Welcome to the 911 Fitness Challenge, Alaska Blog! This has been developed to be used as a tool for communicating, educating, motivating and sharing your experiences as you work to improve your health and fitness. Feel free to share your successes, your frustrations, and your nutrition and fitness tips. Best of luck to all who participate in the 911 Fitness Challenge!
Monday, February 4, 2008
Training
Do you have questions about training? Wonder how many sets or reps to do? Don't know what a "rep" is? This posting is for you! Feel free to ask questions, give tips, and share your experiences.
4 comments:
Anonymous
said...
I have gotten pretty lean. I'm about 15% now. To get a more sculpted look, what kind of weight training should I be doing? High or low reps, and sets? Also how much cardio should I be shooting for weekly? I'm guessing that most of the "sculpted" look is going to come from a strict diet, am I right?
OK, to answer the first question, it's difficult to give a detailed answer without A LOT more information. The kind of weight training you do depends on the kind of results you want to see. for muscle growth, 8-12 reps to failure is the best way to go. Cardio can be done every day, if it fits into your lifestyle. A more sculpted look will come from getting leaner- whether you do that from increasing your muscle mass, restricting calories, or increasing your cardio is up to you. Good luck!
Now for the second question... Wow- congrats on your lifestyle change! Working out twice a day is ok, but difficult to maintain for long periods. The concern would be that your body would get worn down, so if you choose to do this, be sure to eat enough, get enough rest, and pay attention to your body; it will let you know if you're pushing too hard. If you'd like to determine your bodyfat and muscle changes, just let me know and we can get together for another pinch test. Then, i'll be able to tell you how many pounds of fat you've lost and how many pounds of muscle you've gained. Good Luck and keep up the great work!
4 comments:
I have gotten pretty lean. I'm about 15% now. To get a more sculpted look, what kind of weight training should I be doing? High or low reps, and sets? Also how much cardio should I be shooting for weekly? I'm guessing that most of the "sculpted" look is going to come from a strict diet, am I right?
I've stopped smoking, dropped 11 pounds, exercise 5-6 days a week, and I've been watching what I've been eating. I have a few questions.
1. Would working-out twice a day be ok? I would be doing cardio twice a day, a muscle group in the morning and a different one at night.
2. How do I find out my muscle %?
Thanks!!!
OK, to answer the first question, it's difficult to give a detailed answer without A LOT more information. The kind of weight training you do depends on the kind of results you want to see. for muscle growth, 8-12 reps to failure is the best way to go. Cardio can be done every day, if it fits into your lifestyle. A more sculpted look will come from getting leaner- whether you do that from increasing your muscle mass, restricting calories, or increasing your cardio is up to you. Good luck!
Now for the second question... Wow- congrats on your lifestyle change! Working out twice a day is ok, but difficult to maintain for long periods. The concern would be that your body would get worn down, so if you choose to do this, be sure to eat enough, get enough rest, and pay attention to your body; it will let you know if you're pushing too hard. If you'd like to determine your bodyfat and muscle changes, just let me know and we can get together for another pinch test. Then, i'll be able to tell you how many pounds of fat you've lost and how many pounds of muscle you've gained. Good Luck and keep up the great work!
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