#49 - How many days per week should I train to build muscle and should I be doing cardio? with Craig McDonald

I get a lot of questions from women asking me if I want to lose weight and tone up how many days should I be training and should I be doing cardio?

So I decided to sit down with Craig (my partner in business and in life), fondly known as Coach Sausage in our program. One night on a round table I called him sausage and the name has stuck with him ever since. 🤣

Prior to meeting Craig I was stuck on the merry go round of restrictive diets and training two hours per day fasted. I was desperately trying to maintain a certain body weight and lower level of body fat. I fell head over heels with lifting as well as head over heels for Craig and I ended up competing in powerlifting for a few years. Now I just lift because I love it.

When it comes to training context is important. I think the better questions to ask yourself would be:

1️⃣ What is my goal?

2️⃣ What is my current state of metabolic health. So when I talk about metabolic health markers I mean resting temps and pulses, sleep, digestion, mood, energy, sex drive and menstrual cycle or menopausal issues and,

3️⃣ What do I enjoy doing?

In this episode Craig talks about

👉 Why he programs the way he does for the women in our program

👉 Why strength training is so beneficial for women, why its great for fat loss and how it can improve the resting metabolic rate

👉 The three things you need to build muscle

👉 How many days per week should you be training (hint you can strength train 2,3,4,5 and 6 days - programming is important)

👉 The different types of cardio and why and when they are appropriate

👉 Can you do other exercises and play sport outside of lifting

👉 Recovery and why it’s so important

👉 Weight/fat gain when moving to a pro-metabolic diet, when its appropriate, when its not appropriate and how we minimise weight/fat gain with women in our program

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

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