Heya guys. Atm i am lifting weights 3 times a week,and doing cardio everymorning 40 minutes, low intensity, pulse is around 120-150 max, usually 120-140. Aftermoon, i usually do training, but atm i injured my shoulder - and i do only back training, right now. Sometimes i do some chest training, with light weights, ofcourse i do abs, but i don't legs, cause i will overtrain them. My cardio is stationary bike. What do you think of this.
Morning - 45 minutes cardio - 5 minutes warump,35 minutes of cardio, 5 minutes cooldown.
Aftermoon - 45 minutes cardio HIIT - 10 minutes warmup,30 minutes of hiit, 5 minutes cooldown.
Soon i will be returning to the weights, im feeling the shoulder strong. My nutrition is okay, im something like ketosis, 50-60 grams of good carbs a day, 40 % fat 40 % protein.I went from 29 % to 22-3 % in 3 months, starting oxyelite pro, when i down my fat percentage do 18 %. My goal is 12-13 %.
WHEN I RETURN TO NORMAL LIFTING... let's say middle august my training will stay the same,except aftermoon i will do weight lifting.
My trianing routine is:
3rest, but here i will add hiit cardio, abs
day 4 shoulders,traps,arms
day 5rest, but here i will add hiit cardio
day 6 back,traps,posterior
day 7 hiit cardio, abs
I know i have retarded english, and didn't make the sentences right, i know you will have a tons of questions. At the moment im using only whey protein after training.
Thread: 2 cardio sessions per day
07-22-2011, 08:35 AM #1
2 cardio sessions per day
07-22-2011, 08:53 AM #2
Two cardio sessions per day isn't ideal. But when you are dealing with an injury, sometimes your workouts can't be ideal. Personally, I'd drop the steady state cardio and really hit the HIIT hard. As for 45 min HIIT? That sounds off. HIIT is supposed to be around 20 minutes. Maybe its not as High Intensity as you think.
As for your routine, there are a lot of good routines in the workout programs section. You really don't need to create your own, there are proven ones there.
07-22-2011, 08:56 AM #3
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Assuming your morning workout that you call low intensity, is truly low intensity, then there is zero problem with it.
The most successful i was on a cut, was when i was doing 60 minutes of 4.0mph walking in the morning everyday, then three days a week throw in HIIT in the late afternoon. (obviously, all on top of my lifting schedule)
People put too much emphasis in my opinion on overtraining. Yes, there is a line, but long as you are taking one full day off a week, you are fine.Most Recent Progress Photo thread:
brb putting down the fork til 10%
07-22-2011, 09:17 AM #4
1-10 min warmup
I have energy, to do it, aswell breath lol. I do stationary bike and i see my pulse every 3-5 minutes.. its never below 160, and never higher than 190,very very rare goes over 190. I am losing kinda fat right now. My diet is around -700 calorie deficit + 900 calorie spent on stationary bike for both cardios.
07-22-2011, 09:27 AM #5
07-22-2011, 01:23 PM #6
07-22-2011, 01:28 PM #7
Yes doing cardio 2x a day is fine.
When you get to lower bf% and you want to keep and gain muscle, you can significantly drop the cardio. Cardio is to help with cutting and improve cardiovascular health-- it's not something you do a lot of when bulking because it can create a calorie deficit which is the opposite of what you are going for when bulking.
Keep for now, but as you near 15% consider dropping a bit of it.
07-23-2011, 01:36 AM #8
07-23-2011, 03:35 AM #9
07-23-2011, 04:04 AM #10
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