Advice on a Training Schedule

[kjung]

Hey Everyone -

What kind of overall training schedule(for 1 week) should i set up for myself ... kinda aiming to lose around 10-15lb and get really fit (so if it can help me be good at Tae Kwon Do - then thats a bonus)


PS. What are HIIT? How do you do them?

[pablo147]

Your not gonna lose 10-15 pounds in 1 week. Thats not even healthy. What kind of equipment do you have access to? How long to you have to devote to working out?

HIIT is High Intensity Interval Training. Basically, and someone correct me if im wrong, HIIT is a type of cardio workout where you go for short intervals but do a maximum intensity. So instead of running 3 miles, in HIIT you would sprint for a short period of time, rest, and do it again for a few more intervals. You can do it in many different exercises though. Perhaps someone else could explain it better.

[Radok]

You could lose 10 pounds in a week, but that would be water, and it would be very unhealthy. For weight loss, use supersetted compound exercises. Like do bench presses, then bent over rows as soon as you rack the bar. Rest for a minute or two, then do deadlifts and pullups back to back. Or squats and SLDL back to back. Then repeat the process. That will help keep intensity high, allowing you to get cardio and strength training done at once. Try to eat a healthy, balanced, but somewhat small (1700 cals or so) diet and lose 2-3 pounds a week. You could finish a lifting session with a jog or swim or something for some extra calorie burnage.

[TheMachine]

Losing weight starts with eating less of everything. What activities are you currently involved in?

[Incredible Bulk]

Hey Everyone -

What kind of overall training schedule(for 1 week) should i set up for myself ... kinda aiming to lose around 10-15lb and get really fit (so if it can help me be good at Tae Kwon Do - then thats a bonus)


PS. What are HIIT? How do you do them?

healthy weight loss should be aimed around the 3-4lbs a week margin. The heart adapts to increases in bodyweight as it has to work harder when we gain weight, but seeing that weight gain is a gradual process, it can accomodate the new weight.

If you start attempting drastic weight loss you are going to do some damage.

Initial weight loss is water weight, thats why people seem to drop the pounds in the first week and get disheartened soon after as they think the diet is working well enough.

My first response to weight loss is training/cardio. You can have the best diet in the world but without a training plan that helps burn the calories, you will be spinning your proverbial wheels in the mud.
Its time to hit the road, i jog for 3.5 miles 3 times a week keeping a steady pace, this will improve your stamina and general fitness but if you run first thing in the morning, it will kick start the fat burning process.
"Running on empty" helps the body burn more fat first thing in the morning as there is a lack of high available energy sources (food) in your digestive track.

I weight train as well and some plyometric training is also thrown in, my speed and explosive power has increased.

Any more questions let me know

I've tried to keep the post size down as no-one likes reading a bible length post lol

[SilentOne]

Hi Taekwondo Guy,...

You said,

[ Its time to hit the road, i jog for 3.5 miles 3 times a week keeping a steady
pace, this will improve your stamina and general fitness but if you run
first thing in the morning, it will kick start the fat burning process.
"Running on empty" helps the body burn more fat first thing in the morning
as there is a lack of high available energy sources (food) in your digestive
track. ]

Could you please give me more info on this subject ?
Does it really work ?

If running outside in the morning is not possible, could it be replaced with
some other type of workout ?

For the moment I'm aiming to loose weight, but also to increase my strenght,
speed, stamina and coordination of movements, as I'm practicing Krav Maga.

Thank's

Silent One

[Incredible Bulk]

Basically the body stores x amount of energy so when exercising you need to get past the energy reserves before you start burning fat. Early morning work will burn fat quicker because of carb depletion and the fact that there is a low amount of stored energy...

if you run late on in the day, you are more likely to burn the energy you have stored up during the day than to dip into the fat reserves.

Running can be replaced with jump rope/bicycle/swimming
Any exercise that you can do on your own first thing in the morning.

I jump rope sometimes when the weather is mad outside

[Knight_Errant]

Unless you're already drastically overweight, needing to lose weight is a bit of a myth- the reason being that if you do a ton of cardio straight off, you'll lose what muscle mass you already have. If I were you, I'd look at a weights routine with some high intensity cardio. HIIT= high intensity interval training. This (http://www.trainforstrength.com/Endurance1.shtml)kind of thing.

[Colucci]

healthy weight loss should be aimed around the 3-4lbs a week margin.
Actually, it's generally accepted that if you're losing more than 1 or 2 pounds a week, you're either burning muscle, or you started off very, very chubby.

"Running on empty" helps the body burn more fat first thing in the morning as there is a lack of high available energy sources (food) in your digestive track.
There was a roundtable discussion not too long ago, over at T-Nation, about this exact topic. (http://www.t-nation.com/readTopic.do?id=835725) It's definitely worth a read for anyone interested in doing cardio.

[JKD_forever]

yes and the conclusion is pretty much this: no matter what your goal, you still should have at least a scoop of protein b4 AM run. Cant hurt and its better than empty stomack fo' so'.

[jabcrosshook]

I interpreted this post in a slightly different way to you guys. I saw it as the guy wants a weekly routine to help him lose 10-15lbs. Rather than losing that in a week, thats his overall goal and he wants to know what to do every week.

Just the way I saw it. Could be wrong.

[kjung]

thanks everyone for your posts.... jabcrosshook has got it right ... i want a weekly schedule .. sorry about that .. i know for a fact 1 week is pretty unrealistic...

[jabcrosshook]

thanks everyone for your posts.... jabcrosshook has got it right ... i want a weekly schedule .. sorry about that .. i know for a fact 1 week is pretty unrealistic...

Do some HIIT - sprints with "rests". Maybe 100m sprint followed by 100m jog however many times? Also might be worth you looking at Ross' Burpee conditioning: http://www.bodybuilding.com/fun/rossboxing2.htm. I'm a big fan of these.

Burning fat with cardio: http://www.bodybuilding.com/fun/fitchett1.htm

[kjung]

- what is SLDL?
- had been training at TKD for 2-3 times a week. But currently on break cause of the holiday season.
- can i have some more examples of HIIT please thank you.
- im a girl ;)

[Nick K]

High Intensity Interval Training can be done with any activity that raises the pulse to the appropriate training threshold. For TKD you dont need to be a long distance runner, you need excellent local muscular endurance primarily, although good cardiorespiratory function is also important (i.e. better than average). So - pick activities that mimic the demands TKD places on you

useful ones are
Skipping
Running up stairs
Running up hills
Weighted squats

Go for 20 - 30 second intervals all out to start with, with a similar time to recover between sets. Increase your training time as you get fitter, but dont increase your rest time. Aim for 2 - 3 minutes almost all out with 1 minute of rest. Also have a look at Tabata training.

You will also need to warm up thoroughly beforehand with a related activity, and cool down afterwards

So
10 mins warm up ( eg jog)
Interval training - say 5 - 6 mins to start with (eg 20 second hill sprints)
10 mins cool down (eg jog)
Stretch

You could do this 1 - 2 /week for performance improvement.

Howver, the intensity of these can lead to sore muscles


Dont forget your resistance training!

There is NO substitute for an assessment by a certified conditioning coach

[Radok]

SLDL is stiff leg deadlift. Keep your knees slightly bent, but stiff. bend over until the bar is a little ways below your knees, or even down to the floor if you have good hamstring flexibility, and then lift back up.