Choosing the Right Training Program
One of your key fitness goals should be to establish a consistent training regimen in order to maximize your outcomes. You’ll become more efficient once you’ve established a regimen that works for you, and tweaking your routine as you progress shouldn’t be too difficult.
The best part about having a program is that it’s there for you when you need it. Once your training schedule is set, you can easily change your schedule whenever you want.
One of the most important components of a training schedule is when you train. It doesn’t have to be a hard and fast rule that you train first thing in the morning, but it should be as consistent as possible. One of the reasons is that it’s easier to stay on schedule when you’re following a schedule, and this will save you a lot of time.
You don’t have to follow a strict schedule all the time, but you should try to stay on it for at least three days a week.
When you’re trying to stay on schedule, you should plan your workouts around each other. This will make your schedule a lot more flexible, and it will also allow you to workout with as much intensity as you need.
One of the best ways to manage your schedule is by switching up your routine on a regular basis. For example, you can try alternating cardio days. Doing cardio one day, and weight training the next. This will allow you to workout hard on one day and still have a restful day to relax and recover on the next.
Don’t be afraid to mix up your routine a bit. If you’re using weights, then add some resistance training. Doing cardio one day, and then weight training the next. Just be creative and don’t worry too much about what to do if you’re doing body weight exercises only. You can switch it up all you want, but if you’re doing weight training and cardio together, you’ll still burn a lot more fat if you do those together.
You should also be aware of the fact that you’re more likely to burn fat if you train on alternate days, rather than only one day. This is because training on alternate days will allow you to train harder, and still have a day of rest. Also, because the resistance training workouts will be done first, you won’t be able to get in your easy cardio workout until later in the week. This means that you’ll be able to burn the most fat in the 3 days following your resistance workout.
Don’t be afraid to train 2 days per week. If you want to burn the most fat and get in that lean mass building phase, then training 2 days per week is a good strategy for you. Again, if you’re following a strict pure fat loss program, then you should only be doing this.
Cardio = weight training
1 day of cardio, 1 day of weight training.
If you’re doing a pure fat loss program, then you shouldn’t be doing cardio, only weight training. If you’re following a more “finishing” style of program, then you should be doing more cardio, and less weight training.
The “finishing” style of program, this is fine if you’re just planning on training hard and finishing with a cardio workout. However, if you want to burn as much fat as possible, then you should be doing a mix of both cardio and weight training. And if you’re doing a more finishing style of program, then you should be doing more weight training, and less cardio.
I will take some time to discuss some issues regarding cardio and how much you can do to maximize fat loss.
First, lets look at the basics. We know you can do cardio, we know the minimum you can do is 30 minutes 3 times per week, and we know there is no maximum you can do for cardio. So lets look at some of the issues around the topic.
Why do we care?
The main reason we care about this topic is to maximize fat loss, and so far the best way to burn fat is to do shorter high intensity workouts. The problem is that when you do such a workout you burn large amounts of carbs (glycogen) and not nearly as much fat.
If you have lots of glycogen available and large amounts of fat, you can store fat for times when your body is leaner. If your body is fatier during times when you are leaner, you can store glycogen for times when you are less fat.
What’s wrong with that?
That’s bad fat burning logic. Remember the fat burning phase is only about burning the largest amount of fat possible at the lowest possible rate. If you store large amounts of glycogen during times when you are leaner and burn even more fat, your body will become leaner as well. Therefore your body will end up burning off fat at a higher rate even though you are doing cardio. So you have to balance these two forces.
Now lets look at the topic of the day. If you do such a high intensity workout you may end up with damaged glycogen stores. This can occur because of both genetic and diet related factors. This damages your glycogen and also makes your muscle and liver become more efficient at breaking down glycogen. The result is your glycogen will be depleted quicker than you can use it. Now you see why the ratio of carbs to fat in your diet is very important. Without enough proteins and complex carbohydrates in your diet, you may end up becoming insulin resistant. Which will cause your body to become less efficient at burning fat. Since the balance of carbs to protein to fats is not right, your body may become more insulin sensitive. This means your fat burning capability will decrease and your fat storage capability will increase.
These problems can be fixed by eating enough proteins, complex carbohydrates and fats. Eating these foods will help restore the amount of glycogen in your body. Which means you will burn fat at a faster rate and not nearly as quickly as before. So your body will become leaner while you become fitter. But more importantly, you will be able to recover faster from your high intensity workout. Also the balance of protein to fat is correct for optimal fat burning.
I hope you have enjoyed reading this. Hopefully it has made you look more closely at high intensity workouts and at the benefits of doing them