Sample Cardio and Weight Training for the Metabolic Adaptation Cycle

The Metabolic Adaptation Cycle

The MAC is a great plan to complement your weight-training and cardio activities. It will supercharge your fat loss and have your body looking incredible by the end of the eight weeks! On this plan, you have four great opportunities for weight training because of the greater reduction in carbs and calories.

The supinated-forearm biceps curl is sometimes...
The supinated-forearm biceps curl is sometimes performed on the preacher bench, which helps to keep the upper arm motionless. It also brings the elbows forward in front of the body, shortening the biceps muscles via the glenohumeral joint. Model is performing exercise with dumbbells, it can also be done using a bar or EZ bar. (Photo credit: Wikipedia)

Monday, Tuesday, Thursday, and Friday are days when you will have an energy defi cit and are peak times to lose excess fat, especially with about thirty minutes of intense weight training and fi fteen to thirty minutes of HIIT cardio. Doing weight training over four days will also allow you to focus on parts of your body where fat holds on stubbornly. Remember that training sessions need to last only about thirty minutes, so we aren’t talking about a lot of time in the gym.

There are two ways to handle a four-day training week:

  1. Do an upper, lower, upper, lower routine. For instance, focus your fi rst few reps on upper body exercises such as bicep curls or bench presses, and then work on your calves or thighs for a series of reps. Alternate muscle groups this way until your workout is over.
  2. Instead of alternating between your upper and lower body, focus on specifi c body parts by working a bigmuscle group followed by a small-muscle group. For example, you could work on your chest (big-muscle group) then triceps (small-muscle group), back (big) then biceps (small), and shoulders and work your legs on a different day.

With either method, doing HIIT after weight training optimizes fat loss. Wednesday and Saturday are also good days for doing cardio fi rst thing in the morning (before breakfast). Sunday works best for a day off with the MAC plan.

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