Quote:
Originally Posted by 3fifi3  hey guys , i want to lose some fat and MAINTAIN ( not gain ) my muscle size ...
do i need high protein , low carbs , low fats or what .
also about cardio .. how many times ,, duration ... intensive , light everything
I am hard gainer ( not very much ) , 172 pounds , 179 cm
and with a low bf% ( approx 11-15 )
need help guys |
If you'd like to do cardio but you'd also like to build your muscles
or
maintain them at least as they are I recommend Circuit Training, because
this is sort of aerobic weight training. And since you use weights,
although lighter weights, muscle is not lost, sometimes some muscle is
gained. So remember if you'd like to do cardio but not lose muscle or
gain a bit of muscle, do some Circuit training.
A Sample Circuit Training Workout
1. Bench press
2. Squats (or leg press)
3. Seated rowing
4. Hamstring curls
5. Lat pull downs
6. Calf raises
7. Triceps extensions
8. Barbell curls
9. Ab Crunches
Move quickly from one exercise to the next, so as to maintain your target
heart rate. Begin by going through the complete circuit (all 9 exercises)
twice. You can build up to four times as you improve.
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