Abs / Cardio

[Zappafrk_65]

Tomorrow I'll be starting 3 day work out routine.. question is..

Is it better to just work your abs one day out of the three, and not all three days to let them get some rest?
And since main goal is to drop pounds, should I concentrate more on cardio then alot of weight training ?
I was planning on picking 2 excersises for each muscle group a day with medium weights, and then do cardio each of the 3 days I'm in the gym.. Would this be a good thing to do, or should I only do one day of cardio ?

Hope this makes sense

[swanso5]

your best bet is 3 x full body wts where you'd use 4 - 5 exercises that train the whole body

a set up would be:

squats (legs)
push up (chest)
seated row (back)
static lunge (legs)
ab plank (core)

whip through them 2 - 3 times in a circuit, resting as needed if needed for say 10 reps each on a 1st go and see how you go

this could be done mon/wed/fri and you'd make up another of these so you don;t do the same thing every time in the gym

on tue/sat do 10 - 20mins cardio on different machines each day noting the distance and beating the distance each time youy repeat it

and you'll train harder if you wear a camirillo brillo

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[Zappafrk_65]

Ok, I always did it like this...
Day 1 chest / back .. Day 2 arms / shoulder... Day 3 legs... each day abs/cardio...

But your saying it would be better if I'd take 5 excersise one each as you stated..?

[swanso5]

yep...bodypart split are very much out dated and very inefficient for the regular trainer

[Zappafrk_65]

Ohh, I see.. Well I'm doing it myself with out the trainer, and this method has seemed to work before for me so I'll stick with it for a little while and see what happens.. Before last lay off of going to the gym I dropped 66 lbs doing it this way.. 340 to 273.. So it can work.. and I'm eating much better now then I was...

I do apriciate your advice...
Thanks
Jeff

[Packard]

yep...bodypart split are very much out dated and very inefficient for the regular trainer

As an inefficient and out-dated regular trainer, I don't know that I agree. It "all depends".

You need to do the following to get in shape:

1. Exercise
2. Rest
3. Sleep
4. Proper nutrion

Of the four items #1 is the easiest to regulate. If you get sufficient rest and sleep between workouts you can easily train full body three times a week. I did this until I was in mid-thirties.

I found that I needed more rest when I got older so I went to a 4 day (2 workout) split. This allows greater recovery time between workouts and permitted me to train harder as I got older.

In sixties now I train each body part 1 time a week (3 day splits + 2 days of cardio only).

So if you are in your prime and you get sufficient rest, get sufficient sleep and get good nutrition, then go ahead and train your full body 3 x per week. If you find that you are feeling tired all the time, consider a split routine.

[Zappafrk_65]

Thank you all for the advice..

[swanso5]

zappa - at 340pds, scratching yoyr arse for an hr a day would have taken some wt off too but doesn't mean it's a great method

packard - you listed these:

You need to do the following to get in shape:

1. Exercise
2. Rest
3. Sleep
4. Proper nutrion

how many regular, everyday gym goers have all 4 of these in place...i'd go 20% at very best so thereforethe less training you do and the more efficiently you train when you do train (i.e. full body), the easier it will be for your body to recover and back up for the next session

les - you actually get less rest on a split which is why they are better for 90% of the population

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[Packard]

...les - you actually get less rest on a split which is why they are better for 90% of the population

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

Less rest for your overall body; but more rest for individual muscle groups.

So the split will allow more intense training of individual muscle groups, but will encourage over-training as your total body will be getting less rest.

You've got to listen to your body. It will tell you all you need to know if you really pay attention.

[Zappafrk_65]

zappa - at 340pds, scratching yoyr arse for an hr a day would have taken some wt off too but doesn't mean it's a great method

Yeah, and taking a good dump in the mornings dropped me a pants size too..

Don't think I said it was a great way, or the best way, just was saying that it had worked for me in the past.. I've always been an active person, just never had any good eating habbits since I was young..

Now that I'm getting older I'd like to try and change a few things.. Maybe if you could give me some more ideas this would be very helpfull to me.. But 3 days is what I can get in, 4 maybe but thats pushing it...

I will look into trying it like that too.. Just need to get some more ideas to wich ones will work intire body..
This is the only way I've known how to do it.. friends I used to work out with in the past worked out this way, never had trainers, always on own for the most part...

[Packard]

.. But 3 days is what I can get in, 4 maybe but thats pushing it...

Better reason to try full body - efficiency - 3x45 mins = 2hrs 15 min per week, plus travel time

Or 3 - 4 hours three days a week + 2 hours twice a week of cardio...

[Zappafrk_65]

Or 3 - 4 hours three days a week + 2 hours twice a week of cardio...

What I would end up doing.. Doing the full body sets, then finish with cardio... I've put a reply for help in the workout routines forum.. some ideas for some excersise I could use that would give me the FULL body workout..

[fitoverforty]

Yeah, and taking a good dump in the mornings dropped me a pants size too..

LMAO!!!! That's funny right there now.
You mentioned that you are eating much better than you were. This is a key element in your weight loss. You might consider listing what you eat at each meal, snacks, etc. in the Diet & nutrition forum. There are alot of great folks here that can help you fine tune your diet to go with your workout program. I have learned SO much about food and when to eat what, post workout foods, snacks, etc. Sometimes the hardest thing to change is our old ideas about diet & exercise. For me personally, what I did in 30's, just doesn't work anymore. I have to work harder and really fine tune eating habits. Eat more fresh, or steamed veggies, less processed foods, more lean meats, fish, etc.
So keep doing what you can, making changes and trying different options, 'til you find what works best for you. Best of luck to ya!

[Packard]

Or 3 - 4 hours three days a week + 2 hours twice a week of cardio...

What I would end up doing.. Doing the full body sets, then finish with cardio... I've put a reply for help in the workout routines forum.. some ideas for some excersise I could use that would give me the FULL body workout..

From a heart-health point of view, about 20 minutes of cardio 3 times a week is generally considered sufficient. Greater amounts will burn more calories.

Muscle is much denser than fat. So even if your body weight stays the same and you add muscle you will look a good bit trimmer. So doing lifts that will build muscle mass is a good idea.

Also, the muscles in your face get worked when you train with great resistance. This seems a bit trite but it is important. If you lose weight without ever working the muscles in your face your face will look thin and flacid.

If you train hard the muscles in your jaw and cheeks will grow more promenent and give you a more chisled looking face (and a more handsome one at that), and I recommend it greatly. It is the lifters grimace that does that and that only happens when you are doing maximum, or near-maximum efforts in your lifts.

[oscarmadison]

with the grimmacing and grunting and facial contorting

I been doing, is it any wonder the wiminz are now flirting on me!?

Hansom Chiseled Regards,
Oscar