05-27-2012, 03:59 PM
Status: SAS Member
Join Date: Apr 2012
Location: Australia with a touch of NZ
Train hard. (4 days a week of weights is plenty if you're *really* pushing yourself, otherwise you will risk over-training).
Use mainly compound exercises ie exercises which in involve using more than one joint to complete (bench, squat, shoulder press, chin-up, rows, pull-downs etc). Curls in this case, do not get the girls.
Aim for 8-12 rep range.
3 sets per exercise. (except for leg exercises which should be trained harder).
Rest break is up to you. I vary mine from 1:30 - 3:00min, depending how heavy I am lifting.
Take a protein shake about 30min before your workout, and a shake within the the 30mins after your workout (also carbs are very important too). Aim for about 2gram protein/per kg of bodyweight on your training days.
Creatine is a good strength aid, probably the best legal one out there but you will get water retention.
To loose fat low/moderate carido, in the mornings, before you have eaten anything. If you must a banana or a slice of toast is OK. Coffee if GOOD, b/c clinical studies have shown it increases to bodies ability to burn energy using fat stores and it also decreases Perceived Exertion. nSO in other words, you don't feel like you;re working out as hard as you are.
Also (if your main aim is just to loose weight) keep your cardio efforts at a low/moderate intensity, studies have shown that at these lower levels the body taps into its fat stores as a primary fuel source rather than the bodies glucose.
Eat healthy, lots of veges, and on your workout days protein, protein, protein.
I'm allergic to alcohol and narcotics, I break out in handcuffs.