Gym Twice A Day?

S

superub

0
G'day All

Long time lurker, first time poster...


I have been getting back in shape after 4 or so years off. 29yo m 186cm, 118KG

Due to time constraints I have hitting the Gym about 5 times a week alternating between Weight training and 40 minutes of intense cardio ave heart rate 160 over the 40 min - my gym doesn't offer a spin class so I make up my own. This has been going for about the past 10 weeks.

I am on holidays for the next two week and to speed up the process and to push myself further I am considering the following...

Day 1 AM - Cardio PM - FBW
Day 2 AM - Cardio
Day 3 AM - Cardio PM - FBW
Day 4 AM - Cardio
Day 5 AM - Cardio PM - FBW
Day 6 AM - Cardio
Day 7 Rest


Now my question..

As the Cardio aspect is quite intense - Not Hiit intensive tho - Is that too much?

Thanks in advance.

Ruben
 
superub said:
G'day All

Long time lurker, first time poster...


I have been getting back in shape after 4 or so years off. 29yo m 186cm, 118KG

Due to time constraints I have hitting the Gym about 5 times a week alternating between Weight training and 40 minutes of intense cardio ave heart rate 160 over the 40 min - my gym doesn't offer a spin class so I make up my own. This has been going for about the past 10 weeks.

I am on holidays for the next two week and to speed up the process and to push myself further I am considering the following...

Day 1 AM - Cardio PM - FBW
Day 2 AM - Cardio
Day 3 AM - Cardio PM - FBW
Day 4 AM - Cardio
Day 5 AM - Cardio PM - FBW
Day 6 AM - Cardio
Day 7 Rest


Now my question..

As the Cardio aspect is quite intense - Not Hiit intensive tho - Is that too much?

Thanks in advance.

Ruben
Click to expand...

I have started working out twice a day too. I do weights in the morning and 30 min cardio at night. Here is my schedule:


Monday: chest, shoulders, arms (AM)
30 min cardio incline intervals (PM)

Tuesday: back, legs/glutes, abs (AM)
30 min cardio incline intervals (PM)

Wednesday: 1 hr Cardio incline intervals

Thursday:Chest, shoulders, arms (AM)
30 min cardio incline intervals (PM)

Friday: back, legs/glutes, abs (AM)
30 min cardio incline intervals (PM)

Saturday: 1 hr Cardio incline intervals

Sunday: Rest

It's a lot of work, but I get it done. If you can handle the time and effort it takes, as Frank says, go for it!
 
superub said:
G'day All

Long time lurker, first time poster...


I have been getting back in shape after 4 or so years off. 29yo m 186cm, 118KG

Due to time constraints I have hitting the Gym about 5 times a week alternating between Weight training and 40 minutes of intense cardio ave heart rate 160 over the 40 min - my gym doesn't offer a spin class so I make up my own. This has been going for about the past 10 weeks.

I am on holidays for the next two week and to speed up the process and to push myself further I am considering the following...

Day 1 AM - Cardio PM - FBW
Day 2 AM - Cardio
Day 3 AM - Cardio PM - FBW
Day 4 AM - Cardio
Day 5 AM - Cardio PM - FBW
Day 6 AM - Cardio
Day 7 Rest


Now my question..

As the Cardio aspect is quite intense - Not Hiit intensive tho - Is that too much?

Thanks in advance.

Ruben
Click to expand...

Did I read correctly this is for a 2 week period? If so, then what are you planning after that?

For longer term purposes, you get a lot more bang for your buck with interval training, as opposed to steady state. Cardio isn't really necessary 6 days a week for wt loss or general fitness, but I don't suppose it will hurt if there are no health issues involved.

As for weights, full body or push/pull splits are generally going to get you there faster than isolated body part splits will, depending on what you are doing.
 
Thanks Guys,

Afterwards I plan to go back to the 5 days a week once a day routine.

The reason for increasing the frequency was to up the weight loss and increase fitness. i have started playing basketball after about 4 years off, and want to get back to the same physical condition.

Cheers

Ruben
 
If possible, do the FBW on the same days but in the morning with cardio at night.

Sounds like you're probably not sutffing your face, so at the end of those days you're going to be taxed for energy. Doing the FBW earlier, well rested, will alllow you to lift a little bit more then if you had done your 40mins of intense cardio prior. I know you're probably slimming down, but for overall fitness you need to have an adequate amount of muscle strength as well.
 
superub said:
G'day All

Long time lurker, first time poster...


I have been getting back in shape after 4 or so years off. 29yo m 186cm, 118KG

Due to time constraints I have hitting the Gym about 5 times a week alternating between Weight training and 40 minutes of intense cardio ave heart rate 160 over the 40 min - my gym doesn't offer a spin class so I make up my own. This has been going for about the past 10 weeks.

I am on holidays for the next two week and to speed up the process and to push myself further I am considering the following...

Day 1 AM - Cardio PM - FBW
Day 2 AM - Cardio
Day 3 AM - Cardio PM - FBW
Day 4 AM - Cardio
Day 5 AM - Cardio PM - FBW
Day 6 AM - Cardio
Day 7 Rest


Now my question..

As the Cardio aspect is quite intense - Not Hiit intensive tho - Is that too much?

Thanks in advance.

Ruben
Click to expand...

An emphatic NO!

Two-a-days are the staple of many athletic training programs, and in terms of cardiovascular health, you generally can't have too much of a good thing (medically limiting factors excluded).

Remember that your primary goal with cardio should be improving your cardiovascular health, and the recommended 3 days a week is certainly a minimum recommendation. Weight loss will usually be a solid secondary goal if you're sticking to a proper diet, and cardio training more than 3 days a week gives you greater flexibility with your diet.

As you are only going with the two-a-days for two weeks, it is unlikely that you will over-training. That being said, know yourself. If 6 or 7 days into your 2 weeks you are feeling excessively tired or exhausted, are not fully recovering from exercise, or are plateauing or regressing during training, dial it back until you are recovering properly.
 
superub said:
G'day All

Long time lurker, first time poster...


I have been getting back in shape after 4 or so years off. 29yo m 186cm, 118KG

Due to time constraints I have hitting the Gym about 5 times a week alternating between Weight training and 40 minutes of intense cardio ave heart rate 160 over the 40 min - my gym doesn't offer a spin class so I make up my own. This has been going for about the past 10 weeks.

I am on holidays for the next two week and to speed up the process and to push myself further I am considering the following...

Day 1 AM - Cardio PM - FBW
Day 2 AM - Cardio
Day 3 AM - Cardio PM - FBW
Day 4 AM - Cardio
Day 5 AM - Cardio PM - FBW
Day 6 AM - Cardio
Day 7 Rest


Now my question..

As the Cardio aspect is quite intense - Not Hiit intensive tho - Is that too much?

Thanks in advance.

Ruben
Click to expand...

I only do a full body workout 3 x a week, I'm so tired after my work out I couldn't do any of the cardio your doing. If you can do it than great, I would burn out quick with that much work.
 
- How much weight have you lost?
- Why not have weights on one day and Cardio/HIIT on the next day?
- How is your diet? caloric deficit or surplus?
 
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