Cardio exercise to compensate for binge?

Reza151
Reza151 Posts: 517 Member
in Health and Weight Loss
Yesterday, my landlady and I had a housewarming party. I went on my first binge in 3-4 days, on beef, lamb, seafood, vegetables, and two slices of cheesecake. I was so stuffed, I could feel the food in my ribcage. Just walking was an effort as my body felt so heavy. I drank a cup of detox tea and two bottles of water, and two cups of green tea last night. I'm drinking alot of tea and water today, and cutting my carbs as well.

Here's my question: What cardio can I do tonight at the gym to compensate? Normally I do a half hour to an hour of cardio and an hour of weight training. BUT, I do want to get home at a reasonable hour (i rely on public transit) to catch up on sleep since I only slept 4 or 5 hours last night. I also wanted to have some time to start on some side typing work that I'm doing for a family friend (yay extra cash!). If I normally go to the gym 3-4 times a week, would 1 hour of cardio be sufficient, and I can just skip weights tonight?

Replies

  • dwh77tx
    dwh77tx Posts: 513 Member
    Honestly, I would just write it off as as "I'll do better next time" and not try to overcompensate by more cardio. Just get back on track with your eating today.
  • Cr01502
    Cr01502 Posts: 3,614 Member
    I would just stick to your regular training schedule. The fact that you're already spending two hours in the gym is probably enough.

    You had a bad day.

    Move on.

    I think trying to compensate with excessive cardio is a slippery slope.
  • Reza151
    Reza151 Posts: 517 Member
    Yeah. And maybe even if I DO try to "compensate or make up for it", it's self sabotage because the next time, i may subconsciously think its okay to binge again and again as long asi do extra cardio. Well, so i can catch up on sleep, I suppose I'll just stick to an hour of cardio, and MAYBE half hour of weights if I don't feel too pooped.


    hehehe pooped. (shut up, I'm a kid at heart!)
  • makieo
    makieo Posts: 16
    I don't think cardio will be the answer for that. Sounds like you had alot of protein which will be the positive out of the binge. If it were me I would focus on recovery more than Cardio. Lots and lots of water and the next few days make sure you get that 8+ hours of sleep. Also I would focus on Green leaf Veggies the next few days to help with the detox and cleanse. That will do more to help than any cardio. But if you are dead set on cardio I would circuit train; ex. 4 min elliptical, 2 min Bike, 4 min treadmill then repeat until your finished. It will get more muscles targeted for the same amount of time and will help your digestive tract get a workout too.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    I personally think it's a bad idea to get into a cycle of trying to "make up" for bad food choices with exercise. Just pick up today and move on. Don't punish yourself.
  • geekyjock76
    geekyjock76 Posts: 2,720 Member
    Carry on. The last thing you want is for an undesirable act (over-exercising) to become a pattern of undesirable behavior.
  • steph1278
    steph1278 Posts: 483 Member
    You can't outexercise a poor diet. As long as it isn't a daily or weekly occurance, just get back to your normal routine. One bad day isn't going to ruin everything.
  • Reza151
    Reza151 Posts: 517 Member
    But if you are dead set on cardio I would circuit train; ex. 4 min elliptical, 2 min Bike, 4 min treadmill then repeat until your finished. It will get more muscles targeted for the same amount of time and will help your digestive tract get a workout too.


    Oooh this will be a nice change from my usual. For how long do you recommend doing this? And will I still need to do strength training as well?
  • Barbellerella
    Barbellerella Posts: 1,838 Member
    In case you didn't know this, compensating for a binge, whether it is purging, over exercising or fasting, is a form of bulimia.

    Work on the root of the problem, don't just try to put a bandaid on the symptom. PM me if you want some ideas.
  • LBNOakland
    LBNOakland Posts: 379 Member
    Instead of killing yourself with an hour of cardio, try 20 minutes of HIIT. It is more effective and you will be sweating when done. I warm up on elliptical for about 2 minutes. then I start a 20 minute circuit - run as fast as I can for 30 seconds, walk for 30 seconds, run for 30 seconds, walk for 30 seconds. In the run stage, you are going all out to push your self. When walking, you probably will not regain all your breath but start running again at 30 seconds. This type of cardio has shown to continue burning fat for up to 48 hours after the workout! I love it!! I am sweating more than if I did an hour of steady state elliptical which is what I used to do! Good luck!!! :wink:
  • concordancia
    concordancia Posts: 5,320 Member
    In case you didn't know this, compensating for a binge, whether it is purging, over exercising or fasting, is a form of bulimia.

    Work on the root of the problem, don't just try to put a bandaid on the symptom. PM me if you want some ideas.

    Especially if this is your "first binge in 3-4 days"!!!
  • Reza151
    Reza151 Posts: 517 Member
    In case you didn't know this, compensating for a binge, whether it is purging, over exercising or fasting, is a form of bulimia.

    Work on the root of the problem, don't just try to put a bandaid on the symptom. PM me if you want some ideas.

    Especially if this is your "first binge in 3-4 days"!!!


    Im not necessarily bulimic, because I dont meet the physical qualifications. Its called Eating Disorder NOt Otherwise Specified. Also because it's characteristics of bulimia and binge eating disorder. But it's something I'm working on with a therapist :-)
  • Barbellerella
    Barbellerella Posts: 1,838 Member
    In case you didn't know this, compensating for a binge, whether it is purging, over exercising or fasting, is a form of bulimia.

    Work on the root of the problem, don't just try to put a bandaid on the symptom. PM me if you want some ideas.

    Especially if this is your "first binge in 3-4 days"!!!


    Im not necessarily bulimic, because I dont meet the physical qualifications. Its called Eating Disorder NOt Otherwise Specified. Also because it's characteristics of bulimia and binge eating disorder. But it's something I'm working on with a therapist :-)
    I think its important to not get caught up in labels, and work towards solutions.
  • llkilgore
    llkilgore Posts: 1,169 Member
    I typically come in a little bit short of my calorie budget - rarely by very much - but enough to add up to a substantial deficit over time. I made a deal with myself: If I don't stress out about the days I'm low then I won't beat myself up about the occasional binge either. I just regain control as quickly as I can and then continue as though nothing happened. If it happens too often the scale will tell me and I can do something about it then.

Categories