I am in the military and since I arrived at duty station I aquired all of fat that I had before Basic. Now, I am back on track to lose the fat and at the same time, build muscle.
The question that I have is... muscles are SOO sore right now (I have been back to the gym since Monday). I try to work out Triceps and Pecs one day, and then Back and Biceps the next day. Then I read something about giving a rest period of 48-72 hours per muscle group. Does this mean that I should only workout 3 times a week or what? Any suggestions on this would be greatly appreciated.
Rest Periods
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Charlie66Lima
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big gal in Cal
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First, yes, you need to give the muscles a rest of 48-72 hours between workouts if you intend to build muscles. Working the muscles out everyday will discourage muscle growth (something more akin to what women usually want with the lower body).
Second, Running will build lean muscle mass. If you want to build muscle in your lower body, then by all means add weight training there two or three times per week. Don't give up the running, though, it is excellent aerobic exercise.
By the way, thank you for being in the military. Your work is greatly appreciated!
Second, Running will build lean muscle mass. If you want to build muscle in your lower body, then by all means add weight training there two or three times per week. Don't give up the running, though, it is excellent aerobic exercise.
By the way, thank you for being in the military. Your work is greatly appreciated!
Do wts for legs is the best thing for fat loss and muscle building. If you can do Squats at least 1/week on the sat so you have sun off. If you have to run the next day then make it an easy one that you can use for fitness and as a recovery for legs. Also another doing Deadlifts shouldn't be too hard on the legs so running the same day or the day after should be fine. As for rest, i reckon full body workout are the way to go using compounds only (squats, deadlifts, benches, pull ups) for 10 x 3 each with 30 - 45secs rest. 1 - 2 days rest will then be needed depending on recovery factors (sleep, rest, food etc) and your own recovery ability. A good guide to use is not soreness but motivation. If you feel like going again with a little soreness than go. The nutrients will do the muscles good and improve recovery from that session too