Too much rest is not good for your Body, I would say 2 days rest is more than enough, but not more than that. You might lose touch if you rest too much or just that body wont perform too well at the gym.
This was actually my Day 10 out of 12 in a 21 day program. Confused? Its a 21 day program in which 12 days you workout and remaining 9 days rest, spread over 3 weeks.
If you havent read my previous blogs, This 21 day program is by Kory Gregory of Muscle Pharm
So this is what I did on Day 10. It was Workout B which includes legs and abs.
Like always, started off with a 20 minute interval cardio, which includes alternating 1 minute sprint at 9-12km/hr and 1 minute walk at 6-6.4 km/hr.
Interval Cardio is way better than Endurance cardio with respect to fat burn. And it also primes your body well for the upcoming workout.
Moving on to Circuit no.1, this one had Squats, Lunges, Calf Raise, 2 types of ab crunches. But ofcourse I improvised and did Weighted Squats, weighted Lunges, Sitting Machine Calf Raise, Ab Crunches and Leg Raises. and not to forget 20 reps of each sets. No compromise there.
Circuit no. 2 was exactly the same as Circuit no. 1. but the 2nd one really tried to test me out.
Once the 1st 2 circuits were done, I took a 1-2 min break to sip on some BSN Amino X. Yes I prefer to drink Amino Acids during workout instead of plain water, as it contains the three BCAAs ( Branched Chain Amino Acids) and some other EAA (Essential Amino Acids).
Please note, its not wise to drink Electral or Glucon D or any sugary products while working out as sugar is known to induce insulin in your body. Workout is not the best time to induce insulin in your body, as it cant cant co-exist with your Growth Hormone.
I personally found Amino Acids to be marginally effective as they help you recover your body, faster the body recovers, quicker you can hit the gym again.
After the 1st 2 circuits It was time for a 10 minute cardio again, This time I decided to do Rowing for cardio. Rowing can be a really good cardio as it involves your entire body. Also your lower abs.
Once 10 minutes of rowing was done, It was time for Circuit number 3 and 4. There was nothing new here it was exactly like Circuit number 1 and 2.
Once everything was done, I did some stretching. Don''t ask me why, but stretching is just very important and has to be done before you drink your recovery protein shake.
Workout Summary:
20 Minutes Interval Cardio on Threadmill
Circuit 1 : - Weighted Squats, Weighted Lunges, Seated Calf Raise, Ab Crunches, Leg Raises X 20
Circuit 2 : - Weighted Squats, Weighted Lunges, Seated Calf Raise, Ab Crunches, Leg Raises X 20
10 Minutes Cardio on Rowing Machine.
Circuit 3 : - Weighted Squats, Weighted Lunges, Seated Calf Raise, Ab Crunches, Leg Raises X 20
Circuit 4 : - Weighted Squats, Weighted Lunges, Seated Calf Raise, Ab Crunches, Leg Raises X 20
I don't offer free advice, People don't follow free advice.
This was actually my Day 10 out of 12 in a 21 day program. Confused? Its a 21 day program in which 12 days you workout and remaining 9 days rest, spread over 3 weeks.
If you havent read my previous blogs, This 21 day program is by Kory Gregory of Muscle Pharm
So this is what I did on Day 10. It was Workout B which includes legs and abs.
Like always, started off with a 20 minute interval cardio, which includes alternating 1 minute sprint at 9-12km/hr and 1 minute walk at 6-6.4 km/hr.
Interval Cardio is way better than Endurance cardio with respect to fat burn. And it also primes your body well for the upcoming workout.
Moving on to Circuit no.1, this one had Squats, Lunges, Calf Raise, 2 types of ab crunches. But ofcourse I improvised and did Weighted Squats, weighted Lunges, Sitting Machine Calf Raise, Ab Crunches and Leg Raises. and not to forget 20 reps of each sets. No compromise there.
Circuit no. 2 was exactly the same as Circuit no. 1. but the 2nd one really tried to test me out.
Once the 1st 2 circuits were done, I took a 1-2 min break to sip on some BSN Amino X. Yes I prefer to drink Amino Acids during workout instead of plain water, as it contains the three BCAAs ( Branched Chain Amino Acids) and some other EAA (Essential Amino Acids).
Please note, its not wise to drink Electral or Glucon D or any sugary products while working out as sugar is known to induce insulin in your body. Workout is not the best time to induce insulin in your body, as it cant cant co-exist with your Growth Hormone.
I personally found Amino Acids to be marginally effective as they help you recover your body, faster the body recovers, quicker you can hit the gym again.
After the 1st 2 circuits It was time for a 10 minute cardio again, This time I decided to do Rowing for cardio. Rowing can be a really good cardio as it involves your entire body. Also your lower abs.
Once 10 minutes of rowing was done, It was time for Circuit number 3 and 4. There was nothing new here it was exactly like Circuit number 1 and 2.
Once everything was done, I did some stretching. Don''t ask me why, but stretching is just very important and has to be done before you drink your recovery protein shake.
Workout Summary:
20 Minutes Interval Cardio on Threadmill
Circuit 1 : - Weighted Squats, Weighted Lunges, Seated Calf Raise, Ab Crunches, Leg Raises X 20
Circuit 2 : - Weighted Squats, Weighted Lunges, Seated Calf Raise, Ab Crunches, Leg Raises X 20
10 Minutes Cardio on Rowing Machine.
Circuit 3 : - Weighted Squats, Weighted Lunges, Seated Calf Raise, Ab Crunches, Leg Raises X 20
Circuit 4 : - Weighted Squats, Weighted Lunges, Seated Calf Raise, Ab Crunches, Leg Raises X 20
I don't offer free advice, People don't follow free advice.
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