Too much? NROL+C25K+Insanity

ShaunaMcMac

I've been at it for nearly 3 weeks. I do NROL4W 3 days/wk and C25K on my rest days. My body has finally adapted and I don't experience any DOMS at this point. I lift to my limit but at the end of my workouts I still have a lot of energy and my muscles are fatigued but not dead. Is it too much to add a program like Insanity on top of my other programs?

Anyone else do something similar?

If it's ok to add another program should I lift first then do Insanity, or Insanity first then lift?

THANKS!!!

ShaunaMcMac

anyone?

runningagainstmyself

I'm not quite in the same position but I'm a runner and I'm into swimming 2-3x/wk, I lift when I can, and I'm about to start Insanity. I haven't even leapt into the bandwagon yet. I'll let you know how I find it though.

I'd say as long as you're giving yourself a rest day per week that it isn't too nuts. I'm just wondering what else you do with your day!! ~wink~

ShaunaMcMac

haha, actually NROL only takes me 45min-1hour and C25K 30min, so now that I think of it it's really not that much. Unless someone says otherwise I think I'm just going to take the leap. I'll do Insanity first thing in the morning. I always do my other workouts at noon.

SairahRose

And on the plus side, it means you get to eat more food

ShaunaMcMac

And on the plus side, it means you get to eat more food

Haha this is true, I workout to eat that's for sure!

vorgas

Not sure what your goals are.

After an hour of exercise, cortisol levels in your body rise to significant levels and continue going up if you exercise. Cortisol is a catabolic hormone (it eats muscle) as opposed to testosterone which is an anabolic hormone (it adds muscle).

If you don't rest at least 4 hours, any strength gains you make will begin to be taken away.

Your best bet is to raise the intensity of your current exercises, really. But if all you want is some additional calories, go for it.

fortunateflyer

I'm certainly no expert but that seems like a LOT of exercise. What are your goals? Why do you feel the need to add Insanity to what you're already doing?

I, too, run and lift, and when I feel the need to take things up a notch I increase the intensity of my runs, usually by adding a few weekly miles spread out over a couple of days. (I'm already pretty much giving it my all in my lifting sessions.) I skimmed NROL4W but I don't remember -- does it have you increasing the weight you lift every session? That's a clear cut way to up the intensity of your workouts, as is adding weekly running mileage. If C25K isn't working for you (ie is progressing too slowly) you can drop it and just work up your mileage on your own.

Do you want to be a better runner? A power lifter? A crossfit athlete? All three of those programs can be great, but it seems to me that doing them all at once is just asking for injury or overtraining. And trust me, there is nothing more frustrating than not being able to workout because you injured yourself by pushing too hard! (I learned that one the hard way...in the latter half of training for a half marathon, no less!)

ShaunaMcMac

I'm certainly no expert but that seems like a LOT of exercise. What are your goals? Why do you feel the need to add Insanity to what you're already doing?

I, too, run and lift, and when I feel the need to take things up a notch I increase the intensity of my runs, usually by adding a few weekly miles spread out over a couple of days. (I'm already pretty much giving it my all in my lifting sessions.) I skimmed NROL4W but I don't remember -- does it have you increasing the weight you lift every session? That's a clear cut way to up the intensity of your workouts, as is adding weekly running mileage. If C25K isn't working for you (ie is progressing too slowly) you can drop it and just work up your mileage on your own.

Do you want to be a better runner? A power lifter? A crossfit athlete? All three of those programs can be great, but it seems to me that doing them all at once is just asking for injury or overtraining. And trust me, there is nothing more frustrating than not being able to workout because you injured yourself by pushing too hard! (I learned that one the hard way...in the latter half of training for a half marathon, no less!)

My goals are to lose 45lbs while maintaining lean muscle mass. I also wish to do a 5k. I would like to achieve both these goals before Jan 2014.

According to fitness frog my TDEE is 2660 and am eating 1800cal/day. So far this past 3 weeks I'm averaging about a pound a week, but I'd like that to be closer to 2lb/wk.

Any suggestions are welcome!!!!!

Lupercalia

I'm not really clear as to why you want to add Insanity on top of your lifting and running, but it sounds like a bit much. You say you have lots of energy left post-lifting, and that's not necessarily a bad thing, nor does it mean you should do more exercise. Beating yourself up with tons of exercise is no good (see the response you got regarding cortisol, also the words about overtraining and injuries).

I can totally understand the desire to want to do all sorts of different stuff, and to really love working out. I'm that way. But I've had to rein myself in a bit because it ends up being counterproductive to my goals to get stronger and more fit, and to be healthy. Since I like to do a variety of things, I've figured out ways of doing just that. I was working on a pretty intense kettlebell training program as well as a barbell strength training program at the same time, and found it to be way too much. At first it seemed ok, but about 3/4 of the way in to both, I really felt miserable and was not recovering well. Fortunately, I didn't injure myself, but I was definitely headed in that direction.

I stopped the barbell training (temporarily) and finished the kettlebell program I was working through. When I got to the end of that, I went back to the barbell program and switched my kettlebell work to days in between lifting, and to a completely different mode of kettlebell training that was more compatible (vo2 max rather than strength based training).

I was also really enthusiastic about met-con workouts, but those are also pretty demanding, and I couldn't see how to work them in to my already full schedule. So now I do my barbell program as written twice per week. I do the kettlebell workouts two or three days (in between lifting days), but they are about half the time as they were previously, and not focused on strength building. I keep one day a week as my "whatever" day. On that day, I do whatever I feel like doing. I usually work on variations of the compound lifts I do, and I typically add about 10 minutes of kettlebell work at the end. Sometimes I do a Crossfit WOD on that day instead, or perhaps a barbell or dumbbell complex.

That "whatever" day is my way of getting my variety fix and being able to enjoy different stuff that I don't usually do throughout the rest of my week. Keeps my brain happy!

I have one day a week where I don't lift anything or do any sort of cardio. I just go out for a nice, brief walk or a leisurely bike ride on that day and maybe do some stretching and foam rolling.

It's important to build rest days and deload weeks into your program as well, and ESPECIALLY if you're prone to really pushing it with the exercise. I know NROLFW has those weeks built in, so hopefully you already do that and are also taking some sort of a rest day (or two).

AmyRhubarb

and C25K on my rest days

:huh: Doesn't that kinda make it NOT a rest day?

Sounds like a pretty heavy load and a recipe for burn out. The body needs rest, muscles repair and grow when they're at rest, not when they're working. Personally, I'd skip the Insanity and stick with the lifting and running, and make sure to take a day off, an actual day off - no planned exercise, an easy walk if anything.

ShaunaMcMac

I'm not really clear as to why you want to add Insanity on top of your lifting and running, but it sounds like a bit much. You say you have lots of energy left post-lifting, and that's not necessarily a bad thing, nor does it mean you should do more exercise. Beating yourself up with tons of exercise is no good (see the response you got regarding cortisol, also the words about overtraining and injuries).

I can totally understand the desire to want to do all sorts of different stuff, and to really love working out. I'm that way. But I've had to rein myself in a bit because it ends up being counterproductive to my goals to get stronger and more fit, and to be healthy. Since I like to do a variety of things, I've figured out ways of doing just that. I was working on a pretty intense kettlebell training program as well as a barbell strength training program at the same time, and found it to be way too much. At first it seemed ok, but about 3/4 of the way in to both, I really felt miserable and was not recovering well. Fortunately, I didn't injure myself, but I was definitely headed in that direction.

I stopped the barbell training (temporarily) and finished the kettlebell program I was working through. When I got to the end of that, I went back to the barbell program and switched my kettlebell work to days in between lifting, and to a completely different mode of kettlebell training that was more compatible (vo2 max rather than strength based training).

I was also really enthusiastic about met-con workouts, but those are also pretty demanding, and I couldn't see how to work them in to my already full schedule. So now I do my barbell program as written twice per week. I do the kettlebell workouts two or three days (in between lifting days), but they are about half the time as they were previously, and not focused on strength building. I keep one day a week as my "whatever" day. On that day, I do whatever I feel like doing. I usually work on variations of the compound lifts I do, and I typically add about 10 minutes of kettlebell work at the end. Sometimes I do a Crossfit WOD on that day instead, or perhaps a barbell or dumbbell complex.

That "whatever" day is my way of getting my variety fix and being able to enjoy different stuff that I don't usually do throughout the rest of my week. Keeps my brain happy!

I have one day a week where I don't lift anything or do any sort of cardio. I just go out for a nice, brief walk or a leisurely bike ride on that day and maybe do some stretching and foam rolling.

It's important to build rest days and deload weeks into your program as well, and ESPECIALLY if you're prone to really pushing it with the exercise. I know NROLFW has those weeks built in, so hopefully you already do that and are also taking some sort of a rest day (or two).

I consider my C25K days rest days between lifting and Sundays I do nothing except maybe walk my dogs for 20min. I'm glad you all responded, I think I might just up my cardio a bit and maybe...MAYBE... decrease my daily cal. I'll give it a few more weeks and see how much weight I'm losing on average.

Thanks to all who took the time to give your detailed analysis!