28-Day Beach Blitz Part 5 of 5: Weight Training and Cardio
Written on 9 May 2007 by Marty GallagherIf you're new here, you may want to subscribe to my RSS feed. Thanks for visiting!
Complimentary Weight Training: Fast & Light
Picking a weight program to compliment a diet is like picking the perfect wine for a gourmet meal. The ideal progressive resistance training approach to compliment our 28-day, all-out diet assault could be summarized as follows: quick pace, slow rep speed, lift infrequently but lift intensely. All our efforts are directed at fat burning and in reality you are not going to build much muscle while operating in continual caloric deficit. The goal is to strip away the muscle-obscuring layer of lard. To that end we limit our weight training to two or three weekly lifting sessions with rest days in between. For beginner and intermediates, we recommend a whole body training session structured as follows:
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28-Day Beach Blitz Part 4: Calories and Getting Started
Written on 7 May 2007 by Marty GallagherEstablish a caloric starting point by multiplying your current body weight times 15. By way of example, a 200-pound individual would be allotted 3,000 calories to commence the process. Take into account the caloric expenditure associated with exercise and eat another small supplement meal to replace and replenish calories burned through lifting and cardio. Rush restorative nutrients to traumatized muscle tissue immediately after the workout. Dousing muscles with high quality protein and a slow-release carbohydrate mixture right after a workout takes advantage of a physiological window of opportunity during which nutrients are absorbed at three times the normal rate. Each successive week for four straight weeks the plan calls for lowering the overall caloric intake and subtly tinkering with the percentage ratios of protein, carbohydrate and fat. By reducing calories and manipulating nutrients we cause body fat to oxidize while simultaneously retaining muscle mass.
GETTING STARTED:
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28 Day Beach Blitz Part 3: Preliminary Preparations
Written on 3 May 2007 by Marty GallagherThe first order of business is to establish a daily meal schedule. We don’t have time for baby talk or seductive murmurs so just read and then implement these seven bedrock principles:
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There’s no such thing as a dumb question!
Written on 13 April 2005 by paperboy THERES NO SUCH THING AS A DUMB QUESTION!
If you are serious about the art & science of physical renovation always ask questions!
Coach,
How often should I change progressive resistance routines? Ive been using my current program for over a year and made great initial gains using this three-day-a-week routine. For the longest time I havent made much progress on any front. Im stuck in the poundage used in the different exercises and though I train consistently I havent added any bodyweight or lost body fat. Could it be my routine? On day one I hit legs, shoulders and abs. Two days later I train chest and arms. (biceps/triceps) I take off a few days then train my back, hamstrings, light chest and arms. I usually go to the gym on Monday/Wednesday/Friday and it takes me about an hour to train. I use three sets of 12 reps. I want to add some additional muscle to my frame, as Im 510 and only weigh 165. Id like to get up to 180 but nothing seems to be working and I feel as if Im stale and burnt out. Any ideas would be appreciated.
John, Miami
The reason you feel stale and burnt out is you are stale and burnt out. One of the most consistent, mistakes novice weight trainers make is staying too long with a routine that once got them results. I never use a routine for longer than six to eight weeks and you shouldnt either. Typically a new weight trainer will start off using a progressive resistance routine and make great initial gains. Factually, when you are totally new to weight training and assuming you train reasonably hard, youll always make great gains. Its not so much that the training routine youve selected is all that fabulous its more attributable to the fact that your body is a virgin to weight training. Having never been systematically subjected to an intense progressive resistance exercise regimen when you begin serious training bang! its as if youve been shot out of a cannon. Frankly, assuming the beginner trains hard a weight-training virgin will make spectacular progress regardless the progressive training routine used.
The trainee mistakenly attributes their amazing progress to the incredible routine and develops a misguided, misplaced, counterproductive sense of allegiance to the magical routine. Thinking that this particular exercise program is sacrosanct, the trainee keeps on plugging away, using the same identical method well past the point of diminishing returns. Program effectiveness has long since been exhausted and progress is a distant memory. The key to avoiding burnout is to systematically rotate training routines. Master progressive resistance trainers have a series of contrasting training routines that they rotate on a regular basis, usually every 4 to 8 weeks. When changing a routine contrast is critical.
There is no point making slight changes to a routine that has exhausted itself. This rearranging of the deck chairs will yield nothing. The trick is to radically change the approach to shock the complacent body out of its stagnation. Sameness begets sameness and in your case I would suggest you consider changing the exercise menu and slash those reps from 12 per set to 6 across the board. This represents a radical departure from the current approach and will jolt you out of your inertia. Stick to three days a week, change exercises, slash reps and you will experience significant progress. Kick those calories up to add muscle mass. I suggest you consume a double serving of MyoPro whey protein immediately after working out.
Marty,
Whats the biggest myth in fitness? Im sure youve heard them all.
Ralph, Texas
This is easythe biggest myth in all of fitness-dom is the widely held belief that working the abdominal region will magically melt fat off the gut. I wish I had a nickel for every time Ive been asked to devise a waist routine that will trim my stomach and give me a six pack. Abdominal exercise builds and strengthens the muscles of the waistline, but spot reduction is a first class myth. If you want to develop a defined and delineated set of abdominal muscles you need to reduce the layer of body fat that lays overtop the stomach muscles.
This occurs as a result of strict diet procedures not as a result of abdominal exercise. In order to display a crisp set of abs you have to gain control over your knife and fork. Unless you reduce the body fat percentile significantly the abs will remain obscured beneath a layer of lard. You can do 1000 sit-ups and 1000 crunches each day seven days a week but if you eat too much food, if you consume more calories than you oxidize, you will never ever develop a ripped waistline. The method used by the pros is to lower food intake to the caloric breakeven point (where calories ingested and calories burned are equal) and use the caloric cost of exercise to create a slight caloric deficit.
Settle in and hold the course for a protracted period of time and over time, say four to six weeks, body fat melts away. The layer of ab obscuring fat will melt as well but not preferentially off the stomach as a result of abdominal exercise. A logical combination of diet and exercise results in a lowered overall body fat percentile. Then and only then will the detail of the gut region be displayed in all of its six-pac splendor.
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