The very short of it is that I have struggled a lot recently losing the fat. I lost December mostly due to burnout. January was a total bust thanks to a multitude of crazy injuries.
I am now healthy and ready to get back to it with a vengeance. I am looking for a new resistance training program. The (current) problem I have with most of the stuff out there is that it always assumes time is a premium and you need something efficient and with as little time spent in the gym as possible. While that has been a goal in the past, I am now a stay at home Dad with no job for the next 4-6 months or so. I want to maximize that time.
I could work out 2-4 hours a day if I really wanted to - at least short term. Obviously I realize that too much is bad as well, and I know I need rest, etc...
But I still hear about bodybuilders and such spending hours in the gym, lifting 4-5 times a week. Is that overkill? Are they still getting adequate rest going that strong?
Should I just do a normal routine and add in more cardio? I would say I am in the camp that cardio (at least steady state) is useless. I could do two interval sessions a day (AM and PM), but if I am going that route, will I get enough rest?
Ultimately, I am just wondering if there is a program out there to maximize this limited period of my life where I have unlimited (essentially) time to do this right.
I have done Book of Muscle in the past and considered hitting the beginner routines again as I loved them, and also because I haven't done anything lifting wise in maybe three months.
I am still fat, and I know almost anything I do will produce results. Still, there has to be a better program NOT geared toward those with limited time.
I don't spend more than an hour max working out (including warm up/cool down) no matter how busy I am (or aren't). There is no need short of being a pro (or dedicated amateur) athlete, so I'd rather spend my time elsewhere.
Bodybuilding protocols aren't known for time-efficiency. If bodybuilding results are what you are after, that would work and take more time.
If you can get "X" results in 45 minutes with an efficient workout, why spend 90 minutes for the same result?
You could workout 2X per day, cardio in the AM and weights in the PM I guess. 2 interval sessions per day would be too much if the intervals are as intense as they should be. Try weights for ~60 minutes 4X per week and 2-3 interval workouts per week.
Ive been in the same sitation before and trained 2x per day with a nap in between. I lost fat while eating way above maintenence cals.
I think that training 10+ times is not ony a good idea, but ideal for many. (obviously not training fullbody 10x per week). Also, you have to do it slowly. adding 1 extra session every 3 weeks or whatever you deem reasonable.
Splitting workouts is excellent too because you perform them better with more energy.
IE if your workout was
squats
bench
glute ham raise
overhead press
and you did 2 things per session and seperated the sessions you would probally get better results. Alwyn has talked about splitting up hit fat-loss stuff for better fat loss in the past too.
Its all what your body is ready for though, i train 7-10 hours per week (weights only, not counting the minimal cardio i do) but its taken a few years to work up to that.
I guess I knew the answer. It is a long and very consistent race that is required. After a few months off and some weight gain, it is hard not to want to take it all back off immediately. I just need to get back to what has always worked I guess.
I was hoping for the 4-hours-per-day-to-maximize-loss routine. I know better. Back to the grind I guess...
Thanks for the replies. I am going to look back at some of Alwyn's stuff again.
an internationally comptitive powerlifter (560 squat RAW) who coaches me trains twice a day like you said Frank....eg max effort days hell max effort squat and deadlift lets say tuesday night then come back wednesday morning for accesory work like GHR, ab work etc
Not sure if you have toddlers at home or school-age kids that are gone most of the day - but if you can get out of the house for the workout time, and weather permits - why not augment your workouts with a sport or sport practice - hit the batting cage, work on a tennis stroke or racquetball, shoot hoops and do drills, get to a pool to do swimming drills, play speed disc golf (run from stroke to stroke).
I have to wonder if you suffered from burnout before, then trying to slog through a long workout might lead to more burnout. Just a thought.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Thats a great suggestion Lisa. I hadn't played anything socially in a long while since I was embarrassing overweight (300+, and as high as 350). I promised I'd start softball again when and if I ever reached 250. Well, after getting into the 250's last year, our church was organizing a team, so I tried it out. I definitely loved it. Despite gaining some of it back (up to 280 presently), I still very much enjoy it. Right now, I am in two leagues, playing Saturday's and Sunday's.
It is still a great suggestion though. I am going to look into some more things to do in the early evenings. I enjoy boxing and tennis, so maybe that will take up some time and keep me more active. Thanks!
As you say Bill, that is a definite problem to look out for. I only thought it might work this time since it is a finite time (4-6 months) that I have to enjoy being at home.
The real "silver bullet" that you seek isn't as much about exercising as it is about the way you are eating (at least quantity if not quality) I agree that too much exercise will just lead you to burn out. Why do so much? If, however, you have time on your hands (as you suggest) it may be the case that your idle hands feel the need to make a sandwhich (or name your favorite food) all the time. Another suggestion is that you find some other completely unrelated hobby to take your mind off food. I study the classical guitar and it has almost completely stopped my nighttime snack habit as that is when I practice.
I don't know if I'm opening a can of worms here but I think that if you can train harder in the short term, why not?
One of the reasons trainers don't advocate training more frequently and harder is that people (who are not full time bodybuilders) have stressful jobs and may not be getting enough quality sleep or food. These would interfere with recovery and thus they have to factor that into the program design.
From what I gather in your post, you seem to have a good window of opportunity to work really hard on your training. I will only worry about over-training when the symptoms start to appear. In fact, the increased frequency and volume is likely to do you a world of good. Indeed it has benefitted me in terms of GPP, fat loss and muscle gain... but it is certainly not a program for the long run.
all the time in the world - what now?
) who coaches me trains twice a day like you said Frank....eg max effort days hell max effort squat and deadlift lets say tuesday night then come back wednesday morning for accesory work like GHR, ab work etc
Linear Mode
