What about cardio?

[vinylgroover]

Spatts,

For someone who is 5'7 and 120 pounds, don't you think 5-7 cardio sessions a week is too much.

She sounds quite lean as she is. That much cardio will only inhibit her ability to gain muscle (that's assuming you are not on AS).

I would say start with 3 sessions of cardio per week (20-30MINS), and concentrate on diet as your primary means of controlling/losing fat which is what you should be doing anyway.

 

[vinylgroover]

Funny, that's what I said too.

Seriously, you have to leave a trick up the sleeve. I start with about 3, then as my body gets used to things and stops reacting, I hit it with more of this or that.

Sorry spatts, my eye only caught the 5-7 days.....my wrong

 

[Nonerz]

Keep in mind this was to accomodate my early training schedule. The pre and post workout meals are the most important of the day. Of course the food choices and ratios can be applied/adjusted to work around any time of day. I would keep the evening training, if you can.

So what ratio are you trying to achieve pre & post workout? Or is it the food choices that you are most concerned about? For example, is it because you need simple sugars to replace depleted energy stores, or something physiological like that?

Not just crunches, but some weighted ab work, like standing crunches on a high pully with a rope attachement. Leg lifts in Roman Chair or cradle with a static hold at the end. Lots of options.

Do you have any options for someone who experiences lower back discomfort (not pain)? What do you recommend...lighter weight, higher reps?

 

[JJFigure]

I just want to touch on the AAS issue again (not to harp on it, or anything). 10 months is nothing; muscle comes with patience. IMO, you shouldn't consider using AAS until you've trained hard for at least 5 years.

AAS will not help you lose fat - losing fat is all about diet, training, and training intensity. Listen to Spatts - she's got her act together, as well as a reasonable cutting plan.

 

[Naxis]

Everyone has a washboard. If you want to see it, you have to remove the layer between the abs and the eyes. That's diet.


That's awesome

 

[SouthernBell]

ctk27, first and most important listen to spatts, get your diet in order. I have been at the weights hard for 11 months now all natural. I have dieted down alittle but not serious and realized that I could see more muscle. Diet is very important. I still havent perfected mine yet so I can't give any reccomendations. But one thing I can say I would not do AAS now , not that I have anything against it I just think you should give your body time to grow naturally. I didn't think I could get Abdominal muscles either but After about my 9th month into training heavy and hard I got my bf% down to about 15% which really isn't that low but after A hard workout I could see them alittle. I could also feel them and still can even though I have a higher bodyfat. So they may be there just covered by bodyfat. Give it some time I know you will appreciate the results. And like spatts says lift heavy and go up in weights a little every week, it makes a big difference.

good luck
lovemymuscle

 

[ctk27]

Thanks for the diet and the workout plan!!! Thats awesome!!

Also..thanks to everyone for all your advice. I'm going to get my diet in order and will start the training plan this week....I know changes won't happen over night....but I 'm dedicated to working towards my goal.....I'll keep you posted on my progress

Again....many thanks.

One more question...how long before you see results?

 

[PowerPrincess]

Spatts???

Cardio 5-7 days a week max (start with 3 non-training days) first thing in the morning, empty stomach, OR AFTER WEIGHTS. Moderate intensity, moderate speed, longer duration: walk up hill at 15% grade, 2.5 mph, for 60 min...point being, keep the heart rate between 135-140. I added a second cardio session in the evenings, 20-30 min, and straight protein after that, but only if one session and a clean diet aren't cutting it. At least two of my weekly sessions were HIIT Sprints on an eliptical or track.

Spatts - doing cardio for 60 min at the 15% incline, 2.5mph - will this really burn fat? Or should someone like myself (bottom thick/thick thighs -yikes) do interval training or something else???

Thanks for your help babe!

 

[rez]

Re: Spatts???

Spatts - doing cardio for 60 min at the 15% incline, 2.5mph - will this really burn fat? Or should someone like myself (bottom thick/thick thighs -yikes) do interval training or something else???

Thanks for your help babe!

no reason why you should change b/c of your body shape...weights change body shape, cardio aids in fat loss.

ide recommend adding variety though. cardio every day for 20-30mins on empty stomach or after weights..mix it up walking, interval, skipping, bike etc etc

 

[Nonerz]

bumping this...

I printed out this thread when it first started. I figured it was time to go back to the basics.

spatts--lots of great stuff in here...as always, thanks for your mentorship...99.99% of us appreciate it (the others are just assholes)!