Post # 1
So I am on a pretty consistent schedule, doing a hour of cardio 6 days a week, and weight lifting four days a week… and my FI keeps telling me that I need to slow down a little bit and let my body rest. As I have been doing some research on it and stuff…. I’m finding that only really applies to body building stuff… well I’m not a body builder and I have NO interest is building THAT kind of muscle.
But now he has me worried…. is that too much? Am I hurting myself more than helping?
Post # 3
What sort of cardio are you doing? The higher impact, the more you need to rest/crosstrain. For an extreme example, when I first got into running, I went nine days in a row. On the tenth day, I could not stand up without excruciating pain – it took awhile to recover from that. For the elliptical you need less rest (I find that for me 3 days in a row is fine, whereas for running it would be excessive), for biking even less.
Weight lifting 4 days a week does seem like a little too frequently to let your muscles recover, unless you are using different muscles each time. The same muscle groups should not be strength-trained more than one day in a row.
I work out pretty much every day, but try to alternate what I am doing and what muscles I am tiring. Even so I suspect that one full rest day a week would probably be good for me – I’ve been told as much but am not so good at listening.
Post # 4
- Wedding: September 2010 - Heron Hill Winery
I think it seems fine so long as you are eating properly to fuel your body. Athletes do this all the time (at least I did when I was playing sports in college) As long as you are spacing time between your lifting sessions and alternating muscle groups I imagine you would be fine. The only negative thing I can think is that if you don’t continue this as part of your lifestyle you will likely gain weight once you cut back. I know that was the case for me.
Post # 5
- Wedding: September 2010 - Heron Hill Winery
***I would probably also agree that you prob wouldn’t want to do 6 days straight of hard running..you could be doing more damage than good in that case.
Post # 6
On the weight lifting thing, you are fine as long as you are not doing the same body parts each and every day. As far as the cardio it is dependant on the individual. I never got anything out of doing cardio that long bc 30 minutes 4-5 x/wk for me was plenty sufficient. But yes no matter what stage you are in, your body always needs rest. Also, one thing I try to explain to women all the time bc I use to train competitively for figure and fitness and know bodybuilders, lifting weights multiple times a week does not make you a bodybuilder. Its the nutrition, supplements and the intensity of your workout that gets you that way. Lifting heavier than normal is not going to bulk you up so do not worry. I rotate light heavy with light weights and high fast reps now and if anything it helps with getting lean.
Post # 7
That helps a lot! My cardio rotates between running, eliptical, and cross ramp, adding in yoga and walking some days. My weight lifting is two days in a row, one day uppers, and the next day lowers, and a rest day in between the two sets of lifting. I do pilates everyday in the morning. I am eating very well, I write down everything I eat and I have protien shakes in the mornings on non-lifting days, and after my work out on lifting days. I am eating between 1200 and 1500 calories a day, and taking the GNC active womens mega pack. I feel great! So I should probably just listen to my body and let it tell me when it needs rest.
Post # 8
That is a lot of working out. Do what your body tells you. If you start to feel exhausted then take care of yourself first. I don’t work out quite as much but my fiance says the same thing to me. I think it’s also because he misses some of the time with me.
Post # 9
Your fine! Hes just scared your in better shape then him 🙂 As long as you give you body one day to rest. I wish I had your motivation.
Post # 10
Thanks lol… I have A LONNNNGGGG way to go though. This motivation is completely found in my fear of the white dress!!! ah! haha.
Post # 11
Something else that is important is varying intensity. You shouldn’t be doing “kill yourself cardio” (as I like to call it, lol) 6 days a week. For me I generally do:
- Mondays – easy day in general (who wants to work out on a Monday??) light cardio and I use some lifting machines
- Tuesdays – Aerobic class (it’s called Power Hour) it’s basically a circuit class with a strong emphasis on cardio
- Wednesdays – My “day off” aka KICKBALL DAY!!! Haha, some friends and I are in a recreational kickball league
- Thursdays – Aerobic class (cardio box) my arms/shoulders want to fall of by the end, lol
- Fridays – Kill yourself cardio, usually either an hour long tempo run (jog run sprint, jog run sprint, etc) or a hill workout (who doesn’t love sprinting up hills on a Friday afternoon?
- Saturday – I do circuit training, instead of going to the gym I go to a playground down the street from me with some hand weights and a jump rope at like 7 in the morning and work out for like an hour, hour and a half
- Sundays – Day off
Post # 12
When I was running college cross country, they told us that if you’re not getting enough calories and working out that much your thyroid will slow your metabolism down as a survival mechanism. 1200-1500/day is not enough if you’re doing that much cardio and lifting and your body will slow the weight loss to protect itself. All things in moderation!
Like others have said, listen to your body. Don’t push it when you’re sore, eat when you’re hungry, and try not to lift too often. Lifting is actually better than cardio for weight loss and you won’t build too much muscle because as women, our estrogen levels keep us from doing so.