Losing 5-7 more pounds-advice please

cardigirl

I have a question about overtraining? I've been trying to get 45 minutes of cardio in 5 times a week, split between the stair master and the AMT machine, but after reading here, it seems like that might not be enough time? I've never gone over the 45 minute mark, but instead, have done "intervals" of up and down intensity to increase (or so I thought) the effectiveness of the workout.

I understand that longer cardio builds more endurance, etc. just not sure how the heck I'm gonna up my workouts to include 90 minutes of cardio most days.

At what point does overtraining become an issue?

SHBoss1673

I have a question about overtraining? I've been trying to get 45 minutes of cardio in 5 times a week, split between the stair master and the AMT machine, but after reading here, it seems like that might not be enough time? I've never gone over the 45 minute mark, but instead, have done "intervals" of up and down intensity to increase (or so I thought) the effectiveness of the workout.

I understand that longer cardio builds more endurance, etc. just not sure how the heck I'm gonna up my workouts to include 90 minutes of cardio most days.

At what point does overtraining become an issue?

this is a very individualized concept. In other words, what might be too much for me, might be not enough for you. This happens for a variety of reasons including muscle size, ratio of fast twitch to slow twitch muscle (different for everyone, it's why 2 people can have the exact same measurements and muscle density and 1 person be a good sprinter, and another be a good distance runner), genetics, VO2 Max, body fat %, lean muscle mass, diet type...etc. Essentially overtraining is an issue when you start to notice physical athletic plateaus, start feeling tired and fatigued, and your feelings toward the exercise change. In many cases the person's physical stamina begins to actually go backwards.

BUT (and remember, this is just My Humble Opinion) as I said in the above posts. This post is about someone who is trying to change body fat % and transform their body into a athlete's body.
For most people, just trying to get to a healthy range, 45 minutes of cardio 4 or 5 days a week is fine (although I would add at least 2 weight training days in there, and separate weight training and cardio as they fight each other for resources when you perform them at the same time making both less effective).
We're talking about really getting rid of those last few pounds, the really tough stuff. Which requires a higher degree of dedication than just normal fitness training.

SIDE NOTE: Having those last few pounds make very little difference in your health, having them won't statistically increase any health related issues; and you're pretty much the only one that will notice!

You're going to have to start thinking in terms of a stricter diet, a more rigorous exercise program, targeted goals with specific short, medium, and long term results.

And of course, you should really read up on what to expect, because the gains people make on these routines are far smaller than just straight weight loss, not as noticeable (especially to yourself), and require a lot of patience.

I'll be the first to admit, this type of routine isn't for everyone, it requires strong will and the ability to look your friends, spouse, family right in the eyes and say "NO!" to things they want to do and not feel bad about it. It requires being able to take those looks from jealous loved ones and freaked out acquaintances and let them roll off your back.

cardigirl

Thanks for the reply, Boss. You are right, it is highly individualized.

I am trying to lose the last little bit myself. The last time my BF% was assessed it was at 22% and I have been trying to get to 18% with a stricter diet, and adding in sessions with a trainer that focus on plyometrics one day and upper body the other session. In addition, I do sets weight training 4 days a week, but I do that after the cardio, something you said kind of fights against each other. Honestly, I guess I'm going to start going to the gym at 5am to get it all in before work, because I truly cannot get to the gym twice a day.

You're an inspiration! :flowerforyou: Thanks!

SHBoss1673

Thanks for the reply, Boss. You are right, it is highly individualized.

I am trying to lose the last little bit myself. The last time my BF% was assessed it was at 22% and I have been trying to get to 18% with a stricter diet, and adding in sessions with a trainer that focus on plyometrics one day and upper body the other session. In addition, I do sets weight training 4 days a week, but I do that after the cardio, something you said kind of fights against each other. Honestly, I guess I'm going to start going to the gym at 5am to get it all in before work, because I truly cannot get to the gym twice a day.

You're an inspiration! :flowerforyou: Thanks!

found a short article in FitnessRX magazine the other day that sums up the idea of cardio and Weight training close togther nicely. Here it is. (from FitnessRX November 2009 issue)

Endurance and Strength Workouts Interfere With Each Other

The genetic and biochemical mechanisms of adaptation to weight training and endurance training are different. A review of liturature by John Hawley from Australia concluded that mixing training methods causes interference in physiological adaptation. High-intensity muscle contractions, which occur during weight training, promote muscle strength and growth. Low-intensity, prolonged exercise, such as distance running or cycling, builds muscle cell mitochondria (cell energy centers) and promotes endurance. Endurance workouts activate a biochemical pathway linked to improved muscle endurance (AMPK-PGC-1 ALPHA) and depress a pathway linked to muscle hypertrophy (Akt-m TOR-S6K). The reverse occured following weight training. Doing different types of exercise in close proximity (e.g., weight training followed closely by endurance training) interferes with the adaptation to both types of exercise. People adapt to varying types of training best when they do them on separate days, or at least different times of the day. This is important information for gym rats, power athletes, and endurance athletes. (Applied Physiology Nutrition Metabolism, 34: 355-361, 2009)

cardigirl

Thanks for the article. Looks like it's best to allow yourself some rest time between the cardio and the weight stuff. Hmmmm. Gonna have to think about how to do that, if I'm serious about getting to 18%.

AwMyLoLo

It makes sense. I think I will still warm up with a mile before my weight lifting sessions, no real harm, right?

Also, on weight lifting days, should I concentrate on upper body one day and lower body the next time, or combine them?

I worked out a routine where I would do: Monday - Cardio/abs/pushups, Tuesday - upper body with abs and/or back extensions between sets, Wednesday - Cardio/abs/pushups, Thursday - Lower body with abs and/or back extensions between sets, Friday - OFF, Saturday - Cardio, Sunday - OFF

Cardio would be 45 minutes trying to work myself up to longer. And the lifting would be 3 sets of 12-15 reps of 5 different exercises (alternating weekly), with the abs and back inbetween sets.

Sound okay? :huh:

SHBoss1673

It makes sense. I think I will still warm up with a mile before my weight lifting sessions, no real harm, right?

Also, on weight lifting days, should I concentrate on upper body one day and lower body the next time, or combine them?

I worked out a routine where I would do: Monday - Cardio/abs/pushups, Tuesday - upper body with abs and/or back extensions between sets, Wednesday - Cardio/abs/pushups, Thursday - Lower body with abs and/or back extensions between sets, Friday - OFF, Saturday - Cardio, Sunday - OFF

Cardio would be 45 minutes trying to work myself up to longer. And the lifting would be 3 sets of 12-15 reps of 5 different exercises (alternating weekly), with the abs and back inbetween sets.

Sound okay? :huh:

you can do it either way (either focus on one muscle group one day and another another day or do full body twice a week). Like right now I'm doing full body twice a week with 2 days in between (1 day HIIT, 1 day long Cardio), but I used to do it the other way, and about a month from now I'll go back to that (change the routine up).
The only major difference is with full body, you work out a little longer on each session, so I usually only do 2 sets of each routine with higher weight and lower reps per set. That's a personal choice but...

As too your routine, I don't see why that's a problem. Although, 6 days between workouts is a little long, you probably want to use a 10 day schedule instead of 7 (I know this feels weird, but you get used to it) and do each major muscle group every 4 or 5 days, anything more than 5 days and the muscle starts to lose definition (a LITTLE, it's not a tragedy, but it is something to take note of)

AwMyLoLo

It makes sense. I think I will still warm up with a mile before my weight lifting sessions, no real harm, right?

Also, on weight lifting days, should I concentrate on upper body one day and lower body the next time, or combine them?

I worked out a routine where I would do: Monday - Cardio/abs/pushups, Tuesday - upper body with abs and/or back extensions between sets, Wednesday - Cardio/abs/pushups, Thursday - Lower body with abs and/or back extensions between sets, Friday - OFF, Saturday - Cardio, Sunday - OFF

Cardio would be 45 minutes trying to work myself up to longer. And the lifting would be 3 sets of 12-15 reps of 5 different exercises (alternating weekly), with the abs and back inbetween sets.

Sound okay? :huh:

you can do it either way (either focus on one muscle group one day and another another day or do full body twice a week). Like right now I'm doing full body twice a week with 2 days in between (1 day HIIT, 1 day long Cardio), but I used to do it the other way, and about a month from now I'll go back to that (change the routine up).
The only major difference is with full body, you work out a little longer on each session, so I usually only do 2 sets of each routine with higher weight and lower reps per set. That's a personal choice but...

As too your routine, I don't see why that's a problem. Although, 6 days between workouts is a little long, you probably want to use a 10 day schedule instead of 7 (I know this feels weird, but you get used to it) and do each major muscle group every 4 or 5 days, anything more than 5 days and the muscle starts to lose definition (a LITTLE, it's not a tragedy, but it is something to take note of)

ahh, I see! I hadn't thought about that. Thanks again!