tricks of the trade
Ok, where to start? In order to become fit you need realistic goals. It's fine to aim high but the disappointment when you don't obtain the unrealistic does more damage than good. Don't step on a scale very other day. The mirror is your friend when trying to obtain a desired look. Scale, once a month.
Fat loss. The best way to lose undesired weight is as of now, work ethic and diet. Cardio on an empty stomach. This way your body doesn't have the carbs to burn and in turn is forced to burn body fat. You need to figure out a heart rate that will allow you to burn fat but maintain muscle. This is not a cardiovascular workout I'm talking about, but a fat burning process. I'll get into cardio in a minute. There are calculators to help determine the rate needed. Target Heart Rate Calculator
Diet is more of a trial and error. Every humane body responds to something different. But a common mistake is IMO Atkins diet. The brain needs carbs to function. But it's a platform for a decent contest prep or quick results diet for the average guy. It's not healthy to deplete carbs all together. However you can cycle them and still function 100% and either help get or stay very fit. Example would be. 50/20/20/50/100/10/10 (100 being a cheat day)
Building lean mass. Though I am sure this doesn't apply to this thread seeing most are wanting to be ready for some sort of combat and lactive acid is not your friend in an event such as combat. But I'll touch on workout routines for a minute. In the gym. Your not there to shoot the ****. Fact is your there to work. Rest periods need to be short. No more than 2 minutes inbetween sets. You don't want your slow twitch muscle fibers to heal inbetween tearing them. This is a long subject but I'll try to sumorize the best I can. In building muscle lower reps work tear fuscle fibers. The increase and swelling of fibers are what gives the humane the symetrical muscular build.
Endurance is a bit tricky. In the old time boxing days it was thought that if the fighter could cover long distance for a long period of time the fight would be easier. Modern day studies show that short cardio workout routines allow the body to understand the spurts and rests. Allowing better control of lactic acid build up, reaquiring normal heart rate in short rest period, and oxygen flow. Wind sprints and short period cardio/biometrics are what todays mma fighters to to prepare for what is a very tiring sport. Also weight lifting is a high rep fast twitch fiber routine.
I will conclude here. With diet, if you have to eat out, even fast food. Make the smartest choice possible. When you do not feel like going to the gym, just get dressed and walk in the door. After that do whatever you can while your there. Anything is better than nothing.
Drink water. Lots of water. Very important to stay hydrated. Try for atleast a gallon a day. I carry a gallon jug at all times so I know how much I drank that day.
Ok, where to start? In order to become fit you need realistic goals. It's fine to aim high but the disappointment when you don't obtain the unrealistic does more damage than good. Don't step on a scale very other day. The mirror is your friend when trying to obtain a desired look. Scale, once a month.
Fat loss. The best way to lose undesired weight is as of now, work ethic and diet. Cardio on an empty stomach. This way your body doesn't have the carbs to burn and in turn is forced to burn body fat. You need to figure out a heart rate that will allow you to burn fat but maintain muscle. This is not a cardiovascular workout I'm talking about, but a fat burning process. I'll get into cardio in a minute. There are calculators to help determine the rate needed. Target Heart Rate Calculator
Diet is more of a trial and error. Every humane body responds to something different. But a common mistake is IMO Atkins diet. The brain needs carbs to function. But it's a platform for a decent contest prep or quick results diet for the average guy. It's not healthy to deplete carbs all together. However you can cycle them and still function 100% and either help get or stay very fit. Example would be. 50/20/20/50/100/10/10 (100 being a cheat day)
Building lean mass. Though I am sure this doesn't apply to this thread seeing most are wanting to be ready for some sort of combat and lactive acid is not your friend in an event such as combat. But I'll touch on workout routines for a minute. In the gym. Your not there to shoot the ****. Fact is your there to work. Rest periods need to be short. No more than 2 minutes inbetween sets. You don't want your slow twitch muscle fibers to heal inbetween tearing them. This is a long subject but I'll try to sumorize the best I can. In building muscle lower reps work tear fuscle fibers. The increase and swelling of fibers are what gives the humane the symetrical muscular build.
Endurance is a bit tricky. In the old time boxing days it was thought that if the fighter could cover long distance for a long period of time the fight would be easier. Modern day studies show that short cardio workout routines allow the body to understand the spurts and rests. Allowing better control of lactic acid build up, reaquiring normal heart rate in short rest period, and oxygen flow. Wind sprints and short period cardio/biometrics are what todays mma fighters to to prepare for what is a very tiring sport. Also weight lifting is a high rep fast twitch fiber routine.
I will conclude here. With diet, if you have to eat out, even fast food. Make the smartest choice possible. When you do not feel like going to the gym, just get dressed and walk in the door. After that do whatever you can while your there. Anything is better than nothing.
Drink water. Lots of water. Very important to stay hydrated. Try for atleast a gallon a day. I carry a gallon jug at all times so I know how much I drank that day.
for P90X. It works.
