First of all, thanks for all the work you do creating fantastic rotations and educating us about all things fitness. My question is, for someone who needs to lose more than 70 pounds, is more cardio better or should the focus still be on weight training? I've got the handle on my diet and I'm trying to figure out how to set up a effective rotation. I can exercise 5-6 days a week for at least an hour. Any input would be greatly appreciated. Thanks
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Question for Fitnessfreak
- Thread starter bmngordon
- Start date
Fitnessfreak366
Cathlete
How long have you been working out? Are you just starting out?
I think a rotation with at least 4 - 30 minute cardio workouts a week and 2 total body workouts for about 4 weeks would work well for you. Combine the two, weights are the most effective to elevate the metabolism. If you are just starting out, do something like this:
Day 1: 30 min. cardio
Day 2: Total Body (i.e. Power Hour, Muscle Max, MIS, ME)
Day 3: 30 min. cardio
Day 4: Off
Day 5: 30 min. cardio
Day 6: Total Body
Day 7: 30 min. cardio
Do this for 2 weeks and then on the last 2 weeks up the cardio to 45 min.
After this see how your body has responded to it. If you hit your goals, keep it going. Do another two weeks as you did weeks 3 and 4 and then with the last two weeks up your cardio to an hour each.
Again, see how you progressed. It is important to keep a log. Journal your eating, your workouts, your weight once a week and measure yourself after each 4 week rotation.
Eventually, you should add more weight training in the cycle. Again, you need to see how your body responds to different types of training.
I think a rotation with at least 4 - 30 minute cardio workouts a week and 2 total body workouts for about 4 weeks would work well for you. Combine the two, weights are the most effective to elevate the metabolism. If you are just starting out, do something like this:
Day 1: 30 min. cardio
Day 2: Total Body (i.e. Power Hour, Muscle Max, MIS, ME)
Day 3: 30 min. cardio
Day 4: Off
Day 5: 30 min. cardio
Day 6: Total Body
Day 7: 30 min. cardio
Do this for 2 weeks and then on the last 2 weeks up the cardio to 45 min.
After this see how your body has responded to it. If you hit your goals, keep it going. Do another two weeks as you did weeks 3 and 4 and then with the last two weeks up your cardio to an hour each.
Again, see how you progressed. It is important to keep a log. Journal your eating, your workouts, your weight once a week and measure yourself after each 4 week rotation.
Eventually, you should add more weight training in the cycle. Again, you need to see how your body responds to different types of training.
Fitnessfreak, thank you so much for responding so quickly. I know you're really busy. It's really gracious of you to take this time. I consider myself intermediate as far as weight training goes and low intermediate for cardio because of my excess weight. I'll try the rotation you've recommended, the journaling and go from there. Thanks a million and God Bless you!!
Fitnessfreak366
Cathlete
You're welcome! Keep me updated on your progress when you can.