Weight Training | Training to Build Muscle and Lose Fat

Today I had a day off from work and was feeling extrememly motivated to train. Motivated enough to want to train twice today. So how do I incorporate 2 training sessions into a day, so that 1 session does not impact on the other? I seperate them by as much time as possible.

What that meant was today I went for a run during the early morning and then I performed a session of Back andd Triceps in ‘The Pit’ at about 8:30pm.

This gave me about 11 hours in between sessions. This 11 hours, coupled with good nutirition and plenty of water allowed my body to fully recover from the morning run so that I could put 100% into my evening weight training session.

Being as busy as I am, I very very rarely train twice in one day. On the odd occassion that I do, I make sure that I have a good amount of recovery time in between my 2 sessions. If you choose to do 2 sessions in one day and have less time, make sure that you do your weight training session, then follow it up with a cardio session.

The reason for this is you want your body to be fully energised and at it’s strongest when you are lifting weights. You don’t want to be lifting weights when you are fatigued from a cardio session, you will not be able to perform your heaviest lifts, which goes against the principle of progressive overload.

 

How I Incorporate Interval Training Into My Running Sessions

 

Now my running session today was a constant run without rest. So how did I incorporate interval training into my running session today? I have 6km circuit that starts and ends at my home. I specifically chose this circuits because of the large amount of hills of various inclines and lengths. It is the hills in this run that change it from a steady state cardio session to an interval training session. The effort is getting up the hills, with the recovery component being the downward slope of the hills.

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Before my running session I did 5 minutes of warming-up, which included dynamic stretching and a fast paced 100m walk from my house.

Today’s running session lasted 28.30mins. During this time I maintained an average heart rate of 159BPM and burnt about 425kcal.

Reduce bodyfat fast with interval running!

 

As I already mentioned at 8:30pm I headed into ‘The Pit’ for a session of Back and Triceps. As I have outlined on previous posts, I have set myself several strength goals, which I am aiming to achieve by the end of the 12 week program. I am placing these goals in brackets after the exercise that I am performing.

 

My Program for Gaining Muscle and Losing Fat

Pre-Workout Nutrition:
• About an hour before training I downed a Pre-workout shake.

Warm-up:
• 5 minutes of star jumps
• Dynamic Stretching
• Push-ups x 20

Workout:

Chin-ups (Goal Weight: 15kg)
- Set 1: 10 Reps x BW
- Set 1: 8 reps x 7.5kg
- Set 2: 6 reps x 12.5kg
- Set 3: 6 reps x 12.5kg

Bent Over Barbell Rows (Goal Weight: 120kg)
- Set 1: 8 reps x 80kg
- Set 2: 6 reps x 105kg
- Set 3: 6 reps x 105kg

Deadlifts (Goal Weight: 140kg)
- Set 1: 8 reps x 100kg
- Set 2: 6 reps x 140kg
- Set 3: 6 reps x 140kg

Close Grip Bench Press (Goal Weight: 90kg)
- Set 1: 10 reps x 50kg
- Set 2: 8 reps x 70kg
- Set 3: 6 reps x 80kg
- Set 4: 5 reps x 80kg

Tricep Pushdowns (N/A Due to the fact that I am in so many different places and the machines all vary so much)
- Set 1: 8 reps x 40kg
- Set 2: 6 reps x 42.5kg
- Set 3: 6 reps x 42.5kg

 

Finishers – My High Intensity Fat Burning Circuit

I am still incorporating finishers at the end of my weight training session. Today I alternated between Jump Squats and Explosive Push-ups. I started by doing 10 of each back to back, then 9 of each back to back and so on until I reach zero. The whole circuit is done without rest and took me only about 4mins to complete.

Warm Down:
• Static Stretching

The whole session including warm-up, the workout, finishers and warm down took me 50mins to complete burning about 370kcals with an average heart rate of 110BPM.

Post-Workout Nutrition:
• Straight after the session I downed a Post-workout shake.

Notes:
• All reps and sets are done with good form (no cheating or swinging the weight)
• Rest for exactly a minute between all sets except for the last 2 working sets where you rest for 2mins.
• During the workout sip on water.

2 sessions in 1 day is a rarity for me but when I do get a chance to do them I make sure that my nutrition and supplementation is spot on. Day to day I eat very clean, but sometimes my meal timings or quanitites are not as good as they could be. When it comes to days like this my body needs the right amount of fuel at the right time to ensure that I am not just going through the motions for the sake of saying that I completed 2 sessions in 1 day.

I would be interested to know how you structure your day when you want to perform multiple sessions.

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