Training just 3 – 4 Times a Week
You can train with weights as little as three times a week, just 45-60 minutes per session. After GYMMING. I want you to do 20-30 minutes of CARDIOS to burn off the fat even faster. You can also do up to 30 minutes of cardio if you're up for it, but no more than that. I will leave that up to you.
Alternatively, you can do your cardio on your days off from the weights. The best time to do it in this case is as soon as you wake up on empty stomach since research indicates that more body fat is burned when performed on a fasted state since glycogen (stored carbohydrates) levels are low. Make sure when you do only cardios you need to do 40-50mts and when you do it after gyming you can do 15-20 mts. The best one is after training. .. 2-3 times a week. Sample Training Schedule
To spend only three days a week in the gym, and have significant results, here is a great sample schedule to do it. Follow this exact schedule if you like, or feel free to adjust it to your preference if you wish to train other body parts on different days.
Monday: Legs and Back, Biceps, calves + Cardios 20mts.
Tuesday: Training off
Wednesday: Chest, Shoulders Triceps, abs
Thursday: Training off
Friday: Legs and Back, Biceps, calves + Cardios 20 mts.
Saturday: Chest, Shoulders Triceps, abs
Sunday: Training off
Number of Exercises, Sets, Reps
Try to do 3 or 4 exercises per major muscle group (legs, back, chest, shoulders), and 2 or 3 exercises per minor muscle group (biceps, triceps). You can do 1 or 2 exercises for abs and calves. Go for 3-4 sets of about 15-20 reps per set as I have found this repetition range to be optimal for toning and fat loss.
On training days, try to train not later than before the 4th meal, so that you have enough energy to train well during the day. The best one in the morning if your swear over weight or before dinner. If you are strong and moderately overweight.
Meal 1 / Breakfast: ½ cup oatmeal or corn flacks or Dalia 3 egg whites with 1 yolk or some cheese One cup skimmed milk / Lassi
Meal 2 / Mid-morning: ½ cup fat free cottage cheese 1 Apple
Meal 3 / Lunch: ½ cup (cooked) brown rice with 4 oz. chicken breast < Daal > , steamed or boiled veg < no potatoes please> Small mixed salad with some nuts
Meal 4 / Mid-afternoon:
½ packet Meal Replacement Shake
Meal 5 / Dinner: 1 thin chapatti or ½ cup (cooked) brown rice with < Daal > , 2 egg white or a piece Cheese , steamed or boiled veg < no potatoes please> Small mixed salad with some nuts
Meal 6 / Pre-bedtime: 1 ½ scoop protein shakes
Dr. Randhir Hastir