Remixer

I don't believe in daily workouts. Your body should get at least 1 day per week of total rest.

I'd advise for 6-day workout per week.

6 days with 3 days entirely cardio-focused, 3 days basic cardio with large focus on weight training.


Cardio training session I'd suggest to consist of 2 hours of:

- Bicycling (15 mins)
- Jogging (10 mins)
- Yoga/Pilates/Kickboxing/Muay Thai/Judo/Jiu Jitsu (1 hour 15 mins)
- Push-ups, Sit-ups, Squats (20 mins)


For the weight training session:

- Bicycling (15 mins)
- Jogging (15 mins)
- Your own mix of exercises. (1 hour) Exercises should concentrate on a major body region each day: 1 day Arms/Shoulders/Neck/Upper Chest; 1 day Lower Chest/Stomach/Back; 1 day Hips/Legs
- Push-ups/Sit-ups/Squats (30 mins)

My tips assume there's a matted place for general sports exercises. From personal experience, I strongly recommend a heavy Kickboxing/Muay Thai regimen for 2 cardio days per week, and Yoga, Pilates or JiuJitsu/Judo regimen for 1 cardio day per week. Avoid traditional martial arts such as Kung Fu/Karate/Tae Kwon Do/etc. EDIT: Well, only exception I'd admit to would be Kyokushin Karate. Heavy shit.

The cardio days should really work to get you a lean body with sturdy muscles and very good stamina.

The weight days should help build your muscles.

Cardio, especially a martial art, does much better at toning your entire body than anything else I've seen.

Dietary tips, I would suggest to keep away from any supplements other than protein. On a daily basis decrease your carbs (but not entirely), increase natural protein intake (fish/meat/beans); and if you want some good carbs, stick to fruits. On weight training days a protein shake before or after each session doesn't hurt.

Consume a lot of water. Not sparkling and not flavoured vitamin water. Plain old water.

Hope I could help.

Cheers