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

Phosphatidyl Serine Fat Burning Hormones

Phosphatidyl serine fat burning hormones, Phosphatidyl serine is a lipid produced in your brain and is widely available as a natural supplement derived from soybeans. The supplement was first introduced as a brain nutrient to help boost memory and cognitive abilities and is sold as a prescription drug in Europe for treating people with memory disorders.

In addition to its positive effects on the nervous system, Phosphatidyl serine also helps promote an optimal fat-burning hormone environment for those who exercise regularly.

Phosphatidyl serine is a hormone balancer or regulator that keeps your hormones on a fat-burning track and a muscle-building mode during or after exercise. Over time, aerobic exercise tends to lower the levels of your fat-burning hormones, and people who have been weight training correctly for several months may at some point also experience a drop in the effects of their fat-burning hormones.

Phosphatidyl serine fat burning hormones and Timing

Just as the timing of your Phosphatidyl serine supplements. When preparing for an aerobic workout, take Phosphatidyl serine approximately 20 to 30 minutes before you start exercising. You want Phosphatidyl serine to reach its peak effect around the middle of your workout to keep your body in fat-burning mode.

On the days you are weight training, take Phosphatidyl serine immediately before you lift. Then the peak effect of Phosphatidyl serine occurs close to the end of your workout and maintains the high levels of fat-burning hormones generated while lifting weights well after your workout is over. Phosphatidyl serine also corrects the body’s tendency (especially in older people) to burn muscle and promote fat storage after lifting weights.

If you have difficulty sleeping, you can take Phosphatidyl serine at night, about two to three hours before going to bed. Some people who exercise in the evening experience excessive levels of stress hormones before going to bed, resulting in sleeplessness and excessive late-night eating. Phosphatidyl serine may be effective in promoting rest and relaxation and inducing sleep.

Phosphatidyl serine has an excellent record not only of effectiveness but also of safety-side effects or complications are extremely rare. Sometimes mild stomach distress occurs from taking large amounts, but this can be avoided by starting with a low dose and gradually increasing it.

The dose for boosting memory and cognitive function is quite affordable at 100 to 200 milligrams per day. But the hormone-balancing dose is much higher at about 400 milligrams a day for women and 600 milligrams for men, although you will have to experiment to find the most effective dosage, especially if you are overweight. Do not exceed 800 milligrams per day without medical supervision.

Phosphatidyl serine is very expensive, but you can save money by taking your full dose only on days that you exercise or on days you feel out of control from stress. For non exercising days, take either a maintenance dose of 100 to 200 milligrams, or none at all. Also, take Phosphatidyl Serine in a cyclical on-off fashion, just as you would take creatine. In general, most performance-enhancing supplements work best if you give your body a break from them from time to time and only use them for four to eight weeks at a time. by perdita di peso

Posted by Unknown