 Hey everybody, I'm Lance Coyke and today we're gonna talk about the difference between Cardio days and lifting days and maybe how you want to structure your week of programming now I've got the whiteboard behind me and I've got two separate colors one for lifting and one for cardio Let's say lifting is red because that's pretty red Amped okay, let's say My goal is just to have the best body that I can so I'm gonna need to maximize my muscle growth and Maximize my weight loss my fat loss not my weight loss, but my fat loss So I'm probably gonna say you got to work out four times a week You got a you got to lift four times a week. Sorry. That's that's the only kind of workout I guess in my mind. So let's say we're gonna lift Lift Red Lifting will be on Monday Wednesday Friday and Saturday Hopefully you can see that and that is a dim dim red. I apologize Monday Wednesday Friday and Saturday now our Cardio then oh man, that's easier to see ain't it Purple Cardio then can fill in other days now It's not that I have to do it on Just those free days And it kind of depends on how I choose to do it so there's basically two different ways that The American College of Sports Medicine is recommending that you do your aerobic stuff. It's either three times a week of vigorous Exercise for 30 to 60 minutes or it's five or more times per week of Moderately hard exercise for 30 to 60 minutes So why would I choose one over the other? Well, if I feel like I'm super fit and I don't have that much time and I'm really motivated to do this then I might go for the three times a week vigorous exercise. I'm gonna go in there maybe 30 minutes I'm just gonna push it really hard and maybe that'll be enough now that the issue is that sometimes people will do this and They'll break down. They won't really last for very long I am definitely one of those types of people a lot of the clients that are attracted to training with me this Cerebralness They are the same way, right? They have these these troubles pushing their bodies So especially when they start to get fatigued their technique is compromised. We talked about that already in a previous video so For my situation I might try to do more frequency more amounts of or higher Frequency of training so I might go for the five times a week moderately hard intensity and maybe do 30 or 60 minutes there So for something like that, I would I would definitely want to put it on these off days You could take one of your days totally off. That is a way that I recommend people do it sometimes and I could double up on Monday and Friday Saturday, maybe It doesn't really matter. I mean I could you put it on Wednesday I could do it on Sunday and not do it on Saturday. That'd be fine, too Not really like it's not really that big a deal. You don't have to be super weird about that now The idea here is that I don't want to just go into the gym And try to do everything. I can't do my cardio day and my gym day at the same time because those are somewhat competing demands The the molecular signaling that signals Muscle growth actually inhibits cardiovascular growth and vice versa. I think vice versa, but The the lesson being if I have a cardio workout It's going to inhibit some of my muscle building. So I want to separate those things I want to maximize the muscle building from my lifting workouts And then I want to take a nice long break and then I can do my my cardio stuff So if I do get stuck doing like this Monday, for example, I have a lift first and then I have a cardio later I'd want there to be a good chunk of time between those maybe at least eight hours This allows my calcium to come back into the sarcoplasmic Verticulum so my muscles are working again. It gives my muscles time to Build and use that signaling that we had that say hey, we're gonna need some more muscle around here. We better build it Yeah So this is how you know how you program a week of training break your week up into lifting days and cardio days and Decide from there how you're gonna structure the rest of your programming Based on the goals that you're trying to accomplish