My new Workout Routine

[GuardMaster]

Any comments on whether the following routine will get me to 160 lbs in the next 2-3 months , from my current 185:

Monday, Wed, Fri:

Lift Weights, Whole Body Exercises (Max 14 Exercises), 1 set each as warm up(10-15 reps), 1 set each for strength (4-6 reps) building.

20 minutes cardio (Bicycling since its each on the joint in my THR)


Tues, Thurs, Sat, Sun:

Cardio, 30 Min Cycling in THR
30 Min of Stretching

Diet: 6 meals a day, 3 myoplex shakes with water, plus 3 small 200-300 calories meals low glycemic carbs. Diet around 2000 Calories

Now what I really wanna do is get to 160 pounds, get much stronger, build better cardio, lose a helluva lot of fat (25 pounds), and consequently be faster, be healthier, have a smaller waistline, and have a six pack.

The real question is the caloric intake. Since i'm lifting 4-6 reps I may actually be building muscle if I increase my caloric intake, and since I'm do lots of aerobics, I may actually burns lots of fat and cut up a lot if I drop my caloric intake.

Oh, I'm also on a new product called "ANIMAL CUTS" a revolutionary fat burning stak. So far I've gone from 187 to 184 in 1 week following the above program. My final target is 160.


Some users of animal cuts claim incredible results like 22 pounds of fatloss in 3 weeks, but remember I'm building muscle tissue as I cut down so I don't rely care if the weight comes off slowly as long I i burn the fat. I also invest in ABTRONIX the ab tool you see on TV these days and am having fun with the lazy man's approach to six pack conditioning.

Happy MA training to you. My goals: After I reach 160, I wanna join BJJ again.. But only after.. one goal at a time!!!

[duchman]

if you want to loose fat stop eating, bread and patatoes.

Bicycling does not burn much fat at all, try running and the stepper

[GuardMaster]

Fat Loss

As for the carbs, I've kept the bread and potatoes to a minimum!

As for running the only problem is right now I have a bad knee, and running makes it worse. In fact walking aggravates it. I'm icing it every day, still lifting to maintain strength levels but find that cycling puts less stress on my bad knee joint , at least until it heals.

Maybe running was fund when i weighed 145, but at 185 my weight is too much for my knees.

[Mr. Miyagi]

I think you're going about this all wrong. You will lose more weight faster if you do plyometrics and train bjj 3x a week. Don't worry about being ready for intense grappling training, your body will assimilate and you will burn way more fat this way than with your program. Your cardio sounds too low intensity for any serious type of weight loss and the lifting will keep you around your current weight. My advice is start training bjj immedietely and get on to your current program in a couple months. By the way, that revolutionary fat loss product you posted about doesn't seem that effective, losing three pounds of the 35 or so you want to lose in your first week is a pretty dismal result.
By the way, going from 185 to 160 sounds pretty drastic! Are you seriously overweight now? If you're relatively lean (less than 12% bodyfat) how can you lose 25 pounds without dying? Your goal is only possible if you are really chunky currently.

[GuardMaster]

BJJ Instead of Working out First????

MR Miyagi,

I don't wanna go to BJJ to get INTO shape because I'll suck at it, get beaten pretty bad, and have a horrible experience with it seeing that I'm 185 and 25 pounds overweight (yes 25 pounds of fat not muscle is holding me down).

I already explained that I have joint problems and you insist on Ploymetrics which has got to be the worst advice for anyone with joint pain.

There are safer ways to get into shape than BJJ or sport per say, like a fitness routine that I described. And I've already lost 3 pounds in 1 week, if I continue to lose 3 pounds a week in only 2 months I'll reach my target weight.

THEN, I'll be able to do plyo's since my weight will be more controlled for those dangerous movements. Then I will be more productive at BJJ (I already have 2-3 years experience BJJ believe me what is holding me back is not technique but physical condition) since I will be in decent shape.

I'm also in the process of changing careers from a computer programmer, to a personal fitness trainer. How's that for targeting a future at the fitness/ma world! So I tend to look at exercise from many viewpoints not just BJJ.

[Lacrymosa]

You asked our opinion on whether the routine will allow you to lose weight.......

.....and so Miyagisan's wrong?

No lie, my friend, I've lost more weight in three weeks of rolling than I have in three weeks of intermediate cardio. Wet that gi with a few weeks of hard Jiu Jitsu and the pounds will melt off if they're predominately fat. I walked into a good BJJ school weighing a hefty 215 and two months later, I came out weighing a trim 180. Give it a chance.....and if it doesn't work, run your ass off.

[Mr. Miyagi]

I assumed that if your joints can handle weight training and cycling that some, not all, plyos would be good for you too. In any case, I agree with Lacry, go back to bjj training, even if you suck at first you'll get better and will lose much more weight.

[NGU]

Here's my two cents-

Weight train - 4- 5 days per week. If your knee is that bad get a trainer that is experienced in injuries to show you what and how to do it - doesn't cost much for a couple of times. Better than screwing it up worse.

Get a flexball and learn the appropriate exercises.

Up your cardio to at least 45 minutes 6 days a week - alternate to the bike - race walking, swimming, eliptical trainer. Heavy bag work - see how you feel after 12 - 3 minute rounds.

as far as food - a bunch of small meals is great - look at it as fuel-
work portions - protein with every meal.

But I do agee with everybody on the 25 pounds in 2-3 months. You can't do that and stay healthy.

What you really want to do is work out a routine that you can stick with - and a diet that you can stick with. Otherwise all the weight will come back. And so what if you are overweight - train Bjj anyway.

[GuardMaster]

Great Tips

Thanks for all the tips Guys.

A few thoughts:
I am reading through my Personal Trainer manuals and these recommend various type of weight training routines for different goals.

The gist of the articulars are less reps = more strength and mass, the reverse = more endurance and less size and strength.

Which of the following two is more suited for BJJ:
a) A weight training circuit of 5 cycles of 3-4 multijoint exercises, of 20-25 reps (eg leg press, bench, row) all performed in THR with only enough rest in between cycles to recover to 125 beats per minute before starting the next cycle. This will do wonders for cardio , and maintain decent strength levels in basic movements. Great for endurance.

b)A weight training routine for entire body's muscle groups with low reps (4-6) more days rest in between for recovery, more total sets. This will result in greater strength size. Recovery bewteen sets of 100 BPM before continuing. Great for strength sports.

c) Muscular endurance training. Say multiple sets, 10-15 reps. Recovery between sets of say 110 BPM before continuing. Great for boxers, basketball players etc.


I am currently training in b) but find my joints are my weak link and its backfiring. Not only that but I want to lose weight and the mass I'm building at the same time doesn't let me drop too many pound which I need to! I'm 185 and 25 pounds overweight in terms of fat from an ideal 7-8% bodyfat.

I'm thinking of switching to a) endurance training. This is supposed to be a key for weight loss, and the weights keep the major muscles toned and help with basic sport movements (Legpress, push, pull). Once again I'm thinking of this because I want to reduce to 160 pounds. I doubt the other systems will enable me to lose the 25 pounds of fat I'm carrying.

Any advice as to my approach and if I should be training differently.

BTW the advice above is coming from a personal training course I'm taking, which is internationally recognized. No doubt for weight loss a) seems to be the ticket. is it best for sport BJJ?

[Atomic]

If you're looking to get in great cardio shape, endurance training isn't really the best answer. Reason: most endurance training results in staying between a defined range of output and stress on the heart. If you want to maximize your cardio and fat burning potential, work on interval training.

It's really easy. Grab a stopwatch or use the timer on the bike, stairmaster, or whatever, then work intervals. All you need to do then is alternate, randomly, if possible, between low, medium, and high output. In terms of running, it'd be walk, run (not jog, run), and sprint for intervals ranging from 15 secs. up to 1 min. at a time. It all translates easily to bikes or whatever, as you're doing the same with your pace, sprinting, riding a fast pace, or tooling along.

Do this workout for 20 minutes and you'll most likely feel sick, initially, but it takes time to work up to your full potential. It's tough, so I'd only do it 3 times a week, to start and have other days you with lower intensity cardio work.

Also, I'd suggest using an precor elipse machine or a stairmaster, if your joints can take it. And if your joints are a problem, consider investing in some OsteoBiFlex to help you out some. It does work.

[Atomic]

If you're looking to build muscular endurance by weights, try a German Volume training system. Basically, it goes like this.
10 sets of 10 reps with around 60% of your max weight to start. You alternate between opposing muscle groups, like chest and back (bench and chins or bench and rows). You take only a 30 sec. break between each exercise and go at it! Other forum members have used this to develop excellent muscular endurance.

When on a program like this, break up your lifting schedule into something like this: Day 1: Chest/Back. Day 2: Legs/Shoulders. Day 3: Rest. Day 4: Arms. Day 5: Rest. Day 6--start over as day one.

Other points, limit yourself to two exercises for each body part (so, on chest/back day, do say, Bench/Chins, then do Incline and bent rows). One key point, on the secondary exercises, only do 3-4 sets, most likely 6-10 reps, depending on what you can handle.

Hope this helps.

Also, what certification course are you taking (as in, who's the governing body)?

[GuardMaster]

Personal Training

I'm enrolled in NFPT certification. (National federation of Personal Trainers).

Last I researched and as advised personal trainers still make at best less than what IT Professionals (like myself) make. So I may only consider it a part time endeavor. Too bad if it paid much better I'd love to make it a full time career.

GuardMaster