Weight training plus aerobic periodization

Weight training plus aerobic periodization: Begin by doing a good lower body split-weight session to burn all the carbohydrates (muscle glycogen) stored in your large leg muscles. Then, do light-to moderate-intensity aerobic exercise using a treadmill or stair climber; this will specifically target your fat stores since you have burned off all your carbohydrate stores during weight training. During this periodization, it is particularly important that you don’t work out too long (over an hour) or too intensely since you may end up burning muscle for fuel instead of fat. To guard against muscle burning, it is a good idea to drink a low-carbohydrate protein shake before this kind of workout. For many people, this combination of aerobic and weight-training exercises works best to burn fat faster.

SAMPLE EXERCISE SCHEDULES:
WEIGHT TRAINING VERSUS CARDIO-AEROBIC

In general, it is ideal if you can concentrate on weight training (muscle building) one day and cardio (fat burning) on another so that you don’t exhaust yourself and create an imbalance among your hormones. Because each of these forms of exercise works differently within your body and hormone systems, it is important to allow time for your body to respond to them independently.

On days when you weight-train, I recommend only a brief 5-to-10 minutes aerobic workout to warm up and get your blood pumping. But no more aerobics than that! Below are some sample exercise plans that implement the exercise splits described above. You will notice that getting a good workout does not require impossible amounts of hours at the gym, just regularly scheduled, relatively short intervals. Remember that my preferred aerobic exercises are walking on an incline (as on a treadmill), stair climbing, or using an elliptical trainer (which is easy on the kness and back). Other healthy alternatives are brisk walking and light jogging.

Plan I : Exercising Four Days per Week

Monday
5 to 10 minutes of light aerobic exercise for a warm-up
Upper-body exercises (see two-day split)
Total time: 30 to 45 minutes

TUESDAY
Rest day

Rest means taking a break from formal exercise but maintaining your normally daily physical routines and activities such as taking leisurely walks or climbing the stairs instead of taking the elevator. By rest, I do not mean staying in bed doing nothing but watch TV or sitting in front of your computer for hours.

WEDNESDAY
45 minutes of aerobic exercise

THURSDAY
5 to 10 minutes of light aerobic exercise
Lower-body exercises (see two-day split)
Total time: 30 to 45 minutes


FRIDAY
Rest day


SATURDAY
45 minutes of aerobic exercise


SUNDAY
Rest day

Plan II: Exercising Six Days per Week


MONDAY
5 to 10 minutes of light aerobic exercise
Upper-body exercises (see three-day split)
Total time: 30 to 45 minutes


TUESDAY
45 minutes of aerobic exercise


WEDNESDAY
5 to 10 minutes of light aerobic exercise
Ab and back exercises (see three-day split)
Total time: 30 to 45 minutes

THURSDAY
Rest day
FRIDAY
45 minutes of aerobic exercise

SATURDAY
5 to 10 minutes of light aerobic exercise
Lower-body exercises (see three-day split)
Total time: 30 to 45 minutes

SUNDAY
45 minutes of aerobic exercise Posted by Unknown