12-Week Workout Program... Who would like to join me??

lknjohnson
lknjohnson Posts: 351 Member
in Health and Weight Loss
I know its kind of late notice. I am starting this program today.

http://www.bodybuilding.com/fun/womans_lean_sexy_bible.htm

If Anyone is interested in doing it with me let me know and add me as a friend! If you can't started the workout today then you can start tomorrow I am not really following the recommended calories though. But you can. Even if you don't do the program Its a good article to read.

This is the workout for Today!


Weeks 1-4 ///

During weeks 1-4, you will be lifting in the 8-12 rep range. What this means is that you want to complete at least 8 reps but no more than 12 reps for each set.

If you cannot complete 8 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 12 reps, then the weight is too light and you should increase the load. Rest periods are 1 minute.


Monday: Upper Body

Bench Press
3 sets of 8-12 reps

Bent Over Barbell Row
3 sets of 8-12 reps

Dumbbell Shoulder Press
3 sets of 8-12 reps

Skull Crushers
3 sets of 8-12 reps

Stubborn Fat Cardio Protocol

We learned that NE/E activate the receptors that stimulate lipolysis (fat breakdown). Research shows that NE/E secretion increases with exercise intensity. In addition, as cardio duration increases fat utilization increases while carbohydrate utilization decreases.

So we need to perform high-intensity cardio for a long duration of time to maximize fat burning. The only problem is one cannot maintain high-intensity cardio for a long duration. So how can we overcome this while maximizing fat loss? By doing the following: 10-15 minutes HIIT followed by 15-30 minutes of Low-Intensity Cardio.

High Intensity Interval Training or HIIT is training where you alternate between intervals of high-intensity and low-intensity exercise. An example would be sprinting all-out for 100 meters then walking for 100 meters then repeating.

One cannot sprint at full intensity for a prolonged time because sprinting and any other form of high-intensity cardio utilizes the anaerobic energy systems, specifically the Phosphocreatine system, which power short-term activity.

After going all out, one must rest and give the Phosphocreatine system time to "recharge". Additionally after sprinting all-out a couple times you are going to start feeling fatigued. After 10 sprints you are pretty much worn out.

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