We have established that cardio and lifting weights is important. But how do you actually schedule it into your life? How much cardio? How much lifting?
So much info –
So much confusion –
Well, the clarity train is on its way, my friend!
I think the general answer is: everyone is right. The combo of cardio and weights is the reoccurring theme -- but SWITCHING PROGRAMS is the other part of it. If you were to ask me what I personally do to workout, I would reply, "Right now? Or 3 months ago? Or six months ago?" That is because I change things up slightly in order to:
a) not get bored.
b) challenge my body in new ways.
Below are three examples of cardio/lifting schedules. OPTION A is what I suggest for the best, fastest, most effective results. I use this program to start someone who is interested in weight loss, getting into better shape, get more lean muscle, weight maintenance… In other words, it is for everyone. I say let's not mess around and whip it into shape, girl! However, I’ve worked with enough clients to become familiar with the skeptical “Yeah right, Mandi!” look from some, so I provided OPTIONS B and C. These options are for those of you still easing into this wonderfully crazy world of health and fitness, but are still going to see results, just not as fast.
30 minutes cardio - interval workout
Tuesday – 45 minutes cardio - interval workout
Wednesday - 30-45 minutes lifting weights (lower body and ABS),
30 minutes cardio - interval workout
Thursday - 45 minutes cardio - interval workout
Friday - 30-45 minutes lifting weights (upper and lower body and ABS),
30 minutes cardio - interval workout
Saturday – 45-60 minutes cardio -- endurance workout
Sunday - rest day
30 minutes cardio using intervals
Wednesday - 45-60 minutes cardio- endurance workout
Thursday - 30-45 minutes lifting weights (lower body and ABS),
30 minutes cardio using intervals
Friday - 45-60 minutes cardio using intervals
Saturday – 45-60 minutes cardio -interval workout
Sunday - rest day
*OPTION C:
Lifting three times a week. Cardio three times a week.
(This option for getting started has proved very effective when starting from ground zero (I lost 30 lbs doing this program years ago). The reason why I don’t recommend it to my clients on the whole is because it doesn’t meet the federal government’s Physical Activity Guidelines for adults. It just doesn't get the heart pumping every day for long enough time on those lifting days, unless you really know what you are doing and bust your buns. Also, people get stuck in this routine and stop seeing progress over time. But, hey, it is a great, healthy start and you will see results.)
Monday – 30 minutes lifting weights (upper body, ABS)
Tuesday – 30 minutes cardio - interval workout
Wednesday - 30 minutes lifting weights (lower body, ABS)
Thursday - 30 minutes cardio - interval workout
Friday - 30 minutes lifting weights
Saturday – 30 minutes cardio - interval workout
Sunday - rest day
Of course, switch the days as you please, but you get the general idea. Is that as clear as mud? :) I hope I've cleared it up somewhat! Please shoot any questions my way: trainermomma{at}gmail{dot}com
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