Mike's Fitness

Q: Hey mike, I decided to change up my routine a bit as http://www.mikesfitness.com/content/drop-from-15-to-12-percent-body-fat was leaving me out of gas. Is this one good or should I keep the old one and drop a no. Of exercises??

Day 1
Incline db press 3x15
Flat db press 3x15
Pec flyes 3x15
Shoulder press 2x15
Lateral raises side 2x15
Shrugs 2x15

Day 2
Assisted pullups 3x10
Lat pulldown 3x15
Close grip lat pulldown 3x15
Seated row 3x15

Day 3
Bb curl 2x15
Preacher curl 2x15
Hammer curl 2x15
Tricep pushdown 2x15
Overhead tricep 2x15
Tricep dips 2x15

Day 4

Q: Do you think that daily low or high intensity cardio is a necessity for getting ripped?? Or once a week is good enough??

A: Daily cardio is almost certainly a bad idea if you are doing weight training on top of it. Your body needs rest. Taking at least one or two days a week off from all exercise is a good idea. I would recommend either 2-3 sessions of HIIT per week, building up to 15 minutes/session (search for HIIT on my site if you are not familiar with it) or 2-3 sessions of regular steady pace cardio of 20-40 minutes each.

Q: Approximately how much sodium should i consume while losing weight?

Q: What all is included under green leafy vegatables and what is the method to healthily prepare them??

A: I use the term "green leafy vegetables" loosely since I simply want to encourage people to eat more vegetables in general. Any vegetable other than potatoes, yams, and corn should be eaten in virtually unlimited amounts by everyone -- they are that good for you and are light enough in calories that you become full sooner than you overeat. Potatoes, yams, and corn are not unhealthy, but are quite calorie-dense so they are easy to overeat and gain weight.

Q: Hello Mike, I really love your comments. Question: I am 59 years old. Cycling 60 miles per week (road bike), bench 135 lbs. 5 reps. I am 5.8 160 lbs. + Yoga 2 times p/ week. Do you think this is ok for my age ?

A: Absolutely! Great job staying fit and active! You're doing far better than majority of people of any age, let alone your peers. The only thing is to keep a lookout for signs of wear and tear on your body and to take a few weeks off from exercise now and then to let any small nagging injuries heal up. This is a good idea at any age.

Q: Hey Mike, Here is the detailed diet and workout plan that you asked for in the previous reply

Diet
7 30 am Oatmeal + 1 scoop whey
11 am 3 whole wheat flat breads + stir fried veggies in olive oil + little salt + 200g serving of fat free yogurt
2 pm (pre workout) 3 eggs + pepper
3 30 pm (post workout) water + whey + dextrose
7 pm 2 whole wheat flat breads + grilled chicken/ fish/ turkey
10 pm water + whey
Snacks - nuts, oranges, etc

Workout
Day 1, 3, 5 - upper body
Day 2, 3 ,6 - Lower body
Day 7 - moderate cardio
(warmup cardio every day)
abs on alternate days

Q: Summer is coming up here in 4 months and i want to get ripped for that. For that, i need to drop from 15 to 8% bodyfat. Can you give some ideas on nutrition and workout which will enable me to do so? Also, should i lower my carbs and keep the protein diet constant?

Q: I am a trainer my self here in India. I recommend my clients a diet plan as such.
7-730: corn flakes with milk or oatmeal or 2 brown bread slice with milk glass or 3 eggs with milk.
10:1030 :fruits or salad (avoid fruits like Grapes,banana and only take 1/2 apple at a time)
1-130: 2 breads of whole grain with extra vegetable or pulses and legumes.
4-430: same as 2nd meal or 2 brown breads with tea or coffee without sugar.
7-730:2 Breads of whole grain and extra green vegetable and pulses or legumes. or fish or chicken breasts.
10:1030: glass of milk.