In Summary. If you want to combine strength and cardio in your workout split, you absolutely can. In an ideal world, you would split the two disciplines into two separate sessions within the day, leaving 4 to 6 hours between each to optimize recovery and performance for each session.
It is recommended to wait at least 24 hours after a workout before doing any type of cardio. This allows your body to recover and rebuild muscle.
It can be a good addition, but is not required for building muscle and losing fat. Adding cardio doesn't mean that it will guarantee results. The 20 minutes of cardio will help to burn 50 - 100kcal (if low-intensity) and 100 - 200kcal (if high intensity), so you can do it if you enjoy it.
What is the 3-2-1 method of working out? The 3-2-1 refers to your weekly split of workouts - three strength training sessions, two Pilates sessions, and one cardio session. All up, that's six sessions per week, leaving you one full rest day, too.
In this workout you will complete 5 minutes of cardio (5 exercises for 1 minute each), 4 minutes of lower body (4 exercises for 1 minute each), 3 minutes of upper body (3 exercises for 1 minute each), 2 minutes of core (2 exercises for 1 minute each), and 1 minute of cardio (1 exercise for 1 minute).
A good fat-loss training split allows you to train the major muscle groups (legs, chest, back, and shoulders) at least twice weekly. There are many training splits to choose from, but an upper/lower split is the best training split for the majority of people in a fat loss phase.
The 80/20 rule simply means: 80% of the effects come from 20% of the things u do. 20% from exercise. It isn't just about the weight loss but actually about the fat loss and muscle gain.
The 4-2-1 method structures your week of workouts around four days of strength training, two days of cardio, and one day of mobility or active rest, designed to optimize fat loss while maintaining muscle mass.
The 30-60-90 interval training workout consists of three sets with three intervals. The first set includes three intervals of 30 seconds, followed by three intervals of 60 seconds and three intervals of 90 seconds. After each interval, rest for the length of the interval.
So, for instance, if building strength is your top goal, Silva recommends starting with weight-lifting. “Conversely, if improving your aerobic endurance is your priority, starting with running ensures you have the energy to train effectively,” he says.
Go high-intensity.
“Sprint or high-intensity interval training (HIIT), for example, can lead to muscle hypertrophy,” Rosenkranz says, so higher-intensity training may be better than longer, slower endurance training for maximizing gains.
Is a short workout better than no workout? Clearly, the answer is yes! Quick, short workouts are great when you travel, have only 10 minutes for a workout before you have to take a shower, or just want to gain more focus throughout the day.
If you are going to do two separate workout sessions in one day, just make sure to leave enough time in between for your body to recover—around eight hours between high-intensity cardio and lifting weights, Bowling says.
Performing the same routine every day can lead to excess soreness or strain. Using the same muscle groups over and over again doesn't leave any time for your muscles to repair and grow. I recommend alternating days training different muscle groups so that you give your body time to recover.
The 4-2-1 method refers to a weekly workout split: 4 days of strength training, 2 days of cardio, and 1 day of mobility or active rest. A workout split is a way to structure your exercise routine so that your muscles are primed and ready for each day.
"Normally with intermittent fasting I eat breakfast, lunch and dinner. I'll eat at noon, 3 p.m. and 6 p.m. for an eighteen hour fast and a six hour eating window," he said. "Usually eggs, protein pancakes, smoked salmon, a couple pork chops, a couple sausage links and protein with some almond butter for breakfast.
The 7-second rule is deceptively simple: after asking a question, wait for at least seven seconds before moving on. This strategic pause is more than a silence; it's a powerful tool for inclusion and better decision-making.
The rule that both NSCA and the American College of Sports Medicine (ACSM) recommend is the “2-for-2 rule.” After a few workout sessions, you can increase the weight for a certain exercise once you can perform two more repetitions beyond your repetition goal for the last set for two weeks in a row.
1: Rerack your weights. This is the most fundamental rule of gym etiquette. Leaving the plates on a barbell after you finish your sets forces the person after you to waste time and energy and is just plain annoying.
Shifting stubborn fat comes down to the 70/30 rule: only 30% comes from exercise whereas 70% comes from making changes to what you eat. It is the most important factor in a shredding fat.
The Arnold split is a six-day workout split in which you train the chest and back, shoulders and arms, and legs twice per week. It's a muscle-building program that's designed to help you increase muscle mass and improve your physique. Because of its high amount of volume, it's only for advanced lifters.
PUSH-PULL-LEGS (PPL)
You can do each workout once per week (three days total) or twice per week (six days total) depending on your level of fitness, recovery abilities, and goals. Naturally, if you're a beginner, I'd say to stick with three days per week for this exercise routine.
Rest between set durations should be based on sets/exercise (volume), and not load or training goal. General recommendations include moderate (2 min) rest between sets if performing 2 sets/exercise, long rest (3 min) if performing 3 sets/exercise, and very long rest (> 4 min) if performing 4 sets or more/exercise.