I am doing three day full body right now with 5 sessions a week on the elliptical doing HIIT. And I am looking to switch it up a little and would love some suggestions from the pro’s out there. I would like to lower body fat and get rid of that gut.
[quote]flyfishin4trout wrote:
I am doing three day full body right now with 5 sessions a week on the elliptical doing HIIT.[/quote]
How long have you been training like this? If you’ve kept the exact same workout for more than 8 weeks or so, it’s time to do new exercises, sets/reps, or maybe a different (upper/Lower) split.
[quote]
MWF 3 sets 8
Overhand Pull ups as many as I can do 3 sets
Squats
Lunges
Dips
Reverse grip barbel curls
Lawn mowers
Deads
Side bends for obliques
Ball work for abs with weight[/quote]
Not too bad at all. Without knowing the answer to my first question above, I’d still switch some things around to be even more effective. Like…
A: Squat
B: Pull-up
C: Deadlift (rotate the A, B, C exercises each training session)
D1: Dip
D2: Lunge
D3: Lawn mower (which I presume is a bent over dumbbell row)
E1: Curl stuff
E2: Whatever ab stuff
It keeps all the biggest and most challenging exercises up front, when you’ll have the most energy. By rotating them through the week, each one will be the first exercise of the day once a week.
And use different sets/reps for different workouts. Day one, 6x4. Day two, 4x10
[quote]flyfishin4trout wrote:
Breakfast is
greens+ bar peanut butter
glass of OJ
coffee with milk and one splenda[/quote]
More protein, please. Breakfast can and should be one of the bigger meals of the day. This looks like a snack. If you’re time-challenged, throw some hard boiled eggs in a wrap.
[quote]Mid morning snack
Oats with raisins or banana[/quote] Any protein, please.
[quote]Pre workout snack is
ON Whey with water[/quote]
How close to the workout, time-wise, is this. If it’s an hour or so, I’d drop it. It won’t help us cut the bodyfat any easier.
[quote]Post workout is lunch
Mixed greens salad chicken breast, wheat bread, slice of meunster, and lowfat italian dressing[/quote]
Immediately post-workout, you want liquid nutrition to really get into your system quickly. Surge would be fine. A meal like this would be better an hour or two after the workout.
Is this mixed together, like a trail mix or something? How many calories are in the half-cup serving? Nuts and coconut are very calorie-dense. So you might be able to find a better snack. Some kind of meat (jerky?) or eggs (hard boiled?) would be great.
Thumbs up.
What’s your daily calorie intake, roundabouts? If the above meals are a typical day, there’s not a lot of protein at all, and that’s what we want to maintain and build some lean muscle.
Wow. That is a ton of information. Thanks a ton. I probably eat about 2000 calories a day. I baked some eggs with salsa and cheese for some snacks and breakfast. I also cooked 3 chicken breasts. So if I get some more protein and mix up the workout I should be good to go.
I also have another quick question. When I bought my elliptical they gave me some of those perfect pushup bars. I used them a couple of times and man was I sore. Are these good stuff or am I wasting my time. Thanks
[quote]flyfishin4trout wrote:
I also have another quick question. When I bought my elliptical they gave me some of those perfect pushup bars. I used them a couple of times and man was I sore. Are these good stuff or am I wasting my time. Thanks[/quote]
The ones that rotate, right? I keep meaning to try those out somewhere, because I’ve heard mixed reviews. Some people like the feeling and get a more intense contraction, but for some it aggravates the wrist, elbow, and/or shoulder. So if you can use it without pain, go for it. If it hurts, sell it to your buddy for ten bucks.
Push-ups are an awesome exercise and greatly overlooked. If you can knock out more than 12-15 basic push-ups in a set, try a different variation.
[quote]TNT-CDN wrote:
Eat more meat, egss, fish, and dairy. LOTS more. Then lift more.
How can anyone do HIIT on an elyptical?
TNT[/quote]
I have a precor Precor - Best Home Exercise Equipment (US) – Precor At Home that has a 40 degree incline and then crazy resistance. It will make you think your heart is going to explode. I use the heart rate monitor and run intervals program on it. My rate will exceed 190 at times, but I try to keep it below that.
Im going to the grocery store tonight to purchase some lowfat plain yogurt, egg whites, and I will try to find some fish that is easy to cook. Any suggestions. Thanks again
[quote]flyfishin4trout wrote:
I have a precor Precor - Best Home Exercise Equipment (US) – Precor At Home that has a 40 degree incline and then crazy resistance. It will make you think your heart is going to explode. I use the heart rate monitor and run intervals program on it. My rate will exceed 190 at times, but I try to keep it below that.
Im going to the grocery store tonight to purchase some lowfat plain yogurt, egg whites, and I will try to find some fish that is easy to cook. Any suggestions. Thanks again
[/quote]
Tilapia can usually be microwaved and cooked quickly in a few minutes. Other than that, Ive tossed canned tuna into pasta sauce. It’s unusual, and don’t tell my Nonna, but it’s fine. You can always toss any defrosted fish in a pan with a bit of olive oil, sprinkle on some herbs, flip it, and you’re doone.
About the HIIT work, don’t forget you can also alternate directions on ellipitcals. Backwards will be harder than forwards, so you can play around with it like that as well.
Back when I used to wrestle, our coach would also have us do some HIIT on the elliptical. One thing that’s really effective is to get down into a lower stance for a “sprint” portion. You’ll definitely feel the difference, I’ll tell you that much. I wouldn’t recommend that if you have any sort of knee/other joint problems, though.
[quote]flyfishin4trout wrote:
Im going to the grocery store tonight to purchase some lowfat plain yogurt, egg whites, and I will try to find some fish that is easy to cook. Any suggestions. Thanks again [/quote]
Try Wild Pacific Salmon. It pains me, living in Nova Scotia, to recommend staying away from Atlantic salmon. It’s all farmed now and is not the fish I grew up eating.
“Pre workout snack is
ON Whey with water
How close to the workout, time-wise, is this. If it’s an hour or so, I’d drop it. It won’t help us cut the bodyfat any easier.”
In response to this it is usually about 15 minutes before workout. Should I not have a pre workout meal or shake?
Also forgot to ask if I should use any supplements?
Made eggs with spinach and salsa about 3 to 4 eggs.
One slice of wheat bread.
Large coffee with milk and a splenda.
Workout is 3 sets of 8 to failure. Rest 1 minute between sets. More detail on workout above. I am thinking of trying the EDT program. Would that be recommended?
[quote]flyfishin4trout wrote:
“Pre workout snack is
ON Whey with water
How close to the workout, time-wise, is this. If it’s an hour or so, I’d drop it. It won’t help us cut the bodyfat any easier.”
In response to this it is usually about 15 minutes before workout. Should I not have a pre workout meal or shake? [/quote]
Generally, I don’t like recommending a pre-workout meal/shake if fat loss is the goal (which in this case, it is). If you tend to have blood sugar issues or ravenous hunger pains, eat something or have a shake 60-90 minutes before training if possible (as long as that isn’t right on top of your previous meal/snack.)
Like I said before, a postworkout shake like Surge would be great and will help recovery tremendously. Aside from that, BCAAs and Flameout would be my next two suggestions.
