The Legend Killer

If you have any questions please post them and I will try to answer them. BTEP and others who are currently working towards certification or has some knowledge about fitness or nutrition please contribute as well. Two heads are better then one and nobody know everything.

Not to sound rude but please don’t give out advice if you have absolutely no clue what you’re talking about. An example would be my friend does this and he gets great results from it so you should do it as well. That’s not only faulty logic but is absolutely foolish to give out advice to someone without looking at the big picture. What works for one individual may not work for another even if you follow the exact same diet and fitness plan that your friend is following. I have years of experience working with hundreds of clients and professional athletes so I know what works and what doesn’t based on my cliental.

sleepyboy2d

Hey, i would like this time to say thanks for helping others out who need fitness advice. Now for my questions, right now im just starting to workout and i wanted to know how many days of cardio should i do per week? Also how long should each sessions last? And finally, how often should one work out there abs per week ? I have more question because im fairly new to working out, but maybe if you have an IM, we could chat on that. Again, thanks in advance =)

The Legend Killer

Excellent question. I will have to get back to you later this morning or later on this afternoon. One of our networks is down and needs my attention.

The Legend Killer

First off I hate the term cardio I like to refer to it as interval training. How often you should do interval training really depends on your goals. Are your goals fat loss? If so then I suggest that you do interval training on a treadmill, elliptical, or exercise bike for 30 min 3 days a week. This includes a 5-min warm-up and a 5-min cool down so essentially your intervals will be for 20 min. Doing interval training 3 days a week along with a full body workout routine on your off days centralized around utilizing all compound movements will help you be successful in burning fat. Exercises such as Squats, Incline Bench Press, Romanian Dead Lifts, Pull-ups, Dips, Lunges, Seated Rows, and Hanging Leg Raise.

I can’t tell you how many times I see someone at the gym doing steady state cardio for 45-60 minutes at the same speed in hopes that they will burn fat. The truth is there is a much better and efficient way of burning fat not to mention steady state cardio does not aid in fat loss. It’s called interval training. Here is an example of what an interval training session would look like.

After a 5-minute warm-up, follow this sample beginner's protocol:

* Start at 15 seconds of intense effort (90% of your maximal pace).

* Follow that with "active rest" (~30% of your maximal pace) for 2 min.

* Perform 3-6 intervals.

* Finish with 5 minutes (or longer) of moderate intensity exercise.

As you become more advanced and accustomed to intervals, progress to:

* Increase your intensity to 95-98% of maximal pace (always hold a little back).

* 30- to 60-second intervals with only 30- to 60-seconds active rest.

* Try to keep your active rest the same length or longer than your work interval.

* Perform 6-12 intervals per session.

* Finish with 5 minutes (or longer) of moderate intensity exercise.

So instead of running on a treadmill for 45 minutes at 6.0mph it would look more like this.

5-min warm-up at 4.0mph
30-sec at 10.0mph
1-min at 4.0mph
Repeat 6-12 times
5-min cool down at 4.0mph

I repeat steady state cardio does absolutely nothing in adding in fat loss. If you enjoy it then do it but if you’re looking for results then switch to interval training.

As far as abs goes you don’t need to do much. When you do the compound movements I mentioned above your abs are already getting a good workout because you have to stabilize your core muscles. If you feel you need to work your abs then here is a solid abs workout.

Do the Abdominal Workout as a circuit, performing one set of an exercise after another with no rest in between, before each total-body workout. Do two or three circuits, performing eight to 12 repetitions of each exercise. Rest 1 to 2 minutes between circuits.

Hanging Leg Raise, Swiss-Ball Oblique Crunch, Cable Crunch, and Bridge.

Milwaukee

LK I currently only jog. Due to snow on the tracks and me having no workout equipment I just jog on the main streets and I've increased my endurance to about 3 miles per jog. How would you incorporate your interval training into my lack of equipment? Like should I have a stop watch and run hard for 30 secs then jog slowly for 1 min following your advice in the above post?

Btw yes my goal is fat loss. I do interval type training when the tracks are clear just from old football knowledge, but now I seem stuck without a track or FB field

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The Legend Killer

You can incorporate interval training in a variety of ways. Take jumping rope for example. All you would have to do is go as hard as you can for 30-seconds then go slow as you can for 1-minute and repeat 6-12 times.

What you suggested works perfectly fine for doing interval training outside whether it’s on a track or on a side walk. Just use a stop watch and plan accordingly. Here is another method you can use when at the track. You can run around has hard as you can for 1 lap and then do a very light jog for 2 laps. You can also run straight ahead as hard as you can up until the point where the track begins to turn then slow down to a light jog around the curve or you can do just the complete opposite you can do a light jog straight ahead up until the track begins to curve then run as hard as you can around the curve. You can also use the stadium stairs by running up the stairs as fast as you can then walk back down. Here is one more example say your running on a side walk you can run as hard as you can for one block then walk the next block or run as hard as you can for half a block then walk the other half.

When you decide to incorporate interval training always remember one rule. Your rest time meaning jogging/walking should be double the time you took to sprint/run. I like to use the following variables. 30-seconds on 1-minute off, 45-seconds on 90-seconds off, 1-minute on 3 minutes off.

LBL1052

i lost about 26 pounds in a week.

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Duality

Thats is impossible. unless you get lipo.

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LBL1052

i dont think the scale lies... i was at 192. then got wicked sick and mixed in with prozac which apparently makes u lose weight anyways. now im at 164.

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Duality

I don't know about that I though you was talkin about losing it from working out and running.

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Milwaukee

Ok thanks. Im excited about this b/c joggin 3-4 times a week gets stale so I'll start tomorrow. I jogged about 3 mi this morning and it was -5 degrees lol. People think thats crazy but i really want to get into "normal guy" size. I've always been this big football player dude and I'm sick of that

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sleepyboy2d

Thanks for advice man, i appreciate it alot. I have a couple more questions for you also.

1. Do you know an workout effective routine that doesn't require weights?

2. Do push-ups workout your abs effectively ?


Again Thanks in advance =)

Akron Boy 32

and what does this have to do with this thread

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BTEP

its not about the scale at all, people have that certain way of thinking cause thats how "weight loss" is advertised, its all about body fat % and how you look, F a scale

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Milwaukee

BTEP or LK......does jogging lightly/walking in the "downtime" part of interval training make a difference as opposed to standing still? Like should I actually keep jogging lightly/walking as opposed to running hard and then standing still?

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Godson

EXACTLY.... People get all caught up in pounds rather than how much of that is bodyfat, and how much of it is muscle that they're losing....

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LBL1052

Quote:
Originally Posted by BTEP View Post
its not about the scale at all, people have that certain way of thinking cause thats how "weight loss" is advertised, its all about body fat % and how you look, F a scale

didnt no how to repost 2 quotes so w/e...

alright, thats really cute, but.
i was more leaning towards is that a bad thing to do. like ****in, i didnt eat for a week straight and when i tried to i just threw it all up. should i try to gain all that **** back or just be like **** it and keep working out...

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The Legend Killer

I can never understand why people still have this misconception that if they jog they will burn fat. I feel like pulling my car over on the side of the road and letting the person know that there is a much better way to burn fat that only takes half the time and isn't as boring not to mention that jogging doesn't aid in fat loss. Notice I said fat loss not weight loss.

The Legend Killer

You can get a really effective workout just by using bands. I use these very religiously. Here is the website that they can be purchased from if you’re interested. They cost $100.00 for the set but they will last you forever and don’t take up any space.

http://www.tobands.com/

Terrell Owens uses these during the football season. You don’t need to lift weights to get in shape. I rarely ever use weights anymore but if I do lift weights I use Power Blocks and lift very lightly.

If using Bands isn’t your thing then you can always do Squats utilizing a Swiss Ball, Push-ups, King Dead Lifts, Pull-ups, Dips, Lunges, Reverse Pull-ups, and Hanging Leg Raise all using just your body weight.

Push-ups work your abs effectively because you are working your Core. Just remember to keep your belly button tucked in as though you are trying to make your belly button reach the back of your spine. Try doing Push-ups on a physio ball then tell me that it doesn’t work your abdominals.

The Legend Killer