Hey all, i've been working out for a few months now and am gererally satisfied with the gains that i've made. Im 5ft 10 and weigh about 98 kilos and am about 24% body fat (i've always been overweight as a child and teenager).
I play basketball and my weight has always been a source of injuries (ankles and knees) coming to a climax when ruptured my ACL 2 years ago. I had a ACL reconstruction about 10 weeks ago so now i am really concentrating on body fast loss.
I've been trying to watch my diet reducing portion sizes and fatty foods. I have also started to do cardio 5 days a week (which i also want some advice about). And have substituted weighted exercises to exercises to using my natural body weight as resistance. Also just keep in mind my body weight, because i find my natural weight a more significant resistance than most people do.
heres my program so far...
[CARDIO - denotes 20 minute session raising heart to at least 130bpm]
[Close Grip Push Ups??? dont really know if thats the right name for these, but i bring my hands close in to my body to emphasise TRIS]
MON: CARDIO, 3x10 Pushups, CARDIO, 3x10 Close Grip Push Ups, CARDIO,3x10 Assisted Dips
TUES: CARDIO, LEGS , CARDIO, LEGS
WED:CARDIO, 3x5 Chin Ups,CARDIO, 3x5 Pullups, CARDIO, 3x10Assisted Lat PullDown
THUR:CARDIO, Shoulders, CARDIO , Abs
FRI:CARDIO, LEGS , CARDIO, LEGS
So thats pretty much my weekly program. Any advice? or things that i should be doin? or should not be doing? am im doin too much cardio? im open to any suggestions or watever....
i'd really like some feed back because i really dont wanna be overloading on the cardio and burn away more muscle than fat.
Thanx in Advance
I must say that we are in the same boat, but from your routine i reckon that u're doing too much cardio. If you're working out 5 days a week try following the following routine.
Basically for my cardio i jog for 30 minutes. First 5 minutes just warm up, on a speed of 5KM/hour,further 2 minutes increase the speed to 10KM/hour, and then 3 minutes on a speed where you're actually running. After the 3 minutes of running slow the speed so you're brisk walking for approximately 2 minutes, and then cool down and walk for 3 minutes, and then repeat the whole thing of jogging, running, birsk walking. This would not only help you slash fat but also keep your heart rate at balance. After 30 minutes of cardio do some crunches and obliques. Follow this program and lemme know how you feel. Cheers
"Pain heals, chicks dig scars, glory lasts forever"
k thanx for that man... i wont be able to try that out yet cuz my knee isnt strong enuf to jog with... but i decided to reduce my cardio... to only 2 20 minute sessions per day
i'll also try doin all my weight/resistance training before my cardio instead of alternating because someone on this forum said its more affective that way...
any other advice from anyone.... anyone....???
Originally Posted by TheAznMix
For cardio use a stationary bike. Never jog, its bad for the knees, spine, and joints. Stationary Bike will raise the heart rate to the same level and its low impact.
*** The same could be said about lifting weights. Everything has a risk to it. Never say never Lucian.Originally Posted by Lucian
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