Despite what you read, you can build a decent amount of muscle with resistance training just once a week. Just be sure you are lifting with intensity, and go to muscular failure (or just below if you prefer) on no fewer than 8 reps and no more than 12. My initial muscle gain ever was done on a "stick to the basics" full-body routine that focused on big exercises (i.e. compound movements) and 2 or 3 sets. Hit each major muscle group with one exercise and you're done. Especially if you're just getting started, any more than that has a huge drop in returns for your efforts. You can even build muscle only doing one intense set each.
So...my recommendation? Do 3 to 4 cardio sessions (interval training: 30 mins or so), and throw in a session of resistance training once a week. Just be sure to give it all you got to be sure you're giving the muscle the overload they need to grow. You can even do the resistance training on the same day as cardio if you plan it right.
Sometimes less is more.
Yes, even with exercise.
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Knowing that death is certain and that the time of death is uncertain, what's the most important thing?
—Bhikkhuni Pema Chödrön
Humankind cannot bear very much reality.
—From "Burnt Norton," Four Quartets (1936), T. S. Eliot
Last edited by Baraka_Guru; 08-30-2009 at 09:27 AM..
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