Training For A 12-Week Transformation
Submitted by Got Strength? Blog
How you go about training for your body transformation is going to be quite variable. Factors such as your current condition, age, training age, strength, and other training goals will all come in to play. As such, I could give you a “stock” training program, but that probably wouldn’t do the job. What I’m going to do is offer some guidelines.
*****Check with your medical professional before engaging in any exercise or diet program*****
*****Always remember to warm up well before starting physical activity. A good warm-up will raise your body and muscle temperature, lubricate your joints, engage your central nervous system, and overall ready you for a workout. If you don’t have time to warm up correctly, then you don’t have time to work out. Warm-ups have been covered on this website as well as on a bunch of other places, so check them out*****
The Transformation Program
Ok, here’s where we get into it. I’ll break it down by activities.
Steady-State Cardiovascular Activity
Ah, the old enemy. Cardio! We all hate it, and it’s very much fallen out of favor lately. You know what? Think about the biggest, leanest people on the planet for a second… bodybuilders! What do they do? A bunch of steady-state cardio! You can make all kinds of arguments about genetics and drugs, and I admit that they do play a factor. The fact remains that a lot of people have been getting lean, drug free, for a long time by doing cardio.
I’m not going to recommend the obscene hours spent on a treadmill like you’ll see in the gym. What I will recommend is that you start or end six days of the week with 20 minutes of light cardiovascular activity. This ideally would be a walk, but your situation might vary. Nobody ever overtrained by taking a walk. Here’s why:
-It’ll chew up calories. Our 200 lb man will probably burn through about 150-200 calories in his walk. Over the week that’s a bit over 1,000 calories from our total.
-The walking will help blood flow and recovery. You’re not eating enough calories and carbohydrates to recover quickly from more strenuous exercise. The light cardio will help improve your blood flow. The improved blood flow will help remove damage from your muscles and bring nutrients to them, increasing your recovery rate.
-It will provide you with focus. Get in the habit of doing something. The more often you’re doing something, even a small bit of exercise, the easier it’ll be to focus on your goal.
Interval-Based Cardiovascular Activity
Here’s the fat burning cardio. I want you to, depending on your interests, goals, and fitness level, to sprint or perform intervals on the treadmill, bike, Stairmaster, or rowing machine.
This high intensity training will follow a schedule somewhat to the order of a light warm-up (about five minutes), followed by 5-12 intervals of as hard as you can muster for 20 seconds alternated with 40 seconds of light recovery. Follow this up with a light five-minute cool-down.
If you’re not used to this type of activity it can be very intense. Start with 3-5 intervals and try to add one every session until you hit 12.
This will be a fairly short session but it will burn fat for hours after your workout is over.
Perform 2-3 interval sessions per week. I would perform them on days following High Carb days. They work great for depleting stored carbohydrate in your muscles. If you’ve just come off of a Low Carb day and are on a No Carb day I would avoid the Interval training, as you probably won’t have the gas.
Strength Training
Your lifting schedule will vary depending on your goals but focus on putting your heavy weight training sessions on your High Carb days when you’ll have the most energy. The carbohydrates will be preferably sent to your liver and muscles for fuel and regrowing any muscle lost during the No Carb days. This is what we want.
Focus on compound movements, preferably with reasonably short rest times. I do want you to keep your training heavy as you’re going to maintaining that muscle that heavy training built. If you start training with light loads then your body will quickly shed muscle mass that it feels it no longer needs. That doesn’t do us any good!
There’s a quick run through the exercise program for a 12 Week Fat Loss Program! I’ve enjoyed working on this and am more than willing to discuss it further. Just send a comment below!
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