Old Navy
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Joined: 1/7/2005
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ORIGINAL: brunobraganca
Right, I've been doing weights for a little while now but I've only just joined the gym and I was hoping I could scam a free personal training guide off you and ask questions and stuff.
If you are looking for help, I would not use the words, "scam a free personal training guide off you."
As a Certified Personal Trainer, I find that approach insulting.
My first problem is my physical dimensions which are not great for a bodybuilder or a human being in general. I'm quite big side on, 30cm/1ft (that's not a belly that's from shoulders to pecs) but front on I have really really narrow shoulders and am only 46cm/1'6''.
Realistically what sort of width as an added percentage can I expect to achieve because I do feel a bit stupid being this shape. I realise you can't stretch bone and at 19 they're unlikely to grow so I am a bit pesamistic about this.
With the proper diet and training plans and the discipline to implement and use them properly, you can transform your body into anything you want it to be.
Second, I've gained a bit of flap over the Summer and am trying to burn it off. I know that walking (low heart rate) exercise burns off fat as opposed to carbohydrates but I have a heart rate of about 210 after a light 1km jog on the treadmill. I am criminally unfit stamina wise though. What is the best sort of exercise for losing fat and preventing burning off muscle and are they mutually exclusive?
80% of what you want to accomplish with both muscle gain and fat loss, can be accomplished with your diet. The other 20% with weight training and cardio.
Also what are the advantages and disadvantages of lower weights, greater reps over higher weights fewer reps and what is the ideal no. of reps to be aiming for?
You need to mix you training. Low reps and heavy weights are for muscle growth. Higher reps and lower weights are for strength and stamina.
Finally what is the best source for CHEAP high protein food. I currently drink around 1 litre (2 pints) of zero fat milk a day which gives me around 36g and a can of tuna which gives me around 50g with anything else being a bonus. Are suppliments good value for money becuase to be honest I'd rather eat nice food that have some rank protein shake that costs more than the food would.
You best sources of protein are fish, chicken, turkey, cottage cheese, lean beef. Protein powder should be used sparingly as a occasional meal replacement.
Cheers. And I'll try not to make a thread all about me in the future and post on other topics though you have to appreciate I'm not an expert so my useful contribution for the short term is gonna be low.
Here is a sample training plan. Good luck. Don't forget to say Thank You.
Escalation Density Training (EDT) with HITT Cardio
A Four-Week Workout Plan
EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.
Procedure
• Each workout consists of three 15-minute time frames separated by a short (5 minute) rest period. In each time frame, you perform two exercises, for a total of 6 exercises per workout.
• In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.
• After warming up the first 2 exercises, select a load that approximates a 10-12 RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.
• Sets, reps, and rest intervals: Generally, most athletes find it more effective to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to less reps per set and longer rests as fatigue accumulates. For example, begin by performing sets of 8 with very short (15-20 second) rests. As you begin to fatigue, increase your rest intervals as you drop down to sets of 6, then 4, and as the 15-minute time limit approaches, crank out a few singles in an effort of accomplish as many repetitions as possible in 15 minutes.
NOTE: Do not perform early sets to failure, or even near failure. Do 70% or so of what is possible (e.g., 8 reps with a 12-RM weight) at the beginning of the time frame. As the time limit approaches, work at or near failure as you attempt to break your rep record.
• Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. Apply the 20/5 rule: as soon as you can increase the total number of reps by 20% or more, start the next workout withy 5% more weight and start over.
That's essentially EDT. No pre-ordained numbers of sets, reps, or rest periods. It's entirely up to you. Your job is to complete the 15-minute work period, and then improve on it the next time. Oh, and be ready to feel some pain.
You train four days per week using a three way split and rotate in order.
Example:
Day #1 workout A
Day #2 workout B
Day #3 workout C
Day #4 workout A
The following week start where you left off with workout B and repeat the cycle:
Day #1 workout B
Day #2 workout C
Day #3 workout A
Day # 4 workout B
Workout A: Chest & Back
First 15-minute time limit
A1- Incline press
A2- Medium grip pull down
(5-minute rest)
Second 15-minute time limit
B1- Dips
B2- Cable rows
(5-minute rest)
Third 15-minute time limit
C1- Hammer Machine Incline
C2- Hammer Machine rows
(5-minute rest)
Workout B: Legs
First 15-minutes time limit
A1- Leg Press
A2- Leg Curl
(5-minutes rest)
Second 15-minutes time limit
B1- Leg Extensions
B2- Seated Leg curls
(5-minutes rest)
Third 15-minutes time limit
C1-Seated calve raises
C2- Standing calve raises
(5-minutes rest)
Workout C: Arms and Delts
First 15-minutes time limit
A1- Incline dumb bell curls
A2- Seated shoulder extensions
(5-minutes rest)
Second 15-minute time limit
B1- Preacher curls
B2- Press downs
(5-minutes rest)
Third 15-minutes time limit
C1- Lateral Raise
C2- Bent Lateral Raise
(5-minuetes rest)
Do cardio five days per week.
On Monday, Wednesday and Friday, do moderate cardio after EDT (if possible) for 30 minutes. On Tuesday and Thursday, Do a HITT session on a stationary bike, stair master, inclined treadmill or jump rope.
Advanced HITT Cardio Workout
· Begin each cardio session with a five minute warm-up
· After the warm-up do the following:
· 20 seconds sprint and 40 seconds at a reduced level – five intervals
· Use 9 – 12% incline @ 9-12 mph
· Add one minute (20/40) per week until you reach 10 intervals
· After the sprints, do 25 minutes on a different machine (do 15 minutes on workout days)
Diet: two low carb days and one refeed day.
Low Carb Meals: Two Days Of This Plan
Meal 1: 6 egg whites with 1 yoke, two scoops of protein powder, 8 oz water and 1/2 grapefruit.
Meal 2: 6oz turkey/fish/chicken + 3 cups vegetables
Meal 3: 6oz turkey/fish/chicken + 3 cups vegetables
Meal 4: 6oz turkey/fish/chicken + 3 cups vegetables
Meal 5: 6oz turkey/chicken + 3 cups lettuce
Refeed Meals: One Day of This Plan (then go back to Low Carb Meals)
Meal 1: 6 egg whites with 1 yolk, two scoops of protein powder, 8 oz water+ ½ grapefruit
Meal 2: 6oz turkey/fish/chicken + 3 cups vegetables
Meal 3: 6oz turkey/chicken + 3 cups vegetables
Meal 4: 6oz turkey/chicken + 3 cup vegetables
Meal 5: Carb up Meal: 1 cup oatmeal; 6oz sweet potato; 1 banana + 1 cup vegetables
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to brunobraganca)
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