Julia Gilasのインスタグラム(juliagilas) - 6月18日 06時03分

People often ask, how many days should I be working out per week?
You should be working out 4 times per week. You can add
some cardio work, HIIT training or train a lagging body part on the "off days", but it shouldn't be all out. You won't recover. Cardio, Starmill, 30 minutes, HIIT training 15 to 20 minutes, abs 10 minutes on the off days is plenty.
I'll give you a "secret" that few people use but it's really effective: My strong recommendation: Get a heart rate monitor. (HRM). You'll be in control of your body after you understand how it works. A heart rate monitor will make all the difference. At the beginning  of your warmup, start the HRM. Your warm up should burn about 75 to 100 calories to be properly warmed up. That's about 10 to 15 minutes. Your actual workout should burn at least 400 calories, Ideal is about 600 calories with the warm up. That means you shouldn't rest more than 1 minute between exercises. Your heart rate should be around 130 to 150 beats per minute when finishing the set. When it drops to about 120 you should be ready for the next set. If you're not burning at least 400 calories you won't make progress.
If you try and go all out, and burn 900 calories or more each session,  you'll be over trained in no time.
Don't say I didn't warn ya. Your workout shouldn't take more than 60 minutes to complete. If so, you're resting too much. Look at the HRM, that runs the workout. I use it all the time. Within 45 minutes, 
drink about 30 grams of carbs, and whey 10 to 12 grams of protein for recovery.  Raisins, or no sugar tart Cherry Juice, mixed with whey works great.
If you really want to stop "guessing", wear the HRM for 24 hours, you'll know how many calories you burn. Eat 300 to 500 calories less each day for fat loss.

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