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Film, Media & TV0 min ago
Fitness plan
3 Answers
Hi all.
I will be working overseas from mid july for a period of 8 weeks. I will be able to train every day and am looking for a fitness routine. I need a routine which will see me 'lose the belly' and 'build a bit of bulk' Can anyone suggest the ideal programme for maximum gain in 8 weeks ?
Thanks
alb
I will be working overseas from mid july for a period of 8 weeks. I will be able to train every day and am looking for a fitness routine. I need a routine which will see me 'lose the belly' and 'build a bit of bulk' Can anyone suggest the ideal programme for maximum gain in 8 weeks ?
Thanks
alb
Answers
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In order to lose bodyfat, you need to increase your muscle fibres, as this will mean your bodyfat will be used as fuel.
You need to do cardiovascular exercise a minimum of 3 times per week for 20=30 minutes.
I'm a fan of split routines, where you exercise 1-2 muscle groups per session, therefore, overloading the muscle and gaining better reults and burning more fat.
All routines affect individuals differently and no set plan will work the same for everyone, alot of it is getting to know your own body and seeing what works best for you.
Maybe start by doing some high rep workouts, using manageable weights, so for instance:
Day 1: Back and Biceps. Choose 2-3 different exercises for each muscle and do 2-3 sets of 15 repetitions (Lat Pull down, Row, Pullovers for back and barbell arm curl, dumbbell hammer curl for biceps). Bear in mind, if you are working your back, your biceps will also be incorporated, so you don't need to do loads for biceps.
Later on when you are looking to bulk up, you need to increase the weight substantially and do lower reps, by increase, this should be done gradually as you still want to maintain the corect technique.
You need to do cardiovascular exercise a minimum of 3 times per week for 20=30 minutes.
I'm a fan of split routines, where you exercise 1-2 muscle groups per session, therefore, overloading the muscle and gaining better reults and burning more fat.
All routines affect individuals differently and no set plan will work the same for everyone, alot of it is getting to know your own body and seeing what works best for you.
Maybe start by doing some high rep workouts, using manageable weights, so for instance:
Day 1: Back and Biceps. Choose 2-3 different exercises for each muscle and do 2-3 sets of 15 repetitions (Lat Pull down, Row, Pullovers for back and barbell arm curl, dumbbell hammer curl for biceps). Bear in mind, if you are working your back, your biceps will also be incorporated, so you don't need to do loads for biceps.
Later on when you are looking to bulk up, you need to increase the weight substantially and do lower reps, by increase, this should be done gradually as you still want to maintain the corect technique.
good answer - although 8 weeks isnt a massive amount of time for a beginner to set foundations for decent muscle growth. it might be worth going back a step and looking at whole body training, even for 2-3 weeks with at least a days rest in between each session, it would be slightly more favourable when it comes to DOMs prevention (delayed onset muscle soreness) and help prepare the body for the higher intensity split workouts without risking injury.
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