Tonight's Workout
Usually I hit the gym around 5.00pm give or take a few minutes. First a bit of background.
I go to the gym in the evening because there is no way I can wake up early enough to go during the day. It's suggested that in order to maximise fat burning you need to exercise during the morning before breakfast. The rationale behind this is quite simple. In order for your muscles to work they need energy, usually they draw this energy from the glycogen in the muscle cells and this glycogen is created from the food you eat. Therefore, if you exercise in the morning before eating, your muscles should be depleted of glycogen and therefore your body starts to convert fat to energy. It's a good start to the day as well. Your metabolism gets a sharp kick in the nads to wake it up and get it pumping for day and because of the endorphine rush you feel great as well. Of course, all this is fantastic... if you can drag your ass out of bed. It's been proven that I am just not a morning person and so this isn't the best for me.
Now, you can replicate this glycogen depleted state in the evening but it's nowhere near as effective. Simply put, if you save your cardio for the end of your weight training, your body will be partially depleted of glycogen and therefore start burning fat instead. Cardio training being the most effective method of burning fat. Weight training does burn fat as well but not as efficiently. So, I go in the evenings and save my cardio for the end of the workout so In can maximize my fat loss as much as possible.
I work out every day, saving Saturday and Sundays for rest days. I should really work out 7 days a week but again, I really can't be bothered going to the gym on Sat or Sun. I like sleeping in and most of the gyms here shut around 1pm anyway on a weekend. So, weight training every day, working a different group of body parts. I try and get at least 30 mins of cardio in at the end of each workout. Sometimes it's more, sometimes it's less depending on how I feel energy wise and if I've got anything else to do that evening. On fridays I go in the morning at 11.00 and have an hour long session with my personal trainer. I can't recommend a trainer enough. He creates new programmes for me every month and works me hard to keep me on target and motivated. Without him, I'd be nowhere near where I am today.
Tonight I decided on my Back and Biceps routine. This consists of:
The reason for the drop set at the end of each exercise is to pull the last drop of power from the muscle and really push it to its limit. You get a good pump from the muscle as well which makes it feel like it has been *used*. I hate working out only to find that you don't feel like you have when you're done. Yes, I suppose I'm a masochist in that regard :)
I go to the gym in the evening because there is no way I can wake up early enough to go during the day. It's suggested that in order to maximise fat burning you need to exercise during the morning before breakfast. The rationale behind this is quite simple. In order for your muscles to work they need energy, usually they draw this energy from the glycogen in the muscle cells and this glycogen is created from the food you eat. Therefore, if you exercise in the morning before eating, your muscles should be depleted of glycogen and therefore your body starts to convert fat to energy. It's a good start to the day as well. Your metabolism gets a sharp kick in the nads to wake it up and get it pumping for day and because of the endorphine rush you feel great as well. Of course, all this is fantastic... if you can drag your ass out of bed. It's been proven that I am just not a morning person and so this isn't the best for me.
Now, you can replicate this glycogen depleted state in the evening but it's nowhere near as effective. Simply put, if you save your cardio for the end of your weight training, your body will be partially depleted of glycogen and therefore start burning fat instead. Cardio training being the most effective method of burning fat. Weight training does burn fat as well but not as efficiently. So, I go in the evenings and save my cardio for the end of the workout so In can maximize my fat loss as much as possible.
I work out every day, saving Saturday and Sundays for rest days. I should really work out 7 days a week but again, I really can't be bothered going to the gym on Sat or Sun. I like sleeping in and most of the gyms here shut around 1pm anyway on a weekend. So, weight training every day, working a different group of body parts. I try and get at least 30 mins of cardio in at the end of each workout. Sometimes it's more, sometimes it's less depending on how I feel energy wise and if I've got anything else to do that evening. On fridays I go in the morning at 11.00 and have an hour long session with my personal trainer. I can't recommend a trainer enough. He creates new programmes for me every month and works me hard to keep me on target and motivated. Without him, I'd be nowhere near where I am today.
Tonight I decided on my Back and Biceps routine. This consists of:
- A warm up on the rowing machine. 2000m at about 28 strokes per minute.
- Barbell Upright Shrugs, increasing weight and decreasing reps with a drop set at the end of the exercise. Followed up by a single set of 12 Lat Pulldowns.
- Barbell Deadlifts, increasing weight and decreasing reps with a drop set at the end. Followed up by a single set of Reverse Dumbell Flys
- Widegrip Chinups, increasing weight and decreasing reps with a drop set at the end. Followed up by a single set of Seated Rows.
- 45 degree incline Bicep Curls, increasing weight, decreasing reps, drop set.
- Hammer Curls, decreasing weight and increasing reps. No drop set.
The reason for the drop set at the end of each exercise is to pull the last drop of power from the muscle and really push it to its limit. You get a good pump from the muscle as well which makes it feel like it has been *used*. I hate working out only to find that you don't feel like you have when you're done. Yes, I suppose I'm a masochist in that regard :)