More excercise?

  • sfboy987

    Posts: 209

    Jun 17, 2010 4:28 PM GMT
    So I run 3 days a week and lift weights 3 days a week each about an hour session, and I think I eat healthy for the most part. So far I have achieved results but slowly. I understand fitness goals do not happen overnight, but should I be working out more? People have told me not to overexcercise because my body will be too tired, it won't respond, recover, or other stuff, but I feel like athletic or muscular guys work out a lot more than I do. What do you guys think? Or how much do you guys work out daily and weekly?
  • tazzari

    Posts: 2940

    Jun 17, 2010 4:56 PM GMT
    When I was coaching, the very first consideration in making a training plan had to be: what are your goals? After that, the question was: where are you now? After all, you don't go to the airport with no idea where you are or where you want to go.

    Once you've got those two questions answered, the rest is pretty easy.

    The over-training thing is very real, though: the body gets stronger by over-compensating after exertion. But if you over-exert, the body has to repair, rather than get stronger. So 1) monitor your levels (daily heart-rate, weight, ability to sleep - drastic changes in any category indicate over-training), 2) build in real rest; 3) be sure your nutritional intake is adequate and healthy; 4) increase slowly, incrementally, perhaps in three-week blocks (increases can be in total amount, as in more reps or more miles; or intensity, as in more weight, faster miles).

    You might get a good book on training. Serious Training for Serious Athletes by Rob Schumaker (sp?) is a classic. There;s a lot of voodoo out there - try to learn!

    You're doing plenty to keep fit, so think about goals.

    Good luck,

    Nat



    Nat Brown taught and coached cross-country running and skiing for 16 years before joining the US Biathlon Team as wax technician. In 1989 he switched to the US Cross-Country team. He was the first American to take over technical services for a foreign team (Slovenia) and worked also for Germany and Sweden. He has coached at 3 Olympics and 14 World Championships, edited Nordic Update for 9 years and Cross-Country Skier for 2. He has written three books on skiing and training; the latest was The Complete Guide to Cross-Country Ski Preparation (Mountaineers Books) which has gone through two editions and a Russian translation. He spends as much time as he can at his ranch in British Columbia where he most recently hosted a pre-Olympic training camp for Slovenia.
  • sfboy987

    Posts: 209

    Jun 17, 2010 4:59 PM GMT
    My mistake I forgot to mention that, my current fitness goal is to lose body fat and become lean. I'm 21, 5'8, 150 lbs. I lift 3 days a week, then run 3 days a week (either interval training or run at least 5 miles). My diet consists of fruits, veggies, peanut butter, some wheat bread, lean meats, cheeses, milk, eggs, nuts, oatmeal, lots of green tea, etc. Thanks advice tazzari
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    Jun 17, 2010 6:31 PM GMT
    sfboy987 saidMy mistake I forgot to mention that, my current fitness goal is to lose body fat and become lean. I'm 21, 5'8, 150 lbs. I lift 3 days a week, then run 3 days a week (either interval training or run at least 5 miles). My diet consists of fruits, veggies, peanut butter, some wheat bread, lean meats, cheeses, milk, eggs, nuts, oatmeal, lots of green tea, etc. Thanks advice tazzari
    Drop the peanut butter.
    http://www.nutritiondata.com/facts/legumes-and-legume-products/4366/2
  • coastguy90814

    Posts: 661

    Jun 17, 2010 6:40 PM GMT
    sfboy987 saidSo I run 3 days a week and lift weights 3 days a week each about an hour session, and I think I eat healthy for the most part. So far I have achieved results but slowly. I understand fitness goals do not happen overnight, but should I be working out more? People have told me not to overexcercise because my body will be too tired, it won't respond, recover, or other stuff, but I feel like athletic or muscular guys work out a lot more than I do. What do you guys think? Or how much do you guys work out daily and weekly?


    Great question...so this is the deal, it's not how often or how much you work out but it's HOW you work out, this is the key. It's about working out smarter not longer.

    Without knowing your work out program, what you need to focus on if you want to get a big bank for your buck and see quicker and better results is start doing circuit/interval training and or H.I.T. (high intensity training). I can give you some specifics here but if you're not familiar just do a google search. I'm a proponent of shorter but intense and harder workouts. What this does is not only burn calories more efficiently and MORE but your after burn is at a higher rate after your work out. I've designed a 25 minute work out and 15 minute work out which is killer! It not only incorporated body weight but also give you a great cardio work out so it's ideal if you want to build some lean muscle and lean up.

    If you want the work out or if anyone wants it, e-mail me and I'll send it to you...but be prepared to have an intense work out :-)
  • sfboy987

    Posts: 209

    Jun 17, 2010 7:31 PM GMT
    paulflexes said
    sfboy987 saidMy mistake I forgot to mention that, my current fitness goal is to lose body fat and become lean. I'm 21, 5'8, 150 lbs. I lift 3 days a week, then run 3 days a week (either interval training or run at least 5 miles). My diet consists of fruits, veggies, peanut butter, some wheat bread, lean meats, cheeses, milk, eggs, nuts, oatmeal, lots of green tea, etc. Thanks advice tazzari
    Drop the peanut butter.
    http://www.nutritiondata.com/facts/legumes-and-legume-products/4366/2


    Well I don't think people usually eat a cup of peanut butter. I'm aware that peanut butter has a high fat content, but from I've heard and read that natural peanut butter is healthy for you because it's a good source of protein and fat. I never understand why people try to eat low fat foods, I mean fat from does not make you fat. I know I'm trying to lose body fat, but I still the need the proper amount of calories and fat to lift weights and such.
  • coastguy90814

    Posts: 661

    Jun 17, 2010 7:34 PM GMT
    sfboy987 said
    paulflexes said
    sfboy987 saidMy mistake I forgot to mention that, my current fitness goal is to lose body fat and become lean. I'm 21, 5'8, 150 lbs. I lift 3 days a week, then run 3 days a week (either interval training or run at least 5 miles). My diet consists of fruits, veggies, peanut butter, some wheat bread, lean meats, cheeses, milk, eggs, nuts, oatmeal, lots of green tea, etc. Thanks advice tazzari
    Drop the peanut butter.
    http://www.nutritiondata.com/facts/legumes-and-legume-products/4366/2


    Well I don't think people usually eat a cup of peanut butter. I'm aware that peanut butter has a high fat content, but from I've heard and read that natural peanut butter is healthy for you because it's a good source of protein and fat. I never understand why people try to eat low fat foods, I mean fat from does not make you fat. I know I'm trying to lose body fat, but I still the need the proper amount of calories and fat to lift weights and such.


    DON'T DROP THE PEANUT BUTTER, trust me on this. It's a good fat, low carb plus like you said , no one eats a cup of peanut butter in one sitting ;-)
  • sfboy987

    Posts: 209

    Jun 17, 2010 7:34 PM GMT
    coastguy90814 said
    sfboy987 saidSo I run 3 days a week and lift weights 3 days a week each about an hour session, and I think I eat healthy for the most part. So far I have achieved results but slowly. I understand fitness goals do not happen overnight, but should I be working out more? People have told me not to overexcercise because my body will be too tired, it won't respond, recover, or other stuff, but I feel like athletic or muscular guys work out a lot more than I do. What do you guys think? Or how much do you guys work out daily and weekly?


    Great question...so this is the deal, it's not how often or how much you work out but it's HOW you work out, this is the key. It's about working out smarter not longer.

    Without knowing your work out program, what you need to focus on if you want to get a big bank for your buck and see quicker and better results is start doing circuit/interval training and or H.I.T. (high intensity training). I can give you some specifics here but if you're not familiar just do a google search. I'm a proponent of shorter but intense and harder workouts. What this does is not only burn calories more efficiently and MORE but your after burn is at a higher rate after your work out. I've designed a 25 minute work out and 15 minute work out which is killer! It not only incorporated body weight but also give you a great cardio work out so it's ideal if you want to build some lean muscle and lean up.

    If you want the work out or if anyone wants it, e-mail me and I'll send it to you...but be prepared to have an intense work out :-)



    Yea I actually forgot about that and thanks for pointing it out "working out smarter." I do running interval training on some of my cardio days, which I think falls under the HIIT category. I've been using the "strong and lean" workout from this site, and I think it is a good workout plan because it changes every day so as to avoid a plateau. Like I said, I have achieved some minor results (lost 5 pounds in 5 weeks), but I still feel like I can be doing more. Again, thanks for the advice guys. Here's the link for my workout


    http://www.realjock.com/workout/573
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    Jun 17, 2010 7:39 PM GMT
    Well, I'd say I have a similar bf% as you and basically the same goals, to get more lean. Based off of what has worked for me and what I've read, yes, I would increase your cardio, especially if you have a job where you sit at a desk all day. If possible, bike to work in addition to cardio sessions at the gym, it really helps. Also, vary the amount of calories you take in day to day. Some days, like after weights, you need more calories to rebuild muscle, but then other days you can go lower (but not too low). Try new forms of cardio too. You can run marathons and still not be lean, because the body adapts to certain forms of exercises over time. Basically, you need to be switching up your routine, to essentially "shock" the body into the results you want. Also, I wouldn't drop the peanut butter, it is good for you in moderation, but I would definitely drop the cheese and other high fat dairy products, if they're in your diet.

    Last but not least, stick to it! You will reach your goals. Hope that helps!
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    Jun 17, 2010 7:55 PM GMT
    coastguy90814 said
    sfboy987 said
    paulflexes said
    sfboy987 saidMy mistake I forgot to mention that, my current fitness goal is to lose body fat and become lean. I'm 21, 5'8, 150 lbs. I lift 3 days a week, then run 3 days a week (either interval training or run at least 5 miles). My diet consists of fruits, veggies, peanut butter, some wheat bread, lean meats, cheeses, milk, eggs, nuts, oatmeal, lots of green tea, etc. Thanks advice tazzari
    Drop the peanut butter.
    http://www.nutritiondata.com/facts/legumes-and-legume-products/4366/2


    Well I don't think people usually eat a cup of peanut butter. I'm aware that peanut butter has a high fat content, but from I've heard and read that natural peanut butter is healthy for you because it's a good source of protein and fat. I never understand why people try to eat low fat foods, I mean fat from does not make you fat. I know I'm trying to lose body fat, but I still the need the proper amount of calories and fat to lift weights and such.


    DON'T DROP THE PEANUT BUTTER, trust me on this. It's a good fat, low carb plus like you said , no one eats a cup of peanut butter in one sitting ;-)
    Well fuck...I didn't notice the serving size... was posting in a hurry. icon_lol.gif

    But I can say that cutting peanut butter out of my own diet was a good thing. For some reason my body hates it (stores fat)...probably because I couldn't control myself and nibbled on it all day. Now I just eat raw nuts instead for a snack.
  • calibro

    Posts: 8888

    Jun 17, 2010 8:40 PM GMT
    paulflexes said


    But I can say that cutting peanut butter out of my own diet was a good thing. For some reason my body hates it (stores fat)...probably because I couldn't control myself and nibbled on it all day. Now I just eat raw nuts instead for a snack.


    yes, i can picture you nibbling on nuts all day long
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    Jun 17, 2010 9:03 PM GMT
    calibro said
    paulflexes said


    But I can say that cutting peanut butter out of my own diet was a good thing. For some reason my body hates it (stores fat)...probably because I couldn't control myself and nibbled on it all day. Now I just eat raw nuts instead for a snack.


    yes, i can picture you nibbling on nuts all day long
    But can you picture me cracking them open and pulling the nuts out to eat them?
  • nicelyproport...

    Posts: 573

    Jun 17, 2010 9:06 PM GMT
    sfboy987 said I think I eat healthy for the most part.


    Can you clarify "for the most part"? When, and how often, do you not eat healthy?
  • calibro

    Posts: 8888

    Jun 17, 2010 9:33 PM GMT
    paulflexes said
    calibro said
    paulflexes said


    But I can say that cutting peanut butter out of my own diet was a good thing. For some reason my body hates it (stores fat)...probably because I couldn't control myself and nibbled on it all day. Now I just eat raw nuts instead for a snack.


    yes, i can picture you nibbling on nuts all day long
    But can you picture me cracking them open and pulling the nuts out to eat them?


    if by crack and pull your mean swallow and cup then sure
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    Jun 17, 2010 10:24 PM GMT
    calibro said
    paulflexes said
    calibro said
    paulflexes said


    But I can say that cutting peanut butter out of my own diet was a good thing. For some reason my body hates it (stores fat)...probably because I couldn't control myself and nibbled on it all day. Now I just eat raw nuts instead for a snack.


    yes, i can picture you nibbling on nuts all day long
    But can you picture me cracking them open and pulling the nuts out to eat them?


    if by crack and pull your mean swallow and cup then sure
    Nope...crack like squeeze till the nuts pop out.
  • calibro

    Posts: 8888

    Jun 17, 2010 10:34 PM GMT
    paulflexes said
    calibro said
    paulflexes said
    calibro said
    paulflexes said


    But I can say that cutting peanut butter out of my own diet was a good thing. For some reason my body hates it (stores fat)...probably because I couldn't control myself and nibbled on it all day. Now I just eat raw nuts instead for a snack.


    yes, i can picture you nibbling on nuts all day long
    But can you picture me cracking them open and pulling the nuts out to eat them?


    if by crack and pull your mean swallow and cup then sure
    Nope...crack like squeeze till the nuts pop out.


    silly rabbit, you squeeze the peen until the nut pops out, not the other way around
  • Posted by a hidden member.
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    Jun 17, 2010 10:39 PM GMT
    MUAHAHAHAHAHAHA!!!
    icon_lol.gificon_lol.gificon_lol.gificon_lol.gificon_lol.gificon_lol.gificon_lol.gificon_lol.gificon_lol.gificon_lol.gif

    I am finally beginning to see results because of my new UBERSEXYSUPERAMAZINGHIGHLYCONDENSED (not like Campbell's soup, which needs to be watered down)
    (<(<(<(<(<(TRAINING ROUTINE)>)>)>)>)>)>)

    I've come to realize that doing 12 reps per set helps maximize MY muscle growth. You should try new things to see what'll work best for you! Also weigh your food to make sure you're eating enough.

    My muscles feel pretty worn after a good workout, which makes me feel super-sexy. ...until I look in the mirror. icon_cry.gif
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    Jun 18, 2010 3:53 AM GMT
    calibro said
    silly rabbit, you squeeze the peen until the nut pops out, not the other way around
    Oh, thaaaaat's how it works. No wonder I couldn't get it to come out right.
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    Jun 18, 2010 3:55 AM GMT
    A1EX said...
    My muscles feel pretty worn after a good workout, which makes me feel super-sexy.
    ...
    I should feel them for you...ya know...so you can have a 2nd opinion. icon_biggrin.gif