need help choosing a program.. also cardio help

[health-freak]

hey i finished the nrtl book and im having trouble setting up my program, there are 4 guidelines on setting up the programs and im having trouble finding which one suits me , im 20 years old and been training for 2 years , i was thinking i come closes to the 35 year old secereno. anythoughts



and man oh man , im lost with cardio BIG TIME! , i must of over read it, i know they didn't recomend much but what am i suppose to do with this , can someone give me apage number on this , are there any articles written by alwyn or lou on this subject....help???

[JoshDunn]

What are your goals? I'm 20 and been training for 3 years and wanted to lose some fat so I went with lifter #4.

Cardio is quite simple really. The best cardio is known as HIIT or afterburn but are simply intervals. Lets use treadmill as the example. After a 5min warm up, crank up the speed and run for 60 seconds then slow down to a fast walk for 2 minutes then crank it up for another run. 1 sprint and 1 recovery is 1 interval. Perform 3 intervals, then 5 minute warm down. Over time introduce more intervals.

Intervals can be performed after weight training or on "off" days. Don't do intervals before weights.

Traditional cardio is crap and you only burn fat while exercising. With intervals you burn fat while exercising as well as up to 24hours after the workout. Which is the best bang for your buck by far.

Josh

[health-freak]

my goals are to be big and ripped with lots of power , as far as cardio how many times a week is a good amount

[JoshDunn]

3 is the recommended amount. When doing the hypertrophy programs no cardio is prescribed.

Make sure you have a day a week with no training to recover.

[yovwmon]

What do you weigh? The answer this question starts with your diet, not your program.

Originally Posted by health-freak

my goals are to be big and ripped with lots of power , as far as cardio how many times a week is a good amount