|
2002/08/09, 07:13 AM
So it's Friday morning here in Britland and I feel like I am hardly alive- every time I sit down I just want to go to sleep. I can't concentrate and I ache walking up the stairs.
Am I overdoing it? I need someone to tell me to cut back, but I don;t know what exercise I should keep and what I should drop. Also if I should be eating more/less and about my mix of fat/carb/protein. also I find it very hard mentally to have a day off- even one a week- as I think I will suddenly put on 10 pounds overnight.
So far this week I have done:
Last friday: Spinning class and 30 minute swim
Saturday: weights (about 45 mins, upper body and abs) plus 20 min HIIT on treadmill
Sunday: 2 hr walk with my mom's doggies! (call this a day "off")
Monday: Big day: 30 minite HIIT on treadmill, spinning class, weights plus 20 minute swim.
Tuesday: 50 minute run outdoors, boxing/circuit class plus spinning class
Wednesday: Weights plus 1 hr on treadmill at 70% Max HR
Thursday: 50 minute run outdoors
Today: 10 minutes on rowing machine, spinning class. This evening probably do weights and maybe 20 minutes HIIT on treadmill.
I use fitday.com to track my diet, and so far this week it has averaged out at about 2150 cals per day, breaking down as 57% carbs, 17% fat and 26% protein. I aim to get about 120g protein per day. I am trying so hard to eat "clean"- but usually end up having chocolate or cookies every day as I feel so run down and crave them. Mostly my diet is very good- porridge with protein powder for breakfast, baked potato with tuna and salad for lunch, a few bits of fruit or ryvita with cheese for snacks then veges and meat with rice/pasta/wholegrains in the evening.
I get 7 hrs of sleep a night, and drink 3-4 litres of water per day. I'm 119lbs, age 25, 5 feet 1 inch tall, female.
My goals are really to lose the last 7lbs, get fit and strong for running races and triathlon, and generally be nice toned muscle all over and not blobby fat.
I'm sorry this post is so long, but I am finding it hard to get an overview of what is going on, and would appreciate the comments of experienced people.
|
|
|
|
2002/08/09, 08:05 AM
Hey Kitten, Sounds like you are burning yourself out. From your post one thing I would recommend is a little more sleep with what you are doing I know easier said then done but try to increase another hour or even two 7 to 9 hours is good guide you sound worn out and maybe you could give your body a little more time to repair itself maybe break it up a little weights one day cardio the next and so on. Do you take a multi vitamin, how is your iron intake low iron can contribute to fatigue and general lack of energy. But it sounds like you are doing a lot in a day and not alowing your body the rest it needs to recuperate.
--------------
Never be afraid to try something new. Remember the ark was built by amateurs, The Titanic was built by professionals.
|
|
2002/08/09, 09:02 AM
I take a multivitamin, calcium tablets and iron pills.
I just can't figure out how much training I should be doing to achieve my goals. I want to train as much as possible but wonder if this is effective.
|
|
2002/08/09, 09:37 AM
Sounds to me like your over doing it. The weather here recently doesn't help much either (i'm in England too), driving to work in the rain, going to the gym in the rain, going home in the dark and the rain - this is summer?
If your going all out in your Spinning sessions (and you seem like someone who would) that is a pretty intensive cardio session. I tried spinning but didn't want to be fixed to doing sessions at specific times.
It does say somewhere in the exercise plans here about cutting back on other sporting activities. If you are using lots of energy on weights and cardio it could be the extra bits and pieces that are making you tired?
|
|
2002/08/09, 10:47 AM
You're doing about an hour or so of cardio everyday. From your post, it sounds like you may be overdoing it. Try just 3 days per week for the same 1 hour or so. If you do weights, do them for 3 days per week as well. As you gain lean muscle mass, you will find that your body will be burning calories 24 hours per day...which will help you limit your cardio as well.
--------------
**_Robert_**
Pain is temporary; glory is forever!
|
|
2002/08/09, 11:28 AM
I agree with all of the abouve it is simply too much for you body to do with the cals you are eating. Try dropping som cardio and take a few days off (you can still walk or something lite like that.) I would try to get a few rest days in with little or no activity and see if that does not help. All of what you describe is classic signs of overtraining, and could lead you gertting hurt for real and being laid up for longer than a few days.
--------------
Life comes by only once....Live it to the fullest!
|
|
2002/08/09, 11:58 AM
Did you just start training this way all of the sudden?
If not how many weeks have you been doing this?
Do you work, have a family? Are you stressed out about something?
It is ok to take 1-2 days off. You will get better gains and losses.
:) Melissa
--------------
Attitudes are contagious, is yours worth catching?
|
|
2002/08/09, 12:43 PM
Kitten, I am a true believer in listening to your body. If you feel worn down or depressed, there's a good reason for it. Activity should make you tired, but energy levels should increase overall. It's INACTIVITY that makes one sluggish. I think energy is like love: the more you expend, the more you will have. The key is to give your body the tools it needs to replenish it's supplies. The importance of sleep has always been grossly under-estimated. You have GOT to get enough sleep girl! Without it, you are literally shortening your lifespan, because nearly every cell in your body is constantly dying and, more importantly, being replaced, especially during rest. And dreaming, which occurrs only during deep sleep, is your body's way of dealing with all the stresses and concerns of your mental state - a release, if you will. If you feel sleepy, then it's time to sleep. Never defy your inner voice. Nature gives us all the answers we need. Respect yours. I admittedly am not very knowledgable about specific nutritional needs as so many others here are, but maybe this simple wholistic philosophy will help in some small way. Nurture your soul, Kitten. Your body will follow.
|
|
2002/08/10, 05:31 AM
Thanks for all your advice. I am digesting it and working out how I can cut down. I am also thinking very hard about why I am imposing these things upon myself.
K
|
|
2002/08/10, 06:55 AM
I can't believe that you do HIIT and weights at the same time. I would be dead.
--------------
Lisa
|
|
2002/08/10, 10:50 AM
I do weights followed by HIIT due to time constraints. Apart from avoiding Leg work on HIIT days i don't have a problem. I never do cardio 2 days in a row tho so i give myself time to rest.
|
|
2002/08/11, 01:01 PM
I've built up to this over a while, but it's in the past 3-4 months that I've been training really hard. I did a sprint triathlon in July, which required alot of training. I'm not doing much at work at the moment so I have alot of time to train! I can exercise for 2-3 hours per day and feel knackered but OK. Perhaps I should be aiming for more quality and less quantity. I'm using pretty heavy weights now (10 reps to failure) but perhaps if I was less tired I'd be able to lift more.
I'm also having real problems controlling my eating and just end up bingeing uncontrollably some days. I've recently had some problems with bulimia and I'm finding it all very difficult.
Well I had a day off yesterday anyway- spent half the day at work in the lab (on a saturday! :( That's life as a scientist for you) then slept like half the afternoon. Then had a nervous breakdown and cried like a baby for about half an hour. I think everything is getting too much for me. We are in the middle of moving house, buying our first place together what a nightmare. Went to a BBQ in the evening and stuffed myself silly. Trained hard again today (30 mins treadmill hills, 1 hr swim, then a 2hr run later tonight) but feel good.
Sorry for rambling on about all this. I won't do it again. and thanks for all your advice.
|
|
2002/08/12, 07:30 AM
Thats not rambling =) Not many people have someone in their day to day life they can be totally open with like you can on the net.
Like you say above you need to think why you are doing all this training. If it is becuase you feel good about yourself while training and knowing you have done it then maybe try slightly less intensive training for long periods.
If it is to actually improve your body and health then try to be objective and realise that less training might actually = more improvements. High weights and lots of cardio sounds counter productive and is probably taking away a lot of your energy.
Are you at a Livingwell? Try fit in some sauna or jackuzi(sp) time for relaxing or just sit and have a coffee/juice afterwards before leaving.
|
|
2002/08/12, 09:23 AM
Thanks for your words Jingo8.
I guess I am training hard because:
a) I like the changes in my body
b)I like the feeling of being fit and strong (when I'm not feeling shattered!)
c)I feel guilty if I eat too much and don't train enough (though this could be part of the problem-
too much training => too hungry => binge/overeat => feel bad/guilty => train harder
I am at a Green's health club- they are amazing. Really expensive but they have a great pool, sauna, jacuzzi, fantastic gym with personal trainers, loads of classes with excellent instructors- it's easy to do lots of training when the environment is as good as this.
I'm moving in september so things could drastically go downhill from then- I have already scoped out where the nearest gyms are to my new place though!
|
|
2002/08/12, 10:38 AM
Sounds good, where abouts are you? I'm in peterborough, we have a pretty new Livingwell Premier. It's fairly expensive too (£60 per month) but very nice, fully equiped, towel service etc etc.
I have a good friend who suffers with bulemia. She had problems at home, these make her depressed, she comfort eats which makes her feel better, then feels bad for binging, then gets rid of it, then feels bad for that too. One step up, two steps down. Then she throws herself into her work, working all hours so she deosn't think about it.
It's hard to really beleive there is nothing wrong with and no reason to feel guilty over crying, feeling upset or depressed, feeling like you can't cope. None of those things cause any real harm to anyone.
She is doing much better now, trying to focus on and enjoy the positive things she can do when she is taking care of herself.
Now who's rambling :o)
Work out hard but enjoy relaxing time away from anyone and anything, plan in your strong times ways to help in your weak.
|
