OK, I've been quiet for over four months. I have been experimenting with a major change in my workout. I wanted to see if it would work before I said anything. At first, the change completely wiped me out, but now I'm feeling better about it. What's the change? The process of my workout.
Over the last year, I have been reading that cardio should be done after your weight lifting. It appears that the initial burn during your first 30 minutes of exercise is all sugar based. The remainder of the workout is fat based. The sugar burn is great for lifting as it gives you an added boost to help push through. Cardio is mindless and can be performed without the sugar burn.
Well, last summer I tried it and I couldn't do it. Going straight to weights was too much for me and I barely made it through my cardio after, OK, I didn't finish it. Since last summer, I have been experimenting with this strategy and I think I finally found a good combination. Cardio for ten minutes, weights for 30-40 minutes and then cardio for 45 minutes.
It appears that I need to get my body going first before I attempt any form of strength training. So, I start by walking for a half mile, then jump into my weights and finish with the remainder of my cardio. I have had good success (not great) with this strategy. I'm still working out some kinks, but overall I'm pleased with my progress.
When I first started this, I was wiped out. I would do my weights and my muscles fought with me the entire time I went into cardio. It was brutal. It still is brutal. Yet, I have found that if I push though the first mile of cardio after my weights, my step and strength return to finish well. I'm not sure, but I think that it's after the first mile that I start burning the fat. So what are the results? I have improved strength, longer endurance and increased definition.
One thing I should mention is that I recently changed my strength training program as well. Last month, I have gone to a "max-out" routine. Max out means that I keep lifting until I can't anymore for one complete circuit. I don't mean they wimpy "Uh, that was hard" routine. I'm talking about gritting your teeth, squinting your eyes, and forcing the sweat out of your pores type of lifting. I allow myself 25 reps per routine. If I reach 25 reps, I increase the weight. I no longer go two complete circuits, but the results are looking good.
I will let you know what happens over the next month. Right now, I am struggling with getting through my leg days. After working on my legs with weights, I have difficulty walking and doing cardio after a leg workout has been a challenge.
If you try this routine in your own workout, expect to get some form of dizziness, the urge to barf, blurred vision and a deep desire to sleep. That's what I experienced at first, but things have improved. After three months, it's only on my legs days that I get these feelings. I hope this will improved over time.
