Kris Gethin 12-Week Daily Trainer - Week 7: Day 47!
Rest up as Kris talks about common mistakes he sees in the gym and why you should avoid them!
Week 7, Day 47: Common Mistakes In The Gym - 2:06
Week 7, Day 47: Common Mistakes In The Gym
Tips For The Rest Day
Warming Up ///
- Don't go straight into your working sets, even if you are feeling good or are strapped for time.
- Warming up helps get proper blood flow for increased muscle performance, and is good for preventing serious injuries.
Proper Breathing ///
- Don't hold your breath while lifting!
- You need adequate oxygen in your brain and muscles to maintain muscle performance and fight fatigue.
- Breathe IN when you are lowering the weight back to the starting position, and breathe OUT when you are lifting the weight.
Heavy Lifting For Women ///
- Lifting heavy won't make you a bulking beast, ladies.
- Lifting heavy increases muscle density, resulting in an increased metabolism and lean muscle.
- Women naturally do not put on mass like men do, so don't worry about lifting heavy and pushing yourself!
- Never cut them out!
- The body needs complex carbohydrates for energy and to keep your metabolism going.
- Don't overdo it - a ton of cardio won't mean faster results. It may work in the short term, but in the long term could hurt your metabolism, so be patient and remember that quality is more important than quantity.
Kris Gethin's Full Diet Plan (PDF 456 KB)
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Actually, this is a good question. Although I do recall Kris saying he does 30 mins 2 to 3 times per week, I believe he mentioned he does that when he is bulking up or when he is not dieting.
I think the answer really depends on a number of things. But obviously you won't be doing as much cardio as you are doing in this program, as this is intended for you to continue to drop weight.
If you're someone who gains weight easily (endomorph), then you'll probably have to keep it at 4 to 5 times per week for at least 20 to 30 mins. If you are naturally skinnny (ectomorph), then I think 2 to 3 times per week for no more than 30 mins will do.
Now let's say for example you like your results at the end of this program and want to keep that weight, then I would probably decrease the cardio and wait to see what my weight is at the end of the week. If I gained to much weight, then I know I need to bring my cardio back up a bit. If I continue to lose weight, then I will tone my cardio even further. I think it's just one of those things where you will have to listen to your body. Depending on what your weight goal is, you will need to make adjustments.
20 in the morning, and 20 sometime after your workout, depends on when you do the lifts, and your schedule.
I actually like to do cardio before my workout because it gets my heart rate up and blood pumping. I get a good sweat an the sweat continues through my workout if I'm hitting it hard. But that's just how I do it. Probably doesn't matter either way as long as you get the cardio in it. If you plan it just right to spread your activity level throughout the day, that might be best way to keep the metabolism firing.
Actually at this stage of the program you should be doing two x 25 mins cardio plus 150 twists everyday (including rest days)
That's a good question because I do 10 minutes before and 20 minutes after my workout?
It takes me about 25 minutes each way to walk to the office. I do this at a moderate pace and count it as my cardio! I finish each workout with a warm down and it's about a 10 minute walk to the gym.
Remarkable results considering I've not had to do any sprints. Certainly getting more wiser with weight training and cardio
It's supposed to be 2 x 25 mins of cardio everyday, even on rest days.
How much do you guys feel the twists help you compared to a regular sit up? I do my twists daily and complete them in the sauna before and after my cardio sessions. Feels great afterwards too.
Ok Kris, my problem area is and always has been the "spare tire" area around the lower abs and sides. My chest arms and upper abdominals are tightening nicely as are my legs, but even with the strict Diet, Intensity in the gym and cardio I dont see it getting better. Any suggestions? This is my second 12 week program with you and the first was awesome! I was able to get to 9% bf at 200lbs and felt GREAT!
Then I was injured in Iraq and put some fat on due to inabillity to excercise.
Trust me there is nothing easy about it. If Kris doesnt blast you this week then he will make up for it during Chest day next week! Love it
In one of the first chest workouts he mentions that his chest responds well so doesn't need to do a great deal. I suppose you could incorporate a drop sets and that FST 7 into it to tailor the workout to your goals??
25min cardio morning, 25 min Cardio at night plus 150 twists (each side). This should be done every day. I think doing your afternoon cardio right before your lifting workout is bad because u break down the muscle and are not able to get full efficiency out of your lifting routine. Yes your heart rate is elevated and your metabolism runs faster but your are taking away from the building muscle part of your routine. Think about it...you are already tired and already sweaty and you havent even picked up a weight. Thats silly. I highly believe that if you do the cardio after your workout then you are "flushing out your system" The lactic acid that builds up from lifting weight and pumping blood can be flushed by the slow steady state of cardio. I have been there done that when it comes to before or after cardio and I feel ten times better when I do it after my lifts. Thats just my opinion I am NOT a doctor/nutritionist/expert/bodybuilder