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Calorie intake and exercise calories

With LISS what should my target heart rate be?
 
You're 26 right? I would say anywhere between 130-160, it's a little harder to keep at 160 but there should be a decent after burn effect if you ramp up the heart rate for like the last 5-10 minutes of your workout.
 
kjkitzman said:
With LISS what should my target heart rate be?
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The most accurate method is the following

1 - find you max heart rate (wearing a heart rate monitor run as fast as you can at a steady pace for 3 minutes, rest for 3 minutes and then run as the first part for 3 minutes again and you should get your highest possible heart rate)

2 - get your resting heart rate (laying still on waking)

3 - subtract resting rate from max to get your working heart rate.

4 - take the percentage of you working heart rate you are aiming for (say 65%) and add that to your resting heart rate and this is your personal target heart rate.
 
OK i have been doing 30 min every morning heart rate 150-180 so I'm thinking that is too high! I will lower it and can I drink BCAA's during fasted cardio or is it not "fasted" then? I currently drink 10 mg of BPI BCAA's.
 
Yeah people want to argue the whole BCAA/fasted thing to the death but honestly go for it if you like doing it.
 
So now I got my cardio figured out I've been debating lifting Monday-Friday for 30-40 minutes each day (one day chest, two days lower body, one day back and shoulders, one day arms) OR should I do lift 3-4 times a week and do full body which is no rest in between and I am usually done in 30-35 minutes. Then finish with 10 minutes of HIIT.
 
I just sent this program to another member. It was my diet exercise protocol for a successful summer cut.

Lifting split 4 days a week with fasted cardio on rest days

Monday: Incline bench/lat pull down, chest flies/bent over barbell or dumbbell rows, bicep curls/tricep extensions, chin up OR pull ups(use the assisted machine if you have one)and push ups. HIIT
Tuesday: Squats, leg extensions, walking lunges, calf raises. HIIT
Wednesday: fasted cardio/no lifting.
Thursday: Overhead dumbbell or barbell press, lateral raises, low cable row, dips (on assisted machine if available/necessary) seated bicep curls/seated dumbbell tricep extensions. HIIT
Friday: Sumo dead lifts, hamstring curls, calf raises, leg press. HIIT
Saturday: fasted cardio
Sunday optional cardio/option cheat snack

Abs can be thrown in whenever 1-2 times a week.
 
oh wow thanks! I have heard of everyone eating their cheat meal on their OFF day... why???? I have bad anxiety when I do that LOL
 
Cause you'd be basically carb loading for your Monday workout and because most family events take place on Sunday, it'll help you stay sane lol
 
GOT IT! :)
 
kjkitzman said:
With LISS what should my target heart rate be?
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I keep mine between 70 - 80% during steady state. I would find that not going too high while doing it fasted, makes it even more important to stay within your range. I try to achieve around 90 -95% during HIIT if possible. I am about the same age as you as my numbers are 135 -154 and around 180 for HIIT workouts.
 
Just remember kjk too much cardio is no beuno!
 

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LOL! ToughMech thanks thats what I kind of thought.

Last week i was doing fasted cardio and my BPM were 150-185 I think too high. Whats your favorite form of HIIT. Can I do 15-30 second sprints with 1 minute rest (10 minutes) do you think insanity is a good form of HIIT? If I keep my heart rate between 135-150 for LISS I can only do walking outside, I dont have a gym and I feel like 4am in my neighborhood is a little early to walk ALONE outside and its dark HEHE is there any good forms of LISS at home?

Can I do fasted LISS 5 days a week 30 min sessions or is that too much?
 
I keep my HIIT sessions at 20 minutes (thats about max) and I change up the intervals depending on what I am doing. It can be 30/90sec, 30/45sec, or 30/30sec split and I pick three moves and rotate between them. This I find to be the most fun rather than HIIT on a treadmill and I set a boxing timer for it. Things I like to do depending on availability but really you can do whatever you want and scale to your level. I pick things that I know will be taxing on my body. I always eat around my HIIT workouts as well because you need the energy just as with a weightlifting workout.

Box jumps
Sled pull
Tire Flip
Jump rope (light or heavy rope)
Kettlebell swings
Burpees (The best)
Dumbell Thrusters
Battle Rope
High Knees
Pop Squats
Bench Hop overs
Jump Squats or Jump Lunges
Overhead Squat

I have done fasted cardio in the past but I am not a big fan and I had the same issue as well. If you can't get LISS done fasted I would just concentrate on doing it when you can even if its the end of the day. The idea is just to get it in and make sure its been 2-3 hours since your last meal. Do fasted when you can if thats what you like such as on weekends. If your calories are down then LISS is not a bad choice because HIIT can be hard when cutting. I don't think its too much if your primary goal is weight loss, however I would change up the times. Do some for 30, some 45, some 25 and mix it up to keep your body guessing. Thats just my preference in the end just do what you can.

Good luck girl! I hope you achieve your goals.

kjkitzman said:
LOL! ToughMech thanks thats what I kind of thought.

Last week i was doing fasted cardio and my BPM were 150-185 I think too high. Whats your favorite form of HIIT. Can I do 15-30 second sprints with 1 minute rest (10 minutes) do you think insanity is a good form of HIIT? If I keep my heart rate between 135-150 for LISS I can only do walking outside, I dont have a gym and I feel like 4am in my neighborhood is a little early to walk ALONE outside and its dark HEHE is there any good forms of LISS at home?

Can I do fasted LISS 5 days a week 30 min sessions or is that too much?
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You guys have been nothing but great advice. I think its so different sometimes being a women and a mom on top of it! But I know I can get my fasted LISS in 3-4 times a week no problem (30 min). This is what my schedule is going to look like what does everyone think:

Calories: 1500-1600: Protein at 160g / Carbs 90g / Fats 60g
Stack of PEScience Norcodrene and Shift
Exercise:

Monday: Full Body Weights PM + 15 minutes HIIT
Tuesday: Fasted LISS 30 minutes
Wednesday:Full Body Weights + 15 minutes HIIT
Thursday: Fasted LISS 30 minutes
Friday: Full Body Weights + 15 minutes HIIT
Saturday OR Sunday: Fasted Cardio & Full Body Weights + 15 minutes HIIT

IS IT OK TO DO full body weights 3-4 times a week instead of splitting. I can get my lifting done in about 30-40 minutes because I alternate between muscles. My heartrate is about 150-180 throughout the session because little to no breaks: I lift as heavy as I can between 8-10 reps. This would be my lift sessions:

Warm – up 3 minutes – lower kicks, jumping jacks, squats, push-ups, air punching, high knees

Back Squat - 8-10 reps x 3
Bench Press - 8- 10 reps x 3

Sumo Squats - 8-10 reps x 3
Overhead Press - 8-10 reps x 3

Bench Lunges Single Leg - 8-10 reps x 3
Dumbbell Curls - 8-10 reps x 3
Dumbbell Fly on Bench - 8-10 reps x 3
Weighted Hip Thrust - 8-10 reps x 3

Sumo Squats – 8-10 reps x 3
Bench Tricep Dips – 8-10 reps x 3

Deadlifts – 8-10 reps x 3
One-Arm Dumbbell Row - 8-10 reps x 3

Bent Over Rows - 8-10 reps x 3
Weighted Standing Calf Raises - 8-10 reps x 3

Dumbbell Upright Row / Front Raises / Lateral Raises – 5 reps each circuit till failure

Pushups – 5 reps x 3
Plank – hold 20 seconds x 3
 
Looks good, throw in some lying leg raises to beat up those lower abs. Also look into ab vacuums
 
ab vacuums = sucking in :) lol had to look those ones up!
 
Blow out all excess air, draw abdominal wall back, flex, and hold. It's works great.
 
Update for all you... so did the LISS 30 minutes this morning my heart rate monitor said I burned 240 calories but if I would do MISS (which I was doing last week) I would burn a little more than 350-380 calories. Obviously because my heart rate is higher should I still with the fasted LISS or do fastedMISS???
 
If you can keep up the pace go for it.
 
so your trying to say MISS since I'm burning more calories in the same amount of time??? Heart rate is about 150-170 which is about 80% - 90%
 
By going that high you'll burn more calories but your body will become more efficient at doing it the longer you go so I suggest trying to vary it a bit. Not as drastic as hit but maybe turn the speed way down and run backwards for a few minutes.
 
Ya I need to keep my workout to 30 minutes I think getting up at 4:30am is early enough LOL so many trying to hit that sweet spot of 150 bpm (LISS was 135-145 and MISS was 150-180 which is more like HIIT I think )
 
kjkitzman said:
You guys have been nothing but great advice. I think its so different sometimes being a women and a mom on top of it! But I know I can get my fasted LISS in 3-4 times a week no problem (30 min). This is what my schedule is going to look like what does everyone think:

Calories: 1500-1600: Protein at 160g / Carbs 90g / Fats 60g
Stack of PEScience Norcodrene and Shift
Exercise:

Monday: Full Body Weights PM + 15 minutes HIIT
Tuesday: Fasted LISS 30 minutes
Wednesday:Full Body Weights + 15 minutes HIIT
Thursday: Fasted LISS 30 minutes
Friday: Full Body Weights + 15 minutes HIIT
Saturday OR Sunday: Fasted Cardio & Full Body Weights + 15 minutes HIIT

IS IT OK TO DO full body weights 3-4 times a week instead of splitting. I can get my lifting done in about 30-40 minutes because I alternate between muscles. My heartrate is about 150-180 throughout the session because little to no breaks: I lift as heavy as I can between 8-10 reps. This would be my lift sessions:

Warm – up 3 minutes – lower kicks, jumping jacks, squats, push-ups, air punching, high knees

Back Squat - 8-10 reps x 3
Bench Press - 8- 10 reps x 3

Sumo Squats - 8-10 reps x 3
Overhead Press - 8-10 reps x 3

Bench Lunges Single Leg - 8-10 reps x 3
Dumbbell Curls - 8-10 reps x 3
Dumbbell Fly on Bench - 8-10 reps x 3
Weighted Hip Thrust - 8-10 reps x 3

Sumo Squats – 8-10 reps x 3
Bench Tricep Dips – 8-10 reps x 3

Deadlifts – 8-10 reps x 3
One-Arm Dumbbell Row - 8-10 reps x 3

Bent Over Rows - 8-10 reps x 3
Weighted Standing Calf Raises - 8-10 reps x 3

Dumbbell Upright Row / Front Raises / Lateral Raises – 5 reps each circuit till failure

Pushups – 5 reps x 3
Plank – hold 20 seconds x 3
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Take out the bench tricep dips unless you want to destroy your shoulders and wrists. I don't understand why people still do those damn things. Put another rowing/upper back movement in that place to help balance out your pressing/pulling upper movements. You are currently at 6 pressing/pec/anterior delt and only 2 rowing, thats not where you want to be. Those should at the least be a 1:1 ratio weekly, youd be at 20-24:8. No bueno for your shoulder health or posture.

And why sumo squats twice? Maybe switch one out for another PC dominant accessory like ghrs, rdls, goblet deadlifts, etc. Id also be careful with the upright rows - thats a move infamous for subacromial impingement. This article, on pg 2, goes into form modifications to make to help make the movement safer.

Invalid Link Removed
 
jswain34 said:
Take out the bench tricep dips unless you want to destroy your shoulders and wrists. I don't understand why people still do those damn things. Put another rowing/upper back movement in that place to help balance out your pressing/pulling upper movements. You are currently at 6 pressing/pec/anterior delt and only 2 rowing, thats not where you want to be. Those should at the least be a 1:1 ratio weekly, youd be at 20-24:8. No bueno for your shoulder health or posture.

And why sumo squats twice? Maybe switch one out for another PC dominant accessory like ghrs, rdls, goblet deadlifts, etc. Id also be careful with the upright rows - thats a move infamous for subacromial impingement. This article, on pg 2, goes into form modifications to make to help make the movement safer.

Invalid Link Removed
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I dont think I meant to put sumo squats twice. When I worked out I noticed that so I think I will do goblet deadlifts. Is there another move for upright rows that I can do with dumbbells at home (No access to a gym) I actually hurt my upper back doing those once LOL smh.
 
kjkitzman said:
I dont think I meant to put sumo squats twice. When I worked out I noticed that so I think I will do goblet deadlifts. Is there another move for upright rows that I can do with dumbbells at home (No access to a gym) I actually hurt my upper back doing those once LOL smh.
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I think you meant sumo deadlifts lol I sent you the video. Also instead of upright rows you can do facepulls and rear delt flies on incline bench if the bench doesn't squish your bewbs that is. If that is too uncomfortable sit on the edge of flat bench and do bent over rear delt raises. Start with the 5#s on these, they are tough.

For triceps maybe do some straight bar cable push downs.
 
^good advice on the facepulls/bo rev flys. And honestly id just do an iso tri exercise there to take 1 more step toward an even 1:1 push/pull ratio. Just do db rolling tri extensions, skull crushers, or cable pushdowns are fine - i prefer a rope attachment for those though but that's just personal preference really.
 
Thanks boys!
 
Back Squat - 8-10 reps x 3 – 40 lbs
Bench Press - 8- 10 reps x 3 – 30 lbs

Sumo Squats - 8-10 reps x 3 – 40 lbs
Overhead Press - 8-10 reps x 3 – 30 lbs

Bench Lunges Single Leg - 8-10 reps x 3 – 30 lbs
Bicep Curls - 8-10 reps x 3 – 15 lbs

Rear Delt Flies- Incline Bench - 8-10 reps x 3 – 5 lbs
Weighted Hip Thrust - 8-10 reps x 3 – 30 lbs

Closed Leg Squats – 8-10 reps x 3 – 40 lbs
Lying Skull Crushers– 8-10 reps x 3 – 15 lbs

Straight Leg Deadlifts – 8-10 reps x 3 – 60 lbs
One-Arm Dumbbell Row - 8-10 reps x 3 – 20 lbs

??????????????- 8-10 reps x 3 – 15 lbs
Weighted Standing Calf Raises - 8-10 reps x 3 – 20 lbs

Sumo Deadlifts - 8-10 reps x 3 - 30 lbs
Dumbbell Upright Row / Front Raises / Lateral Raises – 5 reps each circuit till failure – 16 lbs


This is what I have with the changes is this ratio better. What should iI put with my calf raises?? Should I move any circuits around or switch an exercise with a different one?
 
jswain34 said:
^good advice on the facepulls/bo rev flys. And honestly id just do an iso tri exercise there to take 1 more step toward an even 1:1 push/pull ratio. Just do db rolling tri extensions, skull crushers, or cable pushdowns are fine - i prefer a rope attachment for those though but that's just personal preference really.
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You wouldn't believe the difference in weight I move on straight bad compared to ropes.

kJ you can super set underhand cable straight bar pull downs with low pulley behind the head cable tricep extensions.
 
lifted67 said:
You wouldn't believe the difference in weight I move on straight bad compared to ropes.

kJ you can super set underhand cable straight bar pull downs with low pulley behind the head cable tricep extensions.
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I dont have access to cables I only have dumbbells and a bench no gym access :(
 
Easy fix just get resistance bands. Just don't pop yourself in the face with one, that $#1+ hurts.
 
SMH lol this isnt going to be good
 
Yes I am a blonde and on top of it have a 3 year old running LOL
 
Dicks has resistance bands from 5-140lbs resistance and they fit into a handle so you can still have a handle to hold onto. Just have to find a secure anchoring point and youre all set. Or you could even double them over around something and then wouldnt have to worry. The handles have 3 slots for the bands to go in so you have a lot of flexibility with em.
 
Hell, even Wal-Mart has decent bands these days. Calisthenics with bands is awesome.
 
I have always found for me that when I hit a plateau in dropping the weight, I just shock my system with a few days of extreme cardio or a whatever workout you are currently on. I personally would do Insanity 3 times a day and after a few days, my body had no choice to be continue. On another note I will also say that for some this doesn't work cause they become even more hungry due to the workouts. The key in what I did was just to shock the body back into burn. Good luck on your goals!
 
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