Couple of questions, new training schedule, want2lose fat, plz help
I was just wondering. If I do cardio for 60 minutes in the evening, shouldn't I be eating the 2 hours before for maximum fatburning? Because I am trying to lose fat (final 5 pounds...pfft so hard) but I usually eat like an hour, or an hour and a half before. Usually something that includes carbs such as fruits, complex carbs whatever. Because I read when you work out you need fuel, or you'll be burning muscle. I know I should exercise in the morning, but I only have time in the evening except for sunday.
If I do 5 hours of cardio a week, like wait here's my schedule:
Monday: Bodypump (50-60 mins, class, weights)
Elliptical (30 mins)
Tuesday: Steps (50-60 mins)
Wednesday and Thursday:1 of the days Spinning (45 mins), the other day elleptical (60 mins)
Friday: I got P.E. and currently we're doing aerobics so I don't think I have to go to the gym that day...do I? When we're starting to do other things like whatever basketbal or something that won't be intensive 40 mins elliptical
Saturday: REST
Sunday morning before breakfast: 50 mins elliptical (+ 15 mins bicycling towards gym + towards home)
And I want to be doing pilates on any of these days whenever I feel like it but not on Sunday, Monday or Tuesday.
How does this sound? Also I'm experiencing some slight occasional but yet consistant pain in my knees. Does this mean I have to stop doing steps and spinning? I love these workouts and they help me burn fat. Any tips on how to perform these things (like leaning on heels rather than toes) to minimize knee pressure? Thanks...
And do you reckon a 1200 -1500 zigzagging diet with 2000 kcal on Saturday will be enough for me since I work out? My diet ratios are: 30-40-30 (all good fats from nuts, olive oil, fish oil). And I get in my vitamins...I get in 500 mgs of calcium, and next to that take a 400 mg Calcium-supplement. I get in my vitamins from my diet but I like to use a half multi-vitamin a day to be sure. I've also reduced my sodium intake to an average of 2000 mgs a day and have an average of 3000 mgs potassium a day. Stats: female, 17, 5'2 ft, 115 lbs but I'm not really active and I sit at school a lot. I do bicycle for like 20 mins to and from school a day but that's not a lot lol.
Thanksss
Last edited by justanothagirl; 01-18-2005 at 01:26 AM.
Re: Couple of questions, new training schedule, want2lose fat, plz help
Quote:
Originally Posted by justanothagirl
I was just wondering. If I do cardio for 60 minutes in the evening, shouldn't I be eating the 2 hours before for maximum fatburning? Because I am trying to lose fat (final 5 pounds...pfft so hard) but I usually eat like an hour, or an hour and a half before. Usually something that includes carbs such as fruits, complex carbs whatever. Because I read when you work out you need fuel, or you'll be burning muscle. I know I should exercise in the morning, but I only have time in the evening except for sunday.
If I do 5 hours of cardio a week, like wait here's my schedule:
Monday: Bodypump (50-60 mins, class, weights)
Elliptical (30 mins)
Tuesday: Steps (50-60 mins)
Wednesday and Thursday:1 of the days Spinning (45 mins), the other day elleptical (60 mins)
Friday: I got P.E. and currently we're doing aerobics so I don't think I have to go to the gym that day...do I? When we're starting to do other things like whatever basketbal or something that won't be intensive 40 mins elliptical
Saturday: REST
Sunday morning before breakfast: 50 mins elliptical (+ 15 mins bicycling towards gym + towards home)
And I want to be doing pilates on any of these days whenever I feel like it but not on Sunday, Monday or Tuesday.
How does this sound? Also I'm experiencing some slight occasional but yet consistant pain in my knees. Does this mean I have to stop doing steps and spinning? I love these workouts and they help me burn fat. Any tips on how to perform these things (like leaning on heels rather than toes) to minimize knee pressure? Thanks...
And do you reckon a 1200 -1500 zigzagging diet with 2000 kcal on Saturday will be enough for me since I work out? My diet ratios are: 30-40-30 (all good fats from nuts, olive oil, fish oil). And I get in my vitamins...I get in 500 mgs of calcium, and next to that take a 400 mg Calcium-supplement. I get in my vitamins from my diet but I like to use a half multi-vitamin a day to be sure. I've also reduced my sodium intake to an average of 2000 mgs a day and have an average of 3000 mgs potassium a day. Stats: female, 17, 5'2 ft, 115 lbs but I'm not really active and I sit at school a lot. I do bicycle for like 20 mins to and from school a day but that's not a lot lol.
Thanksss
If your knees hurt then yes, I would stay away from stepping, spinning and the eliptical. Maybe you can walk on the treadmill for a change and add some weight training to your routine, I only see it once on Monday I think(weight training), unless I'm reading it wrong. About the zigzagging, I'm not sure but it seems to work for you. I thought about trying this to lose my last 5 pounds for the summer, but I'm okay with them right now but that's another story. I usually eat one cheat meal a week, and one cheat dessert a week but this zig zagging thing is new and like I said, I think I'm going to try it for the summer. I think Jake in "Body For Life" advocates the zig zag approach and Naxis knows a great deal about it. We'll see what she says.
Re: Couple of questions, new training schedule, want2lose fat, plz help
Quote:
Originally Posted by Jessicca
If your knees hurt then yes, I would stay away from stepping, spinning and the eliptical. Maybe you can walk on the treadmill for a change and add some weight training to your routine, I only see it once on Monday I think(weight training), unless I'm reading it wrong. About the zigzagging, I'm not sure but it seems to work for you. I thought about trying this to lose my last 5 pounds for the summer, but I'm okay with them right now but that's another story. I usually eat one cheat meal a week, and one cheat dessert a week but this zig zagging thing is new and like I said, I think I'm going to try it for the summer. I think Jake in "Body For Life" advocates the zig zag approach and Naxis knows a great deal about it. We'll see what she says.
Even the elliptical? But it puts less pressure on my knees than the treadmill. I really want to do steps tonight ill put all the weight on my heels and wont stand on my toes. Any other things I can do? Tomorrow I'll do the elliptical instead of spinning, to give my knees some rest. Thursday as well. Yes I have weight training on monday. But I'm going to be doing pilates too one day so that's sort of strength-training. Muscle maintainance anyway, the little muscles matter 2. And I dont wanna bulk up. I am pretty muscular right now (with fat on top). I mean yeah my arms are strong I got abs strong legs etc. I think one day of weight training is enough for me. Thanks for your help.
You should definitely try zigzagging I think its a very good approach.
Last edited by justanothagirl; 01-18-2005 at 06:46 AM.
Re: Couple of questions, new training schedule, want2lose fat, plz help
Quote:
Originally Posted by justanothagirl
Even the elliptical? But it puts less pressure on my knees than the treadmill. I really want to do steps tonight ill put all the weight on my heels and wont stand on my toes. Any other things I can do? Tomorrow I'll do the elliptical instead of spinning, to give my knees some rest. Thursday as well. Yes I have weight training on monday. But I'm going to be doing pilates too one day so that's sort of strength-training. Muscle maintainance anyway, the little muscles matter 2. And I dont wanna bulk up. I am pretty muscular right now (with fat on top). I mean yeah my arms are strong I got abs strong legs etc. I think one day of weight training is enough for me. Thanks for your help.
You should definitely try zigzagging I think its a very good approach.
Oh, sorry, I thought the elliptical puts pressure on the knees. When my knee started to hurt, I just did regular floor aerobics and more strength and it got better in about 5 days. Sometimes they just need a little rest. Your right, pilates is strength training too, and it's a good choice.
Re: Couple of questions, new training schedule, want2lose fat, plz help
Quote:
Originally Posted by Jessicca
Oh, sorry, I thought the elliptical puts pressure on the knees. When my knee started to hurt, I just did regular floor aerobics and more strength and it got better in about 5 days. Sometimes they just need a little rest. Your right, pilates is strength training too, and it's a good choice.
Okay, cool. Well I'll give my knees some rest starting tomorrow till next tuesday. (steps is only on tuesday evening, so yeah...)
I can live without spinning but I really need my steps lol. Besides, the day after steps my knees never hurt. But the rest of my legs (muscles) really do! So thats okay. When my knee pain is entirely over I'll start spinning again.
****. I ate a lot of salt today. Like 3000-4000 mgs. Is this gonna make me fat? I mean, I go day by day. So have I not lost weight because of the salt today?:s Hmpf...no more salt.
Salt will not make you fat. It might cause temporary bloating - water retention-, but if you drink a lot of water, you can flush that out. Stop going "day by day". That is going to set you up for failure every time. You need to look at your progress weekly, or even bi/tri-weekly. If you stay focused for the whole of that week or two, you'll be so surprised at the real progress you can make. Daily changes in actual fat loss are small and hard to notice, but *weight* changes (water retention) can go up and down easily and make you discouraged, so please reconsider your gauge of progress.
__________________
Keep your body lean, your blood clean and your mind sharp. -Rollins
Salt will not make you fat. It might cause temporary bloating - water retention-, but if you drink a lot of water, you can flush that out. Stop going "day by day". That is going to set you up for failure every time. You need to look at your progress weekly, or even bi/tri-weekly. If you stay focused for the whole of that week or two, you'll be so surprised at the real progress you can make. Daily changes in actual fat loss are small and hard to notice, but *weight* changes (water retention) can go up and down easily and make you discouraged, so please reconsider your gauge of progress.
Oh yes. I do that too. I mean I go day by day. Every day has to go right. But then I keep a diary and I compare now with like 2 weeks ago if you get what I mean. So what do you think of my training schedule and diet?
Well, I'm not naxis, but I think you need to add a little bit more weight training into your schedule. I see you take some sort of a body pump class, but I think you need to focus on building some lean muscle this will help you lose the fat you want to and shake up your routine a bit. If you've been doing the workout schedule you posted for a while your body will adapt. I give you credit for your efforts, at 17 exercise was not even a thought in my mind.
the knee pain doesn't sound right since you're so young and seem to be quite healthy. when you spin, you should always dig through your heels. As my old instructer said, let your legs and butt do the work. by digging in with your heels you are making a fuller rotation, that makes your quads and hams kick in.
dumb ? what type of shoes are you wearing? they make all the difference. like when i was in the treadmill, my cross trainers made my feet fall asleep, so i had to wear runners. but cross trainers were better for spinning, not so heavey in the toe, so i was less likely to lead into the rotation toe first.
oh, before cardio, about 1 hour before, eat about 150 cal of carbs and protien together. post, eat another 150 cal of the same. for instance, half a snack bar before, and half after. or a turkey sand. with lettuce and tom. half before, half after. you will have excellent energy, and yes, you will still have maximum burn
Well, I'm not naxis, but I think you need to add a little bit more weight training into your schedule. I see you take some sort of a body pump class, but I think you need to focus on building some lean muscle this will help you lose the fat you want to and shake up your routine a bit. If you've been doing the workout schedule you posted for a while your body will adapt. I give you credit for your efforts, at 17 exercise was not even a thought in my mind.
Hmmm yes so my body will adapt hmm... Well I'll try to mix my schedule up a bit then? About more weightlifting. As I said... I dont want to bulk up. :s I mean...I think 1 class of bodypump a week made me pretty big already. Is this, and one hour of pilates not enough for me to maintain my muscle? I also do some crunches, leg-lifts, whatever while I'm watching tv sometimes lol. So thats sorta strength training.
Thanks thats really nice... My parents are very supportive they pay for my gym membership and let me buy expensive healthy foods lol. My sister used to exercise like 15 hours a week. Not to lose weight obviously she was built athletically. But she encourages me too into exercising.
Last edited by justanothagirl; 01-19-2005 at 05:04 AM.
the knee pain doesn't sound right since you're so young and seem to be quite healthy. when you spin, you should always dig through your heels. As my old instructer said, let your legs and butt do the work. by digging in with your heels you are making a fuller rotation, that makes your quads and hams kick in.
dumb ? what type of shoes are you wearing? they make all the difference. like when i was in the treadmill, my cross trainers made my feet fall asleep, so i had to wear runners. but cross trainers were better for spinning, not so heavey in the toe, so i was less likely to lead into the rotation toe first.
oh, before cardio, about 1 hour before, eat about 150 cal of carbs and protien together. post, eat another 150 cal of the same. for instance, half a snack bar before, and half after. or a turkey sand. with lettuce and tom. half before, half after. you will have excellent energy, and yes, you will still have maximum burn
Hmm...I know. I'm gonna stop wearing high heels they only put pressure on them dont they? Okay so when I'm spinning ill make sure I do that thanks. Well...my shoes. Theyre like 2 years old. But good sports shoes are so expensive and my mom doesnt want to buy me any new ones untill the old ones are completely worn out. I don't know...they're aerobic type of shoes. You know, the black colored ones. Thanks for the tip on what to eat before and after my work outs.
Its a myth that you will bulk up by doing weights. Women do not have enough testosterone to get big like men do, thats why we will just tone. Research it on the internet, that's one of the oldest myths. It is important to weight train to keep your muscles strong, you will appreciate it 10-15 years from now that you started so young. You said your sister is an athlete...then I'm sure she can tell you how important it is to incorporate some weight training into your routine. About 30 mins 3x a week, making sure you work all the muscles. The exercises you do at home are just OK, they don't really challenge the muscle. When you lift a weight you want to be able to do no more than 15 reps and that last rep should be a huge struggle. Just be careful with that knee and make sure you get a supportive sneaker for your next pair. New Balance, Asics make some good ones with support. I don't know if you have flat feet, but that also contributes to the knee pain if you are not wearing a proper sneaker.
lol Well she didnt do weighttraining. She did sports. Gymnastics (especially, 7 hours a week), badminton, martial arts, swimming. But I think thats where she gained her muscle from. Because she is pretty muscular. But I do 60 mins once a week... I mean, if I see these weights are helping me now and I'm not like losing muscle. And besides, cardio training does train some muscle dont it? Like from steps last night my *** hurts lol. Anyway. Thanks. I know this girl though who is really muscular. Its really not pretty. She looks manly and the way she walks is like she's not flexible at all. :s Really dont want to end up like that.
...like I said in the other post, you ought to lose weight with this program, but with that much cardio and minimal resistance work any more weight you lose might be muscle. If you're having a *really* hard time dropping that last 5 pounds, consider that maybe your goal is too low. I'm sure you can do it, but if you can't maintain it it's a futile process.
__________________
Keep your body lean, your blood clean and your mind sharp. -Rollins
Hmmm....so you dont reckon if I do bodypump one week, and pilates...well not once then how bout twice, I'm going to maintain my muscle? How about the refeed-and rest-day on saturday is it bad? what else would you change?
Last edited by justanothagirl; 01-19-2005 at 02:50 PM.
You still havent listed any content of your diet so Im not sure what to critique. I'd keep the "refeed" limited to one meal on Saturday, especially if it is a rest day. I'd definitely go with "bodypump" (although i don't know quite what that entails) twice a week, or any kind of strength training. Since you don't have much to lose, you're probably going to have to be meticulous with diet to get the results you want.
__________________
Keep your body lean, your blood clean and your mind sharp. -Rollins
Oh the ratios and calories etc. not good enough? Well....I have like 8-10 little meals on a day. I can't stay off food for long lol but I can stop soon. Well I usually have whole-grain bread with either peanut butter, low-fat cottage cheese (I think thats what its called, its not solid, lol not stupid or anything just from another country so language problems), and sometimes very occasionally light-jam. Or salmon pretty often. About 4-5 sandwiches a day if I dont eat cereals for breakfast. And I don't eat rice, pasta, potatoes, whatever. I eat whole-grain crackers with usually salmon or any of that other stuff I listed on it. I get in my protein from tuna, fresh fish (like 3 to 4x a week), smoked salmon, chicken breast and sometimes lean meats. I eat a lot of vegetables especially green beans, broccoli, sweet peppers, green peas and carrots, and I eat like 3 servings of fruits a day. No bananas. I eat nuts but not a lot because the calories from fat add up quickly. Since yesterday I became sick of bread so I bought oatmeal. It's the quickrolled oats type of oatmeal... but I can't find any other types in the supermarket, maybe in a health-store but they're usually full of fake supposedly healthy crap. And I bought muesli with raisins in it. I still eat bread at school though but less like 2 slices. So in the morning I get in most carbs, in the afternoon also but I add in more protein, and in the evening I exercise so also carbs but more protein. Oh yeah, and I eat yogurt. Anything else I needed 2 add?
Thanks again for taking your time. You're so selfless!
Last edited by justanothagirl; 01-19-2005 at 03:06 PM.
if ya can't afford new sneakers, the try inserts, you know the "gellin'" type? the might help. High heals look killer on great legs, but hey, look good or deal with the pain right?????
Couple of questions, new training schedule, want2lose fat, plz help 
About the zigzagging, I'm not sure but it seems to work for you. I thought about trying this to lose my last 5 pounds for the summer, but I'm okay with them right now but that's another story. I usually eat one cheat meal a week, and one cheat dessert a week but this zig zagging thing is new and like I said, I think I'm going to try it for the summer. I think Jake in "Body For Life" advocates the zig zag approach and Naxis knows a great deal about it. We'll see what she says. 
(steps is only on tuesday evening, so yeah...) 
