My New Workout Plan

The general philosophy for any sensible workout plan is more or less this: it should be challenging, cover all muscle groups, have some progression (changes with time) and be relatively short (1-1.5 hours). Let me expound on these further. Challenging workouts are engaging and make you push yourself in the gym, which in turns leads to progress. Balanced workout covering all muscle groups are a good idea unless you are trying some advanced deconditioning methods (working harder on certain muscle groups while holding others constant) or recovering from an injury. This means, working out your back and legs as much as you would train your mirror muscles (arms, chest and abs). Reason -- training these large muscle groups using compound movements (that recruit multiple muscle groups and joints) also increases testosterone production, which has several health benefits including muscle gain and fat loss. So you could get bigger arms by doing pull-ups, squats and deadlifts! 

Progressions are key to improvement, since if you are doing the same workout that you were doing last year and nothing has changed in the last year, it is highly unlikely that anything will change in the next year either. Our bodies can get used to fixed exercises so we need to change them from time to time to circumvent this adaptation. This change could be including new movements, changing repetition range, increasing poundage or decreasing rest periods between sets to name a few. Lastly, you should go to the gym with a purpose and a plan, which does not involve socializing or texting. Often when we spend 2 hours in the gym, it's more likely because we had long rests and wasted time rather than really lifting for 2 hours. Shoot for 1-1.5 hours at most, unless you are trying something advanced, keeping rest periods short (45-90 seconds), and you will get a kick-ass, efficient workout.

Hypertrophy Specific Training (HST) is one such workout, which captures the essence of what I outlined above. I have been doing it for last 8 months, and as the name suggests this workout is geared more towards hypertrophy (muscle gain), so if this is not your goal, you might wanna look into another program. However from personal experience, my strength improved on HST as well which always feels great. Furthermore, HST doesn't tell you to do exactly X (some programs do), but instead provides a framework allowing you to design your own plan around that. Lastly, it is only 3 days a week, an hour or so per session, making it very accessible even with a busy schedule. We can almost always take 3 hours a week out for ourself. Since I have stayed good on nutrition, this is all the exercise that I have done for last 8 months without even incorporating any cardio.

If you were to google HST you will come across quite a bit of detail, ranging from some scientific backing behind the principles of HST to involved guidelines about designing your own HST workout. To avoid much redundancy, I would try to be as concise as I can be while conveying the essentials. Enthusiasts are welcome to dive deeper into this or other workouts. HST is a full-body workout, so first step is picking a good exercise for each major muscle group (quadriceps, hamstrings, calves, chest, back, abs, biceps, triceps, shoulders). The basic ideology is to train in different repetition ranges (15, 10, 5 and maybe even 3). Before starting the program, you need to figure out your maxes for these rep ranges. This means, that for each exercise you selected, you need to find out the weight that you can only lift for a maximum of 15, 10, 5 and 3 reps. For example, if my 10 rep max (RM) for deadlifts is 245 pounds, I cannot lift that weight for another rep keeping good form, or in other words I reach positive failure at 10th repetition. To speed up this max-figuring process, there are a lot of online calculators and charts (like this), which will tell you what your x-rep max should approximately be, given your y-rep max (x,y ≤ 12).

Now that you have the numbers, the preparation is over, and it's time to get started. For the first two weeks you will train for 15 repetitions, for the next two 10, then next two 5, and lastly if you are feeling adventurous 3, leading to a eight week cycle, after which you are supposed to take a week or two off from heavy lifting. During the break you can still do some lifting, running, dancing, acrobatics or whatever floats your boat. This rest is important to avoid muscle adaptation, and it is called strategic deconditioning. Lets concentrate on each mini two week cycle now. The idea is to start lower than your max, and build up to your maximum for that repetition range in two weeks (i.e. six workouts). Taking up the example of deadlifts for which my 10 rep max is 245 lbs, I would follow this progression of deadlifts for my 10-rep mini cycle: 145 -> 165 -> 185 -> 205 -> 225 -> 245. In general, I go for ~10% of reduction from my max for each workout. I do have some other tweaks that I use now, but those are finer details that can be discussed separately. 

Here are the workouts I chose for my last HST cycle (I am now on my 5th cycle): 

Exercise (15 RM, 10 RM, 5 RM, increment)

Leg Press (240, 260, 280, 290, 20)

Deadlifts (225, 245, 265, 275, 20)

Hammer Seated Inclined (140, 165, 185, 190, 10)

Pec Flys (120, 135, 150, 155, 10)

Machine Rows (55, 70, 85, 90, 5)

Seated Rear Deltoid rows (85, 105, 125, 5)

Barbell Curls (60, 70, 80, 90, 5)

Triceps V-bar Pulldown (50, 57.5, 65, 67.5, 5)

Seated Calf Raises (80, 90, 100, 105, 5)

Machine Crunches (125, 140, 150, 155, 10)

I will change my workout strategy again, possibly after one more cycle of HST, because although I like it, I do wanna challenge myself in different ways. There are a lot of interesting and established workout philosophies that one can try (google or bodybuilding.com are your friends). I am thinking about training for flexibility next to further reduce my chances of injury, and being agile also feels good from personal experience (I have done some dance, tai chi, etc.). 

I have heard a lot of people complain that working out in the gym is boring, and I sincerely feel that you can make it as exciting as you would like to. Just like any other sport, you get only as much out of it, as you put into it. Heck, even for video games if I can't unlock any achievement or conquer a new hurdle I would find myself bored. So, unlock new achievements, like lifting heavier, improving your form, reinforcing the muscle-mind connection, making workouts more intense and efficient, and so on. If you keep on doing the same thing without any plan or a prospect of change, the gym can't be blamed for being boring.

My New Nutrition Plan

We have all heard that sugars and refined carbs are not good for us, as they can change blood sugar levels rapidly and also promote fat storage. So, if what I am about to discuss next seems a tough step, at the very least do this -- limit your sugar and refined carbs intake (soda, sweetened juices, flavored milk, white bread, pasta, etc.). This is something that I have been conscious about since I transitioned to a healthy nutrition plan back in 2010. However as I read more about nutrition, I came across several articles about how some people do not tolerate carbohydrates well, and in general the fat-loss benefits of a low-carb diet. If you are trying to wean yourself off your favorite junk food, it might not be the best idea to start with this plan, since this is a big change. If however, you feel like you are ready to lose some stubborn fat, and you are diligent as well disciplined, this might be the thing for you. Like any plan, it is no magic pill, and you are still required to work hard, watch your calories and stay consistent. With all the caveats in place, here is the nutrition plan I have been on for last 8 months.

Targeted Ketogenic Diet (TKD): The idea is simple -- limit your carbs to only around your workouts. Voila! So, you eat carbs before your workout (an extra fruit and some oats for me), and right after your workout (again extra fruit and oats). For all my other meals, I get my carbs only from fibrous vegetables. Of course, the sky will not fall if you were to take a bite of your favorite dessert once in a while, but the results follow from consistency. This is the plan I adhere to when I am trying to bulk (gain muscles), with calories adjusted to keep myself in a surplus. Here is a sample of my meal plan:

Workout days (A):

Meal 1(Pre workout): Oats (45 gm), soy milk (240 ml) and coconut oil (15 ml) microwaved together. Mixed with whey protein (1 scoop), a banana and pecans (15 gm). Topped with cinnamon and dash of garlic salt.

Meal 2 (Post workout): Oats (45 gm), soy milk (240 ml), whey protein (1 scoop) and a mango blended into a shake. A cucumber with sesame cashews (15 gm).

Meal 3: Chicken (150 gm) baked with Indian spices, broccoli (150 gm), ranch (30 ml). Lightly frozen, low sugar, low fat yogurt (170 gm).

Meal 4: Canned tuna (110 gm drained) mixed with mayonnaise (15 gm) and a bit of lemon juice. Topped with chopped carrots (150 gm) and wasabi almonds (15 gm).

Meal 4.5 (Mini treat): Crunchy peanut butter, banana granola peanut butter, sunflower seed butter, cookie butter, almond butter (2-4 Tbsp altogether depending on craving).

Meal 5: Lean ground turkey (110 gm) cooked with crushed tomatoes and taco seasoning. Topped with bell peppers (150 gm) and bleu cheese dressing (30 ml). Lightly frozen, low sugar, low fat yogurt (170 gm).

Meal 6: Casein protein (1 scoop), blended with spinach (150 gm), flaxseed oil (10 ml) and water (400 ml).

Non-workout days (B):

Meal 1: Egg whites (6) omelette with swiss cheese (1 slice = 30 gm) and dash of garlic salt. Cauliflower (150 gm) with walnuts (15 gm).

Meal 2: Soy milk (240 ml) and whey protein (1 scoop). A cucumber with sesame cashews (15 gm).

Meal 3: Same

Meal 4: Same

Meal 4.5: Almost same, may be curtail a bit

Meal 5: Same

Meal 6 (Another dessert): Cottage cheese (225 gm) mixed with crushed pineapple (60 gm), flaxseed oil (10 ml) and stevia (sweetener). Dash of cinnamon.

This is just a sample of course, and substitutions are encouraged. A heuristic for preparing a meal is: get a fist-size of protein (like eggs, fish, lean meats, cottage cheese, greek yogurt, whey), some fats (like nuts, good oils, nut butters) and plentiful of low-starch vegetables (like spinach family, green beans, brussels sprouts, not too much potatoes ). If it's a meal right before or after a workout, add a fist-size of grains (like oats, lentils, barley, brown rice) and a fruit (of course adjust the quantity if it's grapes). Bodies are not calculators, and if you are a couple hundred calories here or there on certain days, it won't amount to anything, so you don't have to try to be perfect with numbers as long as you have the ballpark figure. Also, if you notice my meals, I only need to cook chicken, turkey, and microwave or roast vegetables, all of which is really easy and fast. The rest is done on the fly and it takes me 4-6 minutes to prepare a ready-to-eat meal, less than the time it takes to order food at McDonalds. A lot of these recipes I just invented, and sometimes the results were not very gourmet, but now I have a few staples that are fast and tasty (not just my opinion).

Devise your own cooking strategy and this way you will have healthy food to eat 5-6 times a day by just putting 2-3 hours in the kitchen every Sunday. Lastly, buy some tupperware to carry your food. Almost all the meals can be easily carried around, and they would stay good for a day even without refrigeration (in moderate temperatures). To give you some examples, I have carried my food to movies, mall, festivals, conferences, theater, parties, a club (just once) and the list goes on. Point being, once you set your mind to it, packing your meals becomes second nature and you eat healthy most times. Except when it's cheat meal, then you just carry an appetite.

For a short but highly efficient cut (loosing fat), I would only have meal plan A on Mondays, and meal plan B on all other days. I would also reduce my fats a bit and give up on the mini treat (meal 4.5). This is a strategy I only employ for 2-4 weeks at a stretch, since it is hard and not very sustainable, but it gives good result. This philosophy is somewhat similar to Cyclic Ketogenic Diet (CKD). I intend to stick to these plans (TKD and CKD) for quite a while to come, since they have worked well for me. Some experimentation might be needed to figure out what works best for you. For example, someone with a high metabolism who is having a tough time gaining any weight might have to add some more carbs (and overall more calories), someone else might have to reduce calories analogically. Bottom line is, a solid nutrition base is what propels you towards your fitness goals; working out is the easy part.

Muscle converting to Fat? Ain't nobody got time for dat!

I am sure we have all heard this one way or the other - if you stop working out, all the muscles turn to fat, ergo one should not work out, or they would be trapped and worse off later. No points for guessing my response: I call BS! When I hurt my knee bad, I had to stop for a while, albeit only a couple weeks. When I did resume, I was doing zero cardio and no leg workouts. I did think that I would be chubby again, which is something I later figured FFBs (Former Fat Boys) struggle with psychologically. This was the time, I first got into modelling, the reasoning being, "I better take some pictures now to document my fitness level, because I doubt I will be at this level any time soon." Fortunately, I was wrong, but I am glad that this lead me to try something new, which later turned out to be a confidence booster and a potent motivator.  

The fact that I couldn't do any legs workouts, which are the building blocks of a balanced program, made me much more aggressive towards the body part I could work. My workouts consisted of drop sets, and supersets. I made considerable strength gains, given the constraints of the injury. I was hobbling for almost a month, and the rug getting pulled from under my feet gave me a different perspective. It forced me to do something, I would probably never have tried, which is giving up cardio. By the way, I forgot to mention the secret about why my muscles didn't convert to fat (even making that statement feels like I am talking alchemy). Here is the magic trick: reduce your calories! I was on a 3300 calories diet when I was going berserk on the elliptical or the stationary bike, and I had to cut it down to about 2300 calories. I almost maintained my weight and improved my composition a little (some muscle mass gained, some fat lost) for the next two months. 

In June 2012, I got the chance to go to Okinawa, Japan for three weeks of summer school in computational neuroscience. Believe it or not, I emailed the organisers to ask, if I will have access to a gym while there, and I was told the housing did not have a gym but I might be able to walk half an hour to a nearby gym, which sounded both inconvenient and expensive. I was a little worried, since I did not want a big setback that might result from three weeks of hiatus compounded with not-so-well controlled nutrition. I talked to a fitness expert at UCSD and she suggested some body weight workouts which seemed like a good place to start. As I was looking for other options, I came across P90X, which is a fairly famous workout program that can be done at home with weights or resistance bands. It seemed challenging enough, although I had to modify it to make it work with my injured knee, which was a little better after several appointments with the physiotherapist, but I was pretty certain I won't be running any races any time soon. So, I bought resistance bands and head off to Japan. 

The free food we got at Okinawa was fairly healthy, consisting of seafood, meats, vegetables and fruits. I avoided rice, noodles, etc. and stopped at a small serving of dessert. By the way, the dessert servings in Japan were really small, I would guess less than 100 calories, which is in stark contrast to the servings in America (400 calories for a slice of cheesecake), no wonder there is a difference in how long Japanese folks live vs. the westerners (do not quote me on this, I am speculating and employing hyperbole). Anyways, my diet wasn't perfect like it used to be, but it was good enough. I also carried tupperware so that I could sneak out some food for intermediate meals. I did P90X inspired workout in my room, 4 days a week, and I came back with only a couple extra pound and little to no strength loss. This I call a victory! Lesson being, the nutrition and workout doesn't have to be perfect. Something is better than nothing for sure. Make small changes to eating habits and workouts to build towards cleaner nutrition and focussed workouts. It takes time and experience.

Back in San Diego, I resumed my P90X inspired workouts, since I thought I can make them more challenging with the gym at disposal, and they were faster: ~45 mins of high intensity workouts, 4 days a week. I did a few more shoots which turned out to be pretty well, motivating me further. Next destination on my travel plans was India, to visit family and to attend my sister's wedding, in our hometown of Kanpur. For those who have some familiarity with the town, you would know that the place is no Venice Beach when it comes to fitness. You could also guess the array of responses a statement like this would invoke, "Mom, I will be eating 6 times a day, no rice or poori or parantha (all refined flour breads), strike out sweets while we are at it, and can you not use any vegetable oil, butter or ghee (clarified butter)." After much negotiation, we settled on 4-5 meals, some sweets, barley instead of rice, and occasional parantha. However, when Eid (a big festival), the wedding, and the associated dozen of celebrations rolled in, I gave up and my diet often consisted of just sweets, biryani (basically rice, oil, fatty meats) and such. I had my resistance bands though, and stuck to P90X through it all. As a result, and in spite of all the indulgence for about 5 weeks, I stayed in fair physical condition. Lesson being, for a relatively short period, the repercussions of relaxation in one dimension (here diet) can be minimised by sticking it out on the other dimension (here workouts). But in long term, it is the synergy of both, combined with proper rest that leads to best results. Also, treating oneself once in a while does wonders for psychological well-being.

Continuing on that last note, here is the heuristic I generally use: when I am traveling, I would treat myself to anything and everything, but when home in San Diego, I would stick to a solid plan with few cheat meals where I again let go (ask my friends how I eat at Thanksgiving for example). This way, I can stick to eating really healthy for most of the time, and I don't crave for unhealthy food, since it's almost always on the horizon. Another trick I use to stick to a healthy eating is to set a goal, achieve it, and then treat myself to something. This could be meal in a restaurant I wanted to try, clothes/watches, some gadget, etc. Resuming the story, after spending a month again in San Diego, I got the chance to go to New Orleans, which is a wonderful city, with some of the best food I ever had in my life. I did some science, ate everything NOLA had to offer, partied with friends on Bourbon Street, and all in all had an amazing time.

One thing that had always been frustrating to me is how long it takes to get lean after putting some weight on. This frustration was also echoed by my only friend who is as enthusiastic about fitness as I am. I would come back from travels a few pounds heavy after a week of merry-making, and then work my ass off for a month to get back to where I was before the travel. This is not fun! In essence, I spent 5 weeks, most of which included hard work and solid nutrition, to enjoy a week of break. Around this time I had been reading about more workout philosophies and nutrition styles. I steer clear from fad diets, because of course you can lose 5 pounds by doing the "watermelon diet" for example, which is essentially starving yourself to the point that your body looses all retained water and some fat/muscles. My idea of nutrition is one that is healthy, balanced, and that I can stick to for long term, possibly life. 

In my next post, I would break off from the story-telling, and talk about the nutrition and workout strategies that made me bigger, leaner and stronger. I would go over some technicalities of calorie counting, macro nutrients and may be a few quick recipes, highlighting that it's not as hard to eat really healthy as it's made out to be.

Revival

I have been often asked, "What happened to the blog?" And my evasive (and only partially honest) reply has been, "Well the basics of my fitness philosophy are already there, so not much to write about." To be perfectly transparent, I was keeping myself occupied with academic and non-academic interests, and yes I am calling watching TV shows an interest too. I did keep working out during all this time, and there were several ups and downs. So, let me deviate even father from the pedagogical narrative style, and tell you a bit about how my workouts and life in general evolved since I moved to San Diego for grad school. Hopefully you will also find nuggets of insights in the story, some thing to motivate you towards fitness and overall wholesome life, and this should allow me to segue in to the new things that I tried fitness wise.

I came to San Diego in the fall of 2010, and after a brief stay with my host family, who have been wonderful friends since, moved to the on campus grad housing and started my first quarter. The first shocker was the absence of household help that we start taking for granted. So not only I had classes, some research (this was more me trying to see what the field was all about), singing (I joined an a cappella group) and tai-chi, I was also supposed to do laundry, dishes, shop and clean. Combined with my less than sonnet inspiring cooking skills, I was getting a little lost with nutrition. And one thing that my grad students friends would have experienced, and which started becoming a part of my own eating habit, were the ever present free food events in school. The food lover in me would argue that with consistent workouts, what's a few slices of pizza or some cookies, after all, that should be one of the perks of working out. With the rationalisation in place, I would allow myself a "few" cheat meals per week, and within the first couple of months I started noticing the effects manifested as a layer of fat. This was the first time I noticed my resolve to eat clean failing since I started back in February 2010, and I hit a phase where I just couldn't say no to unhealthy (albeit tasty) food, even though I knew half way through that it is messing up all my work in the gym. I realised I had to do something, this constant submission to cravings would not work!

What I should have done is to avoid the stimulus and practice moderation. But what I did instead was to increase my cardio, and there was a period when I was doing 1.5+ hours of high intensity and HIIT (High Intensity Interval Training) cardio. Workout had started becoming a chore by then, and my motivation swayed a bit. The only good that came out of that was an exceptional cardiovascular health, with my heart rate lingering around 40 bpm and my blood pressure around 50/80, which was low enough to make me pass out once (story for another time). This clearly wasn't sustainable, and even with all this work, I wasn't getting in better shape. In fact, I had lost most of my muscle definition and almost reverted back to my before lifting state. I also injured my left knee doing declined bench presses, I felt the knee cap shift and obviously I freaked out. My doctor assured me that no permanent damage was done, but I didn't feel a 100% either.

I spent the spring break of 2011 in San Francisco with some friends, taking a break from heavy workout routine. In hindsight, that is exactly what I needed, a hiatus when I can regroup my thoughts and formulate a more sustainable plan. I also did this: write down whenever I would eat unplanned junk food, which helped my curtail my all-out unhealthy food feasts. The reasoning that they are free wasn't sufficient anymore when I could see how royally that was screwing up my body. I was also getting better with planning my meals, cooking in advance. Now I could cook twice a week and be good for the entire week (which for me is 42 meals). With the train starting to get back on track, I jumped on a 4-days a week lifting and 4-days a week cardio routine, the details of which were very similar to the ones in my earlier posts. This lead to slow yet steady improvement, which continued for one year till the spring of 2012. During this year, I made some head-way on classes and research, picked up a few more fun classes like fencing and dancing, and worked over the summer as an intern at Oracle, Santa Clara.

By the time spring break 2012 rolled in, I was pretty much back in the game, and had been in my cutting phase (loosing fat) for a few months, which is rarely as exciting as bulking phase (gaining muscles) or even maintenance phase. I was sticking to the same nutrition and workout philosophy as I did 2 years back, and I was seeing progress, but lord was it slow! We went hiking around Grand Canyon during this break, and this is when sh*t happened. I have had flat feet, so my knees end up enduring more beating than normal (I also think evolution needs to work on the joints, I mean how crappy are those). Then like an overconfident moron, I ventured for miles and miles of hiking in my gym shoes, as if I can compensate physiological constraints with my high level of conditioning. The end result of the hike was a hurting knee, although we did have a blast. Now here is where it gets a little interesting, and by that I mean I do something even more dumb. I come back and the first thing I do is hop on an elliptical for 45 minutes, aggravating a likely minor injury to the point where it hurt real bad to walk. So, misplaced over enthusiasm can be as bad as the other extreme. All cardio and leg workouts went out the window, and all I could do was to hobble to the gym and lift a little to hopefully keep the routine in place.

Now you might quip, "Well, I get it! You frakked up every so often. How does that help me look like a Norse God?" For one, I think all those Norse Gods were on steroids, so it might be really hard to look like that, unless you are genetically really gifted. Nonetheless, we can try to be our best, and that in itself is a great feeling, with aesthetic improvements as a fringe benefit. In my following posts, I am going to talk about how things changed when I had to completely give up cardio after my injury, the changes I made to my eating habits, as well as workouts, and how I managed to stay in shape through all that. I know this is a cliffhanger, but like they say, "good things come

Charting Progress

So, you are following a good diet, you do cardio and train with weights. But are you getting anywhere? This is the question that so many people just don't ask themselves. They keep on doing what they have been doing for years and then say something to the effect that nothing works.

Hence, a very important component of a fitness regimen is getting constant feedback in terms of your weight, measurements, photographs, clothing size and most importantly body fat percentage and skinfold thickness. Ideally, you should check your weight and composition every week and observe some improvement. If you are following your regimen just right you should loose between 1 to 2 pounds per week. If you did not loose or instead the weight increased, examine your past week to make sure you actually followed the program, more likely than not you slipped. In that case, don't see it as failure but as valuable feedback about how much "cheating" is too much for your body. Tighten your belt and get set for the next week.

Depending on your weekly observation if you find that you have really hit a fat loss plateau you can try one of these or a combination of these: decrease calories, tweak the macronutrient ratio, meal frequency or timing, increase the duration, frequency or intensity of cardio, change the kind or timing of cardio, incorporate HIIT and if nothing works do double cardio (twice a day). So, unless you have tried all these the excuse that nothing works is lame.

The ultimate lesson of the whole process is simple: each individual is different and you have to find your program for yourself by doing a little experimentation. If someone tells you that you can eat exactly this and workout exactly that you will get your perfect physique then he or she is trying to hoodwink you (or they don't know any better). Also, there are "programs" which tell you that all the fat loss can be achieved by using their magic product and working out for 20 minutes a day because they know that "easy" sells. But ask yourself, if it was all that easy why don't you see a lot more fit people around?

My advice, get into fitness only if you can give it some priority and incorporate it in your lifestyle. If you want to do it for only 2 months your time would probably be better spent elsewhere. Hit the gym with passion and a clear sense of your goal, commit to your program and the results would astound you!

Weight Training

Let me begin by saying that book extending over volumes have been written on the subject of weight training so try as I may I cannot cover a lot on a blog. I will try to stick to the most important points in my opinion and even then it's gonna be a longish post. First of all, weight training is an essential component of a fat loss regimen. The view that one should do cardio for first couple months to loose the fat and then start weight training is bogus at best and disastrous at worst. Weight training (combined with a good diet) is the thing that keeps your muscle intact when you are on a fat loss program. Also, muscle being an active tissue burns calories even at rest and not to forget the post workout metabolic boost provided by weight training. In essence, your fat loss program is incomplete without weight training.

Now, on to the bullets:

1. Duration: I suggest 45 minutes to 1 hour and not more than that (beginner or advance). Excessive workout leads to overtraining and injury, I personally overtrained for more than a year with very slow results and also managed to injure myself a couple times. Even if you bubbling with enthusiasm, take things easy coz when it comes to weight training it's said "Less is more".

2. Frequency: This one depends on your experience and goals. For a beginner or for a guy concerned with general fitness and an alright amount of muscle 3 days a week is a good option. As you progress or modify your goals to put on more muscle you can add a 4th or a 5th day. Yup, you don't need to push weights 6 days a week to get in a good shape. In fact, it's the rest time when your muscle recover from the hell you put them through during the workout.

Here's a quick guideline for frequency: for beginners it's three workouts per week on nonconsecutive days, full body each workout. For intermediate, it's three or four workouts per week on two day split routine; half the body one day, half the next (each muscle group worked no more than twice per week). For advanced, it's four or five days per week, on a three or four day split routine, each muscle group worked once every five to seven days.

3. Variations: Stands for types of exercise per muscle group. Quick guideline being:

For beginner: One exercise per muscle group/full body routine.

For intermediate: Two exercises per muscle group/ two day split

For advanced: Three(four) exercises per muscle group/three(four) day split

4. Sets: Stands for number of times you do a particular variation and depends on size of the muscle group. Smaller muscle groups (like biceps or triceps) can be exhausted by lesser number of sets as opposed to larger muscle groups (like back or chest). A thumb rule of 3-4 sets per variation works in most cases and depending on the muscle group you can add an extra variation later.

5. Repetitions: There is a lot of back and forth here from 1 rep max to 20-25 reps and the number also varies with your goal. Without going into the philosophy of the spectrum here's a quick guideline based on goals:

Strength/Power: 1 – 5 reps

Hypertrophy (size) & some strength: 6 - 12 reps

Local endurance/ little size: 12-20 reps

Abs & Calves: 10-25 reps

4. Rest: The idle time between sets. No, you are not supposed to strike up a conversation after one set! One minute is the rest duration you can't go wrong with however for maximal fat loss 20-45 sec. is still better. You can squeeze a little more rest (up to 2 minutes) for large muscle groups or for very heavy workouts.

5. Progressive overload: I need not say this but you ought to train hard in the gym and push yourself while you are there. I see people lifting the same weight they did 2 years back or talking away on cellphone while cycling and they get nowhere. Having said that, you need not train to failure (point when you can't do another rep) all the time. The key is challenging your muscles in new ways, pushing them a little more than the last time.

Progressive overload is just that, you start with a weight that you can do 8 reps with. Next time you hit the gym, you try to do 9 reps with the same weight and so on. Once you can do 12 reps, put that weight down and pick up a heavier one and do 8 reps and so on. You get the idea! Now, this process is not always as neat and arithmetic as in the example. Sometimes you wouldn't be able to do one more rep, you may even do one less rep but the aim should be on progression and it can work as one step back and two steps forward. Besides there are myriads of variations once you feel you hit a bad plateau on a particular exercise.

6. Choice of exercises: Again, people go so fancy with their exercises without knowing the basics. They'll try spider curl and zottman curl before getting simple barbell curls. Suggestion: choose basic exercises in the beginning and only once you have a good form try something else. Anyways, it's the basic compound exercises that are the best.

7. Split routine: Concerns about how to group body parts for workout. Here are some examples:

Beginner’s workout: Full body workout

1. Bench press with dumbbells, barbell or machine (chest)

2. Dumbbell side lateral raise (shoulders)

3. One arm dumbbell row or lat machine pull down (upper back)

4. Dumbbell extension behind head (triceps)

5. Dumbbell Bicep curl (biceps)

6. Leg extension or lunge (thighs)

7. Standing calf raise (calves)

8. Lying leg curl (hamstrings)

9. Crunches (abs)

Intermediate workout: Two day split

Day 1: Chest, Shoulder, Triceps, Abs

1. Flat Bench Press: dumbbell, barbell or machine (chest)

2. Incline Dumbbell flyes or pec deck flye machine (chest)

3. Seated Dumbbell or machine overhead press (shoulders)

4. Dumbbell side lateral raise (shoulders)

5. Tricep Pushdown (triceps)

6. Overhead tricep extension with dumbbell (triceps)

7. Crunches (abs)

8. Reverse Crunches (abs)

Day 2: Legs, Back, Biceps, calves

1. Leg Press machine (quads)

2. Leg extension machine (quads)

3. Lying Leg Curl (hamstrings)

4. Low back extension/hyperextension (lower back/hamstrings)

5. Pull-ups or lat pulldowns (lats/upper back)

6. Seated Cable Rows (lats)

7. Barbell curl (biceps)

8. Seated alternating dumbbell curl (biceps)

9. Standing Calf Machine (calves)

10. Seated Calf Machine (calves)

As you advance, you can go to 3 day or 4 day splits but a 2 day split gives wonderful results itself and you can stick to it for life.

That about sums up what I can say here. Other "concerns" like, "I don't do much weights as I don't wanna bulk up", "You need to do 500 crunches everyday to get good abs", "You need 25 reps per set to get definition", "Don't do weights if you wanna keep your flexibility", "It's all good now but once you stop the muscle will turn to fat", "How can I make time for all this from my busy schedule", etc. are either myths or excuses arising from lack of knowledge and action. You can either debate or get your ass to the gym.

To conclude, here's what I did. In the very beginning (1.5 years back) I was on a full body workout, 3 days a week. Within a couple months I grew out of it finding it too easy. I then jumped into some real heavy workouts (counterproductive overtraining). In February 2010, I came back to my senses and stuck to 2 day splits, 3 days a week. Then in June, by which time I had already improved a lot, I started doing the same routine 4 days a week. I warm-up and stretch before workouts and do a non-fatiguing set (which is not counted as workout but muscle group warm-up) for each muscle group before heavier ones. Rest interval is 45 secs. and I adhere to progressive overload. I change my workout every month or two to avoid adaptation and to employ the "muscle confusion" technique! That's about it... Now go push some weights!

Cardio

Now that you have a diet plan in order it's time to hit the gym! The mantra is simple if you create a larger calorie deficit you'll loose more weight. The thing is most people get that to some extent but the way they go about it is by eating less. What they fail to account for is that human body is a result of millions of years of evolution and it knows to slow things down in case of low calorie intakes. So, the way to go about creating a deficit should be by working out more. As counterintutive as it may seem, you'll loose fat faster if you eat more and workout more. The two are synergistic, eating frequently (5-6 time a day) boosts your metabolism and so does working out. Having clarified that let's spend a moment on what exactly is cardio:

"an activity that’s rhythmical in nature, involves large muscle groups (namely your legs or back), and, here's the kicker - can be sustained continuously for long periods of time (at least 20 - 30 minutes)"

Running, bicycling, stair climbing, rowing and elliptical exercise are some examples of cardio. Other queries which people generally have regarding cardio include:

1. Duration: For maximal fat loss you should do 30-60 minutes of cardio per session. Less than 30 minutes is too little and more than 60 minutes is edging on overtraining. If you really wanna do more than 60 minutes then the suggestion is to do double cardio (i.e. twice a day) but for most people 30-60 minutes will give good results. The thing to keep in mind is your goal, if you just want to maintain your weight (or bulk up), 20-30 minutes cardio is also sufficient.

2. Frequency: If your goal is fat loss, 4-6 days a week of cardio is required for good results. Enthusiasts can add a 7th day but sustaining it for long time periods is tough to say the least. For maintanance and bulking 3-4 days is sufficient.

3. Time: When the hell should you do your cardio? In the morning? Before weight training? After it? And so on... People can go on rambling about the findings! Most important thing though is that you should do cardio and not just debate. Doing it anytime burns calories so you get leaner everytime you finish your session. That being settled, morning fasted cardio (without eating anything) is probably very good. I say probably because there's arguments for and against the idea. I personally tried it but found it so damn difficult that I was back to my post weight training cardio in two weeks. If you can hit the gym in 5-10 minutes after you wake up, it's worth a shot otherwise hunger kicks in bad and it gets a lot tougher. Post weight training cardio is next best, your glycogen levels are low so more calories are burnt from fat.

4. Intensity: Phew!!! This one is even more controversial. The two schools are low intensity long duration cardio and high intensity short duration. After a lot of back and forth with jargon what I synthesized is if you do cardio at higher intensity you burn more calories plus your metabolism gets a better kick so that's what I adhere to. By high intensity I mean 75-85% of your Maximum Heart Rate (MHR). A great technical variation is High Intensity Interval Training (HIIT) wherein you have work intervals when you push yourself to 85% or even above of your MHR followed by rest intervals to catch your breath. By the way, a simple empirical formula for MHR is (220-age). So that a 20 year old guy should aim for 150-170 heartbeats per minute. Though many cardio machines have some sort of heart rate monitor, buying your own will be a great investment. I bought mine off amazon for 33$ and they are one of the best 33$ that I spent. I now know throughout my cardio if I am slouching or being overzealous.

One concern that many people seem to express is that they would loose muscle if they do cardio. The truth is you may loose some muscle doing cardio but you are much more likely to loose muscle if you don't eat frequently or don't include protein in every meal. As long as you are eating right it's unlikely that you'll loose much muscle. Once you reach your desired fat levels you can switch to moderate cardio, this also helps avoid overtraining and adaptation.

Let me conclude with my cardio regimen. I do HIIT (1 minute work, 1 minute rest interval) cardio six days a week close to 85% MHR. On my weight training day, it's 35 minutes post workout and on dedicated cardio days it's 45 minutes. My weapons of choice are elliptical and stationary bicycle in succesion (with no break in between), I am less of a runner because of the high impact nature of the exercise (combined with dancing it gave me shin splints). This routine works for me, you can start slow and reach your own optimal point using the above guidelines and a little hit and trial.