Newbiz need help for training schedule...

[benjao]

Hi everybody my name is Chris I m 25 and I live in Hong Kong but I m originaly from Belgium.I already practice english boxing for 1 years and stop and now just strat muay thay.

I use to work out a lot and gain around 10kg I m 1.73m for 80kg..but I have deceide to stop working out and be focus on my muay thay training.

I m a personal trainer so a good enough free time to train in the morning and afteroon.

I just need some help to organise my training.

I m thinking about doing.

MONDAY:Weight but circuit trainig in the morning Push up medecine ball,sit up,chin up,dips,squat jumping on the Bosu,shoulder,..

for 4 rounds at the beginning and so on...

AFTERNOON:RUNNING FOR 45 MIN.

TUESDAY:Pad in the morning and run afteroon

WENDSDAY:Weiht circuit afteroon run

Thursday:Pad PM RUN

Friday:weight PM RUN

Saturday:PAD.

My target is to bild my speed and decrease my weight to be able to fight in a categorie suitable for me.

So if anybody get any suggestion I m really open.

Thanks a lot.

[HtTKar]

What kind of personal training do you do?

Losing weight is easy. Day1 count the amount of calories you eat during the course of the day, and be honest.
From that point on, decrease your diet by no more than 500 calories a day. At 500 calories you will lose about 5-7lbs a week.

To build speed, I have found that the excercises used for sports are the best. Do a lot of sprints and other footwork excercises. When running, run as fast as you can, no jogging. Just be faster at everything you're already doing, and your body will adapt.

[bred]

...

500 x 7 is 3500 calories below maintanance a week. 1 pound of fat is roughly 3600 calories(the only time this is not true is on a ketogenic diet were its about 2800 cals to a pound). Unless you burn 3600 calories more than you take in eveyday you cannot lose 5-7 pounds in week, unless you quit drinking water and then you will level out and die from dehydration during rigorous activity. If you are burning more than 3-4 pounds a week say goodbye to alot of your lean mass. Drink upwards of a gallon of water a day and multiply your body weight times 12 and that is the number of calories you should be eating.