Need some questions answered. Cardio and Lifting weight

ncchief27 · Post by **ncchief27** » Wed Jan 28, 2009 12:42 pm

Hello all, I have a few qeustions and was hoping that you all could help me out.

7 days ago, i quit smoking. I am doing very well and have not had a smoke for 7 days. I am using chantix to stop and its working. Anyways.

I Joined a gym the other day but I am a little lost. I do not know how many times a week to work out. For example I want to loose the 15 pounds i have put on in that last 2 years but I also want to tone body up so i can look a little more cut instaed of flab.

So I was wondering how many times should i work out in a week. How many times should I lift, how many times should i do carido? things like that. Like I said I am new so if someone could be kind of enough to explain what I should do and how often thanks.

clare_1 · Post by **clare_1** » Wed Jan 28, 2009 2:14 pm

3-4 times a week. primarily weights - heavy and full body workouts.

cardio should be 3 x week for 15-20 m ins of high intesity so sprints etc. Google HIIT or look it u on here.

Remember good form and lift heavy

Boopster · Post by **Boopster** » Wed Jan 28, 2009 2:48 pm

Day 1- Weights
Day 2- Cardio (HIIT)
Day 3- Off
Day 4- Weights
Day 5- Cardio (HIIT)
Day 6- Weights
Day7- Off

Incoorporate a good clean diet (read the sticky in diet and nutrition section). Eat 5-6 small meals daily, get plenty of sleep, and drink plenty of H2O to keep yourself hydrated and feeling full.

Lionsroar · Post by **Lionsroar** » Tue Feb 10, 2009 1:26 am

I would suggest resistance training in circuit fashion so that you get your "cardio" in at the same time. All cardio means is keeping your hear rate elevated for a prolonged period of time. If you do the circuit training you kill two birds with one stone.