Im working out 20 minutes twice a week and using the rest of the days to let my body rest and build muscle. This program, known as the "12 second sequence" is designed to lose weight by weight training twice a week and building muscle to help rev your metabolism and burn calories.


My question is: I play indoor soccer on fridays and saturdays so, If I do more cardio (run for half an hour, jog, foot exercises for soccer) between work outs will it hinder my muscle building which leads to fat burning?

I'm 5'8 and weigh 190 and want to lose 30 pounds.

THANKS

Honestly, I dont see how your working out enough to really build muscle. 20 minutes 2x a week in my mind isnt going to stress your muscles enough to force them to grow. what are the specifics of your workout? Either way I dont think the level of cardio your talking about would hurt even when doing a more strenuous weight regime

20 minutes isn't a whole lot of time to do much. If you're doing cardio, you're barely burning-up enough sugars/glycogen to start burning fat. I presume you are doing something more intense since your program is aimed at building muscle to stimulate metabolism...so it sounds like an intense HIIT program of sorts. So yeah; if you push the muscles hard they should build back larger & stronger AND help stimulate your metabolism. I'd let these muscles rest at least one day before asking them to perform any cardio or other work....that way they get a chance to build.


Probably not, in fact...very unlikely, especially if you eat right and drink down some reasonable protein shakes here and there. You'd have to perform an extensive & excessive amount of cardio before significant catabolism might occur thus hindering your muscle-building/growth.

If you're concerned about catabolism (buring-up muscle)....it's said that taking BCAA (Branch Chain Amino Acids) can significantly reduce catabolism. Pop a few just before exercising. I sorta doubt they help much, but lots of research and articles suggest they do. Couldn't hurt. Also, you'd have to do hours of cardio with almost no food before you'd see any issues.

Valid concern, but nothing to stress about......

Thanx "BikeSwimLaugh"

The key to the program, as I understand it, is the controlled tension it forces you to make during every rep of every exercise, and even though its just for 20 minutes it really leaves me exhausted as you dont have any rest time between exercises.

Anyway thanks for the info, now I know I dont have much to worry about if I do cardio on my off days.

Its actually really exhaustive, it has to do with something called contolled tension on every rep(4) of every one of the 12 exercises and with no time to rest between any of them those 20 minutes are really intense. Its a full body workout and requires whey protein shakes 3 times a day and a strict diet. Ive actually seen results after 3 weeks, but I was just worried about the small amount of cardio suggested by the designer as I want to do more running to improve my endurance too.

smart use of cardio will help create a calorie deficit, to help burn off fat. more is not necessarily better...its very unique to the individual.

as soon as your current program seems easy (usually 6-10 weeks), change it up. go to a more traditional full body workout, done 3x a week. mostly compound lifts w/ freeweights.

OH ANOTHER THING

My week looks like this, any suggestions on when to program my workouts to give my muscle enough time to rest.

Monday

Free


Tueday

9PM Soccer practice
(An hour of cardio)


Wednesday

Free


Thursday

Free



Friday

8PM Soccer game
(40 minutes long)


Saturday

4PM Soccer game
(40 minutes long)


Sunday


Free

Thanks for the explanation, I will admit the program is not one I'm familiar with. Keep us posted on how its working for you.

No problem.