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SERGEANTMAJOR Posts: 6,415
12/10/12 2:57 P


Since the research based formula for fat loss ranks strength training as more important and effective than cardio I bias my workouts for my clients with the emphasis on strength training rather than cardio. My ratio is three parts strength training and only two parts cardio. Three strength training workouts a week on alternate days emphasizing full body and compound movement exercises using challenging weights. On non strength training days they do some form of interval cardio. All workouts are of 30 minutes duration plus a 5 minute warm up and 5 minute cool down/stretch.Quality and intensity are more important than quantity and duration.

MOTIVATED@LAST Posts: 14,172
12/10/12 6:55 A

Strength training is all about quality, not quantity.

To be effective, ST must genuinely challenge your muscles at close to their maximum capacity - you should be aiming to fatigue your muscles in sets of 12 reps or less. Lifting heavy and choosing genuinely challenging exercises is actually far more effective strength training than lots of reps with light weights. Also, choosing compound exercises that work several different muscles at once will allow you to get

While videos are often good at demonstrating good form for exericses, many so-called 'strength videos' emphasise light weights and isolation exercises that work only a few muscles.

A simple routine of:
* squats/lunges
* deadlifts
* planks
* pushups (modified, wall or incline pushups if necessary)
* bent over dumbbell rows
would allow you to work most of the major muscle groups in the body in just 20-30 minutes.

Also, most experts recommend resting your muscles at least 48 hour between strength training sessions. So rather than 6-10 minutes daily, aim at 20-30 minutes every second day, and ensure that it is genuinely challenging. Make ST your priority on these days, and if you still have time, a light cardio session.

On non-ST days, you can still go with your normal 30-45 minutes of cardio.

M@L

MPLANE37 SparkPoints: (65,168)
Fitness Minutes: (35,097)
Posts: 2,166
12/10/12 5:02 A

At a caloric deficiency, you can't build muscle, but you can develop a lot of strength which will minimize the muscle loss. The key idea is to do challenging strength training, not the usual low weight high repetition type, but the high weight and low repetition type. It is fine if you start out with the body weight exercises of SP.

The other point is to do a full body strength training, since your body is made up of numerous muscles all over which need to be excited so that they get spared. A full body workout may require more time than just 10 minutes, but you can carefully choose the workouts so that you don't spend a whole a lot of time doing them. For example, a good set would be planks of all types, push ups of all types, pull-ups or rows of all types, and body weight squats of all types. You would probably need 25 to 30 minutes at least for all of it though.

Edited by: MPLANE37 at: 12/10/2012 (05:06)
ELBEE80 Posts: 3
12/10/12 4:50 A

I have been using a mix of the 10-20 minute cardio streaming videos and stationary bike to do about 30-45 minutes of cumulative exercise a day. I have recently begun adding a short 6-10 minute strength video(s) to my daily sessions. This is about all I can squeeze in a day. I am working for weight loss, but want to keep muscle loss to a minimum. Can someone tell me the bare minimum or a ratio of cardio/weight training I can do and still have results? I am aiming to burn at least 300 calories a day through exercise and I follow a 1200-1500 cal. eating plan. Is what I am doing enough to keep muscle loss to a minimum? I plan to get to my goal and then alternate cardio and strength days, but for now I need to sneak them in where I can get them every day.

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