Two a Days?
morganinspires
Posts: 20 Member
I've started working out twice a day mostly to help with my anxiety and to lose a little weight before graduation. Has anyone else done this? Do you see results faster? I'm not necessarily concerned about the AMOUNT of weight I lose. I would rather be SMALLER and have more muscle tone. I do cardio for thirty minute intervals in the morning and in the evening. Any thoughts? I am doing cardio only right now because that's how I have previously slimmed down very quickly. When should I implement some strength training? Thanks in advance!
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Before I got hit with some bad circumstances I broke my programme into 2 a day sessions, about 3 times a week. It did give me good results.
You just need the time and motivation0 -
Working out twice a day will speed up weight loss for sure depending on what you eat.
For sure add strength training after your cardio!
Will make u look more toned!-1 -
I work out atwice a day, for the same reason mostly (anxiety).
I do cardio in morning and weights in evening. In my opinion, weight training is just as good if not better for anxiety than cardio.0 -
How much strength training would be adequate? I go running so I'm not too concerned about my lower body but other areas such as much arms and stomach would need work. Should I do it after my cardio or replace one of my two 30 minute sessions for toning?0
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morganinspires wrote: »How much strength training would be adequate? I go running so I'm not too concerned about my lower body but other areas such as much arms and stomach would need work. Should I do it after my cardio or replace one of my two 30 minute sessions for toning?
I guess we do it for different things, you're looking to tone so doing weights with cardio isn't such a problem for you. Do it with your normal routine but make sure you eat adequate protein.
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Weight traing should come first and be the priority. Cardio can be done if time permits afterwards.0
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Yes I did this with cardio and lost a lot of weight quickly.0
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Perfect. I would like to be a couple sizes down before May. If I lose more even better! Thanks!0
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Bump.0
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Obviously more cardio/training won't lead to greater weight loss. What you eat will do that. You could train for 3 hours in the morning and 3 in the evening and still easily not lose weight if you're eating a bunch of food.
Certainly there is nothing wrong with two a days, and in my running days I rountinely would run twice a day. Usually an easier morning run of 3-5 miles, and then a longer evening run with faster stuff/repeats that would be 6-10 miles. As a cyclist I don't do that as much because one longer ride is usually more beneficial.
If the main goal is aesthetics, having some strength training in the routine is usually good. Muscle "tone" is just a combination of having muscle and being lean enough to see it. Cardio won't do anything to build muscle. Strength training will, though in a deficit you're not likely to gain much muscle, but doing strength training will generally help you retain the muscle you do have, meaning that more of your weight loss is fat loss rather than muscle loss.0 -
I run and cycle and also do weights - I can tell you that strength training your legs is fine, even beneficial. Just don't over do it and stretch. I do squats, lunges, wall sits and all have helped to make the muscles in my legs stronger and I definitely notice a difference when I run and also a difference in the muscle tone when I'm at rest0
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Obviously more cardio/training won't lead to greater weight loss. What you eat will do that. You could train for 3 hours in the morning and 3 in the evening and still easily not lose weight if you're eating a bunch of food.
Certainly there is nothing wrong with two a days, and in my running days I rountinely would run twice a day. Usually an easier morning run of 3-5 miles, and then a longer evening run with faster stuff/repeats that would be 6-10 miles. As a cyclist I don't do that as much because one longer ride is usually more beneficial.
If the main goal is aesthetics, having some strength training in the routine is usually good. Muscle "tone" is just a combination of having muscle and being lean enough to see it. Cardio won't do anything to build muscle. Strength training will, though in a deficit you're not likely to gain much muscle, but doing strength training will generally help you retain the muscle you do have, meaning that more of your weight loss is fat loss rather than muscle loss.
So, in summary you're saying to add strength training to my routine. My intake is fine, I've cut back significantly and have increased my protein.
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Even if you run- you still need to lift legs- it will help your running.
honestly doing 2 a days is very difficult on the body and totally unnecessary. I would look to some other form of anxiety release (like running/yoga or lifting/yoga combos). Sure it happens but I wouldn't' make it a habit.0 -
At this point in the game, I really need to do two a days for managing my anxiety. I'm involved in a high stress, high pressure profession. I found this is the best way to cope temporarily. I can try to switch one work out session to some strength training. That seems to be the consensus.0
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Do fasted (before you eat any calories - coffee is fine) cardio first thing in the morning for best results! Then strength training after you've had some food during the day. That's how you maximize your efforts0
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I have been doing 2/day for about 2 months and for the last 3 days have been burnt out! Listen to your body. I didn't listen to my trainer or friends when they warned me about burnout and now here I am - sitting at a coffee shop - looking into the gym, trying to find motivation to go in.
Be careful.0 -
If you're going to do two a days you're going to need to make sure you're getting enough sleep and enough food, or like others have said, you'll burn out.
When I was active duty I would lift in the morning and then run in the afternoon. I felt like this helped my recovery from lifting.0 -
Variety is the key of life...and success. Cardio in the AM, weights/circuit training later on. As mentioned, don't skip legs. More muscle = higher oxygen flow to the muscles = longer/harder you can run. Mix in some core work, then arms, and you'll have a great workout all week, on top of using that stress and anxiety to help push you!0
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morganinspires wrote: »At this point in the game, I really need to do two a days for managing my anxiety. I'm involved in a high stress, high pressure profession. I found this is the best way to cope temporarily. I can try to switch one work out session to some strength training. That seems to be the consensus.
While the effect of exercise having a positive impact to help with anxiety is well documented, there is a fine line here about imposed stresses on the body. Exercise is a stress and while it may help with the anxiety, coupled with the stressful nature of you profession it could be taking a toll physically on you. Hopefully this is just an interim fix to a healthier long term solution. In the mean time, get a lot of sleep and sufficient nutrient intake.0 -
I think two a days are fine, if you're getting adequate nutrition and not feeling burnt out. I'd definitely add some strength in there, possibly making that your morning three days a week, with an established beginner plan, then continue cardio in the evenings. Tww days I week I lift in the mornings and take a spinning class in the evenings, and I love it. You might also really like yoga, and could swap that for one or two cardio sessions as well.0
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morganinspires wrote: »How much strength training would be adequate? I go running so I'm not too concerned about my lower body but other areas such as much arms and stomach would need work. Should I do it after my cardio or replace one of my two 30 minute sessions for toning?
Running doesn't replace "leg day". I'm a cyclist and I work a 3x weekly full body lifting program and hit my legs hard on all three days.
Also, be careful with two-a-days...as it is, it sounds like you're only doing 30 minutes of cardio 2x daily for a total of 60 minutes which should be fine...but two-a-days can get you if you're increasing time and intensity. I do two-a-days only twice weekly which includes 60-90 minutes of cycling in the AM and an hour of lifting in the PM...I generally follow these days up with an easy spin the following day and I make sure I take 1-2 rest/recovery days per week. My nutrition is also pretty spot on (including plenty of calories) and I prioritize sleep for recovery.
If I were you, I'd dedicate a full 60 minutes to lifting 3x weekly with an established program to get you started and do cardio on your non-lifting days.0 -
I used to do two a days when I first started. It was just easier for me time wise to break up my day and it was natural to me as that was how I trained throughout my sports life. I also wanted to do the same things I did back in the days to see why I had very low stress and couldn't put on weight.
I stopped for a while but now that I am back working in a high stressed environment, I am back to multiple times a day but the intensity is a lot less.0 -
I do this... of course it's only for 20 minutes at a time so it adds up to a 40-45 minute workout.0
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I do this too. Have been doing it for quite a while. Mentally it is really great medicine for me.
Edited to add, mine is cardio 5:30 a.m. and lifting during lunch hour and then eat lunch (first meal of the day).0 -
morganinspires wrote: »At this point in the game, I really need to do two a days for managing my anxiety. I'm involved in a high stress, high pressure profession. I found this is the best way to cope temporarily. I can try to switch one work out session to some strength training. That seems to be the consensus.
While the effect of exercise having a positive impact to help with anxiety is well documented, there is a fine line here about imposed stresses on the body. Exercise is a stress and while it may help with the anxiety, coupled with the stressful nature of you profession it could be taking a toll physically on you. Hopefully this is just an interim fix to a healthier long term solution. In the mean time, get a lot of sleep and sufficient nutrient intake.
I was going to say pretty much this as well. I have bouts of anxiety and during my most recent one I was really pushing myself over the edge physically...yes, it did help with my other stresses and anxiety, but I also ended up physically a mess because my body and mind were being overly stressed from everything. I basically drove myself into the ground with stress from work then overload in the gym and on the bike combined with stress at home with my 3 and 5 y.o. and little sleep, etc...I ended up very sick from all of this...not only did I become ill, but I also started having weird cardiac issues for which I could not get my blood pressure below 165/110 despite my medications.0 -
As a triathlete there is no way I could fit in all the training I need to do in one session a day. At least 3, sometimes 4 days a week I end up with two sessions. AM swim, PM bike. Or AM run, PM swim, etc. Even on long run days I will usually get in the pool for a recovery session.0
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i often work out twice a day only because i don't get a stretch of time long enough for my entire workout so i split it into two parts.0
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Thanks for all the input! I greatly appreciate it.0
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i do two a days m-f
m-w-f 30 minutes cardio and weights (legs/shoulders, chest/triceps, back/biceps) (4am) and then afternoon cardio - 60 minutes
t-th 60 minutes cardio again at 4am and 60 minutes at 4pm
i go to planet fitness and its just easier to wake up early and lift weights than it is to fight the madness in the afternoon0 -
If you're going to do two a days you're going to need to make sure you're getting enough sleep and enough food, or like others have said, you'll burn out.
When I was active duty I would lift in the morning and then run in the afternoon. I felt like this helped my recovery from lifting.
I had a similar lifestyle back when I was still required to run for the service, but I flipped it and would run in the mornings and do resistance work / lift in the afternoon. And I still do cardio at one time of the day and weights at another time. As a result, it didn't really feel like having two workouts in a day as much as simply splitting one workout into two parts separated by work.
A benefit I found was that keeping them split with rest in-between prevented them from interfering with each other. So I think having them separated meant I got more out of each component than I would if I had cardio and weights back-to-back.
As far as when you should implement some strength training, I'd say ASAP. Especially if you have a morning / evening split, if one session is cardio and the other is resistance, you should be just fine. And if you're just starting with strength training, you don't even need to worry about a gym membership or anything like that just yet because bodyweight workouts offer a great starting point.
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