Doing so much means that you're putting a lot of stress on your body so it won't be able to burn fat as efficiently.
Plus certain muscles such as your heart and core area won't really be resting neither will your central nervous system.
All this adds up to a lot of stress on your body mate.
Doing so much means that you're putting a lot of stress on your body so it won't be able to burn fat as efficiently.
Plus certain muscles such as your heart and core area won't really be resting neither will your central nervous system.
All this adds up to a lot of stress on your body mate.
I understand what your saying but I dont feel like im overtraining, Its hard and intensive yes. I sweat lots and feel the latic acid build up but im fine after about an hour and I have some food down me. My body doesnt feel my body is under stress. Infact quite the opposite I feel great. The rest of the time im sitting down doing well, not a great deal at all.
Bench Press 50kg x12 60kg x12 70kg x6 (needed a spotter on last one as I feel I could have possibly pushed out 2 more but didnt want to get stuck)
Manual Row 20kg x12 30kg x12 40kg x12 (hard work)
Shoulder press 20kg x12 25kg x12 30kg x8 (last weight hard right from the start)
Assisted Pull up (wide grip) 70kg x12 60kg x8 50kg x5 (struggled with this today)
Assisted Dip 50kg x12 40kg x12 30kg x9
Chest Press 20kg x12 30kg x12 40kg x12 (will increase all by 10kg)
Bicep Curl 10kg x12 20kg x8 25kg x4 Hard toward end. Dont know why Biceps didnt feel like I had worked them so did some dumbell Bicep curls as well using 12.5kg weights. 8 each side, that hurt
All in all a good workout, was a bit unsure as I was guaging the weight. Doing 3 sets is certainly different from doing one set, which I was doing before.
Sorry for all the frequent updates but it keeps me motivated.
Sorry for all the frequent updates but it keeps me motivated.
Dont be silly thats the point! Plus we can all learn from each others workouts and i for one enjoy reading them so please keep it up... and nice work by the way!
After all the advice I was working out too many days I relooked at my goals. I am trying to shift the fat not put on huge amounts of muscle.
According to Fitday I have 3.8lbs to shift per week to get to my target by the end of the challenge; which is a huge amount. As much as I workout at the gym it is inevitable that a small amount of that will be muscle.
Therefore keeping my body stress free ideally should be my aim, hence the rest day midweek. Still 4 workouts per week on a split routine but Wed off and the weekend off too. Used this morning to plan next weeks shopping list :-)
My legs are still aching from mondays workout and my upper body was aching lots when I woke up this morning. At least it feels like it working :-)
Hi mate its good that you have cut down you're gym days as its true that too much will put stress on you're body (you may not actually feel stressed though) and inhibit fat loss.
Remember when losiong weight, the idea of the gym sessions is NOT TO BURN CALORIES but TO MAINTAIN MUSCLE. IT IS LOW CALS THAT LOSES WEIGHT. (sorry for caps felt it was neccessary)
In essence if you were on low cals and did no exercise you would lose weight but a good deal of ikt would be muscle as well as fat. If you were on low cals and just ran to loose weight, again you would lose weight but a lot of muscle too and you would be putting joints under pressure like the knees. If you go on low cals then add in some frequent but low volume intense weight workouts you can lose weight but hold onto muscle so you only loose fat. If however you are on low cals and doing weights nearly everyday for an hour a time you wouyld be lucky to effectively lose weight as you're body goes into shock due to the amount of stress its enduring and the lack of cals, and the first thing it will do is hold onto fat for survival.
So, what can you take from that; basically.........
1. Get you're cals right and eat healthily (ie eat less than you're body needs, eat frequently, and healthily)
2. Incorporate intense, frequent (ideally 2-3x pw) weights routines.
3. REST! sleep well and allow you're body to recover from workouuts therby holding onto muscle and due to low cals losing fat.
Anthony reccomends as little as 6-10 sets per workout, 2-3timnes per week, but thats using a slow cadence. If which it looks like you do, prefer to use more sets and a faster cadence, then thats fine but ensure the cadence is not too fast, so you are not jerking th weight up or using momentum. So aim to do each rep in about 5secs+. Then work to failure and really push for extra reps, do not stop when you're mind wants you too, push throuhgh that and aim for one more rep each workout. BUT IN GOOD FORM!
If you like the idea of an upper/lower split thats fine but like you've realsiwed 4xpw would be better. So lower-mon/thurs, upper-tues/fri for eg. If yopu are trying to lose weight you dont need to be doing so many sets per workout as you'rew aim is not to obliterate you're muscles like you may want to to gain weight, but to work them enough so they know they are needed and will stay around. So you may want to cut down the number of sets .
I believe flying fox is doing an upper/lower split made for her by Anthony; so that will give you an idea of volume. Generally people nbulking aim for 20sets per workout on say a 3xpw basis, whereas for weight loss something like 15sets maybe better, and that son a 3xpw basis. So at 4xpw around 10-15sets may be better.
For example....
Lower body day....
Squatsx3
Leg Curlx2
Leg Extensionx2
Leg Press (or SLDL)x3
Calf raisex2
Upper body day...
Bench Pressx3 alternated with Dipx3
Rowx3 alternated with chinup x3
Shoulder Pressx3
Curlx2 alternated withTricep Extnesionx2
Ab Crunchx2
Theres an example about a lower volume routinhe, but whatever workout you follow, try to slow you're reps down to make them more effective so aim to lift in 3secs and lower in 3secs then give it you're all; when the weight stops moving, push carry on pushing for 10+ secs to try and get another the last rep
Cheers Richy, loads of good stuff there I can take away with me.
I did go through a bulking phase last year for about 6 months. Well I went to the gym did loads of weight sessions and just ate what I wanted when I wanted. I did put on quite a bit of muscle in that I stayed the same weight but noticed my waist got thinner etc. With no set plan I got bored and eventually stopped going to the gym.
The inevitable happened and I lost muscle mass and gained a large amount of fat.
I am controlling my calorie intake very well but am trying to stimulate muscle memory too. Pehaps I am hoping for too much and I need to get my head round the less is more approach. Still seems pretty backwards to me lol
