Lol that is what I was thinking, maybe one of the cutting Gods can chime in and set things straight.
Not sure I am a cutting god - but I'm fat, so I have half the battle down.
I think people worry about details too much. 10 calories, 30 calories, 100 calories - what exactly is being "knocked out of a fast"? This is different for everyone depending on your definitions/goals and at the end of the day - is it really going to matter?
BCAA's - if you feel they help, use them. If not, don't. The science seems to be mixed and getting sufficient protein throughout the day seems to be a bigger issue. BCAAs come and go - in 2000 they were the hype and you had to use them, then 2006 came and everyone said they were a waste, then 2012 came and they're back in, and now things are pointing to them not being beneficial again. (The years are for illustration only). I personally use them when I lift, as part of an EAA mix and feel they help recovery...but I don't give it much concern beyond that.
So having a heart rate of 65% of my max (130bpm) would be the best for 20 min?
If you are doing HIIT then you shouldn't really need to do LISS. MindandMuscle is right though - once you start doing cardio, it gets easier fast. BUT - if you're doing 3X weights and 2X HIIT - your LISS requirement is pretty much non-existent.
amazing job hun!
I don't lift as heavy as you since I am starting out and I am really OCD about my form being good before bumping the weights. I do like 40lbs for Hip Thrust and sometimes I feel like my hamstrings or back begin to do some of the work which I want all glute activation so sometimes I lower it but more reps!
I found not doing any back squats helps a lot with my pain. SO I stick with lunges and step ups! Do you wear a HRM? I am so fixated on it that I freak if I dont burn enough calories!
Also how long should a lifting session last for? including stretching, warm up, cool down.
UnicornDrpns will probably have some better answers here (glad you showed up) - but here are my thoughts. You are correct to want to master a form that is good for you. I personally feel that taking 4 seconds to raise the weight, a 2 second contracted pause, and 4 seconds to lower will require you to drop weight (it's hard to move slow with weight) and have control of a weight so you can use good form.
I also feel that the best way to really master form is to do the exercise repeatedly. This is ANOTHER reason you should limit the number of different exercises you are performing. If you're trying to master the squat, the front squat, the deadlift, the romanian deadlift, etc. - that's a lot of learning and trying to be good at all things. Pick one of each, and master the movement but doing it more. In other words, you are better off doing 5 sets of just back s quats than 3 sets of back squats and 3 sets of front squats and only becoming half as good at each of them.
If your back is hurting during a back squat, you may be doing something wrong - another reason to eliminate some exercise variations. I used to hurt when I squatted. Drop the weight (to an empty bar if you need) and focus on doing the squat repeatedly, on a regular basis, with good form and you may be surprised that many of your nagging pains will suddenly be gone. One day you'll be bending over and just realize it doesn't hurt.
When you squat, try to make sure you have your lats tight, your core tight, and your body is in an almost upright position. You shouldn't allow yourself to bend over all that much. I used to bend over too much - and my back didn't thank me for it. Once I straightened up, focused on practicing the form, etc. - all my pains cleared up.
Me? I work my @ss off, stay away from dumb@ss food as much as I feasibly can,drink water like im trying to pass a drug test, no alcohol, and find the right people on here to listen to, then adhere to what theyre saying. This was May of 2016
And this was Thursday.
Long way to go... but dedication and pounding forward will get us all there!
As you can see - to answer your question
kjkitzman - this guy brings the noodz. He's so hot. This thread is just out of control. (
FireTitan - we need to have a small discussion offline about sarcasm)
Doing great! Slower the better I have heard is the best, but im impatient and want to cut faster and bulk as long as i can
because I enjoy food too much
Don't believe everything people say. Most people adopt beliefs that make them feel better about not working toward their goal. Fast, slow - you do what WORKS for you. Just be safe, and remember that if you're doing something extreme to lose weight fast - those tactics can't last forever and your old habits won't help you maintain. In other words, getting their fast is one thing - but you have to have a plan for staying their also. And it doesn't APPEAR that you're in the same situation as me, but I've been fighting a LIFETIME of obesity and it has taken me multiple attempts. My high was probably at least 300 pounds (never weight myself at that time) and I was down to 178 two Augusts ago, got back up to 215 last May, dropped down to 165 at my low in November, and now I'm 188 and trying to get my cut going again to get back down there.
In other words, in all my bragging, there is a story that I've learned. Getting there is one thing. Staying there is another. Being good at one doesn't mean you're good at the other. And if you make progress, you may slip back a little, just get back at it and keep learning and pushing and improving. That's what this is all about.