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2006/12/08, 05:46 PM
Hi Everyone:
Let me start with a little about me and then I'll give you my plan, any input would be appreciated.
I've always excersised but about 3 years ago I had an injury as well as a major Asthma flare, this side tracked me for awhile then about a year and a half ago I started back up with a great gym and a well formed program. Since then I have toned up and lost the weight I wanted to lose (now I'm just fine tuning).
My routine consists of 3 days a week full body toning ( I try to do each body part on the machines 2 reps of anywhere from 12 to 15 reps) then after this I do 40mins on the EFX for cardio. Then on the days inbetween I do 50 mins of just cardio on the EFX. This seems to work for me but I get days like today where I just run out of steam in the middle of the cardio. Not sure if its diet related as I ate breakfast at around 11 and bonked out at 2ish at the gym!
I guess my question is could this be just a diet adjustment or am I in fact over training. I've always been a full steam ahead kind of person lol.
Thanks for any advise you may have.
Be well
Deb
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2006/12/09, 02:42 AM
As a student i dont have much time (im still in the weight loss stage, nearing fine-tunning) and this website recommended weight before cardio. and i can run SOO much less.. so ur as far as my knowledge goes:
1- u dont eat enough energetic foods (carbs)-remember that cards is ur body's first source of energy.
2-u put strain on ur muscles the day before and theyre still drinking up all ur energy kuz they need to be repaired (weight training tears ur muscle fibers and then has to create new one) <- that is a massive energy drain
3- ur not sleeping enough on certain days
4- how is ur stimulant intake? Ie: coffee, cola, supplements? u may be taking in a smaller dose.
5- psychological factors play a big role for me.. if i start with cardio, i can push myself, if i start with weights i just cant be bothered to push myself after 15 mins.
hope this helps, if im mistaken please correct me.
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2006/12/12, 07:38 PM
Ziggyt have some good points! I'd also suggest trying to use a :love: heart rate monitor to keep your training in the right level (the right zone). It has really worked for me to build endurance. Basically you're suppose to be exercising at a certain % of your normal resting heart rate, and a monitor tells you if you've pushed too hard (your heart rate is too high) and should slow down. A good unit will have an alarm that beeps if you've done this. Get a wireless chest strap one too, none of that pulse touch crap.
A few good brands out there, I'm happy with my Bios Fitness unit, you may also want to check out Polar, Timex, and even Garmin makes a good unit (they do a lot of GPS). Good luck and let me know how it goes!
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2006/12/12, 08:39 PM
So if I read your post correctly you go to the gym either 6 or 7 days a week with a workout that looks something like this:
Monday - full body training/40 min cardio
Tues - 50 min cardio
Wed - full body training/40 min cardio
Thurs - 50 min cardio
Fri - full body training/40 min cardio
Sat - 50 min cardio
Sun - either another 50 min or cardio, or do you start the routine over again?
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2006/12/12, 08:41 PM
Anyway, I see that as overtraining personally and I think most others here will agree.
It could definitely be your diet, you may not be eating enough, especially enough of the right things. The next point is that the human body needs rest.
I recommend looking up high intensity interval training on this site. A lot of folks swear by it. It is just as much if not more effective and takes far less time than 50 min of cardio.
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2006/12/12, 08:43 PM
In my opinion you need at LEAST 2 rest days during the week. Maybe not complete rest, take a walk do some house chores, etc. but not a gym workout.
Also post your average daily food intake.
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2006/12/12, 10:17 PM
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Quoting from ecle5c:
In my opinion you need at LEAST 2 rest days during the week. Maybe not complete rest, take a walk do some house chores, etc. but not a gym workout.
Also post your average daily food intake.
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Hi thank you for all your replies. Your right on my routine but I dont go to the gym on Sundays!
Average daily intake is as follows:
Breakfast:
Cereal with fruit
coffee
Before workout:
Protein bar and a glass of water
Lunch:
Usually a sandwich (turkey on whole wheat or the like)
Fruit
water
Dinner:
well balanced meat veg. starch
More water
Thanks again
Deb
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2006/12/12, 10:26 PM
Looks like not enough calories , and one needs to rest. Train eat rest, repeat. Where's the complex carbs, and no good fats?
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A little discipline at the table and at the gym might help reduce that belly!
Ivan
Montreal Canada (City of Festivals)
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2006/12/12, 11:40 PM
You can up your intake with small stuff like, Peas, Potatos Sweet and non, Corn, Sardines, Raisins, Nuts, Avocados and ect.
It take time but as time goes by and you stick to yourself you'll learn how to mix it up and create meal with total balance and calories that fit together.
Here is a tip: An Avocado is EXCELENT but a whole 1 is real high in calores over 300 and high in GOOD FATS.
So I do I fit some in my meals?
I buy the Medium to Smaller Sized ones that once cut in half and pealed weight 2 oz (ONLY 90 Calories, 8.5 grams Goods Fats, 1.2 Satuated, 5 Carbs and 1.2 Protien) and the other half I leave the seed in it then cover it with tin foil and put in frig for the next day!
Bottom line though is the only people who get this right are the ones that go after it full force and do the research needed to learn a better way of eating and the ones that don't stick to dull tastelest meals that bore then out and the fall backwards to Burger King!
So get your nutrition in line and everything eles will fall in line!
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