Too much.... Too little
stargazgal
Posts: 93 Member
Hey all,
I have been an exerciser for years, mainly Les Mills classes, TRX, cardio and boot camps. I've also dabbled in weight training both on my own and with a trainer over the years... Then...for some reason ( probably out of frustration of not losing weight) I stopped everything apart from the 2 CX classes I taught a week ( 30 min core program/ calisthenics kind of ). Yet my weight stayed the same. Did t matter whether I did too much or too little. Telling me it's obviously my diet right?
Anyhow, fast forward to now. I started back on Jan 2nd, continuing my 3x week CX; boot camps 1-2x, some cardio, 1 TRX and 2 strength training. A trainer at my gym said I'm doing too much I will never get results ( insert me banging head against wall)... Sigh...
So this week, I did my CX classes and 15 min cardio (45 min) m/w. I weight trained Tue/Thursday and was planning Saturday too. I teach again on Sunday. I guess I'll take tmrw off but it will kill me... I love boot camp. Sigh!
My questions.... Do I need a rest day?
Is my weight training good enough. I'm currently doing super sets . 10-12 reps/ 3 sets.
Pull ups/ squats ( weighted)
Rows/lunges
Chest press/ leg press
Shoulder press/deadlifts.
Is this good enough? How often should I change it? I have been trying to increase my weights every week. What do u think? Is this strength program good enough! I have cleaned up my diet. Honestly, I just want to just look good in a bikini haha
Sorry...if this post up is as confused as I am feeling. Hahaha
I have been an exerciser for years, mainly Les Mills classes, TRX, cardio and boot camps. I've also dabbled in weight training both on my own and with a trainer over the years... Then...for some reason ( probably out of frustration of not losing weight) I stopped everything apart from the 2 CX classes I taught a week ( 30 min core program/ calisthenics kind of ). Yet my weight stayed the same. Did t matter whether I did too much or too little. Telling me it's obviously my diet right?
Anyhow, fast forward to now. I started back on Jan 2nd, continuing my 3x week CX; boot camps 1-2x, some cardio, 1 TRX and 2 strength training. A trainer at my gym said I'm doing too much I will never get results ( insert me banging head against wall)... Sigh...
So this week, I did my CX classes and 15 min cardio (45 min) m/w. I weight trained Tue/Thursday and was planning Saturday too. I teach again on Sunday. I guess I'll take tmrw off but it will kill me... I love boot camp. Sigh!
My questions.... Do I need a rest day?
Is my weight training good enough. I'm currently doing super sets . 10-12 reps/ 3 sets.
Pull ups/ squats ( weighted)
Rows/lunges
Chest press/ leg press
Shoulder press/deadlifts.
Is this good enough? How often should I change it? I have been trying to increase my weights every week. What do u think? Is this strength program good enough! I have cleaned up my diet. Honestly, I just want to just look good in a bikini haha
Sorry...if this post up is as confused as I am feeling. Hahaha
0
Replies
-
I'm not a professional, so I'm going to write one of those "what worked for me" posts. What worked was minimizing cardio, lifting HEAVY 4 days a week, and weighing/logging all my food and sticking to a deficit.
I guess my advice would be to try not to overthink it! Your diet is the most important thing, and if you're exercising and burning calories, getting the right count and not over estimating your burns and therefore eating too many calories back.0 -
stargazgal wrote: »Hey all,
I have been an exerciser for years, mainly Les Mills classes, TRX, cardio and boot camps. I've also dabbled in weight training both on my own and with a trainer over the years... Then...for some reason ( probably out of frustration of not losing weight) I stopped everything apart from the 2 CX classes I taught a week ( 30 min core program/ calisthenics kind of ). Yet my weight stayed the same. Did t matter whether I did too much or too little. Telling me it's obviously my diet right?
Anyhow, fast forward to now. I started back on Jan 2nd, continuing my 3x week CX; boot camps 1-2x, some cardio, 1 TRX and 2 strength training. A trainer at my gym said I'm doing too much I will never get results ( insert me banging head against wall)... Sigh...
So this week, I did my CX classes and 15 min cardio (45 min) m/w. I weight trained Tue/Thursday and was planning Saturday too. I teach again on Sunday. I guess I'll take tmrw off but it will kill me... I love boot camp. Sigh!
My questions.... Do I need a rest day?
Is my weight training good enough. I'm currently doing super sets . 10-12 reps/ 3 sets.
Pull ups/ squats ( weighted)
Rows/lunges
Chest press/ leg press
Shoulder press/deadlifts.
Is this good enough? How often should I change it? I have been trying to increase my weights every week. What do u think? Is this strength program good enough! I have cleaned up my diet. Honestly, I just want to just look good in a bikini haha
Sorry...if this post up is as confused as I am feeling. Hahaha
That isn't a "strength program" with the reps you've said, that is a muscle/hypertrophy building program which won't add muscle if you are eating at a deficit.
If you want to add "strength" find a program such as stronglift or wendler's if you are more advanced and lower your reps down.
Edit~if you mean you are hitting your macros when you say "you've cleaned up your diet" then
If you mean you don't eat fat/sugar or what have you, you don't need to restrict yourserlf.0 -
stargazgal wrote: »Hey all,
I have been an exerciser for years, mainly Les Mills classes, TRX, cardio and boot camps. I've also dabbled in weight training both on my own and with a trainer over the years... Then...for some reason ( probably out of frustration of not losing weight) I stopped everything apart from the 2 CX classes I taught a week ( 30 min core program/ calisthenics kind of ). Yet my weight stayed the same. Did t matter whether I did too much or too little. Telling me it's obviously my diet right?
Anyhow, fast forward to now. I started back on Jan 2nd, continuing my 3x week CX; boot camps 1-2x, some cardio, 1 TRX and 2 strength training. A trainer at my gym said I'm doing too much I will never get results ( insert me banging head against wall)... Sigh...
So this week, I did my CX classes and 15 min cardio (45 min) m/w. I weight trained Tue/Thursday and was planning Saturday too. I teach again on Sunday. I guess I'll take tmrw off but it will kill me... I love boot camp. Sigh!
My questions.... Do I need a rest day?
Is my weight training good enough. I'm currently doing super sets . 10-12 reps/ 3 sets.
Pull ups/ squats ( weighted)
Rows/lunges
Chest press/ leg press
Shoulder press/deadlifts.
Is this good enough? How often should I change it? I have been trying to increase my weights every week. What do u think? Is this strength program good enough! I have cleaned up my diet. Honestly, I just want to just look good in a bikini haha
Sorry...if this post up is as confused as I am feeling. Hahaha
That isn't a "strength program" with the reps you've said, that is a muscle/hypertrophy building program which won't add muscle if you are eating at a deficit.
If you want to add "strength" find a program such as stronglift or wendler's if you are more advanced and lower your reps down.
Edit~if you mean you are hitting your macros when you say "you've cleaned up your diet" then
If you mean you don't eat fat/sugar or what have you, you don't need to restrict yourserlf.
But...will this tone me??0 -
stargazgal wrote: »stargazgal wrote: »Hey all,
I have been an exerciser for years, mainly Les Mills classes, TRX, cardio and boot camps. I've also dabbled in weight training both on my own and with a trainer over the years... Then...for some reason ( probably out of frustration of not losing weight) I stopped everything apart from the 2 CX classes I taught a week ( 30 min core program/ calisthenics kind of ). Yet my weight stayed the same. Did t matter whether I did too much or too little. Telling me it's obviously my diet right?
Anyhow, fast forward to now. I started back on Jan 2nd, continuing my 3x week CX; boot camps 1-2x, some cardio, 1 TRX and 2 strength training. A trainer at my gym said I'm doing too much I will never get results ( insert me banging head against wall)... Sigh...
So this week, I did my CX classes and 15 min cardio (45 min) m/w. I weight trained Tue/Thursday and was planning Saturday too. I teach again on Sunday. I guess I'll take tmrw off but it will kill me... I love boot camp. Sigh!
My questions.... Do I need a rest day?
Is my weight training good enough. I'm currently doing super sets . 10-12 reps/ 3 sets.
Pull ups/ squats ( weighted)
Rows/lunges
Chest press/ leg press
Shoulder press/deadlifts.
Is this good enough? How often should I change it? I have been trying to increase my weights every week. What do u think? Is this strength program good enough! I have cleaned up my diet. Honestly, I just want to just look good in a bikini haha
Sorry...if this post up is as confused as I am feeling. Hahaha
That isn't a "strength program" with the reps you've said, that is a muscle/hypertrophy building program which won't add muscle if you are eating at a deficit.
If you want to add "strength" find a program such as stronglift or wendler's if you are more advanced and lower your reps down.
Edit~if you mean you are hitting your macros when you say "you've cleaned up your diet" then
If you mean you don't eat fat/sugar or what have you, you don't need to restrict yourserlf.
But...will this tone me??
There is no such thing as "toning", you can eat at a deficit and lose fat which will reveal the muscles you already have. Or you can eat at a surplus, to gain muscle.
No, I don't think your strength program will give you the results you're looking for.0 -
"Tone" is a myth used as a marketing tool from the 50-90's.
Tone look is simply losing fat and retaining muscle or defining the muscle. You do this from hitting your macros in your diet and resistant training. Cardio doesn't make you loose fat or weight. It improves your heart, lungs, etc... and burns calories. You can do all the cardio you want, if you eat over your allotted calories your body burns you will gain fat no matter how "clean" it is. I eat ice cream, chocolate every day and a lot of it, but when I'm cutting, I still lose.0 -
I'm eating way better. been at deficit all week. So I should up my weight training to 4 x week and do less reps..heavier weights? Ok. 0
-
stargazgal wrote: »I'm eating way better. been at deficit all week. So I should up my weight training to 4 x week and do less reps..heavier weights? Ok.
You should probably use a program: 5x5, New Rules of Lifting for Women, Strong Curves, Ice Cream Fitness seems okay.
I assume you're using free weights/barbell?0 -
arditarose wrote: »stargazgal wrote: »I'm eating way better. been at deficit all week. So I should up my weight training to 4 x week and do less reps..heavier weights? Ok.
You should probably use a program: 5x5, New Rules of Lifting for Women, Strong Curves, Ice Cream Fitness seems okay.
I assume you're using free weights/barbell?
Yes. I'm using free weights/ barbell. Smith machine for my squats. My weights have been going up. Like today I could only get 10 reps in. My squats were 120 . Truly a beginner again. This is the end of my 3rd week. 0 -
stargazgal wrote: »arditarose wrote: »stargazgal wrote: »I'm eating way better. been at deficit all week. So I should up my weight training to 4 x week and do less reps..heavier weights? Ok.
You should probably use a program: 5x5, New Rules of Lifting for Women, Strong Curves, Ice Cream Fitness seems okay.
I assume you're using free weights/barbell?
Yes. I'm using free weights/ barbell. Smith machine for my squats. My weights have been going up. Like today I could only get 10 reps in. My squats were 120 . Truly a beginner again. This is the end of my 3rd week.
Suggest you get off of Smith machine for just about anything. Work on form with squats and you'll be happy you did very soon.
0 -
stargazgal wrote: »arditarose wrote: »stargazgal wrote: »I'm eating way better. been at deficit all week. So I should up my weight training to 4 x week and do less reps..heavier weights? Ok.
You should probably use a program: 5x5, New Rules of Lifting for Women, Strong Curves, Ice Cream Fitness seems okay.
I assume you're using free weights/barbell?
Yes. I'm using free weights/ barbell. Smith machine for my squats. My weights have been going up. Like today I could only get 10 reps in. My squats were 120 . Truly a beginner again. This is the end of my 3rd week.
Oh okay, good. Not as beginner as some! Why don't ya pick a strength program? At least you know you'll be sticking to something that will most likely work.0 -
arditarose wrote: »stargazgal wrote: »arditarose wrote: »stargazgal wrote: »I'm eating way better. been at deficit all week. So I should up my weight training to 4 x week and do less reps..heavier weights? Ok.
You should probably use a program: 5x5, New Rules of Lifting for Women, Strong Curves, Ice Cream Fitness seems okay.
I assume you're using free weights/barbell?
Yes. I'm using free weights/ barbell. Smith machine for my squats. My weights have been going up. Like today I could only get 10 reps in. My squats were 120 . Truly a beginner again. This is the end of my 3rd week.
Oh okay, good. Not as beginner as some! Why don't ya pick a strength program? At least you know you'll be sticking to something that will most likely work.
^^^ I concur...I lifted for more than two decades off and on and didn't get the results I wanted until I strapped into a program the past two years.
0 -
arditarose wrote: »stargazgal wrote: »arditarose wrote: »stargazgal wrote: »I'm eating way better. been at deficit all week. So I should up my weight training to 4 x week and do less reps..heavier weights? Ok.
You should probably use a program: 5x5, New Rules of Lifting for Women, Strong Curves, Ice Cream Fitness seems okay.
I assume you're using free weights/barbell?
Yes. I'm using free weights/ barbell. Smith machine for my squats. My weights have been going up. Like today I could only get 10 reps in. My squats were 120 . Truly a beginner again. This is the end of my 3rd week.
Oh okay, good. Not as beginner as some! Why don't ya pick a strength program? At least you know you'll be sticking to something that will most likely work.
^^^ I concur...I lifted for more than two decades off and on and didn't get the results I wanted until I strapped into a program the past two years.
Yeah, I messed around for awhile and had some newbie luck, but now I feel so much better knowing I'm doing something right ha. I use Wendler 5/3/1.
0 -
Thanks! I'll check out the above suggested programs!
I'm already loving how I feel lifting. I imagine having set program will ramp it up. I did deadlifts 70 lb today too, so I love those small victories. My upper body super weak though....
0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 394.2K Introduce Yourself
- 43.9K Getting Started
- 260.4K Health and Weight Loss
- 176.1K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 437 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.1K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.9K MyFitnessPal Information
- 15 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.7K MyFitnessPal Tech Support Questions