Workout Routine Updates

March 7th, 2010 Posted in Workout Routines 4 Comments »

For those of you who do not check the old routines regularly, please see the updated Men’s Full Body Training for Fat Loss and Women’s Full Body Training for Fat Loss, as I have added example HIIT routines to days 2, 4, and 6.

Thanks,

Steve

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About Project Swole - Project Swole is managed and mostly written by Steve, a formerly IFPA and ISSA certified personal trainer and sport nutritionist, who has been studying, practicing, and experimenting with fitness and nutrition since 1992. Please use the content at Project Swole to supplement the advice of your doctor or physician. All medical questions should be directed towards a qualified medical professional, and the advice provided at Project Swole should be used at your own discretion.

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Tags: fat loss, lose fat, workout routine, Workout Routines

This entry was posted on Sunday, March 7th, 2010 at 11:29 am and is filed under Workout Routines. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

4 Responses to “Workout Routine Updates”

Mike says:

March 12, 2010 at 10:57 am

Steve, thanks for a wonderful site. I came across it accidently while looking for some info to help keep me inspired to continue losing weight and working out. I’m 35 yrs old, 6’2″ have gone from 217 to 197 since Dec 28. I have followed your “full body training for fat loss” since mid-January. So again, thank you.

I do have a question. I have a friend who runs a lot of competitive races – from a few miles to full marathons. Several years ago, I ran some with him (at a heavier weight) and I would like to begin training to run competitively again, but I want to continue losing fat. Can you give me your opinion on a possible training schedule when you get a chance? This is what I have put together as a possibility.
Day 1: Full Body HIIT
Day 2: Strength Training
Day 3: Race training
Day 4: off
Day 5: Strength Training
Day 6: Full Body HIIT
Day 7: Race Training

Thanks
Mike

Reply
- Steve says:
  
  March 12, 2010 at 2:13 pm
  
  I might not do HIIT followed by Race Training, as you might end up overloading on cardio exercises. You wouldn’t want to sprint one day, then do endurance cardio the next day. I would continue to split up HIIT and Race Training with Strength Training. Just my opinion.
  
  Reply
  - Mike says:
    
    March 13, 2010 at 11:34 pm
    
    So, Something like this?
    Day 1: Strength Training
    Day 2: Race Training
    Day 3: Strength Training
    Day 4: HIIT
    Day 5: Strength Training
    Day 6: Race Training
    Day 7: Off
    
    Reply
    - Steve says:
      
      March 15, 2010 at 9:52 am
      
      Or…
      Day 1: Race Training
      Day 2: 45 mins Strength Training
      Day 3: 45 mins HIIT
      Day 4: Off
      Day 5: Race Training
      Day 6: 40 mins Strength Training + 20 mins HIIT
      Day 7: Off
      
      Or if you can deal with an 8 day routine…
      Day 1: Race Training
      Day 2: Strength Training
      Day 3: HIIT
      Day 4: Off
      Day 5: Race Training
      Day 6: Strength Training
      Day 7: HIIT
      Day 8: Off
      
      Reply