It's OK to workout when you're sore, but give it at least three days to rest between workouts. As for lifting just once per week per muscle (group), that's all I do, except for calves (three times) and abs (five times). Since you're (apparently) very new to bodybuilding, once a week would be perfect for you. As you get more advanced you can prioritize and work problem (or lagging) muscle(s) more than once a week, but you're too new for this to be a problem.KJR55 said:
Not if he's trying to loose 40 pounds!! but that much cardio(6-8 Xweek) on top of lifting sessions might be a little much IMHOcfs3 said:
When I first started bodybuilding pushing the iron was tough enough on sedintary butt, cardio would have been too much and may have worn me out enough to quit. I say, focus on the iron and once he has that down, then add cardio (HIIT or otherwise). One step at a time.crazy_enough said:
Are u doing a BFL type routine?? Slow steady cardio or HIIT?KJR55 said:
we were both in left field..Its a "she" and she's been lifting for a while!!lolcfs3 said:
My logic still stands, if you have a solid diet, you're a better woman than me.KJR55 said:
I'm a man. What's your excuse?crazy_enough said:
I "carry" more testosterone than usual!cfs3 said:I'm a man. What's your excuse?
Hey Crazy Enough, I know you're strong and all, but put that guy down!crazy_enough said:I "carry" more testosterone than usual!
cfs3 said:Hey Crazy Enough, I know you're strong and all, but put that guy down!
ROFL, ure on fire today CF!
What you're looking to do is called 'cutting'. Take a visit over to the Diet & Nutrition forum and they can help you quite a bit. You can find some great info in the sticky at the top of the forum. I'm getting ready to give Twin Peak's Carb Cycling diet a try.KJR55 said:
Ure in the same boat I was in when I decided it was time to loose weight! The funny thing is, after I lost the fat, I was left with less muscle than I expected(prolly burned lots of it!) and had the urge to build lots more!KJR55 said:
The reason is that machines limit your range of motion (ROM) and your muscles adapt to that motion. When you use free weights you muscles must not only move the iron, they must also stabilize the iron. This takes more out of your muscles than a machine would. That's not to say that machines have no value, but I prefer (when I have the chance) to use them for finishing exercises. Personally, I hate the restricted ROM, it feels wrong.KJR55 said:
The general rule of thumb is: the longer you take to lose fat, the more lean mass you retain.crazy_enough said:
ya, I dont blame u one bit and u should def. hit a good cut. Have u tried the BFL approach? Im sounding a bit like a bad advertisement for it, but its really a good place to start...teaches u to eat right and often enough, which will become so important to retain lbm as u slim down. Cardio bouts are short and effective and the lifting is something along the lines of what u are acustomed to...Did I mention...IT WORX!KJR55 said:Ok I'll confess. I'm 5'3", 200 pounds, a size 12. My little body fat scale shows me to be 43% body fat. Sheesh.
All I want to do is get to 20% body fat. (Don't care what I weigh.) Then, if once I'm 20% BF, I feel like I need some more mass, then I'll beef up. But for now, I just want to cut cut cut!
It took me 2 years of bull$#it diets to figure that out!!! I've got it now. My goal is to be at 20% body fat by Christmas.
sort of kind of....technicaly yes(oopsy!) but no...as U train more, Ull add LBM to ur frame, which in turn will burn more fat for you....Muscle weighs more than fat, so Ull sorta even out at some point...KJR55 said:It took me 2 years of bull$#it diets to figure that out!!! I've got it now. My goal is to be at 20% body fat by Christmas.
But another question:
If I'm 200 @ 43% BF, then I'll have to lose 23% of my body fat or 86 pounds? I'm so confused!
