Originally Posted by luk8272
If its possible I think it would be a great idea if you could outline a very basic workout for general all around well being. Including number of meals consumed and what to do when. ie: 5 smaller meals a day, morning work out on empty stomach to burn fat, protein 30 mins after a workout. 5 min jog to warm up 30min of working out 10 min of walking to cool down. What supplements you recommend. Just trying to touch on a few things here your the expert. Get us all lined out.
Maybe even break it up say a fat burning regimen, Muscle building section, lean and fast section.
I and a few others here do martial arts and leaner faster muscles are what I need more than size. I'm just brain storming here, when I have a passion for something I can get out of hand sometimes.
Well any workout that's different from you're doing now will be a good one because it's something your body is not used to, which is always good for continuing to see result, but if I had to pick one that I think everyone could benefit from and see the most results from, I would say:
*20-30 minutes of cardio first thing in the morning on an empty stomach (good for tapping into fat stores)
*first meal should consist of a source of protein (eggs or protein shake) and complex carbs (oatmeal, grits)
*5-10 minute cardio warm-up to warm up the muscles prior to weights
*weight training 5-6 days a week, isolating a different muscle group every day (chest, legs, back, shoulders, arms)
*Pyramid your weight & reps for adequate fatigue of the muscles to ensure growth & strength gains
*20-30+ minutes of cardio after weights
*post-workout protein shake that includes creatine, glutamine, and a complete amino acid profile
*the rest of your meals should include a combination of protein, carbs, fats (chicken/turkey/fish, brown rice/sweet potatos, green vegetables for fiber)
*drink as much water as you can
*at least 8 hours of sleep for adequate muscle growth and repair
those guidelines include supplements like protein which is vital, creatine for muscular energy, strength & endurance, glutamine for repair, and a complete amino acid profile for proper absorption and use of protein and other nutrients consumed, a good multi-vitamin is also good
as far as separating fat burning from muscle building from lean and fast, there's no need, because all of the above guidelines will help you build some muscle, which in turn helps you burn more calories, which helps get you leaner, and bigger/stronger muscles mean faster muscles as well
there ARE sport-specific workouts but generally, working all of your muscles and working them hard and giving them plenty of rest (a full week) will mean an increase in muscular size, strength & endurance, which is why boxers, martial artists, basketball players and even some golfers are trained by bodybuilders, because "big" does not mean slow and it doesn't decrease your flexibility, and "big" is not easily achieved either, so being into martial arts, don't think that training like a bodybuilder will make you "too big" because that kind of size takes years and years of hard training with a strict diet and specific supplementation, so continue doing what you're doing for your martial arts training and incorporate the diet & exercise guidelines I recommended and I'm sure you'll be happy with the results