Overral training technique

Hi guys,

I've been working out for a few years now and I'm not sure whether what I'm usually doing is ok, whether I should change my procedures. I'm now 93kg and currently I try to loose a little weigth (2-3 kgs) to build better abs. Here is what I do:

Mon - Chest, Byceps, Abs, 20 mins cardio
Tue - Back, Triceps, Abs, 20 mins cardio
Wed - off
Thu - Shoulders, Legs, Abs
Fri - off
Sat - a bit of Chest, Back, Deadlifsts, Abs, 20-25 mins cardio

Is it good to mix weights training with cardio in the end, does it not compromise my weights training? I'm taking why protein - right after the workout (8pm) with water and before go to sleep (10pm) with milk once again. I'm also taking fatburners now. I'm trying to eat healthy, 5-6 times a day.

Thanks for any advice/comments!
 
Hi guys,

I've been working out for a few years now and I'm not sure whether what I'm usually doing is ok, whether I should change my procedures. I'm now 93kg and currently I try to loose a little weigth (2-3 kgs) to build better abs. Here is what I do:

Mon - Chest, Byceps, Abs, 20 mins cardio
Tue - Back, Triceps, Abs, 20 mins cardio
Wed - off
Thu - Shoulders, Legs, Abs
Fri - off
Sat - a bit of Chest, Back, Deadlifsts, Abs, 20-25 mins cardio

Is it good to mix weights training with cardio in the end, does it not compromise my weights training? I'm taking why protein - right after the workout (8pm) with water and before go to sleep (10pm) with milk once again. I'm also taking fatburners now. I'm trying to eat healthy, 5-6 times a day.

Thanks for any advice/comments!

First off.. I take it that 93 kg is 205? How tall are you? And what is your goal?

Doing ab exercises is not going to help you lose weight. It will strengthen the muscles but if you have a layer of fat over top you'll never seen them.

You also need to re-evaluate your program. It's all over the board and I doubt if you'll see any results from it. It's not structured at all. The only thing that makes any sense is the cardio at the end lol.

I'd ditch the fatburners too. You say you are eating healthy... let's see an example of what you eat in a day.
 
You say you want to lose weight to build better abs? That dosent really want to make sense. Losing weight does not build better abs, it may make your abs look more defined. To get better abdominal strength, sure do your sit-ups and planks and anything else you like, but if you're looking for a 'six-pack' you need to concentrate on decreasing your body fat. You can do this by increasing your cardio, ensuring your diet actually is healthy, or depending on your set and rep range, move to a muscular hypertrophy or even muscular endurance weights program to help burn more fats.
 
thanks for the reply first of all.

First off.. I take it that 93 kg is 205? How tall are you? And what is your goal?

Correct 93 kg is 205 lbs
I'm 186 cm tall, thats 6.1 feet

Doing ab exercises is not going to help you lose weight. It will strengthen the muscles but if you have a layer of fat over top you'll never seen them.

I'm also trying to loose wheight by doing cardio after almost every training and using fatburners.

You also need to re-evaluate your program. It's all over the board and I doubt if you'll see any results from it. It's not structured at all. The only thing that makes any sense is the cardio at the end lol.

can you be more specific. What's wrong with it?

I'd ditch the fatburners too. You say you are eating healthy... let's see an example of what you eat in a day.

8am: two slices of brawn brad with light cheese, chickend breast slices, tomato. Small protein shake
10am: milk with brown cereals
lunch: turkey breast with rice and vegetables
3pm: fruit, fitness bar
6pm: gym which ends at about 8pm - protein with water
10pm - protein with milk

besides on one hand you're saying that I need to loose wheight to form, on other hand you're suggesting to ditch fatburnes. I'm sorry but your answer doesn't make much sense to me
 
You say you want to lose weight to build better abs? That dosent really want to make sense. Losing weight does not build better abs, it may make your abs look more defined. To get better abdominal strength, sure do your sit-ups and planks and anything else you like, but if you're looking for a 'six-pack' you need to concentrate on decreasing your body fat. You can do this by increasing your cardio, ensuring your diet actually is healthy, or depending on your set and rep range, move to a muscular hypertrophy or even muscular endurance weights program to help burn more fats.

Thanks for the answer. By saying loosing wheight I ment getting rid of the fat, my fault for not expressing correctly. I'm still trying to put up more muscle. That's why I do ABS so often and cardion as well.
 
thanks for the reply first of all.



Correct 93 kg is 205 lbs
I'm 186 cm tall, thats 6.1 feet



I'm also trying to loose wheight by doing cardio after almost every training and using fatburners.



can you be more specific. What's wrong with it?



8am: two slices of brawn brad with light cheese, chickend breast slices, tomato. Small protein shake
10am: milk with brown cereals
lunch: turkey breast with rice and vegetables
3pm: fruit, fitness bar
6pm: gym which ends at about 8pm - protein with water
10pm - protein with milk

besides on one hand you're saying that I need to loose wheight to form, on other hand you're suggesting to ditch fatburnes. I'm sorry but your answer doesn't make much sense to me

If you are 6'1" @ 205 lbs... it sounds like you just need to build some muscle to burn any excess fat because that's not a bad weight at your height.

I said to ditch the fat burners because they don't work in my oppinion. Are you talking about something like a Hydroxycut?

Here's a program that is more uniform if this will help:

Mon-chest/shoulders/tri's
Tues-back/bi's/legs
Wedn- off
Thurs-chest/shoulders/tri's
Frid- off
Sat- back/bi's/legs

Or you could do a full body work out 3 times a week and go heavy with your weights.

As far as your diet- I'd try to eat more whole foods. Have a protein, carb and fat at each meal (even snacks).

Did this help?
 
If you are 6'1" @ 205 lbs... it sounds like you just need to build some muscle to burn any excess fat because that's not a bad weight at your height.

I said to ditch the fat burners because they don't work in my oppinion. Are you talking about something like a Hydroxycut?

Here's a program that is more uniform if this will help:

Mon-chest/shoulders/tri's
Tues-back/bi's/legs
Wedn- off
Thurs-chest/shoulders/tri's
Frid- off
Sat- back/bi's/legs

Or you could do a full body work out 3 times a week and go heavy with your weights.

As far as your diet- I'd try to eat more whole foods. Have a protein, carb and fat at each meal (even snacks).

Did this help?

I'm taking PHP Lean Degree now. Thanks for the tips regarding my weekly plan. I think I need to go more heavy as well, I'd like to build a bigger chest. But I haven't got an answer regarding the combination of heavy workout and cardio in one training session. Is it ok?
 
I'm taking PHP Lean Degree now. Thanks for the tips regarding my weekly plan. I think I need to go more heavy as well, I'd like to build a bigger chest. But I haven't got an answer regarding the combination of heavy workout and cardio in one training session. Is it ok?

Yeah, I don't know about Lean Degree- I'd like to hear what others say. I'm just not a big fan of fat burners.

Of course you can do cardio right after a weight training session. If you start lifting heavier and add some cardio as well and eat clean... you'll be sure to see some changes. All for the best.
 
Yeah, I don't know about Lean Degree- I'd like to hear what others say. I'm just not a big fan of fat burners.

Of course you can do cardio right after a weight training session. If you start lifting heavier and add some cardio as well and eat clean... you'll be sure to see some changes. All for the best.

I appreciate your help! Looking forward to gym today ;)
 
going back to the first post, you state you need want to lose weight. working out lifting weights and cardio are great, but you need to focus on your diet.

There are millions of different diets that are avaliable, but only some that will work for you.

The last few weeks i've been trying carb cycling and it has seems to work for me. i always seem to have enough energy for my workout, plus i feel strong, plus i get to eat alot on certain days (not junk of course)
 
more cardio sir...
20 min is just an intro to people who never run in their entire life
30 min should be the minimum if you already started some time ago
45 is better

when u hit 30 min, 60% of energy spent will be from fat
45 min, 80% and the portion will go up as u run longer

so 1x 60 min run will be better than 2 x 30 min run
 
more cardio sir...
20 min is just an intro to people who never run in their entire life
30 min should be the minimum if you already started some time ago
45 is better

when u hit 30 min, 60% of energy spent will be from fat
45 min, 80% and the portion will go up as u run longer

so 1x 60 min run will be better than 2 x 30 min run

Really?? I'd like to see some proof to that assumption
 
more cardio sir...
20 min is just an intro to people who never run in their entire life
30 min should be the minimum if you already started some time ago
45 is better

when u hit 30 min, 60% of energy spent will be from fat
45 min, 80% and the portion will go up as u run longer

so 1x 60 min run will be better than 2 x 30 min run

Hi lady,

I've heared something simillar as well, that you need to do at least 25 mins to start burning fat. But. I'm not doing cardio as the first thing when I come to gym. I do cardio as the last excercise, which means I've been working out for over 60 minutes already with increased hart rate, especialy right before the cardio I like to do abs in high intensity. So that has to make a difference. Hmm??
 
Hi lady,

I've heared something simillar as well, that you need to do at least 25 mins to start burning fat. But. I'm not doing cardio as the first thing when I come to gym. I do cardio as the last excercise, which means I've been working out for over 60 minutes already with increased hart rate, especialy right before the cardio I like to do abs in high intensity. So that has to make a difference. Hmm??

30-40 min is plenty. Rather than adding more and more long, slow, boring cardio, a more effective way for fat loss is to push the intensity up instead.

A high-intensity workout will burn calories not only while you workout, but for up to 24 hours after your workout. I don't know about you but I sure like the idea of burning fat while I'm sleeping a whole lot better than going 60-90 minutes on the treadmill that's for sure.
 
What are some suggestions for a higher intesity workout? More reps and less time in between excersizes?

thanks

by high intensity:
when you are refering to cardio, they are talking about HIIT. What you do is start with a warmup for about a few minutes. Then when your heart is moving steady, crank up the resistance and push yourself HARD for 1 minute, then lower the resistance back you your normal for two minutes, your heart rate wil come back down, then again HARD for a minute, then normal, then repeat. I promis you will not be able to withstand this punishment for more than 20 minutes. If you can, then you arent doing it hard enough.

With high intensite weight training, there are many different thigs you can do, i like super setting with full body workouts. An example would be to start with bench presses, do your set then immediately go do bent over rows, then immediateyl back to the bench press, etc. I like to use alternating muscles, but dont have to. You can easily alternate squates with the bench press, its up to you. The key is very little rest, again you WILL feel it or you arent doing it hard enough.
 
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