Since last month I've i was doing split workout 4 days a week. Since my current goal is fat loss I've changed my weekly routine to 3 workouts, full body & high intensity. I'm keeping my workout within 35-45 minutes. Each workout consists of compound exercises which include,
I do 1 warm-up set followed by 2 intense sets. Target in each set is to achieve muscular failure within 6-12 reps. I take 40 sec rest between each set.
Your workout plan seems very good. Stick to it! Don't worry about the small details. Just as many around here say that being Paleo 80% of time will get you almost all of the benefits, so too will regularly doing compound lifts with free weights help you get very close to your body's potential in this area. Getting the last 20% requires increasing effort as one begins to experience decreasing marginal returns. So, one month into a program, I wouldn't worry about finesse.
Mark Sisson provides a good guide to building muscle. There is something elegant about using excess body fat to provide the calories needed to build muscle.
Below, I address the questions I feel I can and suggest what further information I, or others, might need to answer the others:
cut it into two WODS you'll hit on every workout day since there are 6 exercises. for example, #1#3#6 20 reps each 4 rounds for time. and you can switch them up any way you'd like. THEN break for a little say 10-15 mins. Slam the 2nd WOD for time. that answers questions 1&2. INTENSITY is the BEST way to achieve EPOC. Creatine is excellent for ATP production and can help, a scoop before, and scoop after wouldn't hurt what so ever. Check out BCAA's for recovery. ALSO i've never heard of glutamine for GH boosting. your better of taking 3-5 grams of GABA postworkout to inhibit somatostatin, which is the binding hormone that renders excess GH useless. By doing so you'll increase your endogenous natural free GH levels. I don't know who told you not to take a post workout shake. Try Beverly Muscle provider, its similar to the hydrolysate protein Progenex, just half the price. or you could try Optimum Nutrition's Hydro Whey. all low calorie but with the right protein to feed muscle and prevent your body from enter a catabolic state. You could also however just bang out a sweet paleo meal if that suits you. Other advice... Phosphatidyl Serine is good for reducing cortisol levels in the body, it'd be good to take post WOD. Also Bang those WODS unbroken, and even throw a strength day in there too. If you have any other questions Facebook message me.
Take a good objective look at your primary goal. Weight loss right?
If you truly want to accomplish this goal in a timely and healthy manner, you need to be eating 100% clean paleo. Anything less indicates lack of commitment to your goal. Buckle down and get after it. Make sure you're taking an aggressive dose of fish oil. Go here.
What you do or don't put in your mouth is the primary factor in body composition. Workout is secondary. CrossFit or similar programming will support your goal the best and answers your questions 1 and 2 above. I would not recommend supplementing (questions 3 and 4) until you reach an ideal body composition through diet and exercise.
Question 5: Find something that motivates you and don't let anything keep you from your goals.
Crossfit is dangerous random crap.
On a defecit diet traing can be very stressful, if things start going wrong I suggest
1) Squat bench chin 2) Dead OHP abs 3) Squat bench chin
3 weeks building the weight and lowering the reps, 1 week deload, just do an easy workout on Wednesday with lightish weights.
From what I read on the site of Stronglifts it's oriented towards guys. Does anyone know any good starting programs for women? I don't want to become a pumped-up bodybuilder,but I'd like to become strong for once in my life. I've always been doing chronic cardio to lose fat and actually lost muscles,but also due to my disease. (I actually have too low of a bodyfat&weight percentage now,but I don't want it all to gain back in blubbery fat and still not feel fit.But I must also be careful not to strain myself and my knees hurt really bad most of the time. I can't swim due to haevy metal intoxication....and there's no natural pools in my area. So weights it'll be)