Guest guest Posted February 24, 2006 Report Share Posted February 24, 2006 Get your nutrition in order first of all. That's the most important issue. I recommend a book called the " Metabolic Typing Diet " by Wolcott.Don't worry about cardio and get a circuit training workout where you're getting 18-24 sets of exercise in roughly :45 minutes. Good luck. Cowell Raleigh, NC Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 24, 2006 Report Share Posted February 24, 2006 --- Hi ! Alternate your weight training days with your cardio days spending no more than one hour on each. Take one day per week off and cut back to 30 minutes of cardio and weight training every fourth week. Best wishes! Dan Wathen, Youngstown (OH) State University, USA In Supertraining , " ankn47 " wrote: > > Hey Everyone: > > I've been doing a system of training from a book called " Hot Point > Fitness. " I'm 26, have been overweight most of my life, and am now > trying to get in shape. > > The author of the book says the workouts should take only about 60-90 > minutes to get through. However, my experience has been that they > take about 2 1/2 hours. That's roughly 2 hours of cardio (10-20 reps, > 3 sets). All this followed by 30+ minutes of cardio. I have been > doing this schedule 3 times a week since January. > > As February started, I have been getting exhausted during workouts, > and am easily irritated. I am finding now (as the exercise difficulty > increases) that I am less likely to complete a workout. And the > euphoria I used to get from working out has almost completely > disappeared. I did some research, looking for a reason why this might > be happening, and found that: > > 1) I should only be doing about 1 hour of resistance and no more than > 1 hour of cardio at a time. > 2) That I should be pulling back in the 4th week of every 4 weeks of > training. > > I'm worried about pulling back so much that I " fall off the wagon " of > working-out, but of course I don't want to injure myself either. > > January consisted of 3-day a week workouts, doing approximately one > work-out per muscle group and then 30 minutes of cardio. > > February's workouts started isolating groups and working 4 days a > week. On one day I would do 3 exercises for my shoulders, 3 for back > and the same for chest-- then abdominals and cardio. The next would > be the same exhaustion work on legs-- plus abdominals and cardio. > > I guess I'm just asking to be pointed in the right direction. > > Thanks in advance > > Eaton > Hollywood, CA > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 24, 2006 Report Share Posted February 24, 2006 Hi. I'm a regular guy who has lifted for many, many, years. First off, clear your mind, take a deep breath, slow down. Picture in your mind, what you would like to look like. Hold that thought, always and believe in yourself. You'll get there. Throw away this book. Find the type of cardio you enjoy the most. Start out slowly, doing cardio six to seven days a week, in shorter sessions. Try to do 20 minutes a day, eventually working up to, no more than 40 minutes a day. This will take several months. Remember, nothing worth having comes easy or fast. Your cardio should start out your workout. For now, concentrate on multy joint excersises. My basic movements are, Flat bench press, squat, and deadlift. These three movements are the grand daddies of lifting moves. Build in the extra movements that support these three excersises as time allows. As for abs, work them daily at the end of your workout. Don't forget, rest is important so taylor your workout to how your body feels. You need one holy day where you stay away from the gymn and go for a walk. Going to the gym is something that you should be excited about doing and enjoy. Don't forget to shy away from simple carbs like anything made with white flour or sugar. Eat lots of lean protein and green vegetables. I'm not anywhere near the expert in the finer discussions on this list but, I believe if you make your journey more enjoyable and simple, you will come out a winner. This whole scenerio is my opinion. Carson Wood Westbrook Maine, USA. --------- Time in Gym? > Hey Everyone: > > I've been doing a system of training from a book called " Hot Point > Fitness. " I'm 26, have been overweight most of my life, and am now > trying to get in shape. > > The author of the book says the workouts should take only about 60-90 > minutes to get through. However, my experience has been that they > take about 2 1/2 hours. That's roughly 2 hours of cardio (10-20 reps, > 3 sets). All this followed by 30+ minutes of cardio. I have been > doing this schedule 3 times a week since January. > > As February started, I have been getting exhausted during workouts, > and am easily irritated. I am finding now (as the exercise difficulty > increases) that I am less likely to complete a workout. And the > euphoria I used to get from working out has almost completely > disappeared. I did some research, looking for a reason why this might > be happening, and found that: > > 1) I should only be doing about 1 hour of resistance and no more than > 1 hour of cardio at a time. > 2) That I should be pulling back in the 4th week of every 4 weeks of > training. > > I'm worried about pulling back so much that I " fall off the wagon " of > working-out, but of course I don't want to injure myself either. > > January consisted of 3-day a week workouts, doing approximately one > work-out per muscle group and then 30 minutes of cardio. > > February's workouts started isolating groups and working 4 days a > week. On one day I would do 3 exercises for my shoulders, 3 for back > and the same for chest-- then abdominals and cardio. The next would > be the same exhaustion work on legs-- plus abdominals and cardio. > > I guess I'm just asking to be pointed in the right direction. > > Thanks in advance > > Eaton > Hollywood, CA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 24, 2006 Report Share Posted February 24, 2006 I want to thank everyone for their responses. And I wanted to apologize for the typo in my earlier post. I don't do 2 1/2 hours of cardio-- it's two hours of lifting/abdominal with 20-30 minutes of cardio at the end (to clear out lactic acid, the book says). : I will definitely check out that book. I admit that I've been just eating normally as I do the work out-- although I indulge my cravings for more protein. Thanks for the recommendation. Dan: I liked your suggestion of doing a day of cardio, a day of resistance. Thanks. I had been working on the advice that doing cardio at the end of the resistance training helped to " flush " the muscles of lactic acid and lessened soreness and stiffness. I'm going to look into it a bit more and see if I can find more info. Carson: I really enjoyed the first 4-week cycle of exercises, so I'm still holding on to the book for a bit. It's been this second, higher-intensity round of workouts that have posed difficulty (making me wonder if I might need more of a time to work up to the " phase 2 " ). Thanks again! Eaton Hollywood, CA > > Hi. > I'm a regular guy who has lifted for many, many, years. > First off, clear your mind, take a deep breath, slow down. Picture in > your mind, what you would like to look like. Hold that thought, always and > believe in yourself. You'll get there. > Throw away this book. Find the type of cardio you enjoy the most. Start > out slowly, doing cardio six to seven days a week, in shorter sessions. Try > to do 20 minutes a day, eventually working up to, no more than 40 minutes a > day. This will take several months. Remember, nothing worth having comes > easy or fast. > Your cardio should start out your workout. For now, concentrate on multy > joint excersises. My basic movements are, Flat bench press, squat, and > deadlift. These three movements are the grand daddies of lifting moves. > Build in the extra movements that support these three excersises as time > allows. > As for abs, work them daily at the end of your workout. > Don't forget, rest is important so taylor your workout to how your body > feels. You need one holy day where you stay away from the gymn and go for a > walk. > Going to the gym is something that you should be excited about doing and > enjoy. > Don't forget to shy away from simple carbs like anything made with white > flour or sugar. Eat lots of lean protein and green vegetables. > I'm not anywhere near the expert in the finer discussions on this list > but, I believe if you make your journey more enjoyable and simple, you will > come out a winner. > This whole scenerio is my opinion. > > Carson Wood > Westbrook Maine, USA. > > --------- > > Time in Gym? > > > > Hey Everyone: > > > > I've been doing a system of training from a book called " Hot Point > > Fitness. " I'm 26, have been overweight most of my life, and am now > > trying to get in shape. > > > > The author of the book says the workouts should take only about 60-90 > > minutes to get through. However, my experience has been that they > > take about 2 1/2 hours. That's roughly 2 hours of cardio (10-20 reps, > > 3 sets). All this followed by 30+ minutes of cardio. I have been > > doing this schedule 3 times a week since January. > > > > As February started, I have been getting exhausted during workouts, > > and am easily irritated. I am finding now (as the exercise difficulty > > increases) that I am less likely to complete a workout. And the > > euphoria I used to get from working out has almost completely > > disappeared. I did some research, looking for a reason why this might > > be happening, and found that: > > > > 1) I should only be doing about 1 hour of resistance and no more than > > 1 hour of cardio at a time. > > 2) That I should be pulling back in the 4th week of every 4 weeks of > > training. > > > > I'm worried about pulling back so much that I " fall off the wagon " of > > working-out, but of course I don't want to injure myself either. > > > > January consisted of 3-day a week workouts, doing approximately one > > work-out per muscle group and then 30 minutes of cardio. > > > > February's workouts started isolating groups and working 4 days a > > week. On one day I would do 3 exercises for my shoulders, 3 for back > > and the same for chest-- then abdominals and cardio. The next would > > be the same exhaustion work on legs-- plus abdominals and cardio. > > > > I guess I'm just asking to be pointed in the right direction. > > > > Thanks in advance > > > > Eaton > > Hollywood, CA > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 24, 2006 Report Share Posted February 24, 2006 Arron, The workout is insane. You are way overtrained and burned out, you know this though. That is why you are experiencing the emotional lows. Is this the first time you are attempting to get 'healthier'? First off: Without knowing your exposure to various exercises and knowledge base, you may need to find a competent trainer to program this or search one of the sites that offers well balanced workouts for free. Try some well balanced full body workouts (no more than hour in duration) 3 times per week and on non workout days or at least 3 of them some moderate (20 minutes or less) cardio to start. Use treadmill on an incline, bleacher climbing, stairmaster and utilize them in a revolving manner. You are from Ca. get outside and do cardio I am sure you can find some interesting ways to perform it, be creative. GET YOUR NUTRITION ON TRACK IT WILL HELP TREMENDOUSLY. Work smart and hard just not hard! Damien Chiappini SPF Training -------------- ankn47 wrote: Hey Everyone: I've been doing a system of training from a book called " Hot Point Fitness. " I'm 26, have been overweight most of my life, and am now trying to get in shape. The author of the book says the workouts should take only about 60-90 minutes to get through. However, my experience has been that they take about 2 1/2 hours. That's roughly 2 hours of cardio (10-20 reps, 3 sets). All this followed by 30+ minutes of cardio. I have been doing this schedule 3 times a week since January. As February started, I have been getting exhausted during workouts, and am easily irritated. I am finding now (as the exercise difficulty increases) that I am less likely to complete a workout. And the euphoria I used to get from working out has almost completely disappeared. I did some research, looking for a reason why this might be happening, and found that: 1) I should only be doing about 1 hour of resistance and no more than 1 hour of cardio at a time. 2) That I should be pulling back in the 4th week of every 4 weeks of training. I'm worried about pulling back so much that I " fall off the wagon " of working-out, but of course I don't want to injure myself either. January consisted of 3-day a week workouts, doing approximately one work-out per muscle group and then 30 minutes of cardio. February's workouts started isolating groups and working 4 days a week. On one day I would do 3 exercises for my shoulders, 3 for back and the same for chest-- then abdominals and cardio. The next would be the same exhaustion work on legs-- plus abdominals and cardio. I guess I'm just asking to be pointed in the right direction. Thanks in advance Eaton Hollywood, CA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 24, 2006 Report Share Posted February 24, 2006 <<<The workout is insane. You are way overtrained and burned out, you know this though. That is why you are experiencing the emotional lows.>>> ***Yes, that is how it feels. And going to the gym, which was a treat, is now a drag-- something I flog myself to. <<<Is this the first time you are attempting to get 'healthier'?>>> ***Several years ago I did this same program for a month with great results. However, for various reasons I never moved beyond the one-month mark. At that time I also did the nutritional advice in the book-- which was terrible. In between I've come back to it with varying degrees of success. I once did a month of daily cardio, around 30 minutes at the start, 60 by the end. That left me insanely hyper and always jumping around. I find that when I start, I can do a month of very intense working out-- but after that I fall off the wagon. It's a pattern I hear a lot of others admitting to. I'm trying to break it. <<First off: Without knowing your exposure to various exercises and knowledge base, you may need to find a competent trainer to program this or search one of the sites that offers well balanced workouts for free.>>> ***Can you recommend any of those sites? I've never seen one. FYI, here is a site that has posted day one of the workout I've been doing: http://extratv.warnerbros.com/reframe.html?http://extratv.warnerbros.com/dailyne\ ws/rxtra/01_01/01_30a.html > GET YOUR NUTRITION ON TRACK IT WILL HELP TREMENDOUSLY. **Thanks for emphasizing that. I have been very lazy on the nutritional research and food prep. Eaton Hollywood, CA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 24, 2006 Report Share Posted February 24, 2006 Your workouts should not start with cardio. You should start with a dynamic warm-up of 10-20 minutes or so. Starting with cardio fatigues the whole system and can blunt neurological response. This is not what you want when you are training with weights. Doing abs everyday? Why? Do you squat, bench and deadlift everyday? Unless you are an Olympic weightlifter using an undulating periodization schedule that manipulates intensity,repetition,rest periods every training day for the OL lifts and their assistance exercises, I doubt it. Why do so many people believe that training abs everyday is good. They are like any other muscle they do need to recover. If you truly utilize the big compound lifts, especially with minimal use of a belt, your abs will work to stabilize your torso. They get indirect work every time you train. The useless ab infomercials continue to perpetuate the myth of training abs everyday will get you abs. ARGHH!! Damien Chiappini SPF Training Pittsburgh --------- Carson Wood wrote: Hi. I'm a regular guy who has lifted for many, many, years. First off, clear your mind, take a deep breath, slow down. Picture in your mind, what you would like to look like. Hold that thought, always and believe in yourself. You'll get there. Throw away this book. Find the type of cardio you enjoy the most. Start out slowly, doing cardio six to seven days a week, in shorter sessions. Try to do 20 minutes a day, eventually working up to, no more than 40 minutes a day. This will take several months. Remember, nothing worth having comes easy or fast. Your cardio should start out your workout. For now, concentrate on multy joint excersises. My basic movements are, Flat bench press, squat, and deadlift. These three movements are the grand daddies of lifting moves. Build in the extra movements that support these three excersises as time allows. As for abs, work them daily at the end of your workout. Don't forget, rest is important so taylor your workout to how your body feels. You need one holy day where you stay away from the gymn and go for a walk. Going to the gym is something that you should be excited about doing and enjoy. Don't forget to shy away from simple carbs like anything made with white flour or sugar. Eat lots of lean protein and green vegetables. I'm not anywhere near the expert in the finer discussions on this list but, I believe if you make your journey more enjoyable and simple, you will come out a winner. This whole scenerio is my opinion. Carson Wood Westbrook Maine, USA. --------- Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 24, 2006 Report Share Posted February 24, 2006 Hi . I've read all the responses and just wanted to add my 2 cents. First of all, congratulations on stickin' with it. Eventually it will be habit and you'll actually feel unwell if you don't excercise that day. It's good to follow some sort of schedule when you first start out--it gives you something to follow. As you advance, you will be able to tune into your body's rhythms--working out is a cycle of tear-down and recovery--whereby you will instinctually know when you are at your peak recovery and therefore it is time to workout again and with greater intensity. With you being exhausted, it sounds like you are not recovering fully ( a symptom of overtraining). BTW, you don't have to continually increase. In fact, some advise to 'cycle' your training with heavy and light days. It works for me. Lastly, someone posted about circuit training. If you want to cut your time in the gym, it's certainly worth a look into as you decrease rest between excercises and have certain excercises follow other ones. However, at your beginning stages, that may be a bit of an overload. I think you hit it on the head when you intuited that perhaps you advanced yourself prematurely to the next, more intense stage. Everybody's initial fitness is different, and following a book is good, but should be tailored as such. Hope this helps. Dan Heffley Las Vegas, NV --- ankn47 wrote: > I want to thank everyone for their responses. And I > wanted to > apologize for the typo in my earlier post. I don't > do 2 1/2 hours of > cardio-- it's two hours of lifting/abdominal with > 20-30 minutes of > cardio at the end (to clear out lactic acid, the > book says). > > : I will definitely check out that book. I > admit that I've been > just eating normally as I do the work out-- although > I indulge my > cravings for more protein. Thanks for the > recommendation. > > Dan: I liked your suggestion of doing a day of > cardio, a day of > resistance. Thanks. I had been working on the > advice that doing > cardio at the end of the resistance training helped > to " flush " the > muscles of lactic acid and lessened soreness and > stiffness. I'm going > to look into it a bit more and see if I can find > more info. > > Carson: I really enjoyed the first 4-week cycle of > exercises, so I'm > still holding on to the book for a bit. It's been > this second, > higher-intensity round of workouts that have posed > difficulty (making > me wonder if I might need more of a time to work up > to the " phase 2 " ). > > Thanks again! > > Eaton > Hollywood, CA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 27, 2006 Report Share Posted February 27, 2006 You and I are definitely not on the same page, we're really having 2 different arguments, you interjected in an argument I was having about someone who suggested to an individual who was trying to lose weight to drop the cardio and just do " Circuit Training " so I was just trying to stick to the subject matter regarding this person who is a beginner trying to lose weight. If you wanna talk about complex training and the benefits of that great we can do that, and I'm not disagreeing with you. So are you now suggesting that a beginner should do complex training? Circuit training you do not allow the body to rest so really what energy system are you hitting? Strength training with rest intervals what system are you hitting? I'm just saying as a beginner why not work aerobically and anaerobically. If you wanna dispute that then let's continue if not we have strayed from the topic at hand. Let's also be careful about discussing improvements in sedentary individuals cardiovascular improvements as opposed to trained individuals. Also because a couple went diving and the woman had more oxygen the man means nothing to us, maybe she started with a 50 vo2 max comparative to his 35 so what. It's alot of speculation. Also I am not talking about training for an event I'm just talking about making changes to ones ability to metabolize fat throughout heart rate ranges that can be quantified by RQ values and gas exchange technology. I'm not going to get into the actual programming that goes into this, that's a whole discussion in itself. I just want to stress one thing and that is do we train our clients for " function " which you preach you do, but then you preach that your client " look " better from just strength training. I find it highly irresponsible to allow you client to omit something from their training regimen because it has no determination on how they look. I also like to keep in mind we both want the same things for our client, optimal health and I do not dispute your abilities just a different approach. Zimmerman, CSCS, USAW NY, NY > <<<<Outside the box does not address steady stat and target heart rate > training. Can you train your heart through many different methods yes > but can you train with specificity for improved metabolic activity > throughout heart rate ranges specifically based off of your AT, no. So > if you have 3 days a week with someone to strength train, would you just > get his heart rate up to have him lose weight? Do you think that is > optimal for long term weight loss? Do you think there is more metabolic > activity while at rest after 6 months of circuit training or 6 months of > strength training?>>> > Quote Link to comment Share on other sites More sharing options...
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