Gym weight workout advice needed
Bob314159
Posts: 1,178 Member
Up till now - my exercise consists of walking 4k to 7k per day, stretches twice a week and low-intensity kettlebell at my house, 2 or 3 times a week. I only log steps using a fitbit and I tell MFP to ignore it. I assume the intensity and calory burn of all my exercise can be ignored.
My trainer has persuaded me to join his gym so I can safely do higher intensity. Was in a gym today for the first time in 35 years and expect to be sore by Friday.
1. Should I change my macro levels or diet?
2. Should I be eating at times of day related to my workouts? Right now I usually eat breakfast - other meals/snacks or sort of random.
My trainer has persuaded me to join his gym so I can safely do higher intensity. Was in a gym today for the first time in 35 years and expect to be sore by Friday.
1. Should I change my macro levels or diet?
2. Should I be eating at times of day related to my workouts? Right now I usually eat breakfast - other meals/snacks or sort of random.
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Replies
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No, you don't need to change your intake to fuel your workouts, but a few things to consider:
1) You'll probably get hungrier. Just eat to satisfy hunger. One cool study showed that limiting your workout to around 30 minutes may suppress the increased hunger associated with some exercise.
2) You'll be able to burn off carbs with high intensity workouts. For me, this relieves any guilt from "excess" carbs. Any excess also makes me want to burn them off. Virtuous cycle.
3) Exercise will boost ketone production. If you exercise fasted in the morning, you'll get a MEGA boost. I don't know if it's good or bad, but one effect is that you may need more salt intake to avoid side effects.0 -
Yeah I just upped my salt intake for other reasons- maybe have to double that. It's hard - I spent the last 15 years avoiding added salt.
My trainer insisted I eat an hour before the workout - though I felt I could have skipped it.0 -
You don't need to eat before training, but it's an aquired taste. Give it two weeks to let your body transition. The body is very resilient and flexible. More demand, it regulates = homeostasis. It will respond according to what tpu throw at it. But respect that the body is a conservative entity, it prefers gradual changes. Think «evolve»
Eating a lot of food before gym is very much a sugarburner issue, IMO. When too glucose dependent, ya need to refuel constantly. Fat adaptation eliminates this need. Plus if you train to «burn calories» then eating before only makes your body burn those calories...less need to dip into burning from stored fat. This is how the body works.
If you train for increased performance, then intake is a much more individual issue.0
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