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Rezmout wrote:
i want to lose the fat and get in shape so i could get back to triathlon (i used to do up to 4 years ago).
Cool. Now that's a concrete goal to aim for. Maybe look for a triathlon being held in a year or so, just to make the timeline more finite.
Also y beer belly doesn't give me a good feel and constantly disappointed with myself.
I hear you, but just keep in mind that you were out of the gym with a legit injury. Even if your diet slipped during that time, it's not like you were going along fine and then decided one day "Yeah, this whole 'being in shape' thing isn't for me, so I'll quit."
I just had a session with my nutritionist today and she is taking me on a very strict 4 weeks diet then we go for a more manageable 16 to 20 weeks from there
Gotcha. If you're working with a nutritionist, I'll leave all the diet info to them. Working live with someone face-to-face will pretty much always trump online discussion. But please do ask them about workout nutrition. A protein/carb shake taken before, during, and/or after exercise can have tremendous benefit.
Yes, you're trying to lose fat, but the positives of providing your body the nutrition it needs at that time outweighs any "negative" of taking in calories while exercising.
hopefully by then we should have a life style that would go for the next three or four decades!
Fixed that for you. ;)
So your suggestion is to cut down on the cardio sessions and add 4 days of weight training? can i finish or start a weight sessions with a little cardio? and if you think its ok, then should it be interval or just medium paced 20 min cardio?
Yep, I'd suggest slightly de-emphasizing the cardio in order to give solid attention to weight training. Three or four days of basic lifting, with some "easy-ish" cardio on those days and one or two days of only cardio, would be a very solid start.
If we're doing cardio right after lifting - always after, not before - 20 minutes of steady pace work is fine. Intervals are often too taxing when they're done right after weights. On days of just cardio, you can go harder, longer, or faster. (Thats what she said.)
For a basic weight training plan, check some of these:
http://www.T-Nation.com/...er_of_3_program
http://www.T-Nation.com/..._from_southwood
http://www.T-Nation.com/..._forced_layoffs
(^ This might actually be the most appropriate for right now)
http://www.T-Nation.com/...hedup_meatheads
(^ I like this layout in general, but it'd be more appropriate once you've built/re-built more of a foundation)
gym is 6 days a week and i be happy to do a combo of 45 min weight, 20 min cardio.
This, done consistently, plus tweaking your diet via the nutritionist, will absolutely get you where you want to go.
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