Daily Chat Thread
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Manic - I know exactly where youre coming from... I was in the same position not too long ago - I was doing a relatively intense boxing class twice a week and lifting 3 times a week. Im not sure if it was technically "overtraining" but I had zero energy in the afternoons and I was not seeing any progress on the scale and not much in terms of measurements. After following some great advice from some fellow lifters - I cut back my workouts to just lifting and some mild cardio on the weekends, and increased my calories. I am SO glad I made these changes because I definitely got my energy back AND have started to see the scale moving in the right direction again!
I know what works for one doesnt always work for another, but its just some food for thought.... good luck! :flowerforyou:0 -
Manic, I find myself reading the signs when I am physically/mentally ready for a week off. When did you last take a full week off lifting? I don't so it after every stage, but maybe every 6/7 weeks when i need it. I find if I have a bad work week and get fatigued it really pushes me over the edge and any lifting tiredness makes it worse. Being exhausted but having nightly insomnia, trouble concentrating at work, irritability, it all adds up.
Be good to yourself.
Edit to add I am now officially half way thru stage 3, and it's way more fun than stage 2. Love it. I'm going to continue straight thru to stage 4 because i took my week off not long ago. I must confess to admiring my arms/shoulders in the mirror when doing the barbell rows! Anyone else acquiring vanity?
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I totally skipped that work-out on Tuesday - went straight home.
Did my weight-training, yesterday.
And, had to skip my lunch-time cardio (again!) today, because of meetings.
This might sound terrible, but it isn't. Lots of weight-trainers don't do ANY cardio. I think what is funny is that, 6 months ago, I'd have NEVER skipped cardio....I'd skip EVERYTHING else, but I'd have kept my cardio. And now, I will NOT skip my weights. I'll skip EVERYTHING else, but not the weights, lol!!
This is a good thing.
I've got weight-training, again, tomorrow, and then I will get my cardio in on Saturday. Also, I did do *some* of the ab-work/stretching, yesterday, that I skipped on tuesday (just not the cardio). I'm hoping I can get the ab-work/stretching that I skipped today, into my work-out tomorrow.
We shall see!!0 -
Thank ladies for the thoughts.
Jen, I have only been lifting for 4 weeks. I feel better today since I took 2 days off and NO cardio since Monday. I doubt if I will do cardio this week or next. I think I was pushing myself too hard.
Beeps!, I am the same way. I never thought to skip cardio but I find myself saying I've got to get weights in. I am totally convinced on lifting. Now, if my body would just hurry up and look like the ladies who posted pics. :happy:0 -
I think the "hurry up" piece will drive you NUTS, manic....you just have to let it go and trust that you are doing the right things, in the right order, and the results will come.
Patience HAS to be part of your mental discipline, or it will all fall apart, I feel.0 -
As far as over-training, I am forced to take the occasional day off due to hypersomnia. I'm down to only a few systematic days a month from 14 days a month, but when it hits...it's bad. There have been times that I've had to stop the car and park in a parking lot along the highway and rest so that I don't kill myself or others by falling asleep while driving. On bad days I go home and crash on the couch. I also skip cardio days when I feel like my butt is dragging.
On another note, I got to the gym later than usual last night. Pretty good workout. Added some weight but had to relocate from my quite little corner because the mob of women waiting for Zumba to start. It's the class I usually take when I can squeeze it in, but I still wanted to start handed out weights to the women :laugh: Anyway, as I'm working away behind the group of women, I got a good view of the men in weight area staring at the women (keep in mind this is a weekly class). I've noticed many men watching from behind the glass in the past while IN the class, but this time I was watching them watching the girls. I walked by and said to one of the guys I've had occasion to speak to in the past, "The view is even better from INSIDE The room". I want to see the girls with weights, but I want to see the guys TRY to hang tough in a hardcore aerobics class
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This might sound terrible, but it isn't. Lots of weight-trainers don't do ANY cardio. I think what is funny is that, 6 months ago, I'd have NEVER skipped cardio....I'd skip EVERYTHING else, but I'd have kept my cardio. And now, I will NOT skip my weights. I'll skip EVERYTHING else, but not the weights, lol!!
I am TOTALLY ok with skipping cardio now that I've started lifting! Even just the other day when I went to the gym and had every intention of just doing cardio - I got bored within 10 minutes on the treadmill and just made my own version of a lifting routine! I incorporated a few of the moves from Stages 1, 2 and 3 and felt so much better... I just feel like I'm accomplishing so much more with my gym time when I'm lifting!0 -
I hear ya, sam, on seeing guys do hardcore aerobics....I remember over the Xmas break about 1.5 years ago, a male basketball team (maybe from an out-of-town high school or university) was training at our YMCA throughout a tournament. One day, we had to kick them out of the gym, so the step class could start. Our instructor, instead of just saying, "okay, no more basketball, it's step time!" simply extended an invitation to them to stay and try out the class. They did! We had about 5 REALLY tall men in there, trying their best to do a step class....and we all applauded, at the end, because they made it through it, even if they weren't graceful and they didn't know half the moves. They actually *did* give it the "good ol' college" try!!
It's a lifting day, ladies...I won't be posting at lunch because I'm going to work-out!0 -
I think the other thing about NROL4W is that, when you start into it, you don't "really" know if it will work - for YOU. So, you give it a try....and then you say, in Stage 1, "why am I not working out for hours-and-hours-and-hours at the gym?? I'm sure this isn't working...."
And then, your weight goes up, in Stage 1, so you say, "omg, FOR SURE this isn't working!!"
And then you read a whole bunch of threads on mfp that say, "I lost 10 lbs this week and 14 inches!!!" and you think, "now, what are THEY doing, because that's what I want to do...."
This...is...EXACTLY how I feel! I'm not slaving at the gym, so I feel like a bum! wtf!0 -
I think the other thing about NROL4W is that, when you start into it, you don't "really" know if it will work - for YOU. So, you give it a try....and then you say, in Stage 1, "why am I not working out for hours-and-hours-and-hours at the gym?? I'm sure this isn't working...."
And then, your weight goes up, in Stage 1, so you say, "omg, FOR SURE this isn't working!!"
And then you read a whole bunch of threads on mfp that say, "I lost 10 lbs this week and 14 inches!!!" and you think, "now, what are THEY doing, because that's what I want to do...."
This...is...EXACTLY how I feel! I'm not slaving at the gym, so I feel like a bum! wtf!
YES, unfortunately, I feel the same way. BUT I am convinced to stay with the lifting. I want to be fit and leaner not skinny and flabby. My problem is the calorie intake. I am having a TERRIBLE time eating more. Oh, I am eating but for years I thought I had to eat 1000-1200 calories. When I start to see the change I am sure I'll be convinced on the eating more too.0 -
If you simply follow the NROL4W women who have actually FINISHED the program, NONE of them are saying, "omg, what a friggin waste of time that was...."
Instead, they are all saying that it "did" work! The women got stronger. They lost inches. Some lost sizes. Some lost weight. Their bodies LOOKED better.
And, it leads to other weight-lifting pursuits that can result in a liftime of healthy fitness - and a much higher quality of life in old age. I'm sold. And, yes, it didn't feel as "hard" as cardio, in the beginning....but NOW IT SURE DOES!!0 -
I just completed my 2nd last B work-out in Stage 4. I didn't go up in ANY of my lifts, except my last set of bulgarian split-squats, I moved up to a 35 lb. plate. That thing was UBER-uncomfortable to hold!! (And, the difference from 25 lb. plate to 35 lb. plate, in girth, was pretty darned hilarious.) I guess I could have tried to use DB's, but, at this point, I've enjoyed using the plates and I've only got 1 B work-out left....so, I think I'll just leave it as it is.
I think my body will be happy with a weekend of "no lifting". My body is tired. I do have lengthy cardio day, tomorrow and we'll see if I can squish in an HIIT/abs/stretching day on Sunday.
Happy weekend, all!0 -
ok need some advice. We had a Zumba class at work today. It was very low impact. I only burned 325 for the 50 class and my HR averaged 120 the whole time. Should I still lift today or tomorrow? I have intervals today.0
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BTW Whoever reommended putting protein powder in almond milk, THANK YOU!!! So delicious, and 100 cals less.0
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Oh my gosh, I'm so exhausted. The past few days I've been overly fatigued. I've been steadily upping my weight. I guess that could have something to do with it. Today I know I'm going to go over my calories, because I just feel like I need food. I'm not really that hungry, but I suspect my body is screaming for some fuel. The alternative is to collapse into my bed and not get up until Monday. I find that a very tempting alternative.
Today was my last workout in my 3-week gym trial. I don't know what I'm going to do. My options are stay at this gym (which is a little commercial/preppy/who's your daddy? feeling), try out the other gym in town (much less busy but not quite as nice), or go ahead and buy that power rack I've been eyeballing at ****'s Sporting Goods along with some additional weights. Hmmm. What to do? What to do?0 -
I'm having the 'weight gain panic'! I'm now 5lbs heavier than when I started NROLFW, and I'm just about to start Stage 3. I can see new muscle - it's definitely there - but I can also see more fat, without question. It's the incredible hunger that's the problem for me; I get it to the point of feeling shaky, and having a deep, deep need for fuel. I'm sure most of you know what I'm talking about. I'm coming to the end of a week off now, and I've even had it this week too (although admittedly not quite as bad). Really don't know what to do - simply can't afford yet more clothes (yes, they are getting tight). Any ideas?0
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Stayed home last night. Plan to do 2B3 tonight. I was just too tired. No good working out if you're not going to get maximum benefits I say.ok need some advice. We had a Zumba class at work today. It was very low impact. I only burned 325 for the 50 class and my HR averaged 120 the whole time. Should I still lift today or tomorrow? I have intervals today.
MissMaggie I know that feeling well. I couldn't stop eating today. I was under my calorie goal, set at matainence, by 200-300 a day this week, but It caught up to me and left me very hungry Friday. I definitely need to eat cleaner. I'm going to try to hit my fruit /veggie goals this week.0 -
Jessica- maybe do a trial week or two at the other place just to compare?
Missmaggie- your diary is closed so I can't say for sure what it could be. Is it possible you are not getting enough protein? Or that you selected the wrong activity level when setting up the calorie goal in MFP and you actually need to eat more? I'm on my phone so I can't post the link but there are a couple of groups you might want to consider checking out if you haven't already.
Eat More to Weigh Less
Women Who Eat 2000+ Calories
Both of those groups have helped me get a better idea of what I've been doing wrong.
I really could use a spot for my squat form. I'm doing something funny and pulling something on the outside of my right knee. I can't seem to progress past about 100lbs.0 -
Maggie, have you thought about taking a break from lifting for a couple of weeks, this might reduce the raging hunger, and let you cut a little bit? I doubt your progress would be set back at all, you're very fit. Just do a little gentle exercise but not lifting.0
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@jamk1446 - your question made me giggle! I've been getting 30% protein (or almost) since I started with NROLFW, but in terms of calories, I'm usually well over 2000 calories a day and yesterday I must have been approaching 3000 driven by that intense hunger. Honestly, I eat tons. In fact, I'm considering cutting down the protein as I was talking to a gym boss/nutritionist yesterday who advised 15% protein for lifting, on the basis that it's energy from carbs that's needed most. I know a lot of people will disagree with that, but i thought I might try it for a week or so and see if it makes a difference. I am technically a member of the 2000+ group already, but I think I belong here more.
@jenlwb - I'm on a week off at the moment actually, but can't bring myself to stop doing cardio (although what I'm doing is relatively gentle, exactly like what I was doing prior to the NR only less intense). I'm really wondering what is going on here. I remember years ago, a trainer told me that I was one of those unusual women who did build a lot of muscle. I really don't know if that's true as I haven't tested it out before properly, but I have been quite shocked this week to see how massive the muscles in my thighs have become, compared to previously. I don't have a problem with building muscle - I want to build muscle. Perhaps I should just try and calm down and give it longer to see what happens; I'm guessing that my metabolic rate is actually quite a bit higher than the book (and MFP) assumes now, given the muscle growth. The only way of knowing really would be to get a Body Media Fit type of device, but I simply can't afford it.
Sorry, I'm rambling on here! I think I've kind of answered my own question though; I'll do the next stage (3), then take stock again.
Thanks for listening!0 -
Miss Maggie, You are eating on maintenance, right? Maybe you need to cut 300 cals from what you are currently eating.
I don't have a clue of what I should be eating. I started out at maintenance per the book and gained 4 lbs in a couple weeks but I am back down 2. I seem to be maintaining on 1500-1800 calories. BUT i am noticing a few differences here and there. My skirt was looser last week fresh out of the dryer and the front of my thighs don't look as lumpy.0 -
In light of your answer, I'd say chuckle away! I got a BMF and my calorie burn is 300 to 500 more than what the book says, maybe you do too. Trying changing your macros is at least worth a thought. I know a few people who do much better at a lower level even though most need more.0
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And I am barely hungry today. Still 800 to go at almost 6:30pm and I haven't even worked out yet. Go figure. I'm going to go with, listen to my body.0
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I really could use a spot for my squat form. I'm doing something funny and pulling something on the outside of my right knee. I can't seem to progress past about 100lbs.
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I do my squats sideways, def helps a lot. you can see your form better (thigs parallel to the ground, knees over the midpoint of your feet, and make sure you're sitting back so your weight is on your heels more) I started off doing squats against the wall sometimes with a ball behind me sometimes not to get the feel. Also, make sure your feet/hips aren't turned out or in.0 -
for the step ups, I was wondering what everyone uses? I started using a bench at the gym but the padding makes me way too wobbly so then I started using the aerobics steps.. does anyone use those? how many blocks do you stack on the bottom if you do? three?0
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I use a step with 4 risers.0
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I use a step with 4 risers.
thank youuu
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I use a step with 4 risers.
Me too0 -
I use five risers and hold the 25 lb plates instead of barbells, but now I need to increase weight so back to dbs. Wish my gum had kettle bells.0
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I have just ordered the book NROL4W and have a question:
How short / long are the workouts typically??0
This discussion has been closed.