Weight Training and Cardio for Beginners..

[trexlee001]

I've been promising to put together a training routine for people that want to maximize their time in the gym. (Add muscle and burn fat ) A program that is geared toward sleevers. So here it is. It's gender neutral so it can followed by both men and women. And ladies you won't look like a body builder if you lift weights. You won't "bulk" up and look like a man. Weight training is just as good for you as it is for us guys.

I also want to say that I think it's sad that this is one of the most infrequented forums on this site. This should be one of the most popular forums given what brought us all here in the first place... but I don't want to get on a diatribe so I will leave that comment at that.

Part one I will discuss incorporating HIIT training into your training. A nutshell on what it is, why you should do it, and how to do it. I've taken a few snipets from some good training articles I've read regarding in and put it all into a very basic "How to".

So here's PART ONE: Weight Training and Cardio for beginners

Research shows that High intensity interval training has these positive benefits over traditional cardio:

•Increased resting metabolic rate for upwards of 24 hours after exercise.
•Improved insulin sensitivity in the muscles.
•Higher levels of fat oxidation in the muscles.
•Significant spikes in growth hormone levels (which aid in fat loss) and catecholamine levels (chemicals your body produces to directly induce fat mobilization).
•Post-exercise appetite suppression.

The bottom line is that high-intensity interval training burns more fat in less time than steady-state cardio. But I want to add that just because it’s done in less time doesn’t mean that it’s easier. It just means you’re fitting more workout into less time. It is still going to kick you’re a$$ at the end of the day.

NOW, I want to also say that traditional cardio and muscle growth don’t go together very well. While I recommend that you always include some kind of cardio in your routine regardless of what your goals from working out are, there are right and wrong ways to do it.

For instance, considerable research shows that combing both strength and endurance training (concurrent training) can hinder your strength and muscle gains when compared to just strength training alone. This is why I recommend that people split their cardio and strength training into two separate workouts if they have time. This is tough to do of course as we all have jobs, kids, spouses and just general life responsabilities.. but at the same time too we’re only talking about 2 or 3 additional 20 minute workouts per week. And I also always recommend that if you do weights and cardio in one workout that you do WEIGHT TRAINING first. Weights first, Cardio Second. No exceptions!

So the longer your cardio sessions are, the more they impair strength and hypertrophy (muscle growth). So, the shorter your cardio sessions are, the more muscle you can preserve while in an extreme caloric deficit like we are from the sleeve. So this is what all of us are after. We need more muscle to increase our resting metabolic rates so we can burn more calories throughout the course of a normal day during our sedentary periods.

High-intensity interval training is a great training approach because it does shorten cardio sessions (which has a less negative impact on muscle growth/retention while still deriving significant benefits from the weight training exercise). The example I always use is look at the body of an Olympic sprinter and then look at the body of an Olympic long distance runner. The sprinter is muscular and looks like he/she is chiseled from stone while the long distance runner is skinny and looks untoned with almost no definition anywhere… something I call skinny fat.

So at this point you’re probably saying.. get on with it Rex! Just tell me the workout already!

The popular HIIT consensus from most researchers overwhelmingly agree that cycling (recumbent cycling to be specific) is the best way to incorporate HIIT training into your cardio routine.

Cycling is much more beneficial to muscle maintenance and growth over running/walking. This is because cycling involves the use of more of the same muscles used in hypertrophic movements (squats, for example) than running or walking does. It more closely imitates the motions that result in hypertrophic growth, and thus doesn’t impair hypertrophy nearly as much. Therefore, I recommend cycling for your high-intensity interval training (the next-best choice would be sprinting, as this too involves many of the same muscles), and I recommend keeping your sessions relatively short (around 20-25 minutes)

In terms of an exact protocol, here’s what you can do.

1.You start your workout with 2-3 minutes of low-intensity warmup on the lowest resistance.
2.You then bump the resistance up to 4-5, and pedal as fast as possible for 30 seconds.
3.You then reduce the resistance to its slowest setting and pedal at a moderate pace for 60 seconds. If you’re new to HIIT, you may need to extend this rest period to 90-120 seconds.
4.You repeat this cycle of all-out and recovery intervals for 20-25 minutes.
5.You do a 2-3 minute cool-down at a low intensity and you’re done.

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When I get a little more time today I'll lay out a basic 5X5 Weight lifting routine for beginners tThat you can incorporate if you want. I covered the Cardio part first even though it should always be done following weights.. Again. WEIGHTS FIRST.. cardio second.

I have a running training log here in another thread where I record my daily workouts if you are really bored and want to see what I'm doing each week.

[lvman]

Good information sir

[Joe Poppa]

Thank you for sharing this information.

[PITSTOP]

Great tips, much appreciated!

[trexlee001]

PART 2....

The weight training part of this program is to be conducted 3 days per week alternating workout A&B on non-consecutive days. For example:

Week One
•Day 1 - Workout A
•Day 2 – 20 min HIIT cardio
•Day 3 - Workout B
•Day 4 – 20 min HIIT cardio
•Day 5 - Workout A
•Days 6 & 7 – Rest (or you can do 1 HIIT cardio session)

It’s important that you give your body at least one rest day a week. If you’re a real go getter you can do what’s called “active rest” which is essentially going for a walk on a trail with your family or playing a game of hoops with your kids or taking the dogs for a walk.. low strenuous activity that has movement.

Week Two
•Day 1 - Workout B
•Day 2 – 20 min HIIT
•Day 3 - Workout A
•Day 4 – 20 min HIIT
•Day 5 - Workout B
•Days 6 & 7 – Rest – Rest (or you can do 1 HIIT cardio session)

Week 3 (repeat week one)
Week 4 (repeat week Two) and so on and so fourth..

I know I am calling this a 5X5 program but I’m thinking that given the physical level of most people just getting started, age, prior exercise experience and the calorie restriction of the sleeve I’m going to actually call for 3x5 for main lifts and 2x8 for accessory lifts during this first one month introduction phase. So all main lifts will have 3 sets of 5 reps and accessory lifts will have 2 sets of 8 reps.. Pretty simple? Good!

Here's how it works..

5×5 means five sets of five reps with the same weight. This excludes your lighter warmup sets. 1×5 is one heavy set of five reps, after you’ve warmed up, and applies to Deadlift only (Squatting 3x/week will get you stronger for Deadlifts because it works similar muscles. No need for more sets).

Your goal isn’t to get pumped or sore (although that’s possible once the weights get heavy). Your goal is to increase the weight each workout. If you get five reps on each set, add 2.5kg/5lb next time you do that exercise (so 1.25kg/2.5lb on each side of the bar). If you get 1×5 on Deadlifts, add 5kg/10lb next time. Don’t start too heavy or you’ll get sore legs and feel like skipping workouts in week one.

Start light to let your body get used to Squatting three times a week. Remember you’re adding 2.5kg/5lb per workout or 30kg/60lb per month on Squats. The weight will increase fast. No need to start too heavy. If you’ve done free weight exercises like Squat, Bench and Deadlift before, with proper form, start with 50% of your five rep max. If you’ve never used free weights, haven’t lifted in years, or you have no idea what a five rep max means, start with these weights: Squat, Bench Press, Overhead Press: 20kg/45lb. That’s the empty Olympic bar. Deadlift: 40kg/95lb. The empty bar with a plate of 10kg/25lb on each side. Barbell Row: 30kg/65lb. The empty bar with 5kg/10lb on each side.

You start heavier on Deadlifts and Barbell Rows because you can’t do these exercises with proper form holding an empty bar in the air. Each rep must start with the weight on the floor.


(Read more: StrongLifts 5x5: A Simple Workout To Get Stronger)

Workout A
(PHASE 1) NOTE: Be sure to Warm up with some light weight atleast 1-2 sets before actually starting your 3 working sets

Squats 3X5

Bench Press 3X5

Bent Over Row 3X5

Barbell Shrugs 2X8 (you can use dumbbells in phase one but they don’t work as well as barbells).. also DO NOT roll your shoulders!! Weight should be brought up like your trying to touch your delts to your ears hold at the top for 1 full second and then lower)

Tricep Extensions 2X8

Straight Bar or EZ curl bar Bicep Curls 2X8

Hyperextensions (body weight only for phase one) 2X10

AB Crunches 2x10


Workout B NOTE: Be sure to Warm up with some light weight atleast 1-2 sets before actually starting your 3 working sets


Deadlift 1X5 (Deadlifts are 1x5 for a reason. They are taxing on your CNS and if you mess around you will get hurt. So don't be the tough guy who wants to do 5x5 deadlifts, because you will fail miserably)

Standing Military Overhead Barbell Press 3X5

Bent Over Row (10% lighter than Workout A) 3X5

Close Grip Bench Press 2X8

Straight Bar or seated preacher Curls 2X8

AB Crunches 2X10

When you reach Phase Two Main lifts will be 5X5 and Accessory lifts will be 3X8

your first month of 3X5 will look like the attached picture for all Main Compound lifts except all exercises are 3X5

[trexlee001]

This is not that time consuming. Honestly, If you can't take the time to do this you probably don't have to time to even try working out. Common time for the weight training part of the workout is around 45 minutes. And common time on the HIIT part is 20-25 minutes. (On the weight training side you should rest about 2 minutes on average between sets maybe 3 minutes on the compound exercise sets).

Unless you are unable to do this program for medical reasons: do not alter the program. You are a novice, and quite simply you don't know what you're doing well enough yet to start modifying workouts that have worked for thousands of people. If you want to go changing everything to fit what you believe will give you better results, feel free to do your own thing but you're walking away from one of the most proven training programs ever to do you're own thing. Again, you should not alter this program. it works for a reason.

If you have really bad knees you can do box squats (google box squat videos to get an idea if you don't know how to squat using a box or a flat bench)

DO not exceed the 1X5 on dead lifts. You will just end up hurting yourself or over training.

You HAVE to do Squats and deadlifts on this routine. If you just don't like them or don't want to do them you should probably find a different program. the whole point of this program is to use 5 Compound lifts. Squat, Deadlift, Overhead Press, Bench Press and Bent over barbell rows. They are the core of this workout and are essential for it to have success.

DO NOT over do the cardio. You don't need more than 3 HIIT sessions a week using this program. It won't benefit you to do more. If you feel like you're not getting enough cardio add in some active rest. Walk your dog. Walk your neighbors dog. Rake leaves. Rake your neighbors leaves.

Yes, you can do your 20 minutes of HIIT training AFTER your 5X5 workout day. It will wipe you until your body gets used to doing the weight training so my advice would be to do your hiit cardio on days you don't lift for the first month or so and then after do your HIIT training after your training if you want as long as it's not hindering you from doing your 5X5 training on any of the 3 days per week you're lifting.

Get your protein in.. Muscle loves and needs protein. This is true for sleevers, non sleevers etc.. And Get your water in. You need it and a lot of it. Don't be afraid to up your protein by a couple hundred more calories on workout days. Drink more protein supps if you have to.. You're body will be nothing but better for it.

Any questions? Feel free to ask!

[trexlee001]

Has anyone given this a try?

Is it too complicted?

[Ema]

Thank you!

[trexlee001]

bumping this up..

[rn4u2nv]

I do a variety of things. I have a trainer 3x a week and I do classes. I also found something I fell in love with on those days I don't feel like leaving the house its called dailyburn.com it is pretty cool. For anyone doesn't belong to a gym yall should really check it out and it give you recommended workouts or you can pick your own

[kerrikoplin]

I am going to try this HIIT cycling. Thanks

[wishful looser]

I'm just 6 weeks out from surgery and was looking for something to get me started at the gym.

I'm totally intimidated working in the free weight area! Can I use the machines that do things like squats, bench, row, triceps extensions, bicep curls etc?? I feel like the machines will help me with my form to start at first.

Thanks!

[Davis165]

I am going to try this HIIT cycling. Thanks

I do the HIIT cycling on my exercise bike at home and absolutely love it!

[Davis165]

Thanks for posting the weight lifting workout! I've been trying to do things myself (weight training) and was not challenging myself nearly as much as I should have.

[Robbie1971]

To begin.....thank you.
A most excellent guide.

Your correct ,this forum needs to be up top. Its hidden down here.
Ive been doing this about a month and feel awesome. Hiit is exactly as said....I do it 4x a week though.
Thanks also for adding the link of the 5x5 workout routine (( or I missed it all the times I've reread this))