QUESTION: Now than big man, hope your well - Im asking your advice - seen as though you look very well placed to dispense it. Ive started training at a semi decent level again and I want advice on a sensible stack to assist my efforts - the goals are weight loss,its brother muscle tone and prompt recovery. My week for the foreseeable future is as follows : 4/5 x Insanity type work out 2 x Rock Climbing sessions 1 x 5 km run 2 or 3 x 30 min traditional weight sessions - all 12+ reps. Very different to the type of stuff your used to I imagine, but If you have the time Id be grateful to here your thoughts. Look forward to hearing back from you. ANSWER: Combining such high frequency HIIT type workout with rigorous bodyweight training and traditional bodybuilding type weight training could be detrimental to your muscle mass (assuming you are training every day). Yes you will get fast results but you will soon stall as your metabolism becomes non-existent. I do however strongly believe that there is no such thing as over-training, rather under-eating! So the first thing to address is; energy in vs energy out. Are you consuming enough calories for such high frequency type training? Are you timing your macro-nutrients to maximise performance, energy, and recovery? Personally, I would shake your programme about a little: Weights LEGS, HIIT (H) Rest (L) Weights UPPER BODY, HIIT (M) Rest (L) Climbing (M) Rest/HIIT (L/M) Climbing (M) Rest/Long Walk (L) OR Weights LEGS (H) HIIT row (M) Rock climbing (L) Weights UPPER (M) HIIT sprints (L) Rock climbing (M) Rest (L) You do not need to follow a set 7 day programme, your body has no idea what a week is. You may be better off staggering your days and allowing for a days rest. Treat HIIT as seriously as you treat weight training. As for nutrition I would run low carbs (L) on rest/active-rest days, moderate-high (M) carb on weights/HIIT days and a high (H) carb day after training legs.
Posted on: Wed, 10 Sep 2014 17:26:20 +0000
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