cardio (at least steady state cardio) - try hiit training (high intensity interval training) - say walk on treadmill for 2 minutes, then run as fast as you can for 30 seconds then repeat a few times. This type of training has been shown to burn the most fat - I used to run on the treadmill for an hour at a time and wondered why I kept putting weight around my middle - this actually causes more cortisol (stress hormone) which stores fat round your middle. Definately keep up with weight training 4 times a week (preferably working lower body/upper/day off/lower/upper etc.

Jock_Tight

- Try and eat as clean as possible and aim for ~1.5g of protein per pound of your lean body weight.
- Drink plenty of water.
- Split routine, at least 24 hr rest for muscle groups..
- Dont care about the show offs in the gym, set the weight for what you can manage with correct technique.
- Enjoy

homelessskilledworker

bobbydrake50 wrote: »

I would probably cut down on the cardio (at least steady state cardio) - try hiit training (high intensity interval training) - say walk on treadmill for 2 minutes, then run as fast as you can for 30 seconds then repeat a few times. This type of training has been shown to burn the most fat - I used to run on the treadmill for an hour at a time and wondered why I kept putting weight around my middle - this actually causes more cortisol (stress hormone) which stores fat round your middle. Definately keep up with weight training 4 times a week (preferably working lower body/upper/day off/lower/upper etc.

I used to run quite a lot and mostly enjoy it, but I have to agree with you that I instinctively had the feeling that when I was running while strength training in the past I was losing muscle mass.
I think long distance running is quite a stressfull experience, even if enjoyable in its own perverse way. My best strength training periods in the past was when I exercised in a calm manner where I focus on my breathing and technique.

Also I also tend to do more Fartlek these days, and enjoy it far more sometimes than grit your teeth I must not stop running.

homelessskilledworker

Jock_Tight wrote: »

- Try and eat as clean as possible and aim for ~1.5g of protein per pound of your lean body weight.
- Drink plenty of water.
- Split routine, at least 24 hr rest for muscle groups..
- Dont care about the show offs in the gym, set the weight for what you can manage with correct technique.
- Enjoy

Hi Jock..

Eating well is not a big problem with me, do that even in the bad times MOSTLY!, I sometimes add a little protein powder to smoothies.

I am doing body parts once a week and for now I am leaving out the shoulders, worked them fat too much in the past and they are the one thing that are already tip top.

mon.. Chest and triceps

weds.. Legs

Fri.. Back and Biceps


Also through squats or dead lifts in once a week.

Jamopy

As a basic no-nonsense beginner's routine, i like this one a lot:

http://hybridfitness.wordpress.com/2009/04/06/step-up-to-the-bar/

If you follow the links to the other parts in the series it also gives advice on diet and cardio. I've known this trainer via internet discussions for the best part of 10 years and have a very high regard for him and his recommendations.

heartbreak_star

Also check out http://www.nerdfitness.com as there's loads of amazing stuff on there.

HBS x