BFFM questions...
- Thread starter Cbelle
- Start date
mnglamourgirl
Cathlete
I've always been puzzled about this, too because my goal right now is fat loss. I have his e-book and according to chapter 16 this is what he recommends:
1) 30-60 minutes of continuous activity (for gaining muscle, it's only 20-30 minutes)
2) 5-7 days a week of cardio (3-4 days of 20-30 minutes to maintain)
3) Moderate to high intensity (60% - 80% of your maximum heartrate)
4) Fasted cardio - working out on an empty stomach, preferably first thing in the a.m.
5) And variation is key - don't do the same cardio activities over and over.
He also suggests only doing as much (or as little) as necessary to achieve results. This decreases the adaptation response from our bodies when it gets so used to doing the same thing over and over again. This way, when you're body "plateaus" you have lots of different ways to change things up: length of time (30 minutes to 40 minutes,) type of activity (running one day, kickboxing another, etc), time of day (morning vs. evening, etc). You get the point.
If you have a good base of muscle to begin with, he says that you're more likely to lose muscle from a poor diet than from overdoing cardio.
I hope that helps - if you're debating about purchasing the book, I refer to it as my bible for nutrition and exercise. You won't regret it!
Terri
1) 30-60 minutes of continuous activity (for gaining muscle, it's only 20-30 minutes)
2) 5-7 days a week of cardio (3-4 days of 20-30 minutes to maintain)
3) Moderate to high intensity (60% - 80% of your maximum heartrate)
4) Fasted cardio - working out on an empty stomach, preferably first thing in the a.m.
5) And variation is key - don't do the same cardio activities over and over.
He also suggests only doing as much (or as little) as necessary to achieve results. This decreases the adaptation response from our bodies when it gets so used to doing the same thing over and over again. This way, when you're body "plateaus" you have lots of different ways to change things up: length of time (30 minutes to 40 minutes,) type of activity (running one day, kickboxing another, etc), time of day (morning vs. evening, etc). You get the point.
If you have a good base of muscle to begin with, he says that you're more likely to lose muscle from a poor diet than from overdoing cardio.
I hope that helps - if you're debating about purchasing the book, I refer to it as my bible for nutrition and exercise. You won't regret it!
Terri
janiejoey
Cathlete
I think it is trial and error, because everyones body is so different.
It's keeping track of everything, and changing and tweaking all the time. It's exciting to see the changes. And you always want to confuse your body anyway. (muscle confusion) (hope it's not brain confusion)LOL:7
I think there is a way to do both. For me doing weight training 3 times a week and another day for yoga, then cardio on the days not scheduled for weight training. I do a cardio on yoga day as well (cardio 4 days a week). Anyway I lost a lot of weight and gained muscle this way. Oh and I make sure I have a protein shake (without fat) right after a workout.
Janie
The idea is to die young as late as possible.
http://www.picturetrail.com/janiejoey
It's keeping track of everything, and changing and tweaking all the time. It's exciting to see the changes. And you always want to confuse your body anyway. (muscle confusion) (hope it's not brain confusion)LOL:7
I think there is a way to do both. For me doing weight training 3 times a week and another day for yoga, then cardio on the days not scheduled for weight training. I do a cardio on yoga day as well (cardio 4 days a week). Anyway I lost a lot of weight and gained muscle this way. Oh and I make sure I have a protein shake (without fat) right after a workout.
Janie
The idea is to die young as late as possible.
http://www.picturetrail.com/janiejoey
You actually have to go into a calorie surplus to gain muscle. Obviously with fat loss, you'll have to have a calorie deficit. Using weights while losing fat is to maintain whatever muscle mass you currently have, not to gain muscle. (I have the BFFM book as well).
So do the weight training for gaining strength.
So do the weight training for gaining strength.
mnglamourgirl
Cathlete
Thanks, Lucinda - what do you think about lifting weights aerbocially - still losing fat while maintaining muscle?
Terri
Terri
Personally, that's why I love circuit training. You get a great cardio work out and the benefits of weights. Try something like Cathe's Bootcamp -- it's terrific. It definitely works me harder than step work outs.
I also train with heavy weights as well to build strength. And I also do separate cardio training like mountain biking, running, elliptical, inline skating, etc.
I basically do it all because I like variety and I think our bodies need a little bit of everything.
I also train with heavy weights as well to build strength. And I also do separate cardio training like mountain biking, running, elliptical, inline skating, etc.
I basically do it all because I like variety and I think our bodies need a little bit of everything.
so i bought the book last night and skimmed over parts of it. I understand how much cardio I need. But if I'm aiming for fat loss initially, and am only doing weights to maintain what I have, it sounds like circuits would be great for that purpose. Agree or disagree? As opposed to doing something like GS or SH or PS series. The new series would be great for this plus some solid cardios
mnglamourgirl
Cathlete
Cbelle & Becky
That's what I've changed my w/o to: high reps/low weights and definitely more circuit type training. I really like LIC, HSC (probably my favorite kick-butt circuit w/o), ME and then the Slim Series from Beach Body.
Terri
That's what I've changed my w/o to: high reps/low weights and definitely more circuit type training. I really like LIC, HSC (probably my favorite kick-butt circuit w/o), ME and then the Slim Series from Beach Body.
Terri