I have been doing a lot of reading lately to
answer several questions I have regarding the various training and nutrition
theories out there. I thought I would list the questions I have had and the
conclusions I have reached, so that maybe some of you might find a tidbit that
will be helpful for you. Keep in mind
that all conclusions are based on the needs of a very overweight, nearly
forty-year-old woman who wants to become very fit and healthy without being
miserable along the way. I am not an athlete, a runner, or a bodybuilder,
but I do want to lose a lot of fat and build muscle to create a strong feminine
shape.
I started to outline the reasoning and
research behind each conclusion I have drawn, but it got to be too long and
complicated. If you would like to learn more or see the information for
yourself, I encourage you to do your own
research online and draw your own conclusions. Also, I am happy to visit
with any of you at any time about what I have learned. So, here it goes:
How
much cardio should I do and what type?
--Keep cardio sessions under 60 minutes on
days with no strength training.
--Keep cardio sessions under 30 minutes on
strength training days.
--Cardio can be done up to 6 days per week,
taking at least 1 day completely off of all exercise.
--When possible, stay with one form of
exercise (bike, elliptical, etc.) throughout each session.
--The jury is still out over whether steady
state or interval training is better for burning fat. Interval training burns
more fat per minute, and may create more of an after-burn effect, but the
workout duration and frequency is limited by intensity and there is an
increased risk for overtraining and injury.
How
much strength training should I do and what type?
--Strength training should be done 3-5 times
per week.
--The body should be divided into 2-3 muscle
groups.
--No muscle group should be trained 2 days in
a row.
--Each muscle group should be trained 1-2
times per week.
--Each workout should consist of 5-7 exercises
involving large muscle groups.
--The most effective strength training for
fat burn is 3 sets of 12-15 reps, performed in supersets.
How
should I schedule my cardio and strength workouts?
--As far as “time of day” is concerned, the
best workout schedule is the one that works for you. Everyone is different. A “morning person” should work out in the
morning, an “evening person” should work out in the evening, and the person who
has one hour open at 3pm should work out at 3pm. A workout should be done when you have the
time and energy.
--The ideal schedule for both fat loss and
strength gain is to do the cardio and strength workouts on opposite days, but
there aren’t enough days in the week to do it this way and still get in the
optimal amount of training. One solution is to extend the workout week. A workout week can be longer than a calendar
week; it could be nine days…four strength staggered with four cardio and ending
with one rest day, for example.
--The second most ideal schedule is to split
the workouts within the same day; do cardio in the morning and strength in the
evening.
It is okay to do both cardio and strength in
the same workout session. The ideal
schedule in this case depends on goals. If the primary goal is to lose weight, do cardio first. If the primary goal is to build muscle, do
strength first.
--Some advocate that the ideal workout is
HIIT (High Intensity Interval Training), where strength exercises targeting
large muscle groups are intermixed with short bursts of high intensity cardio
sessions. Others argue that, while this
indeed an incredible workout, it not sustainable over the long-term. It cannot be done more than 2-3 times per
week without fatigue and/or injury as a result of overtraining. This is true of even the most conditioned
athletes. It is, though, a good
short-term option to improve conditioning and drop quick pounds.
What
is the most ideal eating schedule?
--The ideal schedule includes three meals
each day, as well as 2-3 snacks. Eating this
frequently requires portion control for weight loss.
--The best diet is a well-rounded healthy
one, including lean meats, fruits, vegetables, whole grains, and lots of
water. Restricting carbs will reduce
energy needed to fuel workouts and cause increased risk for fatigue and injury.
--A snack should always be eaten 20-30
minutes before a workout to maximize strength and energy and preserve muscle,
providing a more effective workout.
So, there you have it. These are the guidelines I will be following
for my health and fitness. The most important thing I learned in my
reading is that every person is different, and the best diet and exercise
program is the one that works for you!
