> Scott wrote: > I have been doing HIT (High Intensity Training) I've been lifting for a few years and have worked my up to having a half cage, smith machine, pec deck, and hip sled. Through it all I've tried just about every routine that's out there. Great sites to hit are:
bodybuilding.com t-nation.com At those sites you'll read about every type of work out you can imagine and also about all related stuff. The basics are stick to core lifting (see below), eat lots of protein, change your non-core exercises every 4-8 weeks. For me the best thing is to lift to build muscle and do light or little cardio; mostly because I don't want to lift and not gain muscle. So it's a mental motivation thing for me. As people have pointed out cardio kills muscle (if it's not done right) so if you want muscle it's a no-no. And weightlifting is best to lose FAT. Cardio is best to lose MUSCLE and, therefore, weight (cause muscle weighs a lot). People will disagree, but they're wrong :) Get a body fat scale! This will tell you if you're losing fat vs. muscle. If you cut your calories, but don't eat protein and nutrient time, you'll lose muscle. Lose fat, not muscle. If you're like me and dislike cardio but don't mind lifting then I'd build a workout(s) around these 3 core lifts: 1.) Bench Press 2.) Dead lift 3.) Squat If you do only 3 exercises, these are them; everything else is small potatoes and, usually, worthless. These will make you lose FAT if you do nothing else. They are magic. Behold. Personally my go-to body comp workout is: 5 sets, 6-8 reps to failure. Your last set may only be 3 reps. Day 1: Legs ------------------ Squats calf raise hack squat Hamstring Curl Maybe another quad exercise Day 2: Off or a bike ride, jog, arc trainer, heavy bag, etc. No more than 20 min or a 15 min HIIT Day 3: Chest and Triceps -------------------------------------- Bench Incline close grip bench (1-1/4 reps) decline bench pec deck tricep extension Day 4: off or cardio as above. Day 5: Shoulders, deadlift ------------------------------ Military press deadlift lateral raise front raise reverse butterfly (lay face down inclined and pull up with elbows) Day 6: off or cardio Day 7: Back and Biceps --------------------------------- Lat pulldown standing barbell curl Low row Preacher curl bent over row seated dumbbell hammer curls On to nutrition: If you want MUSCLE you MUST EAT LOTS OF PROTEIN. If you want to LOSE FAT, CUT CARBS, especially simple carbs. Here's my body comp diet: Morning shake -------------------- green tea, 1 scoop whey protein, 2 scoops casein protein, 1 scoop fresh ground flax seed. I use that to wash down 1 opti-men, and 2 fish oil pills (flameout). (add some canned pumkin for a real health kick) Lunch ---------- eat out, but try to eat low carb high protein. Dinner / Pre-workout ------------------------------ protein shake, fish oil caps Post-workout -------------------- 1 cup POM juice, 1 scoop Optimum whey Pre-bedtime ----------------- Optimum whey PM Does all this sound insane? Sure. But you get used to it. And it builds muscle. And it burns fat like a blow torch. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~| Introducing the Fusion Authority Quarterly Update. 80 pages of hard-hitting, up-to-date ColdFusion information by your peers, delivered to your door four times a year. http://www.fusionauthority.com/quarterly Archive: http://www.houseoffusion.com/groups/CF-Community/message.cfm/messageid:216928 Subscription: http://www.houseoffusion.com/groups/CF-Community/subscribe.cfm Unsubscribe: http://www.houseoffusion.com/cf_lists/unsubscribe.cfm?user=89.70.5
