Ready set go!

DavidMG723
DavidMG723 Posts: 12 Member
edited November 15 in Getting Started
So day 2 of my transformation.

I've adapted the RPT to fit my work/life balance.

I've decided to add cardio for 15mins on my off days. As I think if I can't do 15mins all out then I'm not going to get where I need to when I want to get there.

So currently my training looks like this

Monday- upper body
Tues- 15min run
Weds- lower body
Thurs-football (60mins)
Friday- upper body
Saturday and Sunday -off *cardio if I feel upto it

I am also trying intermittent fasting.
I wake up at 6:20am
Don't eat until 12:30pm

Replies

  • rks581
    rks581 Posts: 99 Member
    That seems like a good program for beginners. You've got 3 strength workouts per week which will allow you time to recover and cardio and sports mixed in on the other days. Your upper body workouts should concentrate on different parts (say arms and chest one day then abs and back on the other day) or do a variety of exercises each time. You need to make sure you're working out all your muscles and giving them all time to rest.

    15 minutes of cardio will not be enough for weight loss unless you're doing something really intense (but running would count). For fat burning it's better to do longer periods of less intense exercise, at least an hour each time. It's just a consequence of how the body uses different stored energy sources, you don't burn fat until other energy sources like the anaerobic systems in your muscles and your stored carbs are all depleted. Running will mostly burn up the anaerobic systems plus some carbs. Sports are good for weight loss, I do several hours each day on weekends. However, nearly all of your weight loss will actually come from calorie deficit, not exercise, so make sure you use MFP to set up a calorie deficit and log all your food.
  • DavidMG723
    DavidMG723 Posts: 12 Member
    rks581 wrote: »
    That seems like a good program for beginners. You've got 3 strength workouts per week which will allow you time to recover and cardio and sports mixed in on the other days. Your upper body workouts should concentrate on different parts (say arms and chest one day then abs and back on the other day) or do a variety of exercises each time. You need to make sure you're working out all your muscles and giving them all time to rest.

    15 minutes of cardio will not be enough for weight loss unless you're doing something really intense (but running would count). For fat burning it's better to do longer periods of less intense exercise, at least an hour each time. It's just a consequence of how the body uses different stored energy sources, you don't burn fat until other energy sources like the anaerobic systems in your muscles and your stored carbs are all depleted. Running will mostly burn up the anaerobic systems plus some carbs. Sports are good for weight loss, I do several hours each day on weekends. However, nearly all of your weight loss will actually come from calorie deficit, not exercise, so make sure you use MFP to set up a calorie deficit and log all your food.

    Thanks for your input man,

    I see what you are saying 100% but my approach is longevity and I know that doing a 5 day split wth tones of cardio will be counter productive for me right now.
    I've done it before when I've been 100% full on and gave up after a few weeks as much social life suffered.

    My approach now is less is more and assess myself every 7-14 days with how I feel and look.
    I can then add more cardio or split my weights more.

    I have until June so plenty of time to take it slow and see how my body and mind adapts to this style of training.

  • suruda
    suruda Posts: 1,233 Member
    What about on the weekends doing something active with your fiancé? Go for a walk, a hike, or something like that? Start now with healthy habits as a couple and it will set you up for a good future.

    25 years later, my husband and I thing we love to do the most together (that can be mentioned here) is head to the gym in the winter and head out for a hike/walk/bike ride in better weather!
  • DavidMG723
    DavidMG723 Posts: 12 Member
    suruda wrote: »
    What about on the weekends doing something active with your fiancé? Go for a walk, a hike, or something like that? Start now with healthy habits as a couple and it will set you up for a good future.

    25 years later, my husband and I thing we love to do the most together (that can be mentioned here) is head to the gym in the winter and head out for a hike/walk/bike ride in better weather!

    Aww thanks! Great to hear that you are both still happy and active after 25years
  • DavidMG723
    DavidMG723 Posts: 12 Member
    Day 4 football tonight so that's my cardio!
    But it's 2 of my teams. Birthdays today so that means 2 cakes!!
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