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September 13, 2008 at 8:00 pm
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November 10, 2008 at 3:44 am
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Hello there how are we all. I am in need of a strength and cardio training program that has worked for you guys and gals. I just finished a 12 week challenge where I leaned up a lot, I was doing weights 5 times a week along with one 10-15km run a week, 2 interval training sessions and 1 fartlek session, but now I want to look at gaining more muscle. I Was doing most of my cardio in the mornings before breakfast but I was told that I may have been burning a lot of muscle which I really don?t want to do. So uitlamtely I want to now burn the fat I?ve gained since the challenge but still gain muscle. I have recently been on leave and have put on a bit of body fat so I was looking for some training program ideas to shed the body fat but keep and build on the muscle I have. The only thing is I have also got the triathlon bug and ive been getting into them which has not helped in building more muscle. I have stopped doing the long tri’s and I’m going to stick to the sprint distances so I can still enjoy them but not lose muscle. I also need help in preforming pull- ups as to be a PTI in the RAAF I need to do 10 and I can now only do one. I also need to tone my legs/buttocks, my arms and shoulders are gaining like there is no tomorrow but my damn lower body seems a decade behind. I was to be able to run the 5km in 23mins and complete the 10 chin ups I also want to get down to at least 10-12% body fat i believe now im around 15-18%. Like i said before my diet has been off as ive been on leave but I’m ready to be super clean again. The only thing is I noticed the heavier i got with weights the hungrier I became and I craved carbs which I think I ate to much of as I lost my 6 pack, which I want back before Christmas. I know you are all very busy but if anyone has any ideas or maybe a sample program I would be very appreciative.
Cheers Jess