Quote from TM_Direct:
Ok ...I changed up the regime today...I ran an extra five minutes ( 25 in total)...then i hit the machines but increased the reps by 5, decreased the weight by 30lbs, and increased the sets by 2.....my fucking arms couldn't reach my head in the shower to shampoo!!! They were trembling....then i went to Church ( its Ash Wednesday boys) and i proceeded to sweat for the entire mass and the priest looked at me like i was an ogar when he wiped ashes on me...the ashes then dripped into my eye and irritated the shit out of me!!!!( you can't make this stuff up!)
So the question is, how long do you stay on this routine and should i rotate intra week or week to week with lower reps and heavier weights??? I' will read you response with my one good eye!
LOL.. first off.. just.. lol!!
Ok.. *clears throat* In order to maximize your muscle gains you're going to need to change the type of cardio you are doing. Long distance running can be very catabolic to lean muscle mass. Would you rather look like a soft marathon competitor or a sprinter (minus the 700mg/wk of stanazolol and 150mcg of lr3IGF-1/day of course)? I would imagine you'd rather have a more muscular physique. In order to achieve this you're going to need to limit muscle wasting. You do this buy doing interval cardio.
Interval cardio can be simplified like this.. sprint for 15 seconds(75-90% of your maximum speed) speed walk for 45 seconds and repeat this cycle for 10 minutes. Granted, you normally do 20-25minutes of regular aerobic cardio, but this interval cardio is EXTREMELY taxing on your body. It induces HGH secretion and a lot of lactic acid. If you have never tried this type of cardio you will notice that body fat will just melt right off the first 2-3 weeks. After 2-3 weeks you will, of course, have to change a variable in your training. You do this by increasing your sprint time and decreasing your speed walking time.
I, personally, don't care TOO much for cardio, as, the only cardio I do is either sprinting or interval type cardio. I, on the other hand, prefer supersets. Supersets are essentially doing one set of a particular exercise immediately followed up by another.
Example: Do 1 set of 10 repetitions of standing dumbell curls and immediately after you finish your 10th rep you do 1 set of 10 dips. This superset is extremely anabolic (muscle building) and greatly inhances adipose tissue utilization.
When a client comes to me and wants a drastic change I simply do supersets of multi-joint exercises with very little rest intervals and as long as the diet is even half way decent, the client sees nothing short of miraculous results. That was always the greatest feeling in the world, I never got tired of seeing such drastic results in such short periods of time.
One other note on maximum fat burning is that you need to do cardio first thing when you get up in the morning and injest 30-40 grams of protein prior to cardio. Your insulin levels are low so you are far more likely to utilize fat as energy and the extra protein helps to keep musle wasting to a mimimum. Remember, your body is amazing, the process of gluconeogenesis (the process of a protein being converted into a carbohydrate) should be utilized in your favor at this time.
The sweating you occured was do to your central nervous system finally being taxed. Your body has become so efficient at what you were doing that it took minimal effort. Your body doesn't like having to do all that extra work with fat on your body, therefore it increased your metabolism to rid itself of that extra fat, to make the job easier next time. In other words, you're on the right track.
