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The answer for this is different for every person, but we generally recommend you hit all the muscle groups you’re working on. For example: If you only have only one day to workout, do full body exercises. If you have 2 days you would hit your upper 1 day and lower body the other day and so on! Josh and Sarah think the most important thing is to not over-exhaust your joints. For example, don't lift chest on Monday and then go straight into shoulders on Tuesday. That would be over working your joints because you are using those muscles both days. Alternate your joints. Monday: train chest, Tuesda:y abs, Wednesday: shoulders, or some variation of that. If you are sore, do not train those sore muscles. Take a day off or train something else! You should always have at least 1 rest day a week.
These two questions can definitely go hand and hand. If you are training to lose weight, Josh and Sarah Bowmar recommend you train when you want to gain muscle. It’s more about your diet than your workouts. You’re going to want to eat a 25% calorie deficit from your total daily energy consumption.Total daily energy expenditure is what you burn every day, so you have to burn more than you consume. Your training will not change from lifting; just focus on your diet. Lifting should always be a part of your workout routine. YOU WILL NOT GET BULKY. You will just be stronger! A lot of people put most of their attention on the scale. This is something Josh and Sarah Bowmar do not recommend because when you lift and workout, you gain muscle, which is heavier than fat. If you just base your progress on the scale, you will feel like you’re not making any progress, because you’re gaining muscle weight.In addition, if you only do cardio, you can actually burn out your muscles, which isn’t good. Josh and Sarah Bowmar recommend doing low rep/heavy weight AND high rep/light weight. Lifting heavy builds muscle and lifting light builds endurance. Both of these are important. If you want to build muscle, you can add a 25% calorie surplus to your total daily energy expenditure, but make sure the food you’re eating is healthy. At the end of the day it’s really your diet that makes the biggest difference.
There is High Intensity Interval Training(HIIT), Low Intensity Steady State Training (LIST) or fasted cardio and fed cardio. Sarah Bowmar recommends doing what's best for you and your schedule (just make sure you are burning a healthy amount of calories). Josh Bowmar thinks if you are trying to burn fat, do at least 3 high intensity training sessions a week. By doing this, you can get many results!
Josh and Sarah Bowmar say that everyone is different! It definitely varies between many things: the exercise you are doing, the sets, reps, how far into your workout you are and what you trained the day before. Make sure you are not going to injure yourself, but also make sure your workout challenges you. Try out multiple weights for your exercises, and start light. If light weights are too easy for the amount of reps you are doing, go up in weight. If you can only do about 2 reps, go lighter. By testing everything out, you will learn what weight you need for each exercise you do. Make sure you don’t get discouraged when you do an exercise and have to go lighter on weight than the last time you did it. Remember, you are probably doing it at a different time in your workout than last time. You also have to make sure you are eating enough protein so you gain the muscle!
Josh and Sarah Bowmar strongly agree to LIFT FIRST. You can get injured from being tired and won’t be able to lift as much because you are too drained. (You can do a warm up; that’s different.)
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