I recently started eating healthier and exercising. The problem is I really don’t want to overtrain. My schedule is as follows: Monday, Wednesday, and Friday I go to the gym and do 30 minutes of high intensity cardio followed by a 45 minute full body strength training routine. Tuesday, Thursday, and Saturday I go to the gym and do about 1 hour of high intensity cardio. I also jump rope for 5 minutes every morning when I wake up. On Sundays, I rest and do not exercise at all. I would also like to start incorporating sprinting twice a week. Basically, my questions are:
It’s very important to avoid doing that much cardio before your weight lifting workout. You really only want to do 5-10 minutes of light cardio before lifting weights in order to warm up your muscles and break a small sweat. If you do too much cardio before your weight workout, you will deplete your glycogen levels (carbs) even before touching a weight, so your workouts will suffer from the loss of energy which you would have had if you did your weight training first and then waited to do your cardio at the end. Always opt to do your cardio workout after your weight training routine in order to maximize the burning of carbs for energy during your intense lifting period. This way, you will have burned most of the carbs and once you start your cardio workout, you will be able to tap directly into your fat stores and maximize the burning of adipose tissue.
The answers to your other questions are below:
By using the elements I have explained above, you will be well on your way to burning excess body fat and building lean muscle tissue. It looks like you have the desire and energy to really make big changes to your physique. You just need to rearrange a few things and change the timing of certain aspects of your plan to maximize the effects you are looking for.
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