Justin's 2nd BP RUN
You don't want cardio with weights. Even though it's "light" there is still an eccentric (or lowering) component that will cause muscle damage.
Rather, consider HIIT or High Intensity Interval Training on a stationary bike, rowing machine or sprinting/jogging etc.. Here's an example on the stationary bike:
After a brief warmup..
60 seconds at a moderate pace
SPRINT hard for 10-15 seconds
60 seconds at a moderate pace
SPRINT hard for 10-15 seconds
Rinse, wash and repeat. Begin with just 5-7 minutes of such work and build up to 20-30. No more than 30 and I personally keep it to 20. Doing this in a fasted state is even more beneficial. You'll burn the same # of calories yes BUT a higher percentage of those calories will come from stored bodyfat as glucose will be low from not eating overnight.
Give that a whirl. I think you'll find it most helpful. Plus, you'll get great stares from people right next to you doing traditional low intensity, long duration steady state cardio. These people wind up looking like joggers. You'll wind up built like a powerful, jacked up sprinter.
Big difference.
Rather, consider HIIT or High Intensity Interval Training on a stationary bike, rowing machine or sprinting/jogging etc.. Here's an example on the stationary bike:
After a brief warmup..
60 seconds at a moderate pace
SPRINT hard for 10-15 seconds
60 seconds at a moderate pace
SPRINT hard for 10-15 seconds
Rinse, wash and repeat. Begin with just 5-7 minutes of such work and build up to 20-30. No more than 30 and I personally keep it to 20. Doing this in a fasted state is even more beneficial. You'll burn the same # of calories yes BUT a higher percentage of those calories will come from stored bodyfat as glucose will be low from not eating overnight.
Give that a whirl. I think you'll find it most helpful. Plus, you'll get great stares from people right next to you doing traditional low intensity, long duration steady state cardio. These people wind up looking like joggers. You'll wind up built like a powerful, jacked up sprinter.
Big difference.
i got a feeling I'm hitting 2 reps tomorrow Can't wait!!Hey Rob I have a few questionsss this morning. They just popped in my head!
Justin
For breakfast is it best to have fast absorbing carbs however not fructose? I read somewhere that its best to get insulin levels back up after a long sleep.
Me and my friend were talking about DOMS and he says that he never feels them in his arms however its his easiest muscle to grow and when he trains chest he's sore for days however his chest just wont grow? is this just a coincidence could doms be a sign of overtraining that muscle?? I've never thought of it like that before but me and him noticed similar things so we were wondering
ThanksAnother thing was in the gym a few months ago i over heard a trainer speaking with another and one was talking about fasting once a week for 1 whole day of only water! is this benificial? during the cruise i was thinking about doing it!
Justin
Quote:
For breakfast is it best to have fast absorbing carbs however not fructose? I read somewhere that its best to get insulin levels back up after a long sleep.
A. Yes but if you're talking fructose I'm hoping you mean fruit
If so, best to have as a snack with a protein shake in between meals. Too much fructose on top of other carbs (particularly other simple carbs) = fat. So, best away from meals in the form of fruit + protein.
Quote:
Me and my friend were talking about DOMS and he says that he never feels them in his arms however its his easiest muscle to grow and when he trains chest he's sore for days however his chest just wont grow? is this just a coincidence could doms be a sign of overtraining that muscle?? I've never thought of it like that before but me and him noticed similar things so we were wondering
A. Overload causes muscle growth, nothing more - nothing less. If he wants to be sore suggest switching movements or reversing his strength curve on the movement say... cable pullovers vs. DB. I think you'll find I'm right...
Quote:
Another thing was in the gym a few months ago i over heard a trainer speaking with another and one was talking about fasting once a week for 1 whole day of only water! is this benificial? during the cruise i was thinking about doing it!
A. Intermittent fasting can be used successfully and there is much to be gained. Many ways to go about it so do experiment. Cruise or outside of BP would be the time. Feast definately is NOT the time
Read up on the Warrior Diet. Fabulous tool, especially for endo/mesomorphs!
For breakfast is it best to have fast absorbing carbs however not fructose? I read somewhere that its best to get insulin levels back up after a long sleep.
A. Yes but if you're talking fructose I'm hoping you mean fruit
If so, best to have as a snack with a protein shake in between meals. Too much fructose on top of other carbs (particularly other simple carbs) = fat. So, best away from meals in the form of fruit + protein. Quote:
Me and my friend were talking about DOMS and he says that he never feels them in his arms however its his easiest muscle to grow and when he trains chest he's sore for days however his chest just wont grow? is this just a coincidence could doms be a sign of overtraining that muscle?? I've never thought of it like that before but me and him noticed similar things so we were wondering
A. Overload causes muscle growth, nothing more - nothing less. If he wants to be sore suggest switching movements or reversing his strength curve on the movement say... cable pullovers vs. DB. I think you'll find I'm right...
Quote:
Another thing was in the gym a few months ago i over heard a trainer speaking with another and one was talking about fasting once a week for 1 whole day of only water! is this benificial? during the cruise i was thinking about doing it!
A. Intermittent fasting can be used successfully and there is much to be gained. Many ways to go about it so do experiment. Cruise or outside of BP would be the time. Feast definately is NOT the time
Read up on the Warrior Diet. Fabulous tool, especially for endo/mesomorphs!