metrocard
Legend
Metro! Sick motivation right there! I'm going to the gym in about an hour.
Also to OBM: 2 days is probably a bit light, even if you are doing HUGE volume workouts. That's 3 days rest between workouts. While rest is important you can do "active rest days" to decrease bodyfat% and get stronger. I'd say 3x a week is good for the beginner programs but as your strength and endurance goes up you can increase the # of days you workout.
Metro: i'm interested in your experience and knowledge. I wish I lived in NYC so I could pick your brain on the topic of fitness and nutrition in person. I'm currently dieting down from 230 to 200 in an attempt to look awesome for my wedding/honeymoon (September) But also to increase my vertical jump and my basketball skills/effectiveness/explosiveness. I'm not so much interested in "Bodybuilding" as I am athletic gains.
I've begun investigating various jump programs (http://www.higher-faster-sports.com/theultimatesplit.html) and The Vertical Jump Bible. Combining them with upper body workouts and progressive weight training to get into game shape for this upcoming basketball season (I'm a D3 player, play some D2 call up games).
The season starts in October so I'm hoping that by cutting to ~200 by then I will be more effective.
Is there a program you implemented for the D1 team that would be useful for me? Perhaps you can point me in the right direction or at least let me know if I'm on the right path with my choice of combining pylo and resistance training work.
We're all slaves on a farm. We become free once we leave the farm. Exercise is a modecule of freedom, freeing your body from sedetary lifestyle that makes you easier to control. The more fit your body is the more fit your mind will be.
230lbs is possible. It seems you have the motivation. Hold on to that. Feel angry at yourself if you skip a day or don't do what you PLANNED to do. Get emotional about it, this matters to you. You WANT to lose 30 pounds and thats where you're going to get.
My friend was 250, got him to 180 lbs in a couple of months. Had a lot of ladies over him, problem was; he met a woman who loved to cook and feed him. He replaced his fitness training with sex and his healthful eating with his girlfriend's food. My friend went back to 250lbs. Never seem got back to the 180 area.
I'm going to give you a periodization program, free of charge of course. A periodization program is a cycle split program that keeps your progression going to maximal fitness levels; basically no plateu; more results for the energy you put in.
Plan for your weightloss:
Combination of high intensity interval training (HIIT) and long distance training. (LDT) 5 days a week
HIIT
Location: Treadmill
Duration: 15 minutes
Intensity: Intervals: Start with a 2 minute warm up of walking. Followed by a 1 minute run(Moderate intensity) > 30 second sprint (High intensity) then a 30 walk (Low intensity)
For example:
I get on my treadmill; put it on 3.0 Incline and 4.0 speed for a 2 minute walk
My interval cycle consist of:
1 minute run at 8.0 speed and 3.0 incline
30 second sprint at 11.0 speed and 3.0 incline
30 second walk at 4.0 speed and 3.0 incline
If you're starting, you can adjust the intensity of the speed and incline to where you're most comfortable. For example. 3.0 = LOW 5.0 = MODERATE 7.0 = HIGH
Does that make sense?
LDT
Location: Outdoors(track, park, road)
Duration: 35 minutes
Intesntiy: 45-55% of your max
For example:
I run 5 miles under 35 minutes; but that's at 60-70% of my max.
Does that make sense? Ask if you have a thought.
Now you will go through a 12 week program divided into 3 levels. Which level try to adjust the intensity higher.
Week 1-4 (Level 1)
Monday - HIIT
Tuesday - LDT
Wendesday - LDT
Thursday - LDT
Friday - HIIT
Week 5-8 (Level 2)
Monday - LDT
Tuesday - HIIT
Wendesday - HIIT
Thursday - HIIT
Friday - LDT
Week 9-12 (Level 3)
Monday - HIIT
Tuesday - LDT
Wendesday - HIIT
Thursday - LDT
Friday - HIIT
Once you ever level 3, you should see great results. Level 3 is used to maintain your results and continuing maximizing your max, plateus suck so my goal here is to increase your range of fitness results.
That's the CARDIOVASULAR PROGRAM.
Right after these cardio workouts, do some weight lifting, push ups, pull ups, squat jumps, burpees, shadow boxing, hitting the bag, working with kettlebells.
I'll post some cool videos later on about those ANAEROBIC workouts that will build MUSCLE and break down fat in your body.
The more lean muscle mass you contain, the more fat you burn. Muscles are fat burning machines.
I have to head back to work, but I will come back and answer your questions. I may give you an additional program, but its good to start with the cardio program and do an hour of lifting and plyometrics after that atleast 4-5 times a week.
Peace.