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| frequency of workout?
Posted: 5/15/2008 12:36:42 AM | Right name?
Reason for working out - lose weight and build up lung capacity. Non smoker but saw hazardous chems in miitary.
Began working out about mid March. Have lost 15 pounds through workout and walking/jogging, shoot for 5 - 6 miles/day. Workout is 2 hours including half hour of cardio. usually bike but set to highest level.
Seem to be tired 3rd day if for example, M, Tu, We. Tried 4 straight days a couple of times, WOW!! Like dead 4th day.
Mo,We, Tu off and then Thu, F seems better, then Sat, Sun off and start over again.
Make sense? Mo, We, Fr better? 3 a week? 4 a week? More? Every day? No clue here.
Probably affected by food, too? Don't eat much meat, small pieces mixed with broccoli, cauliflower, or Chinese style veggies, etc. Cause the tiredness? | |
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| frequency of workout?
Posted: 5/15/2008 2:52:03 AM | | You technically shouldn't do cardio or weight-training for a specific area two days in a row. Try alternating them. And make sure your diet is loaded with protein to repair your muscles - not eating meat is the worst thing you can do at this point. If you want a more vegetarian diet look into particular types of beans, rice, tofu etc. to get all the amino acids you require. | |
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| frequency of workout?
Posted: 5/15/2008 4:33:44 AM | www.bodybuilding.com
don't let the name fool you, it has articles for EVERYONE and EVERY GOAL so do yourself a massive favor and go to a reputable source like the aforementioned one and educate yourself. | |
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| frequency of workout?
Posted: 5/15/2008 8:35:22 AM |
You technically shouldn't do cardio or weight-training for a specific area two days in a row.
Bollocks. This depends on how you train certain areas, your genetics, your level of training experience, how sedentary you are outside of the gym, your diet, etc. It's perfectly possible to build up your work capacity and recovery rate so that you can train muscles every day or more. Many olympic lifters train muscles or lifts 10 times a week or more.
Try alternating them. And make sure your diet is loaded with protein to repair your muscles - not eating meat is the worst thing you can do at this point. If you want a more vegetarian diet look into particular types of beans, rice, tofu etc. to get all the amino acids you require.
Only half bollocks this time. Yes, he needs protein, and lots of it, but there are plenty of vegetarian sources such as eggs, milk, cottage cheese, protein shakes, and of course protein from nuts and legumes. In 2 years I put on about 45-50lbs of muscle and more than tripled my strength, and I haven't eaten anything that used to moo, quack, baa, oink or swim since I was 10 years old. | |
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| frequency of workout?
Posted: 5/15/2008 9:21:15 AM | Bollocks. This depends on how you train certain areas, your genetics, your level of training experience, how sedentary you are outside of the gym, your diet, etc. It's perfectly possible to build up your work capacity and recovery rate so that you can train muscles every day or more. Many olympic lifters train muscles or lifts 10 times a week or more.
Can you give a link or let me know where you found this out, not trying to be inflammatory but to my mind it seems that if an oly lifter were training a lift that many times a week it would be for a VERY short period of time, like, just for that one week, or they would be using a very light load and would be working on the mechanics of the lift more than building strength at that time.
Back on topic, your energy levels are definitely being affected by your food intake, from what you posted you are most likely a little too light on protein and you may be slightly calorie deprived also, but thats just a guess.
I would stick to a 4 day a week training program such as the one you posted, mon/tues train, wed off, thur/fri train, weekend off, cardio every other day.
Edit: Thanks Mr.S, I checked it out and it seems that after their CNS has adapted to the workload, as long as they are sticking to sub-maximal loads (dynamic lifting) then upwards of ten times a week is not unheard of. Thanks for the info man. | |
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| frequency of workout?
Posted: 5/15/2008 9:27:33 AM |
Can you give a link or let me know where you found this out, not trying to be inflammatory but to my mind it seems that if an oly lifter were training a lift that many times a week it would be for a VERY short period of time, like, just for that one week,
Don't have any links to hand, but I'm sure there's plenty on Google if you're able to spend the time looking. I've read bits and pieces on T-nation.com here and there about olympic training programmes, and I've been given links here and there from various other places about it.
There are quite a lot of people on the Myspace exercise forums really into olympic lifting, I'm sure if you posted a thread there then they would be able to come up with something for you. | |
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| frequency of workout?
Posted: 5/15/2008 12:05:42 PM | Thanks, guys.
.....he needs protein, and lots of it, but there are plenty of vegetarian sources such as eggs, milk, cottage cheese, protein shakes, and of course protein from nuts and legumes.
...our energy levels are definitely being affected by your food intake, from what you posted you are most likely a little too light on protein and you may be slightly calorie deprived also, but thats just a guess.
I would stick to a 4 day a week training program such as the one you posted, mon/tues train, wed off, thur/fri train, weekend off, cardio every other day.
It's not that I wouldn't eat meet but have never been much of a meet eater, especially when I was growing up and I was always and still am healthy. Just put on a little weight in later years from desk job, now done with. I love cheese and was in fact eating a lot of it and cut it way down as I started to work out because I thought it was making me fat. Also love any and all legumes and nuts and have tried the protein shakes and liked them.
The Monday, Tuesday, Wednesday off, Thursday, Friday will work great, especially since that makes access easier also; closes too early on Saturday and Sunday.
I feel better already. Tomorrow I'll pick up more of the right foods as I have ready availability to all of them. Will post back a month or so later. Thanks to all.
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| frequency of workout?
Posted: 5/15/2008 3:21:58 PM | Other than what Mr "Bollocks" added there are a few other sources :P
Tofu is great, full of aminos and protein... tastes bland, but start to view food as a fuel and not a reward and you're part way there.
Soya protein is also handy, in dry chunks or mince. If you mix it up with veg stock like Kalo it makes it more edible.
Make sure you have 10% of your intake as good fats... avocado, flax, olive oil etc
As for the cheese, it won't make you fat if your calorie balance/workouts are sorted... keep it as a bit of a treat though, the fats aren't good on the whole.
Also, when are you training? Good fatloss training is in the morning, 40-45 mins at moderate rate so you are just out of breath and a light sweat. Your body glyogen depletes in your sleep and after the first 10-20 mins you will start fat burning.
Bodybuilders get angsty about doing more than that as they fear getting catabolic.
A coffee might give you a bit of a boost or some sort of thermogenic fatburner. For those not used to them you can get a bit twitchy or gabble :)
Just worked out Myself... and had a nice protein shake! Time for 8 hrs sleep :P | |
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Posted: 5/15/2008 3:52:32 PM | I'd just like to point out, that as a guy you should be aware that measuring your loss of fat by your weight alone isn't particularly effective.
This is especially true if your doing forms of weight training where your actually straining your muscles, basically because you'll be building muscle along with losing some fat, and muscle weighs more than fat, so its perfectly possible to not lose much weight but have actually reduced your body fat percentage :)
Most gyms will have scales that will also roughly calculate your water, muscle and fat percentages... some are more accurate than others, but at least then you can get a rough idea...
As for a routine, there's no point in someone online suggesting something to you because it requires information such as your diet, your build type, where exactly your trying to lose fat from, what sort of activity you have in your normal life etc
But what I can say is that you don't need to go crazy with it, 2 or 3 times a week is plenty, you should never try and lose tons of weight quickly anyways, unless you want saggy skin or anything! | |
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Posted: 5/15/2008 11:06:59 PM |
As for the cheese, it won't make you fat if your calorie balance/workouts are sorted... keep it as a bit of a treat though, the fats aren't good on the whole.
Ah, there's one I forgot. Weight Watchers cheese, or most big supermarket chains will do own brand fat free cheese. It's basically pure protein. Something like 36g of protein per 100g with 1 or 2g of fat and no carbs.
Of course, it is expensive and it's usually quite vile, but I like it when it's melted. Has to be melted though, otherwise it's too rank. | |
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Posted: 5/16/2008 1:38:05 AM |
It's basically pure protein. Something like 36g of protein per 100g with 1 or 2g of fat and no carbs.
Okay, 36% protein, 2% fat. Where do the other 62% come from? Water? Cheese does not have 62% water. Curious what magical substance it is if it is not protein, fat or carbohydrate.
I believe you, just curious what it is made out of. Pulped newspaper? | |
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Posted: 5/16/2008 2:11:16 AM |
Okay, 36% protein, 2% fat. Where do the other 62% come from? Water? Cheese does not have 62% water. Curious what magical substance it is if it is not protein, fat or carbohydrate.
I believe you, just curious what it is made out of. Pulped newspaper?
Dude, I don't know. I am not a low fat cheese manufacturer, nor have I even set foot in a low fat cheese factory. I am not friends or romantically involved with anyone involved in the production of low fat cheese. Low fat cheese is also not a hobby or interest of mine, so I haven't spent a great deal of time independently researching it. I also do not have a powerful microscope, so I cannot see the structure of low fat cheese on the molecular level.
I simply am posting what I have read on the packaging of low fat cheese. If you wish, next time I am at Tesco I can purchase a packet of low fat cheese and scan the wrapper so you are just as well educated on low fat cheese as I am. | |
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Posted: 5/16/2008 2:32:42 AM | Ah ha, because I love you and treasure your opinion like it was that of my own father, here you go, direct from tesco's website:
http://www.tesco.com/superstore/xpi/2/xpi51249982.htm
Per 100g:
Calories: 170
Protein: 36.1
Fat: 2.7
Carbohydrate: 0.1
I think we need to get together and write a strongly worded letter to Tesco about the pulped newspaper content of their low fat cheese. This product is simply unacceptable, and I for one resent being forced to eat newspaper. Although it makes passing stool somewhat easier, I am not aware of any significant nutritional content from such publications, and I am a tad concerned about what the ink contained therein may be doing to my blood.
Are you with me, my friend? | |
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Posted: 5/16/2008 8:15:45 AM | Those numbers just don't make sense, there's about 60g "missing"... there will be a large portion of water content, but I doubt that a solid cheese is more than 50% water! Now a spreadable cheese, that's more realistic!
And also, just because something has a lot of "protein" doesn't mean its all that good, when your talking about protein you have to remember that there are various types of amino acids involved, and getting a balance of the key ones is just as important as eating "lots of protein" the same goes for getting your carbs in, there are different types of carbs, which can roughly be split into short medium and long chain carbs... the "longer the chain" the harder it is for your body to break it down, thus short chain carbs are great for instant boosts of energy, and long chained carbs are great for bulking up on energy reserves ready for a long run or hard workout :)
There's an absolute ton of things to consider if your really going to get into nutrition, I don't admit to know everything, but I know a fair bit | |
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| frequency of workout?
Posted: 5/16/2008 11:07:05 AM | Have you ever consider juicing? It's really an energy boost without eating all the fruits and veggies. You just abstract all the vitamins, it's way better than taking vitamins daily. Also you might want to consider getting more fiber into you diet, since you enjoy meat. Our bodies are not designed to process meat, and without adding fiber into your diet (meat will surely slow you down.)
I run 4 days a week and have a ton of energy ( 8 miles/day) between doing kick-boxing and strength training.
Make sure you get protein, fiber, and fresh organic veggies and fruit into your diet. Try to stay clear of fast-foods /processed foods/and foods with lots of preservatives (as they will cause FATIGUE).
Thanks for reading  | |
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| frequency of workout?
Posted: 5/16/2008 10:55:09 PM |
Those numbers just don't make sense, there's about 60g "missing"... there will be a large portion of water content, but I doubt that a solid cheese is more than 50% water! Now a spreadable cheese, that's more realistic!
Excellent. Someone else to particpate in our strongly worded letter to Tesco! This gets better by the minute! | |
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Posted: 5/17/2008 12:57:43 AM | Oh, Me too, Squelchers!!
In the words of Jesus... at least on Monty Python's Life of Brian... "Blessed are the Cheesemakers".
Perhaps more knowledge of said subject and joining your campaign against wood pulp in dairy products will stand Me in good stead with St Peter and get Me a "Get into Heaven Free" card!!!
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Posted: 5/17/2008 2:23:10 AM | I really hope we solve this mystery. Since this cheese fiasco began, I feel like life doesn't make sense any more. After all, if we don't know the content of fat free cheese, then what DO we know? I can't sleep, I can't think of anything other than cheese. I find myself lying awake at night asking.... 'WHY?'
My nerves are just shot to bits right now. If we don't get to the bottom of this soon then I honestly don't know what I might do. | |
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Posted: 5/17/2008 6:10:45 AM | You should try taking up actual bike riding. No matter where you live there are seemingly endless trails or routes you can do that will challenege your muscles regularly and as intensely as you want.
Exercise saved my life, and is integrated into my life in a way that I will not likely change until I'm physically unable.
Now I'm making it sound easier than perhaps it is, to just get up and go biking everyday, because I sort of had it forced on me by my ex-wife when she more than re-wrote the book on how "Hell hath no fury like a woman's scorn". Long story short I found myself out of my own home with an endorsement from the Crown, so when someone offered to loan me their DeVinci St. Tropez (a great entry level touring bike thats relatively inexpensive), I took that offer and I'm still riding that bike :)
I lost a lot of money, and a lot of things, but what I found was my self respect, and I examined my entire personal self, and I did a foreman like review over myself as a would be employee who was in oversight of the health of my body. I ****ing fired that guys ass so bad. . | |
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Posted: 5/17/2008 9:13:13 AM |
Tofu is great, full of aminos and protein... tastes bland, but start to view food as a fuel and not a reward and you're part way there.
Soya protein is also handy, in dry chunks or mince. If you mix it up with veg stock like Kalo it makes it more edible.
Soy is toxic to the body it is ok to consume small amounts but to eat it a regular snack or meal is foolish. The only safe soy to consume in large amount is fermented soy, anything else in large amounts can cause health problems.
http://www.soyonlineservice.co.nz/ | |
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| frequency of workout?
Posted: 5/17/2008 11:05:23 PM |
Reason for working out - lose weight and build up lung capacity. ..
Seem to be tired 3rd day if for example, M, Tu, We. Tried 4 straight days a couple of times, WOW!! Like dead 4th day.
Yeah, training three days in a row is generally maximum for even many high-level athletes.
Mo,We, Tu off and then Thu, F seems better, then Sat, Sun off and start over again.
Make sense? Mo, We, Fr better? 3 a week? 4 a week? More? Every day? No clue here.
4 days a week is a pretty good clip. Try a split like this:
Day 1: Train
Day 2: Off
Day 3: Train
Day 4: Off
Day 5: Train
Day 6: Train
Day 7: Off
Making sure you're never resistance-training the same muscles in the gym two days in a row.
Probably affected by food, too? Don't eat much meat, small pieces mixed with broccoli, cauliflower, or Chinese style veggies, etc. Cause the tiredness?
You'll always get tired on a weight-loss diet due to the energy deficit, but you should never feel "dead" or exhausted.
Try eating more legumes, lean meat, and add some omega-3-rich nuts (almonds, cashews, and walnuts). Fruit is also good to eat in the first half of the day.
There's another thread in this forum about "what to eat after training" with some suggestions as to what to consume immediately after training in order to help get your energy up without sacrificing your weight loss goals.
Hope this helps!
Christopher93, BPE  | |
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| frequency of workout?
Posted: 5/17/2008 11:19:46 PM | | light exercises but every day. It's more about keeping the energy going and uplifting my spirit than anything else. The more I eat, the worse I feel, but that's just me. | |
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| frequency of workout?
Posted: 5/19/2008 8:58:34 PM | RE: FREQUENCY OF WORKOUT
Have you cut your calories along with upping your exercise? You may not be eating enough overall which would lead to you feeling drained and exhausted.
RE: CHEESE
Unbelievable. My cheese has only 31g of protein and 13g of fat per 100g. I am in shock. I think it may be a worldwide cheese conspiracy. | |
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Posted: 5/21/2008 11:37:03 AM | | Whenever you feel "like dead," it's possible you are overtraining. Feeling very exhausted just after a workout is usually o.k., but if you feel crummy on your day off, that's not good. Make sure you're not training too hard. A good rule of thumb is that you should be able to hold a conversation while you're doing your cardio. If not, back off. | |
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Posted: 5/21/2008 3:04:39 PM | Definatley some useful information in this thread>
I agree with the extra needs for protein when excersizing, more specifically I take AMINO ACIDS for muscular regeneration and a Creatine pill before bed to max out muscular hydration during sleep. | |
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