How does this sound to get Super fit.
- Thread starter jordan282
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Soldato
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if you eat enough I think you'd get very fit following that
Training intensely 7 days a week isn't going to be beneficial in the long run, overtraining is almost as bad as not training at all, you need to condense it down so that you're getting a couple of rest days a week. As your proposed training program stands, your muscles won't have enough time to recover and build.
Remember the body only regenerates, builds new muscle cells and gains strength when you are at rest. Training is catabolic, rest and eating are anabolic so are equally if not more important than the actual training.
Diet needs to be spot on so concentrate on Proteins from animal sources, eggs, fish. Good fats are also important, don't be drawn into the fear of saturated fats as they are very beneficial to us as long as they are from clean, natural non-processed sources, sat fats are pre-cusors to hormone production in the body so good amounts of animal fats and butter in the diet will optimise testosterone and growth hormone levels which is especially useful to athletes/bodybuilders.
If you cut all processed carbs and sugars from the diet and concentrate on proteins and good fats from animal and marine sources, vegetables from low sugar fibrous varieties you'll be on the right track.
You'll probably need to experiment with complex carbs from wholegrains and starches but don't go overboard as the trick to ultimate leaness is to keep insulin levels as low as possible through lowish sugar/carb diet. In short just try to shun all processed foods and stick to natural whole foods that concentrate primarily on proteins and good fats as these are the nutrients responsible for human cellular health/recovery/regeneration. For energy complex carbs from fibrous vegetables and some unprocessed wholegrains and starches, eat fats with your carbs as they will help to slow the absorption which will in turn eliminate blood sugar spikes and minimize insulin release.
Get plenty of sleep and stay hydrated.
Remember the body only regenerates, builds new muscle cells and gains strength when you are at rest. Training is catabolic, rest and eating are anabolic so are equally if not more important than the actual training.
Diet needs to be spot on so concentrate on Proteins from animal sources, eggs, fish. Good fats are also important, don't be drawn into the fear of saturated fats as they are very beneficial to us as long as they are from clean, natural non-processed sources, sat fats are pre-cusors to hormone production in the body so good amounts of animal fats and butter in the diet will optimise testosterone and growth hormone levels which is especially useful to athletes/bodybuilders.
If you cut all processed carbs and sugars from the diet and concentrate on proteins and good fats from animal and marine sources, vegetables from low sugar fibrous varieties you'll be on the right track.
You'll probably need to experiment with complex carbs from wholegrains and starches but don't go overboard as the trick to ultimate leaness is to keep insulin levels as low as possible through lowish sugar/carb diet. In short just try to shun all processed foods and stick to natural whole foods that concentrate primarily on proteins and good fats as these are the nutrients responsible for human cellular health/recovery/regeneration. For energy complex carbs from fibrous vegetables and some unprocessed wholegrains and starches, eat fats with your carbs as they will help to slow the absorption which will in turn eliminate blood sugar spikes and minimize insulin release.
Get plenty of sleep and stay hydrated.
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While over training is a problem, people often underestimate what is required to be in this state.
I know someone who competes in strongman who trains 10 times a week. Elite athletes also train multiple times a day. Tom Martin (deadlift world record holder) maxes out a lift every day.
Generally speaking, if you train different systems consecutively them you'll be ok. This means doing weights, followed by HIIT cardio, followed by plyometrics, followed by steady state cardio, etc. That's four days of consecutive training that won't lead to over training.
I know someone who competes in strongman who trains 10 times a week. Elite athletes also train multiple times a day. Tom Martin (deadlift world record holder) maxes out a lift every day.
Generally speaking, if you train different systems consecutively them you'll be ok. This means doing weights, followed by HIIT cardio, followed by plyometrics, followed by steady state cardio, etc. That's four days of consecutive training that won't lead to over training.
I train every day without rest, and I'm not elite athlete. It just requires a sensible training program, cross training being the key.
True story. It's amazing how many people think they're leaving the gym trained to failure, when they're barely even warmed up.
Soldato
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Plus sleep is an important part of muscle growth, as most of your muscle repair goes on during a good nights sleep. 8 hours of sleep, is a rest period. Thats 56 hours a week!
Personally my work out is a 3 day split, Monday, Wednesday, Friday. but I run 2-3 miles on the other days, excluding Sunday. So technically I'm not resting on my cardio days. but I'm also not working my muscles to the same extreme I do on my weight days, I don't consider my running to be detrimental to my muscle growth, Infact, I'm extremely proud of how far I've come.
I'm seeing results by both losing fat and getting some mass(slowly), I'm actually seeing more results as my fat strips away. As muscle growth is always a slow process. 6 months I've been at it seriously, and I wouldnt do anything different to what i do. Only down side to the whole process, is I'm getting very bored of Tuna fish lol
. Yes you're right - a good nights sleep is key to any training plan.
101 - 11 + 5 does not equal 90.
Rethink your maths
ye i know shocking. I basically want to lose 14% body fat and gain 7% more muscle to mass. I would be happy. So aiming for 10% body fat loss what ever muscle i gain is just ++++
Eat something else then, there are literally dozens of other fish and meat varieties that offer as good and better nutrition than tuna, absolutely no need to get bored of any of them. Salmon is imo a better fish choice as it offers a high quality fat source as well as protein, if you are training hard the fat content is crucial. Tuna is virtually fat free and tbh is bland tasting at best.
This is my new routine. I found the old one a bitch too much.
Monday: Gym Session - Chest, Shoulders and Triceps
Tuesday: Gym Session - Legs
Wednesday: Blood,Sweat and Tyres (extremely difficult circuit training)
Thursday: Circuit Training
Friday: Gym Session - Back and Biceps
Saturday: Rest
Sunday: Bike Ride or Run
Monday: Gym Session - Chest, Shoulders and Triceps
Tuesday: Gym Session - Legs
Wednesday: Blood,Sweat and Tyres (extremely difficult circuit training)
Thursday: Circuit Training
Friday: Gym Session - Back and Biceps
Saturday: Rest
Sunday: Bike Ride or Run