home from school - new training program..

[Supergirl515]

Ok..
I am going home from college next wednesday and have my diet down pat and am really excited about it but i really want to train like an animal over break..
I should have the oppurtunity to train twice a day so how should i do this....
AM cardio? PM weights??
Should i do a full body workout 3 times a week lifting wise and extra cardio on the other days or split my body and lift everyday?
Normally i lift 3 times a week and do cardio on the other days and swimming... but i am getting so bored and i want to start running hardcore again.... i am so excited about workin my ass off and makin it hurt hahaha... i must be crazy...but its good...i love it......
ok so any tips on how i should switch up my training schedual?!? thanx

 

[MrMuscle]

first tell us about your goals..where do you want this to take you. you mention "hardcore running" and as a former track & field jock i know what you are talking about. but if you intend to do long distance running then i would back down on the weights..but if you want to add strenght and muscle, i would train more weights.

so tell us, what is you goal.

 

[Supergirl515]

My Goals

OK...
I want to be super ripped and so ive got my diet down pat. I want to get my mileage back up.... like distace running.... ive been slackin here at school so i need to get my running back....basically i dont know if i could run over 2.5 miles right now and i am pissed....
lemme know what u think....

 

[MrMuscle]

hmm..ok. so are you packing muscle as of now? cuz getting ripped isnt just something everybody can do. you gotta have some muscle underneat..or else you will just look skinny.

a three day split sounds good. doing a all body ciruit would aid you in that ripped look..BUT adding some muscle and getting ripped would be even better..so why dont you try this split out

Day1: chest, biceps and triceps

Day 2: quads. hamstrings and calves

Day 3: back and deltoids

that way..do 3 weight days a week..on non-consecuentive(sp?) days..and run your little ass off the other days...

and yes..am running and pm lifting would be good..remember to do some running before breakfast for speeding up the fat loss

 

[bignate73]

Re: My Goals

OK...
I want to be super ripped and so ive got my diet down pat.

try full body circuit training
just bounce from bodypart to bodypart, 1 set. no rest in between until you finish one round of full body. rest 30 seconds...and repeat 1 or 2 more times. you basically want to keep your heart rate going to burn cals.
use a 2/2/0 or 4/2/0 rep tempo to make sure you arent turning this into a jane fonda workout, (high speed pump reps).

you'll burn plenty of calories.

 

[Stryc-9]

Some days you might also want to hit the weights and then follow up immediately with 20-30 mins. of cardio (the theory is that your glycogen stores will be low from the weights - allowing you to really smoke away that adipose tissue with the cardio)

....I have found over the years that doing this on occasion really helped me to lean out - but like someone said above - you have to have that solid muscle base first - or you'll never have that "diced and shredded" look....

 

[Blood&Iron]

As I recall from your posts in the diet discussion board, you stated you were previously anorexic/bulimic and have recently switched to binging/compulsive overeating. Obviously, you are prone to overdoing things. So rather than try to get "super ripped" over winter break try to set reasonable goals that can be achieved while maintaining your health. If your break is 2-3 weeks, aim for a loss of no more than about 6 lbs--otherwise you will lose too much lean muscle which will wreak havoc with your metabolism. Rather than starting a routine which you will be unable to continue once you return to school, pick something that you can keep doing throughout the remaining school year. The most important aspect for weight loss is diet. If that's solid you don't need to be doing excessive amounts of cardio or training twice a day. Strength train 3-4 days a week for no more than an hour and do maybe 3-4 30 min cardio sessions. More is not necessarily better. I myself tend to overdo things. I've lifted twice a day, tried to lose and gain huge amounts of weight in short periods of time. Almost always this has been counterproductive and has set back my progress rather than helping it along. It's a cliche, but slow and steady does indeed win the race. Good luck.