I figure some people might be interested in what I personally do for training. I won’t go into too much detail in terms of mobility or self-myofascial release (SMR) but I will outline my weight training and goals and stuff like that.
My current goals are to drop down to single digit bodyfat. I’m not currently measuring bodyfat. I am taking girth measurements, skinfold measurements, and body weight. I’m also taking pics to see the progress. I’m also trying to keep as much as my muscle mass as possible while trying to lose only fat mass. I have leaned out before, but I did it too quickly and ended up losing a fair amount of lean mass too. This time around, I’m aiming to lose 1-2 lbs per week. This will ensure minimum losses in muscle.
I’m not a big proponent of cardio for fat loss because I feel it’s a waste of time. I guess I should re-phrase that, I feel it has a poor return on investment. I could spend 1 hour doing boring steady state cardio all the while thinking about how I would rather be watching grass grow… So say I do an hour of cardio, maybe I burn 500 calories. Instead of doing that, I just cut 500 calories from my diet. Voila! Problem solved, and I will have that hour to write entertaining blog posts for my faithful readers.
With that said, I don’t want people to think I think cardio is useless or that I’m a sloth. I don’t sit on my ass all day. I do work. In all honesty, I’d rather immerse myself in Diagnosis and Movement Impairment Syndrome by Shirley Sahrmann, then haul ass on a treadmill.
For weight training, I’m doing a pretty simple program. Here are my last four sessions:
Day 1:Incline Bench, BB Rows, Dips, DB Curls
Day 2: Back Squats, Hip Thrusts, Drag Curls
Day 3: Weighted Chins, Floor Bench, Cable Rows, Band Pushdowns
Day 4: Deadlifts, Back Extensions, Hammer Curls
Yes, there are a few isolation movements. I have them in there because my biceps need some work and I find I lose mass from them pretty quick, so I want as much stimulation as possible. The big compound lifts are still the ones I concentrate on. I’m doing a method called reverse pyramid training on 2 of my main lifts. I really like the results I’ve gotten so far.
This program is mainly for strength and size. If you keep you strength up, it’s pretty likely that you are keeping most of your muscle mass. So staying strong is important.
I wasn’t able to do dips last week because I hurt my shoulder incline benching. My floor bench a few days later suffered as well. My shoulder feels around 100% now, so I’ll be good for next week.
My diet is intermittent fasting. I wrote about it in my post titled Feeding, Satiety and Fullness, which can be found here. If you’re too lazy to read that last article I will summarize IF’ing for you. I have an 8 hour feeding window, and then fast for the next 16 hours. This is daily. On days that I train my caloric intake is at maintenance levels. Off days, they are below maintenance levels.
I’ve been slacking a bit on my blog posts. I will give you a few good ones next week. I’m attending Mike Robertson’s seminar this weekend on Bulletproofing Your Clients Lower Back and Knees. Cannot wait to hear him speak as everything he says is golden.