Ive been training for a couple of years now and mainly do weights. Have decided I really need to strip away that last layer of fat and so am upping my cardio.
Have heard the best way to strip fat without burning muscle is to get the heart rate up high (80-90%) for a short time (30-40mins). Is this right? If not, what have you found to work?
Also, am getting tired of holding onto the sensors on the machines, whats the best heart rate monitor I should get?
Hey there. Working at 80 to 90% is too high. That's an aerobic workout which is good for the heart but isn't best for burning fat. You can also burn glycogen at a rate that high which will wind up making your muscles look flat. Work at 65 to 75% of your maximum heart rate and try it out for 30 minutes 3x a week. In a month's time you should see some sound results. In two months you should really see some changes. Eat sensibly also. Don't completely neglect diet.
On weights, I did the muscle building programme (splits) from here for 12 weeks. Did not see much change but maybe Im just too fussy. Am now looking for a new programme and in the meantime am doing all body (chest, back, shoulders, arms, legs; 3 sets for each) 3 times per week.
Some people say all-body like this is better anyway, what do you think? Where do you get your programmes?
Usually, yes, since when you do a full body workout it can be done as a circuit, meaning you complete one exercise and immediately move on to the next, or pause for a short rest (30sec - 1min). That will keep your heart rate up, optimally, around 65-75% of your max heart rate.
In terms of cardio exercise right now the best research and experience shows that HITT - High Intensity Interval Training is the best way to lose that layer of fat. Google it. Last consider doing 4 sets instead of three with heavier weights and lower reps. The research indicates that results in a greater release of hormones such as Testosterone and HGH, both of which will help you strip fat.
On weights, I did the muscle building programme (splits) from here for 12 weeks. Did not see much change but maybe Im just too fussy. Am now looking for a new programme and in the meantime am doing all body (chest, back, shoulders, arms, legs; 3 sets for each) 3 times per week.
Some people say all-body like this is better anyway, what do you think? Where do you get your programmes?
There are some really good programs on T-nation - Chad Waterbury in particaular does some great Full-body workouts - his TBT (Total Body Training) workout is excellent - pretty much everyone I know who has done it has had great results. I even have it entered in a spreadsheetif you want a copy?
This is a list of all of his programs (including TBT): http://forum.bodybuilding.com/showthread.php?t=643686
