Guest guest Posted February 18, 2006 Report Share Posted February 18, 2006 Good Morning all - Happy Saturday! Ending off week 3 tomorrow - YAY! However I really haven't seen much change on my overall total weight - however - I know I am gaining muscle so I am hoping it is an even tradeoff somewhere. I have been doing the work outs diligently although my weight is generally low (5-8-10 lbs arms-10-20-25 lbs legs) Even though I am doing more than I was before I feel I can do more. I have tweeked the workout a bit and have moved an ab workout on my cardio days since I have more time to get more exercise in. Ok with that said I have three questions. 1. I have been running 40/40/20 on my intake - how can I tweek it to loose more fat? My carbs are all 'good carbs'. I have cut 99.9% of processed carbs, no white rice or bread in 3 weeks. SHould I cut my good carb intake down? 2. Would it be ok to work arms/legs together in one session, breaking it up with cardio/abs in between and adding back in to my cardio/abs day? 3. Is there a more 'circuit' like training session that would keep me moving? The minute rests are nice (and I'm sure have their purpose) but I always find myself watching the clock to get moving again. I don't want to hinder my results by overworking the muscles but a day break in betweek for any group seems reasonable. Any input? Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 18, 2006 Report Share Posted February 18, 2006 I would have to say give it time to work. 3 weeks is not nearly long enough to establish whether or not what you're doing now is working well. If you can tell you're gaining muscle, then I think that it must be working. And if it's working, it ain't broke and doesn't need fixing. If you think you can lift more, lift more. If you feel you need to clean up your carbs and eat better carbs, then do that too. Give the plan a full 12 weeks before you start tweaking it to death. Deb On 2/18/06, bakerfamily_ny <bakerfamily_ny@...> wrote: > > Good Morning all - Happy Saturday! > > Ending off week 3 tomorrow - YAY! However I really haven't seen much > change on my overall total weight - however - I know I am gaining > muscle so I am hoping it is an even tradeoff somewhere. I have been > doing the work outs diligently although my weight is generally low > (5-8-10 lbs arms-10-20-25 lbs legs) Even though I am doing more than > I was before I feel I can do more. I have tweeked the workout a bit > and have moved an ab workout on my cardio days since I have more > time to get more exercise in. > > Ok with that said I have three questions. > > 1. I have been running 40/40/20 on my intake - how can I tweek it to > loose more fat? My carbs are all 'good carbs'. I have cut 99.9% of > processed carbs, no white rice or bread in 3 weeks. SHould I cut my > good carb intake down? > > 2. Would it be ok to work arms/legs together in one session, > breaking it up with cardio/abs in between and adding back in to my > cardio/abs day? > > 3. Is there a more 'circuit' like training session that would keep > me moving? The minute rests are nice (and I'm sure have their > purpose) but I always find myself watching the clock to get moving > again. > > I don't want to hinder my results by overworking the muscles but a > day break in betweek for any group seems reasonable. Any input? > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 18, 2006 Report Share Posted February 18, 2006 Three weeks really isn't enough time to tell anything at all, but... 1) If you want to tweak your food to lose more fat, dropping the total calories will give you quicker results than fiddling with the ratios. If you must ratio-fiddle, letting the protein run slightly higher than carbs makes a big difference for some people (and makes other people want to cry and quit). 2 & 3) Not if you're looking for a major transformation. I would *seriously* increase your weights before chucking the routine altogether. If you're going to muscle failure on the weights, you'll need and appreciate a 60 second rest. If you're going way too light, then you're going to be watching the clock and feeling like you're wasting time. By lifting heavier and pushing the intensity on those six sets, you'll burn more calories during the workouts, increase the metabolic afterburn, and see more dramatic fat loss and muscle definition. Switching to a total body circuit with fewer sets per muscle group wouldn't be an improvement at this point. On 2/18/06, bakerfamily_ny <bakerfamily_ny@...> wrote: > Good Morning all - Happy Saturday! > > Ending off week 3 tomorrow - YAY! However I really haven't seen much > change on my overall total weight - however - I know I am gaining > muscle so I am hoping it is an even tradeoff somewhere. I have been > doing the work outs diligently although my weight is generally low > (5-8-10 lbs arms-10-20-25 lbs legs) Even though I am doing more than > I was before I feel I can do more. I have tweeked the workout a bit > and have moved an ab workout on my cardio days since I have more > time to get more exercise in. > > Ok with that said I have three questions. > > 1. I have been running 40/40/20 on my intake - how can I tweek it to > loose more fat? My carbs are all 'good carbs'. I have cut 99.9% of > processed carbs, no white rice or bread in 3 weeks. SHould I cut my > good carb intake down? > > 2. Would it be ok to work arms/legs together in one session, > breaking it up with cardio/abs in between and adding back in to my > cardio/abs day? > > 3. Is there a more 'circuit' like training session that would keep > me moving? The minute rests are nice (and I'm sure have their > purpose) but I always find myself watching the clock to get moving > again. > > I don't want to hinder my results by overworking the muscles but a > day break in betweek for any group seems reasonable. Any input? > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 23, 2006 Report Share Posted May 23, 2006 i have a couple workout related questions too. i took last week off from working out. stuck to the plan food wise. just needed a week off after 7 months. and with the floods here in new england, i had other things to tend to. i went back today, and did my hiit/ abs workout. 10 mins into hiit- i started to feel naseous. i had to get off the eliptical machine and walk it off. then i got right back on and finished my hiit..but did start to feel ill again. i did my abs workout, no problem. I have never had this problem with my hiit before. even when i first started and was totally out of shape 7 months ago..any thoughts? also, i lost 6 lbs last week! how did that happen without working out?!?!?! I didnt take my betagen, so could that be it? Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 23, 2006 Report Share Posted May 23, 2006 I think changing things up is always a good idea. It confuses your body so you keep revving your metabolism and prevents boredom. I do a total body circuit workout 1X week, but I'm sure you could do 3X week. Just keep in mind that your body could adapt depending on what you do, so you will want to change things all over again. I do Mon UBW and Wed LBW, similar to how BFL lays it out. This way, I get quite a few sets per body part, and pyramid the weight. On Fri I do a full body circuit. This is with lighter weights, higher reps, no rest between exercises, fewer sets. I figure this hits my muscles different ways (light, med & heavy weights over the course of a week), and my endurance and strength is targetted differently. You might find after 2 weeks, you will want to go back to an upper/lower split. Or maybe you incorporate heavy, med, light weights differently so your body keeps guessing. >>>>> I was wondering if anyone here does a total body workout > instead of alternating upper and lower every other day. Pros and cons for the change - anyone? Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 23, 2006 Report Share Posted May 23, 2006 Nausea during cardio is usually related to blood sugar and stomach contents. Neither of those is a factor if you're doing moderate cardio, but if you're doing brutal sprints with no fuel you can get really queasy. If you're doing brutal sprints with a meal in your stomach, or too much water in your stomach, you can get really queasy. And if you're flirting with the absolute limits of your capabilities, you can hurl no matter what your fitness level, stomach contents, or blood sugar. It's called the vomit threshold or the throw-up zone. :-) Six pounds in a week is probably just a result of normal weight fluctuations, eating clean, and stopping the betagen. Each one of those factors could easily contribute to a 2 pound swing, and that would give you 6. > i have a couple workout related questions too. > > i took last week off from working out. stuck to the plan food wise. just needed a week off after 7 months. and with the floods here in new england, i had other things to tend to. > > i went back today, and did my hiit/ abs workout. 10 mins into hiit- i started to feel naseous. i had to get off the eliptical machine and walk it off. then i got right back on and finished my hiit..but did start to feel ill again. > > i did my abs workout, no problem. I have never had this problem with my hiit before. even when i first started and was totally out of shape 7 months ago..any thoughts? > > also, i lost 6 lbs last week! how did that happen without working out?!?!?! I didnt take my betagen, so could that be it? > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 23, 2006 Report Share Posted May 23, 2006 i did my workout on an empty stomach, as i usually would. could my blood sugar have been too low to cause the nausea? Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 23, 2006 Report Share Posted May 23, 2006 or i just worked myself too hard. i try to push myself each time i workout. Quote Link to comment Share on other sites More sharing options...
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