I have been reading over that site, and I have heard mixed reviews about it.
Some of what I read I know is sound advice, but some of it I am uncertain of.
I am not sure if I am allowed to link it (credit to Adrian Bryant, everything copyright him or respective authors), but the basics are something like.
35+% protein/the rest split properly between carbs/fats (I.e. 40/40/20) 6 meals a day (In my case I am trying to eat 200g minimum of protein a day.)
5~ Meals a day. Usual admonishments on diet/etc.
Monday - Morning: Weighted Bench Dips/Power cleans superset 6x5 then
1x10
Evening:"Fat Loss workout" ( 2-4 times for routine
15 weighted jump squats 5-to-15 pound dumbbells -
15 "bodyweight only" jump squats
Abdominal Crawl 100ft
100 Jumping Jacks
20 pushups using a pair of 5-to-15 Dumbells
(Tricep extentions when in 'raised' position, alternating arms)
100 Ski Steps)
Then 10-20 minutes interval workout.
Tuesday - Morning and Evening 20-45 minute high intensity workout
Wednesday - Rest or low intensity workout 20-45 minutes.
Thursday - Morning -Supersets handstand pushups + chinups 6x5 then 1x10
Evening - Same as Monday Evening
Friday - Morning - 2 ab exercises 4x8 then 20-45 minute high intensity
Evening - same as morning
Sat + Sun - rest or low intensity workout 20-45 minutes
Currently I am doing m/t/th/fri
supersets 1.weighted bench dips/bent over rows 4x7x50
2.backsquats/upright rows 4x7x50
3.Barbell curls/Seated (or lying) tricep extension 3x9x50
4.Wrist curls 2x13x50 (Trying to rehab wrists/knees, I know 3 and 4 make me look like an idiot o.O)
5.Weighted Crunch 1x13x10#/Reverse Crunch 2x13
Any constructive feedback is welcome, and if I am allowed to post the link to the workout, let me know and I will edit it in
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03-12-2009, 05:18 AM #1
anyone try the "burn fat +build muscle" workout on nowloss?
R.I.P. Amanda Kennedy, you will be dearly missed.
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03-12-2009, 06:32 AM #2
nowloss? Hadn't heard of that site. I'll have to google it.
As far as the program outlined...it's...I dunno....kind of a train wreck.
Some of the stuff just doesn't make a whole lot of sense. Supersetting Bench Dips and Power Cleans? Where in the hell did that come from? And if this is a fat loss program, it's kinda odd an exercise like handstand pushups would be put in there. And why a complete lack of leg work? (Aside from the conditioning and the little bit that's in the fat loss circuit.) 6 x 5 is also a lot of sets for a weight that heavy, unless the first 3 sets are designated warmups.
The fat loss circuit is Ok...didn't quite understand the triceps extension part. Though, honestly, you'd do just as well with a John Davies styled non-weighted GPP circuits. Start off with jumping jacks and ski steps for 30 secs each, then rest for 30 secs. Repeat 10x. When this gets easy, do 2 rounds (jumping jacks, skiers, jumping jacks, skiers all for 30 secs each) before a rest. Repeat 5-6x. When that gets easy, sub in two more exercises - pushups, squats, burpees, so that you're working for 2 mins straight with 4 different exercises x 30 secs each. When that gets easy, eliminate the rest periods. Now you're doing 10-15 mins of constant work.
As written, there are 6 high-intensity conditioning sessions/week. Wow. That's a lot - if you're truly doing your high-intensity conditioning with high intensity. You'll burn your CNS out pretty quick with that. If you're doing just more of medium intensity, then you're kind of defeating the purpose anyway. Not to mention the fat loss circuits. And also not to mention the low intensity conditioning.
If everything was done kinda half-assed with medium intensity/weight, it might work Ok simply b/c of the amount of volume. If you're truly going heavy on the weight training, and truly doing high intensity conditioning, you won't last two weeks.
Just my two cents.Train Hard, Rest Hard, Play Hard-
Wiggy
http://www.workingclasscardioworkout.com
http://www.workingclassfitness.com
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03-12-2009, 07:11 AM #3
The impression the guy gives me personally is that he hasn't figured out that someone needs to already be in shape to do the **** he puts on routines the way he does, but, by the same token, I have been working out for all of a week and a half seriously, and halfass before that, so I don't claim to have any real knowledge.
The fat burning workout seems excessive, and idk why he groups the supersets the way he does. My current workout is based around recommendations from someone on the forum along with some things I wanted to do.R.I.P. Amanda Kennedy, you will be dearly missed.
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03-12-2009, 10:11 PM #4
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03-13-2009, 04:20 AM #5
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