Started Max-Ot... a few questions...

[gymrat]

First of all, thanks to those of you on these forums who have talked about Max-OT. This is the first place I learned about it.

I'm 29, female, would like to lose fat/gain muscle (blah, blah, blah). I started the program yesterday and am doing it week by week. On top of the strength training, I am also doing max-ot cardio. However, neither program states how often you should do cardio. So, my plan for the moment is to do 5 days of cardio - 3 days of max-ot cardio, 1 day walking a 4 mile trail, and 1 day spinning. Does that sound like overkill?

Also, because I'm not working out with anyone and I'm using pretty heavy weights already, I have modified a few of the exercises. Instead of doing a squat with a barbell, I'm using a hack squat machine. I'm very safety-conscious and I find I can focus more energy on my lift when I'm not worried about my safety. The program says to follow it exactly, but I have to imagine modifying a few of the exercises to make them a little safer would be alright?

Thoughts/feedback are much appreciated!

[.V.]

It depends on how much cardio you need. Many people do it on the off days from lifting. That makes two days of cardio each week. Others do it 3 days a week like M, W, F. If you do it on lifting days, just make sure you do it 8 hours apart from lifting.

I used to do it every day 3 days on, 1 day off. I did my lifting early in the morning and my cardio late in the evening. When I get back to it very soon, that's how I'm going to do it then. As soon as I stop being a lazy cardio slacker. About cardio overkill - it's all good for your heart and good for fat burning. Just remember to feed the cardio workouts so you don't burn muscle for fuel.

Congratulations on an excellent choice of workout plans. I personally believe it is the most efficient, effective plan out there. I've got my wife doing a "toned down" version and in less than a month, she's made visible progress that other people can see and have commented favorably about. And she isn't really getting into the cardio portion yet. Just be sure not to push too hard too fast. If the muscles get too strong before the body and the connections between them are ready for it, you run the risk of injury. Make sure you can do your 4 reps with total control before going up to 5 or 6. Make sure you are getting your 6 reps clean with complete control before raising the weight.

About the modifications you have to make, go ahead - I've made some to adapt to the equipment I have. I've adapted it to my wife's medical conditions. Don't change too much though. If you have access to a squat rack or power cage, go ahead and do real squats. I do mine totally free - no belt, no spotter - just a box under my butt to make sure I get low enough. This limits how fast I can increase the weight, but the important thing is the quality of the workout - not how much weight you can move.

Do these things and expect to have awesome results.

[gymrat]

Eh, the tricky part is separating the lifting from the cardio. I'm already AT the gym so I am doing them back-to-back (weights first, of course). For what it's worth, I do rush right home to have a protein shake. But logistically, trying to work out two separate times just isn't very feasible.

[.V.]

Well, if you can't do it that way, at least take a shake along and have it after weights before starting cardio. You don't want to do the cardio too close to the weights or it can interfere with the muscle growth. On the other hand, if you need the daily cardio - well, we've got to do what we need.

Best of luck making it work for you. Keep us posted of your results.

[threenorns]

if you HAVE to do your cardio in the same session, don't make it HIIT - just low to moderate intensity cardio for a half-hour to an hour will do the job nicely.

take the protein shake to the gym - you want to be drinking it as you leave the floor, as the optimum time to take it is within 20 minutes after your last rep.

the hack squat is nothing like a real squat. real squats are total body exercises that emphasize your glutes and hams. hack squats are a quad press. do squats, but stay light until you learn the proper form and do them in the power rack. you won't get hurt as long as you remember to keep your back tightly arched (stick your butt way out and pull your shoulderblades together), your stomach pushed out hard, and your eyes at a point about two feet below where the wall meets the ceiling.

[gymrat]

I don't suppose squatting on a smith machine is a respectable substitute for squatting with a power rack? (My gym does not have one.)

[threenorns]

nope. again, it becomes a leg press rather than a full-body squat. your gym doesn't have a power rack!?? it's one of the most basic pieces of safety equipment there is! tell them to get off their butts and get one - for a gym, the expense is minimal compared to a useless smith machine!

[.V.]

However, if it isn't available - use what there is. No choice really. Smith squats are better than not squatting. Leg presses are better than doing nothing. Figure out what you can do with what is available to you and do it.

We all tend to get into the "here's what I do and it's the best way to do it" mindset. Avoid that, be ready to adapt. Yes, real squats in a power rack are best. If this isn't possible then an alternative will have to do.

[gymrat]

Okay, okay, you twisted my arm. I will do real squats next week... My gym does have a squat rack - I just didn't recognize it. They have a lot of *stuff* crammed into a small space so it's easy to miss things.

My traps are tender after yesterday! Ouch! :

[Lady C]

You can always squat with dumbbells if your grip doesn't fail first.

[gymrat]

Originally Posted by Lady C

You can always squat with dumbbells if your grip doesn't fail first.

Thanks for the suggestion. I've done that before and just find the biomechanics of doing it that way don't work for me. And, it tends to pull on my shoulders which pulls my focus away from where it needs to be. I'm going to cowboy up and make nice-nice with the olympic bar.

[CF-OC_gal]

My only comment would be to take 1 complete day off from any formal exercise once a week. If you can't do everything you set out to do in your post then think of cycling your workout schedule to fit everything in!

Gung ho is one thing, but the road to fast burnout won't do much for you in the long run. Life is full of choices even when putting together a fitness plan.

[Firehawk]

Yeah if your only option is a smith machine for squats then tha'ts better than no squats.

Maybe you can set something up where you can walk the weight off a rack or something and have someone stand behind you to spot you.

[gymrat]

Originally Posted by Brat

My only comment would be to take 1 complete day off from any formal exercise once a week. If you can't do everything you set out to do in your post then think of cycling your workout schedule to fit everything in!

Gung ho is one thing, but the road to fast burnout won't do much for you in the long run. Life is full of choices even when putting together a fitness plan.

Oh, I am. I'm planning to take the weekend. I have cleaning to do (which I don't really count as exercise) and Sunday is our bond-with-the-couch day. Thanks!

[CF-OC_gal]

:

Sounds good