Personally I have so far been exposed to 3 different workout cultures (USA, Australia, Malaysia) to some degree. Definitely gained a range of advice from different personal trainers over the years, particularly my old trainer back in Australia who was a Lebanese guy practicing Thai kickboxing. He showed me the vigors of intense training over a short period of only 30 minutes, and instilled in me the importance of core training. Even a 30-45 minute intense training session will yield more results than 1-2 hours of dragging, chatting, and letting yourself cool down in between sets. With my old trainer, after 30 minutes, I'll already be dragging my feet down the stairs and gorging myself with a recovery drink. The weird thing was...I loved it! Never felt better in my life, and was always a good pump before heading for more boring lectures.
It is always good remember that the purpose of a weight training session is to induce shock and stress on your muscles, thereby forcing it to adapt to change and become stronger. Why would you rest and chat for more than 1-2 minutes and allow your muscles to cool down excessively? Kinda counterintuitive if you're trying to gain muscle and lose fat. Especially since a high intensity session would burn more calories, especially if working on supersets, complexes, or compound exercises which utilize multiple muscles simultaneously e.g. squats and deadlifts.
From my personal experience, a good workout would consist of the following elements:
It is always good remember that the purpose of a weight training session is to induce shock and stress on your muscles, thereby forcing it to adapt to change and become stronger. Why would you rest and chat for more than 1-2 minutes and allow your muscles to cool down excessively? Kinda counterintuitive if you're trying to gain muscle and lose fat. Especially since a high intensity session would burn more calories, especially if working on supersets, complexes, or compound exercises which utilize multiple muscles simultaneously e.g. squats and deadlifts.
From my personal experience, a good workout would consist of the following elements:
- 5 minutes of cardio to raise your body core temperature
- Sufficient stretching of muscles
- 30-60 minutes of high intensity weight training
- Sufficient H2O to keep body hydrated
- Recovery shake to provide body with quick carbs (energy) and protein (build muscles)
- Cardio after the training session to burn excess fat
You might add to something like this with the addition of creatine and other supplements e.g. Branched Chain Amino Acids (BCAA) or Nitric Oxide (NO) boosters e.g BSN NO-Xplode. Although creatine is usually recommended to increase your workout productivity (increase energy production and minimizes lactic acid production), NO boosters are still an unproven, albeit safe workout enhancer. (Although I've read a medicine news article which states that donated blood are useless once the NO in the blood gradually reduces over time, since NO is responsible for dilating the blood vessels and allowing additional blood flow in the body)
No comments:
Post a Comment