Most Effective Training Split?

[Cece]

Okay, am now in the process of revamping my diet as well as my redesigning my split. Just wanted to know - which way of training worked best for you guys? My previous routine was chest, back, shoulders, legs and arms - one a day, with 20-40 mins cardio afterwards, then one day 45-60 mins cardio. The goal was to build muscle, tone up, and lose weight - well, I have built a ton of muscle, but the losing part needs more work. Any suggestions/ideas/things that worked for you?

Thanks!

[NavySeal]

Hey-

I have been switching up my routine alot over the past year, and my favorite and present training split is...

Mon & Thurs - Legs
Tues & Fri - Chest and Arms
Wed & Sat - Shoulders and Back.
Sunday - REST!!!!

Another one of my favorites is...

Mon & Thurs - Legs and Arms.
Wed & Sat - Cardio ( about and hour or so )
Tues & Fri - Chest, Shoulders, and Back.

Just experiment with routines and splits to find out whats best for you. And for the weight loss, I have always had a high metabolism, so I'm no help here, sorry.

Hope this helps!!

[elle11]

There is a great circuit training routine on the Muscle and Fitness Hers website. You may want to check it out at:
http://www.muscleandfitnesshers.com/magazines/magViewer/FitnMagArt.asp?Catid=523&Objid={0E071461-E274-11D5-B8C5-0090277C0A31}&curpage=1&curCatID=535&SuperCID=535& CID=B&SubCID=A

You are certainly doing enough aerobic, but what you may need, however, is exactly what the previous post said -- change up something -- do a different aerobic activity. If you are running on the treadmill try the elliptical or the bike. Try a kickboxing class.

Try interval training like this example: warm up for 3 to 5 minutes with your choice of aerobic activity, then do 1 minute high intensity (70 to 80% of your max HR), 2 minutes active rest letting your HR drop to around 40% max, 1 minute high intensity, 2 minutes active rest, and on and on until you have done 20 to 30 minutes. This has been shown to burn more calories than just steady state cardio.

As far as diet I would try to consume around 12 to 15 calories per pound of body weight -- no less than that or you will not have enough energy to fuel your workouts. Hope this helps. /forum/images/icons/grin.gif
Elle