In order to really get fit, you must focus on your diet and workout regimen. If you only have time for a three day per week workout plan, in order to really get fit, you must focus on your diet and workout regimen. If you only have time for a three day per week workout plan, it would look something like this:
Mon, Wed, Fri:
Warm up 5-10 min
30 minutes of lifting focusing on compound lifts (chest press, squats, military press, etc).
Rep range 8-15
Keep the heart rate up to enhance endurance. This means either circuit training or taking short 30 sec to 1 minute break between sets.
Immediately after strength training, do 30 minutes of cardio. Can vary pace/intensity as desired/tolerated.
5-10 minute cooldown/stretching after workout.
Diet:
5-6 small to medium size meals.
Moderate carb intake. Avoid sugars. Lean proteins. Lots of veggies and some fruits.
Eat more on training days and less on off days.
Track caloric intake. This can be easier with one of the fitness apps available.
If you’re interested in a specific regimen, just let me know.

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Posted by lsu777

Lake Charles

Member since Jan 2004

31448 posts

Posted on 8/9/18 at 8:21 am to FitDoc

quote:
In order to really get fit, you must focus on your diet and workout regimen. If you only have time for a three day per week workout plan, in order to really get fit, you must focus on your diet and workout regimen. If you only have time for a three day per week workout plan, it would look something like this:
Mon, Wed, Fri:
Warm up 5-10 min
30 minutes of lifting focusing on compound lifts (chest press, squats, military press, etc).
Rep range 8-15
Keep the heart rate up to enhance endurance. This means either circuit training or taking short 30 sec to 1 minute break between sets.
Immediately after strength training, do 30 minutes of cardio. Can vary pace/intensity as desired/tolerated.
5-10 minute cooldown/stretching after workout.
Diet:
5-6 small to medium size meals.
Moderate carb intake. Avoid sugars. Lean proteins. Lots of veggies and some fruits.
Eat more on training days and less on off days.
Track caloric intake. This can be easier with one of the fitness apps available.
If you’re interested in a specific regimen, just let me know.

jesus, you should do some research. 5-6 meals doesn't do anything. Sure you can do it, but it offers no benifit.

carb intake has zero to do with fitness or weightloss.Weekly calories and daily protein intake are what matter. once calories are met and protein is met, it does not matter 1 bit where the rest of calories come from. it can be from fatty proteins or it can come from veggies or fruit, doesn't matter.

your workout regiment is laughable. Sure its fine but you keep posting the circuit training BS like its a must, it isnt.

if you are going to try and sale stuff, don't bullshite and expect not to be called out on it. This board has lots of knowledgable people on it and can smell bullshite from a mile away.

btw there is a new book coming out called leangains by martin berkham, i suggest you buy, read it, read it again then read it again. It will teach more about nutrition and exercise then you learned in 8 years in school.

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