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cardio strength days or upper lower body days



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-CORAL-
-CORAL-'s Photo SparkPoints: (35,667)
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9/4/13 5:11 P

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I agree wholeheartedly with Motivated@Last.

Coral in Portland, OR


WADINGMOOSE
WADINGMOOSE's Photo Posts: 1,044
9/4/13 11:28 A

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I'm another full body minimalist. I spend no more than 20 minutes on strength currently, although the way the program is set up, it'll get longer as I progress. I lift heavy with low reps - compound movements and I'm done quickly.

And I only lift 2-3x a week.



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LOTUS737
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9/3/13 12:13 P

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i either do less cardio + full strength once a week outside my physical training session or i do a longer run and half a strength workout on two days... i don't really split it by body group- eg i'll do lats/shoulder/chest/abs one day and bi/tri/delts/leg press another... no big deal! most of us aren't doing full bodybuilding routines that we need to worry about resting various muscle groups!

Current goal:
- 32 by end of April.

Next goals: -
39 total by end of May.
-46 by end of June.

Healthy choices and actions have positive impacts, even if the scale doesn't move!


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SERGEANTMAJOR
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9/3/13 12:10 P

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Along with Motivated I am a minimalist, full body and compound movement exercises only, no splits and challenging weights for each exercise. The programmes I write for clients are no more than six different exercises per workout and no more than 8 repetitions and 3 sets per exercise. The exception is with a strength only circuit programme the number of circuits can go up to five since there is a built in cardio benefit removing the need for dedicated cardio sessions for general fitness and fat loss.


It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace



JENNILACEY
JENNILACEY's Photo SparkPoints: (71,884)
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9/3/13 9:47 A

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Yeah... I do a split routine. Doing full body is probably better but like you... I just dread it even though my routine is rather straight and to the point (similar to M@L's design). I tried 3x3 full body routines and just wound up going back to my split.

My routine is like this;

Sun: Rest
Mon: 30 minutes HIIT + Upper body/core (bench press, OH press, rows, bicep curls with barbell) and a 9 minute ab video with Coach Nicole.
Tues: 10 minutes HIIT + Lower body (deadlifts, squats, sumo squats, low lunges) and then finish off with a JM's Killer Buns and Thighs (yeah, I really kill my legs lately) but getting huge results. They tend to be much weaker than my upper body. The video is mostly for fun and to keep my routine interesting.
Wed: Power Yoga
Thus: same as Monday
Friday: same as Tues
Sat: Banish Fat Boost Metabolism w/JM (cardio)

My routine may not be totally by the books but it gets me results so I keep doing what's working and what routine will keep me motivated to get it done. ;) Mostly, I have this routine so I can fit in KB&T... I just want to finish the video, haha. I may try a full body again once I'm done and do 20 mins HIIT and then the exercises I listed above (4 for lower, 4 for upper), do BFBM 2x a week and power yoga 1x a week.

Edited by: JENNILACEY at: 9/4/2013 (07:14)

Take your focus off the Marshmallow.

www.leangains.com/2010/01/marshmallo
w-test.html


"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.


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MOTIVATED@LAST
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9/3/13 6:29 A

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One of the things with strength training is that it is not just the obvious muscles being worked, but also a lot of smaller muscles working hard to keep you balanced and stabilized, often in some quite surprising places.

While theoretically it is possible to follow a split routine to allow sufficient rest between different muscle groups, in practice it takes a fairly detailed knowledge of muscle anatomy and kinesiology to ensure your muscles actually do get sufficient rest. Most people are better off doing a full body workout every 2-3 days.

Also, soreness results from challenging your muscles in ways that are unfamiliar to them. Doing a split routine, or a full body workout is not going to alter this.

A very simple all-body workout routine might comprise:
* squats/lunges
* deadlifts
* planks
* pushups (wall, modified or incline pushups if necessary)
* pull-ups/lat pull downs/bent over dumbbell rows

Also, strength training should not be fast. It should be slow and controlled at all times. Don't feel bad about not being able to do it fast - you are doing the right thing in doing it slow.

M@L

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.


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UNIDENT
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9/3/13 1:53 A

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It's up to you. If you feel that way might help with your motivation TO work out, then it's going to be useful to you! :)

If you're going to split, split upper/lower only. Your core is not a separate part of your body. It works when you work upper, and it works when you work lower.

Try incorporating core work into a lower body day. Alternate upper/lower/cardio, repeat, and have the 7th day off. Like God did.

Deb, in New Zealand


ZORBS13
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9/2/13 9:38 P

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your body doesn't move in specific body parts, so you shouldn't train that way.

The idea of body part splits is loosely based on bodybuilding principles, which has an aesthetic aim, not general fitness.

“Sometimes the moments that challenge us the most, define us.” - Deena Kastor

Agatsu Kettlebell Instructor
Can-Fit-Pro Personal Trainer Specialist
9x marathon finisher/17x half marathon finisher
Mom (b. March 12, 2010)


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SARAHMO4
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9/2/13 9:32 P

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What are everyone's thoughts on having certain days where you focus on specific areas? I am thinking about doing cardio no matter what but also focusing on a certain area like arms, midsection, or legs each day. I want to be active and for me not getting a full body workout has caused me to burnout too fast from being way too sore or not being able to do everything fast and lose interest. I think focusing on one area each time may be a better approach for me. I have been looking for a plan, I just am not sure how to go about everything and whether my thinking is accurate with how to go about this. One thought was doing cardio by itself like 30 minutes 3-5 times a week with a break day or following a spark plan for a week or two then adding in specific areas since I am a newbie to exercise. Any help would be appreciated.



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