Workouts are getting harder, not easier

AnnPT77

ellioc2 wrote: »

I actually just made “Weight Loss Magic Soup”. I heard it's a hybrid of the cabbage soup from that cabbage diet and a Weight Watchers vegetable soup. Either way, it’s a lot of veggies - green beans, yellow squash, onions, mushrooms, diced tomatoes, carrots, shredded cabbage and onions in a chicken broth/V8 juice mix. It called for one cab of kidney beans which is some carbs/protein and I added in some grilled chicken strips for protein to make it a meal. So I had that tonight for dinner, but it’s pretty low calorie (I think 150 for 1.5 cups or something like that) which is probably why I’m around the 1100 mark today. It was filling though. I made a lot of that soup so I need to eat it and I’m going to make it my dinner each night for a while.

When you eat the rest, add some olive, nut or avocado oil to add some calories. You need a certain minimum of healthy fats, and this will help add some calories. Or, if you eat dairy, add some real parmesan cheese and a few croutons.

mads_o86

CharlieBeansmomTracey wrote: »

mads_o86 wrote: »

CharlieBeansmomTracey wrote: »

mads_o86 wrote: »

CharlieBeansmomTracey wrote: »

mads_o86 wrote: »

To me it sounds like it could be an exercise intensity issue, not necessarily a food issue. You could be burning out your body.

Are you going hard every time for both the elliptical and the weight circuit? Do you vary the weight circuit or is it the same every time?

I'd advise to cut way back on the intensity of the elliptical for two of the weekly workouts. Do the same time but use it as recovery workouts. This will give you the energy to really smash it for the last one, which will do a lot to improve your VO2 max. If you train with a heart rate monitor, or the machine has one, aim to have a 30-40 beats per minute difference between hard and recovery workouts.

(Personal experience: I aim to run my easy and long runs below 130 bpm, my hard one I aim to go above 160).

As for strength training, if you are doing the same circuit three times a week you are not allowing your muscles time to recover and get stronger. As you probably know, when you work out, you break down the muscle and it needs time (several days or more) to build it self up to become stronger than before. Maybe you can do two circuits: one lower body, one upper and change between them every time? That allows for 4-5 days of muscle recovery between workouts.

can I ask where you got that it takes 4-5 days to recover from a strength traning workout? I lift when I do it consistently 3-4 days a week. and I have seen growth. its suggested for most to do a progressive lifting program and many of them are more than 3 days a week.

I didn't say it necessarily takes 4-5 days to recover, but this way you're on the safe side. And working out the same muscle hard three times in five days definitely doesn't allow enough time for recovery, especially if you do it every week.

again where did you get this from? do you have a link to a study or?

I have it from my education as an elite level coach and coach educator. It is a well known fact.

You want to work out your muscles in the supercompensation window. When you work out you make your muscles weaker, by breaking them down. They then compensate for the breakdown by growing even stronger. This is the supercompensation window, which for strength training, depending on intensity, is within the 40-72 hour window after completing training.

https://i.pinimg.com/originals/dc/09/f5/dc09f52b89361792c11212d172c6fcb7.png

well if its a well known fact how come anything I look up about it isnt proven science and most of the stuff I found is articles and most arent by well known trainers just mainly articles and old myths? how do body builders keep gaining mass working out every day? Im not talking about the ones who juice either. most progressive lifting programs like I mentioned have you lifting more than 3 days a week. people have become successful in their gains doing them. your an elite level coach in what? which sport? or is it through some company?

All right, step back a little here. The good thing about working in pro sports is that I have professionals around me all the time. I'm just travelling back form a game and the strength coach is right here, so I asked him. He says three times the same circuit is just fine, as long as you change it up once in a while.

So I was wrong about that one

I don't mind being wrong.

If you can't find anything on supercompensation you're just not looking very hard. It is the basis for all training theory. You break down your body by training, then it builds itself up stronger than before. If you train while it's broken down, you eventually over train and don't see gains and may possibly get worse. If you train while exactly at the top, you get better, faster.

Third, individual stories like "I can work out 6 hours a day and it works for me and I'm getting stronger" don't mean that anyone can do it. A well known think about training is that a lot of high level athletes don't get as good as they are BECAUSE of how they train, but IN SPITE OF it.

And I AM right on the elliptical issue. The issues there can easily be because of over training and would probably go away if you mix easy and hard workouts.

I work in basketball and have worked with Olympic medal winning strength coaches.

CharlieBeansmomTracey

mads_o86 wrote: »

CharlieBeansmomTracey wrote: »

mads_o86 wrote: »

CharlieBeansmomTracey wrote: »

mads_o86 wrote: »

CharlieBeansmomTracey wrote: »

mads_o86 wrote: »

To me it sounds like it could be an exercise intensity issue, not necessarily a food issue. You could be burning out your body.

Are you going hard every time for both the elliptical and the weight circuit? Do you vary the weight circuit or is it the same every time?

I'd advise to cut way back on the intensity of the elliptical for two of the weekly workouts. Do the same time but use it as recovery workouts. This will give you the energy to really smash it for the last one, which will do a lot to improve your VO2 max. If you train with a heart rate monitor, or the machine has one, aim to have a 30-40 beats per minute difference between hard and recovery workouts.

(Personal experience: I aim to run my easy and long runs below 130 bpm, my hard one I aim to go above 160).

As for strength training, if you are doing the same circuit three times a week you are not allowing your muscles time to recover and get stronger. As you probably know, when you work out, you break down the muscle and it needs time (several days or more) to build it self up to become stronger than before. Maybe you can do two circuits: one lower body, one upper and change between them every time? That allows for 4-5 days of muscle recovery between workouts.

can I ask where you got that it takes 4-5 days to recover from a strength traning workout? I lift when I do it consistently 3-4 days a week. and I have seen growth. its suggested for most to do a progressive lifting program and many of them are more than 3 days a week.

I didn't say it necessarily takes 4-5 days to recover, but this way you're on the safe side. And working out the same muscle hard three times in five days definitely doesn't allow enough time for recovery, especially if you do it every week.

again where did you get this from? do you have a link to a study or?

I have it from my education as an elite level coach and coach educator. It is a well known fact.

You want to work out your muscles in the supercompensation window. When you work out you make your muscles weaker, by breaking them down. They then compensate for the breakdown by growing even stronger. This is the supercompensation window, which for strength training, depending on intensity, is within the 40-72 hour window after completing training.

https://i.pinimg.com/originals/dc/09/f5/dc09f52b89361792c11212d172c6fcb7.png

well if its a well known fact how come anything I look up about it isnt proven science and most of the stuff I found is articles and most arent by well known trainers just mainly articles and old myths? how do body builders keep gaining mass working out every day? Im not talking about the ones who juice either. most progressive lifting programs like I mentioned have you lifting more than 3 days a week. people have become successful in their gains doing them. your an elite level coach in what? which sport? or is it through some company?

All right, step back a little here. The good thing about working in pro sports is that I have professionals around me all the time. I'm just travelling back form a game and the strength coach is right here, so I asked him. He says three times the same circuit is just fine, as long as you change it up once in a while.

So I was wrong about that one

I don't mind being wrong.

If you can't find anything on supercompensation you're just not looking very hard. It is the basis for all training theory. You break down your body by training, then it builds itself up stronger than before. If you train while it's broken down, you eventually over train and don't see gains and may possibly get worse. If you train while exactly at the top, you get better, faster.

Third, individual stories like "I can work out 6 hours a day and it works for me and I'm getting stronger" don't mean that anyone can do it. A well known think about training is that a lot of high level athletes don't get as good as they are BECAUSE of how they train, but IN SPITE OF it.

And I AM right on the elliptical issue. The issues there can easily be because of over training and would probably go away if you mix easy and hard workouts.

I work in basketball and have worked with Olympic medal winning strength coaches.

no one said anything about overtraining. you can overtrain running or doing any one exercise too much and not taking a rest day or two. while Im not a professional I have been working out for the last 5 years and not once have I overtrained by lifting 3-4 days a week. I listen to my body.no one said working out 6 days a week either,getting stronger doesnt mean gains either.

Ive gotten stronger with little to no gains in the past. 6 hrs a day to me is overtraining for someone who isnt an athlete or someone who is used to training like this for short durations of time. sure someone who weight lifts can get faster in say running becaue of it. I was never denying those facts at all. I know how muscle is built. just because Im female doesnt mean im oblivious to it.I know your body and muscles need rest days. any progressive lifting programs states that this is very important and sleep is also very important as your body repairs itself while you sleep as well. if you dont get enough sleep that can cause issues too. nutrition is also important. never denied any of those facts at all. But I knew that you can weight lift more than 2 days a week, I do 4 most of the time. but not back to back, its every other day or so. and Ive been fine since.no issues at all.