Weight Training Program and Nutrition Tips: How Much Enough is Enough?

Weight Training Program

Time to get back on track; summer is just around the corner. Time for us to look our BEST, wouldn’t you agree?

I have been amazed recently by the amount of questions I have been receiving from people on weight loss, receiving from various avenues.  Some of the weight training programs I have viewed are plain crazy. I almost collapse at the sight of them with exhaustion. A professional bodybuilder would have a hard time completing these programs. They are outrageous.

The people who are asking us for advice are asking whether they are doing enough. Are they doing enough? Hell on earth. Enough to burn out and to hinder their body transformation in a substantial way.

  • I shouldn’t eat carbohydrates, should I Mike? If I had a $ for every time I have heard this question, I would definitely be financially independent!
  • Mike, I only eat once or twice a day, low carbs and high protein.
  • I train with weights four times a week and do cardio five to six times a week. I feel very tired, and lethargic, and I am not enjoying my training. However, I am losing weight!

So it’s working isn’t it?

Therefore, as you can see from these simple examples, people are at a loss. What’s right and what’s wrong? Folks, there is no one answer to this predicament. However, in saying this, I can give you instruction on principles that will help you sustain an exercise adherence for the long term.

Weightlifting Nutrition

Let’s look at this from the 80-20 rule. This means what will work for the majority of the people. Does this sound good? Let’s look at nutrition first. Remember this article is only written as a guide, as there are many people out there who have medical conditions that may be effected by specific food ingestion e.g. diabetics, etc.

It’s generally thought that eating small meals frequently is the best way to go for lean body mass increase or becoming an efficient fat burning machine. If we could eat small meals every 3-4 hours, we would be doing ourselves a favour.

All meals should consist of a portion of lean high quality protein, e.g. low fat dairy, fish, poultry, lean red meat, etc. and a quality unrefined complex carbohydrate, e.g. brown rice, sweet potato, oatmeal, highly seeded breads and fibrous carbohydrates e.g. lettuce, tomato, cucumber, broccoli, cauliflower, etc.

Small portions of essential fats may be included in some of the meals. These fats may include flaxseed oil, natural peanut butter by Sanitarium, avocado, raw unsalted peanuts, etc. As mentioned earlier, this is just and outline.

Fresh fruit, and vegetables and a large range of foods should always be eaten regularly to avoid any mineral deficiencies. For specific nutritional guidance, seek advice from highly regarded dieticians, or nutritionists.

As a general note, the CSIRO have recently had documented an extremely solid eating regime to follow for life. It is very well balanced and as we should all realize moderation is the key to lifelong happiness and health, I recommend these eating practices heavily. I am aware that the Daily Telegraph newspaper in Sydney only recently had a print out and special feature on this exact eating practice so if anyone out there is interested I suggest you contact them or the CSIRO directly for further information.

An Example of Weightlifting Training Program

Now to training. Simple do not complicate the issue. It does not have to be 2 hours long, and a five day split program with superset’s and giant sets, pre fatigue, post fatigue, drop sets, pyramiding up and down, or maybe even matrix in design.

Keep it simple. Most of us only need to train 3 times a week. Yes, that is right. If we use compound exercises, those being ones that utilize large muscle groups, and lots of them, we are only helping ourselves to achieve our dreams.

Obviously, I am talking about weight training here. Here, I will list a program that would suit most people out there who are looking to increase their strength and lean body mass and let’s not forget functional bodies.

MONDAY

Dumbbell or Barbell

Dumbbell and Barbell

Squats

4 Sets

12-15 Reps

 

Lat Pulldown to Front

 

Lat Pulldown to Front

 

4 Sets

12-15 Reps

 

Flat Bench Press

Flat Bench Press

4 Sets

12-15 Reps

 

Swiss Ball Crunches

Swiss Ball Crunches

3 Sets of as many as possible

 

WEDNESDAY

Leg Press

Leg Press

4 Sets

12-15 Reps

 

Single Arm Dumbbell

Single Arm Dumbbell

Rows

4 sets

12-15 Reps

 

Incline Dumbbell

Incline Dumbbell

Presses

4 Sets

12-15 Reps

 

Pronated Abdominal

Static Holds

5 Times for as long as possible

 

FRIDAY

Dumbbell or Barbell

Reverse Lunges

Reverse Lunges

4 Sets

12-15 Reps

 

Conventional Dumbbell

or Barbell Dead lifts

Barbell Dead lifts

 

4 Sets

12-15 Reps

 

Swiss Ball Pushups

Swiss Ball Pushups

4 Sets as many as possible. If unable to do full pushups off the knees is fine, but we must progress.

Reverse Crunches 

Reverse Crunches

4 Sets of as many as possible.

Additional Tips

Please note, this program is only an example, and before undertaking this or any other exercise program consult with your local doctor and personal trainer and get the all clear to train. The above program should be followed for 8 weeks and then exercises are altered. Rest between sets should be no more than 45-60 seconds. Tempo should be always slow and controlled i.e. 2.1.2 for example. Down for 2, pause for 1, and up for 2 seconds.

If the program is followed and in conjunction with sensible eating patterns and cardiovascular exercise the results will come but consistency and self-discipline are required. You have to take accountability for yourselves and be self-empowered. In regards to cardio to keep it real simple I recommend a minimum of about 120-140 minutes a week for general fitness and well-being.

Various types of cardio is recommended to avoid becoming stale and bored, try walking, dancing, skipping, swimming, bike riding the list goes on. It’s now recommended that up to 60 minutes a day of cardiovascular exercise be performed to maintain health and fitness by leading a governing bodies.

I suggest you start with a time span you can maintain and as your time management skills are honed, you increase the duration and frequency of your cardiovascular sessions if you see fit to do so. Therefore, Folks until next time, stay focused, train consistently, be inspired and never, never, never give up.

Failure is not an option, remember that!