FabSwingers.com forum: Diet/excercise cardiovascular.

By *helbee OP Couple
over a year ago

Nuneaton

I've been on a diet since November 8th 2015 an doing well I've gone from 10 stone 2 lbs to now 8 stone 7 lbs

I do cardiovascular workout at the gym every day . Running machine . Indoor rower. Step aerobics I train for at least 3 hours a day..Im toneing up a an ive noticed im getting leaner an im loosing muscle tone...on my arms.thighs etc

Any body on here that goes to the gym an can offer advice an im not sure if I'm over training .

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By *rightonsteveMan
over a year ago

Brighton - even Hove!

How about a days rest in between gym sessions?

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By *helbee OP Couple
over a year ago

Nuneaton

I can't rest as I like the gym an im seeing results pretty quickly im only been at the gym a week

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By *issHottieBottieWoman
over a year ago

Kent

Swap some cardio out for weights, still burns fat

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By (user no longer on site)
over a year ago

"I can't rest as I like the gym an im seeing results pretty quickly im only been at the gym a week "

You still need to give your body time to rest and repair. Training for that amount of time, especially without specific dietary discipline too will produce muscle wastage, which isnt necessarily a good thing.

I would recommend dropping to 4 days a week. I would also recommend swapping out some of the cardio for resistance exercise (weight training)

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By (user no longer on site)
over a year ago

[Removed by poster at 25/01/16 21:41:23]

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By (user no longer on site)
over a year ago

3 hours a day sounds way too much unless you hasve a decent history of training and a base to build on

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By (user no longer on site)
over a year ago

Ooops. Forgot to add. Going from zero gym to 3 hours a day isnt good for your body as it will always resist change. If you stop training you will likely find your body will 'bounce' back quite quickly. Its the same with a crash diet..the body will want to bounce back. You need to be doing a sustainable amount of exercise. If you are training for 3 hours I would suggest you arent training at a high intensity. Look into HIIT training and get your days back

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By *helbee OP Couple
over a year ago

Nuneaton

I think im getting muscle wastage I think an quite quickly ...an sat i trained for 4 hours at the gym an 3 hours on Sunday at the gym

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By *helbee OP Couple
over a year ago

Nuneaton

"Swap some cardio out for weights, still burns fat "

Thanks i will try some weights

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By (user no longer on site)
over a year ago

"3 hours a day sounds way too much unless you hasve a decent history of training and a base to build on"

Good point.

What's your training age?

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By *helbee OP Couple
over a year ago

Nuneaton

"I can't rest as I like the gym an im seeing results pretty quickly im only been at the gym a week

I would recommend dropping to 4 days a week. I would also recommend swapping out some of the cardio for resistance exercise (weight training)"

My legs. Bum.ham strings are toning up..an getting like an athlete s i eat 6 small meals a day..an break it down

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By *helbee OP Couple
over a year ago

Nuneaton

"3 hours a day sounds way too much unless you hasve a decent history of training and a base to build on

Good point.

What's your training age? "

I'm 43

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By (user no longer on site)
over a year ago

"I've been on a diet since November 8th 2015 an doing well I've gone from 10 stone 2 lbs to now 8 stone 7 lbs

Any body on here that goes to the gym an can offer advice an im not sure if I'm over training ."

Urm pass I like my cuddly curves

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By (user no longer on site)
over a year ago

Yes you are over training, cut down on the days you go to 3 or 4 a week, as you are training so much, you need to consume more calories x.

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By *helbee OP Couple
over a year ago

Nuneaton

"I've been on a diet since November 8th 2015 an doing well I've gone from 10 stone 2 lbs to now 8 stone 7 lbs

Any body on here that goes to the gym an can offer advice an im not sure if I'm over training .

Urm pass I like my cuddly curves "

Good for you

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By (user no longer on site)
over a year ago

"3 hours a day sounds way too much unless you hasve a decent history of training and a base to build on

Good point.

What's your training age?

I'm 43

Sorry my bad, your training age is how long have you been training for.

Example I have been running, swimming gym etc for over 30 year's.

So my training age I would say is 30,even tho I'm 47.

This means I have a strong foundation, connective tissues, ligaments etc have been strengthened over years of use.

Gives me the ability to know how much I can do, and my body is more used to it.

Than say someone who started training January 1st 2016.

Sounds like you are doing extremely well and working very hard.

However a word of caution you do seem to be overtraing as your body sounds like it's catabolising it's self losing muscle mass as a form of energy.

Have a chat to a pt at your gym.

Just dropping an hour a day or even splitting into two sessions a day half cardio half residence training should help.

Also you may need to increase calories to stop the body eating itself.

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By *helbee OP Couple
over a year ago

Nuneaton

"Yes you are over training, cut down on the days you go to 3 or 4 a week, as you are training so much, you need to consume more calories x."

It's cardiovascular it burns a lot of calories an im on a low fat diet due to acute pancreitits an i have gall stones..by the hospital doctor

I'm getting fitter. Flexable an more stamina. .

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By *helbee OP Couple
over a year ago

Nuneaton

I've been at the gym 2 weeks I used to do half marathons several years ago ..an my legs an body are getting back into it an are going back to how they used to be

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By (user no longer on site)
over a year ago

Chapeau on your progress thus far, time to take stock have a wee rest and get some professional help to prevent the possibility of injury or illness curbing your good work.

As shag said cut back a bit. Good luck xx

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By *llebWoman
over a year ago

Poulton Le Fylde

"I've been at the gym 2 weeks I used to do half marathons several years ago ..an my legs an body are getting back into it an are going back to how they used to be "

I used to train daily , not I swim one day and train the next, the difference in the exercise helps.

I've been working out in one way shape or form since my late 30s....I'm now 61 and still drive myself to do more

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By (user no longer on site)
over a year ago

Make an appointment with a personal trainer would be my advice.. You don't have to use them regularly so won't be costly

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By (user no longer on site)
over a year ago

[Removed by poster at 25/01/16 22:06:44]

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By (user no longer on site)
over a year ago

Oh and well done on the weight loss

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By (user no longer on site)
over a year ago

So in your opening post you asked if you were over training. The unanimous response is that you are but you seem to be trying to convince everyone else that you aren't rather than take on board any of the comments

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By *helbee OP Couple
over a year ago

Nuneaton

"I've been at the gym 2 weeks I used to do half marathons several years ago ..an my legs an body are getting back into it an are going back to how they used to be

I used to train daily , not I swim one day and train the next, the difference in the exercise helps.

I've been working out in one way shape or form since my late 30s....I'm now 61 and still drive myself to do more "

Well done

Keep it up

I'm self motivated an push myself

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By *helbee OP Couple
over a year ago

Nuneaton

"So in your opening post you asked if you were over training. The unanimous response is that you are but you seem to be trying to convince everyone else that you aren't rather than take on board any of the comments

I used to run half marathons an i dont need a negative comments from you ....are u an expert

I have been put on a low fat diet as i have acute pancreitits ie gall stones

That's the difference ...im toneing up to not go saggy after loosing weight

I've done very well ...im trying not to get more gall stones by eating small meals a day an not overloading my stomach it's a positive change in my life at least I'm motivated to do something

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By *ensualtouch15Man
over a year ago

ashby de la zouch

"I've been on a diet since November 8th 2015 an doing well I've gone from 10 stone 2 lbs to now 8 stone 7 lbs

Any body on here that goes to the gym an can offer advice an im not sure if I'm over training ."

Sounds like you're over training xx

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By *helbee OP Couple
over a year ago

Nuneaton

"Oh and well done on the weight loss

Thanks

it's nice you say that

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By *helbee OP Couple
over a year ago

Nuneaton

"Chapeau on your progress thus far, time to take stock have a wee rest and get some professional help to prevent the possibility of injury or illness curbing your good work.

As shag said cut back a bit. Good luck xx "

Thanks i will try too..an im trying hard to improve my health ...Thanks for the good luck

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By (user no longer on site)
over a year ago

I used to run half marathons an i dont need a negative comments from you ....are u an expert

I have been put on a low fat diet as i have acute pancreitits ie gall stones

That's the difference ...im toneing up to not go saggy after loosing weight

I've done very well ...im trying not to get more gall stones by eating small meals a day an not overloading my stomach it's a positive change in my life at least I'm motivated to do something "

If you are on a low fat diet and want to tone only.. Would then do 15 minutes high intensity training every day for 2 weeks.. Then cut to 30 minutes 4 times a week..

Any more and you will do more harm than good

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By (user no longer on site)
over a year ago

"I think im getting muscle wastage I think an quite quickly ...an sat i trained for 4 hours at the gym an 3 hours on Sunday at the gym "

8st7lb is pretty light. Whatcalorie deficit are you running.

As the massive amounts of training your doing with a high deficit will mean your body is canablising tissue to get the protien it needs

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By *helbee OP Couple
over a year ago

Nuneaton

I used to run half marathons an i dont need a negative comments from you ....are u an expert

I have been put on a low fat diet as i have acute pancreitits ie gall stones

That's the difference ...im toneing up to not go saggy after loosing weight

I've done very well ...im trying not to get more gall stones by eating small meals a day an not overloading my stomach it's a positive change in my life at least I'm motivated to do something

If you are on a low fat diet and want to tone only.. Would then do 15 minutes high intensity training every day for 2 weeks.. Then cut to 30 minutes 4 times a week..

Any more and you will do more harm than good

I will try that...an thanks

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By (user no longer on site)
over a year ago

Ridiculous replies in here.

Does anyone actually "know" what overtraining is or means?

Anyway, weights first, cardio second and generally only the HIIT kind.

I train 4 days per week. Eat around 6000-8000 calories every day. Currently weigh around 21stone. Minimal fat gain because of the weight training.

Squat, deadlift, overhead press, wide grip pull ups and dips. All ya need x

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By *helbee OP Couple
over a year ago

Nuneaton

"I think im getting muscle wastage I think an quite quickly ...an sat i trained for 4 hours at the gym an 3 hours on Sunday at the gym

8st7lb is pretty light. Whatcalorie deficit are you running.

As the massive amounts of training your doing with a high deficit will mean your body is canablising tissue to get the protien it needs"

I'm burning over 500 calories at the gym possibly more each session ie every day an im eating a banana for energy before I start the gym..i eat 6 small meals a day..i have to cut out fat in my diet

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By (user no longer on site)
over a year ago

"I think im getting muscle wastage I think an quite quickly ...an sat i trained for 4 hours at the gym an 3 hours on Sunday at the gym

8st7lb is pretty light. Whatcalorie deficit are you running.

As the massive amounts of training your doing with a high deficit will mean your body is canablising tissue to get the protien it needs

I'm burning over 500 calories at the gym possibly more each session ie every day an im eating a banana for energy before I start the gym..i eat 6 small meals a day..i have to cut out fat in my diet "
Shelbee Well done you! Your pics are fab already!

Keep it up! Xx

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By (user no longer on site)
over a year ago

I used to run half marathons an i dont need a negative comments from you ....are u an expert

I have been put on a low fat diet as i have acute pancreitits ie gall stones

That's the difference ...im toneing up to not go saggy after loosing weight

I've done very well ...im trying not to get more gall stones by eating small meals a day an not overloading my stomach it's a positive change in my life at least I'm motivated to do something

If you are on a low fat diet and want to tone only.. Would then do 15 minutes high intensity training every day for 2 weeks.. Then cut to 30 minutes 4 times a week..

Any more and you will do more harm than good

I will try that...an thanks

You're welcome.. But do try see a personal trainer.. As you have past medical history they will be able to assist you far better on a one on one basis rather than any of us on here.... They will go right through everything.. Your fitness levels.. Your diet.. How much you should be training.. And how much you can be training with your strict diet.

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By *helbee OP Couple
over a year ago

Nuneaton

"I think im getting muscle wastage I think an quite quickly ...an sat i trained for 4 hours at the gym an 3 hours on Sunday at the gym

8st7lb is pretty light. Whatcalorie deficit are you running.

As the massive amounts of training your doing with a high deficit will mean your body is canablising tissue to get the protien it needs

Keep it up! Xx"

Thanks babe's

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By *helbee OP Couple
over a year ago

Nuneaton

I used to run half marathons an i dont need a negative comments from you ....are u an expert

I have been put on a low fat diet as i have acute pancreitits ie gall stones

That's the difference ...im toneing up to not go saggy after loosing weight

I've done very well ...im trying not to get more gall stones by eating small meals a day an not overloading my stomach it's a positive change in my life at least I'm motivated to do something

If you are on a low fat diet and want to tone only.. Would then do 15 minutes high intensity training every day for 2 weeks.. Then cut to 30 minutes 4 times a week..

Any more and you will do more harm than good

I will try that...an thanks

It is my gall stones that I have to watch ..an im trying to prevent more being added to my small gall stones I have already. .

Hence I have to watch my fat intake in my diet

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By (user no longer on site)
over a year ago

"Ridiculous replies in here.

Does anyone actually "know" what overtraining is or means?

Anyway, weights first, cardio second and generally only the HIIT kind.

I train 4 days per week. Eat around 6000-8000 calories every day. Currently weigh around 21stone. Minimal fat gain because of the weight training.

Squat, deadlift, overhead press, wide grip pull ups and dips. All ya need x

Yes I do.... It's completely different for someone on the diet she is on

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By *oobsandballsMan
over a year ago

st andrews

I've only been going to the gym for 4 months, but it sounds to me like you're doing way too much.

I agree your best option is an appointment with a PT, they can give you the best routine for your needs

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By (user no longer on site)
over a year ago

"I think im getting muscle wastage I think an quite quickly ...an sat i trained for 4 hours at the gym an 3 hours on Sunday at the gym

8st7lb is pretty light. Whatcalorie deficit are you running.

As the massive amounts of training your doing with a high deficit will mean your body is canablising tissue to get the protien it needs

I'm burning over 500 calories at the gym possibly more each session ie every day an im eating a banana for energy before I start the gym..i eat 6 small meals a day..i have to cut out fat in my diet "

How many calories are you eating.

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By (user no longer on site)
over a year ago

"Ridiculous replies in here.

Does anyone actually "know" what overtraining is or means?

Anyway, weights first, cardio second and generally only the HIIT kind.

I train 4 days per week. Eat around 6000-8000 calories every day. Currently weigh around 21stone. Minimal fat gain because of the weight training.

Squat, deadlift, overhead press, wide grip pull ups and dips. All ya need x

Wait, you weigh the same as an off season Kai green and yet describe that as "minimal" fat gain

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By (user no longer on site)
over a year ago

"Ridiculous replies in here.

Does anyone actually "know" what overtraining is or means?

Anyway, weights first, cardio second and generally only the HIIT kind.

I train 4 days per week. Eat around 6000-8000 calories every day. Currently weigh around 21stone. Minimal fat gain because of the weight training.

Squat, deadlift, overhead press, wide grip pull ups and dips. All ya need x

Wait, you weigh the same as an off season Kai green and yet describe that as "minimal" fat gain

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By (user no longer on site)
over a year ago

"I've been on a diet since November 8th 2015 an doing well I've gone from 10 stone 2 lbs to now 8 stone 7 lbs

Any body on here that goes to the gym an can offer advice an im not sure if I'm over training ."

How many calories are you on and what is your carbs fats and protein intake? What is your end goal? It's really difficult to go catabolic and over train if you're eating and resting sufficiently. You say 6 small meals a day but what do they consist of?

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By *ophieslutTV/TS
over a year ago

Central

I am no expert but it sounds like an obsessive and harsh approach to try to become healthier.

You've achieved what appears to be great results. But as others state your 3 hours a day and unwillingness to rest does not sound healthy.

I'd aim for sustained weight loss with diet and exercise plans coordinated that leave you fully healthy and not burned out by over training or mental fatigue with a plan that is pretty much all consuming just now.

Get help locally, even if some people here help point you in the right direction.

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By (user no longer on site)
over a year ago

I used to run half marathons an i dont need a negative comments from you ....are u an expert

I have been put on a low fat diet as i have acute pancreitits ie gall stones

That's the difference ...im toneing up to not go saggy after loosing weight

I've done very well ...im trying not to get more gall stones by eating small meals a day an not overloading my stomach it's a positive change in my life at least I'm motivated to do something

If you are on a low fat diet and want to tone only.. Would then do 15 minutes high intensity training every day for 2 weeks.. Then cut to 30 minutes 4 times a week..

Any more and you will do more harm than good

I will try that...an thanks

You may have to go a step further than the normal gym pt if there are medical issues involved. There is quite a broad spectrum when it comes to competency under that title. It may be worth investing in an initial session with a specialist. ..

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By (user no longer on site)
over a year ago

"Ridiculous replies in here.

Does anyone actually "know" what overtraining is or means?

Anyway, weights first, cardio second and generally only the HIIT kind.

I train 4 days per week. Eat around 6000-8000 calories every day. Currently weigh around 21stone. Minimal fat gain because of the weight training.

Squat, deadlift, overhead press, wide grip pull ups and dips. All ya need x

Wait, you weigh the same as an off season Kai green and yet describe that as "minimal" fat gain

Knew a person would pop up and use a a bodybuilder to make their point. All bodybuilders like Kai are exceptions due to steroids, HGH and insulin.

I'm a competing national level strongman. I have no need to be 5% bodyfat and neither does any other person in the entire world unless they are trying to win a bodybuilding comp.

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By (user no longer on site)
over a year ago

"Ridiculous replies in here.

Does anyone actually "know" what overtraining is or means?

Anyway, weights first, cardio second and generally only the HIIT kind.

I train 4 days per week. Eat around 6000-8000 calories every day. Currently weigh around 21stone. Minimal fat gain because of the weight training.

Squat, deadlift, overhead press, wide grip pull ups and dips. All ya need x

Wait, you weigh the same as an off season Kai green and yet describe that as "minimal" fat gain

Knew a person would pop up and use a a bodybuilder to make their point. All bodybuilders like Kai are exceptions due to steroids, HGH and insulin.

I'm a competing national level strongman. I have no need to be 5% bodyfat and neither does any other person in the entire world unless they are trying to win a bodybuilding comp. "

Yet you think the diet and training program of a national level strong man is suiyible to achieve the goals of a 43 year old woman attempting to lose weight while maintaining a medically ordered diet?

Which by your own admision results in "minimal fat gain" so already the exact oposite of what shes trying to achive.

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By *alandNitaCouple
over a year ago

Scunthorpe

As many have already said, well done so far. I also agree that you seem to be doing too much and fuelling too little.

I would also agree with the suggestion of alternating between weights and what you're already doing. I was always taught that you shouldn't train the same every day, and that you need to give your body what it needs.

Try to eat a little more, especially more carbs as that will help to stop you're body from eating it's self. Also if you do some weights, try to get some protien into every meal (Doesn't need much, your body can only process about 25g of protien in 4 hours). That should help you replace your lost muscle which in turn burns more calories.

Finally, don't be too obsessed with weight. Fitness and healthiness are what you should really be striving for, judge yourself on your performance and how YOU rate your look, but be nice to yourself..... Life's to short to waste.

Cal x

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By (user no longer on site)
over a year ago

Congrats on keeping in shape and working hard at it!

Personally I would say your doing a little bit too much too soon.

4 hours cardio in the gym seems excessive.. good for short term but not for long term fitness. Swap a day for light weights or for a rest day. Your very fit body will thank you for it.

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By (user no longer on site)
over a year ago

Cardio will burn fat and lean body mass, so you will lose weight but you will just look like a smaller version of your big self.

Resistance training will retain lbm on a calorie deficit and build muscle on a calorie excess.

The more lean body mass you have the more calories you burn.

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By (user no longer on site)
over a year ago

I used to run half marathons an i dont need a negative comments from you ....are u an expert

I have been put on a low fat diet as i have acute pancreitits ie gall stones

That's the difference ...im toneing up to not go saggy after loosing weight

I've done very well ...im trying not to get more gall stones by eating small meals a day an not overloading my stomach it's a positive change in my life at least I'm motivated to do something

If you are on a low fat diet and want to tone only.. Would then do 15 minutes high intensity training every day for 2 weeks.. Then cut to 30 minutes 4 times a week..

Any more and you will do more harm than good

I will try that...an thanks

It is my gall stones that I have to watch ..an im trying to prevent more being added to my small gall stones I have already. .

Hence I have to watch my fat intake in my diet

Research a good genuine PT...Some aren't, they just like to think they are... ..

In the meantime.. Cut back a little, mix it up with a swim or yoga.. Something no so harsh on body, but great for toning.

Seeing results quick is a great 'buzz'.,. But it will level out as your body gets accustomed to the level of training and you will end keep trying to chase that initial result... Which will be damaging

Slow and steady wins the race and will help you maintain an optimal Weight and tone up.. As you don't need to lose anymore by the sound of it.

Try include into your diet. brown rice, pasta, oats, eggs(just the whites if diet requires) lentils, white meat and white fish.. Boiled or baked potatoes.. Beans.. (but not baked beans I'm a Tim as very high in sugar) And as much fruit and veg as you can eat.. .

If you can't afford a PT then go back and speak to the doctor who put you on diet and ask to speak to the dietician.. They can advise on how much exercise

I have over 15 years experience in this field.. Can't say what exactly, well I could, but I don't want to as I'd be identifiable. So I know what I'm talking about.

Toning exercise is completely different to weight loss exercise and 15 minutes high intensity down to 30 mixing it up will do you more good than 3 hours.

Try the odd class too.. Mix it up, keep it fun.. And enjoy.. X

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By (user no longer on site)
over a year ago

I used to run half marathons an i dont need a negative comments from you ....are u an expert

I have been put on a low fat diet as i have acute pancreitits ie gall stones

That's the difference ...im toneing up to not go saggy after loosing weight

I've done very well ...im trying not to get more gall stones by eating small meals a day an not overloading my stomach it's a positive change in my life at least I'm motivated to do something

If you are on a low fat diet and want to tone only.. Would then do 15 minutes high intensity training every day for 2 weeks.. Then cut to 30 minutes 4 times a week..

Any more and you will do more harm than good

I will try that...an thanks

It is my gall stones that I have to watch ..an im trying to prevent more being added to my small gall stones I have already. .

Hence I have to watch my fat intake in my diet

Research a good genuine PT...Some aren't, they just like to think they are... ..

In the meantime.. Cut back a little, mix it up with a swim or yoga.. Something no so harsh on body, but great for toning.

Slow and steady wins the race and will help you maintain an optimal Weight and tone up.. As you don't need to lose anymore by the sound of it.

If you can't afford a PT then go back and speak to the doctor who put you on diet and ask to speak to the dietician.. They can advise on how much exercise

I have over 15 years experience in this field.. Can't say what exactly, well I could, but I don't want to as I'd be identifiable. So I know what I'm talking about.

Toning exercise is completely different to weight loss exercise and 15 minutes high intensity down to 30 mixing it up will do you more good than 3 hours.

Try the odd class too.. Mix it up, keep it fun.. And enjoy.. X"

In a tin... Not I'm a Tim..

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By (user no longer on site)
over a year ago

Ensure you have lots of protein in your diet, lean meat, low fat dairy, nuts and seeds, and some grains e.g. bulgar wheat.

Protein will help repair your muscles after workouts and can make you feel full so you won't feel the need to have cheeky snacks/treats between meals that will increase calorie intake.

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By (user no longer on site)
over a year ago

"Ridiculous replies in here.

Does anyone actually "know" what overtraining is or means?

Anyway, weights first, cardio second and generally only the HIIT kind.

I train 4 days per week. Eat around 6000-8000 calories every day. Currently weigh around 21stone. Minimal fat gain because of the weight training.

Squat, deadlift, overhead press, wide grip pull ups and dips. All ya need x

Wait, you weigh the same as an off season Kai green and yet describe that as "minimal" fat gain

Knew a person would pop up and use a a bodybuilder to make their point. All bodybuilders like Kai are exceptions due to steroids, HGH and insulin.

I'm a competing national level strongman. I have no need to be 5% bodyfat and neither does any other person in the entire world unless they are trying to win a bodybuilding comp.

Which by your own admision results in "minimal fat gain" so already the exact oposite of what shes trying to achive."

Dod you actually read what I wrote?

If so, you completely missed the point about me saying that I eat far in excess of any calorie limit by perhaps thousands and do zero running/aerobics.

In other words, a consistent weight programme without starving yourself is going to yield more permanent body pleasing results.

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By (user no longer on site)
over a year ago

"Ensure you have lots of protein in your diet, lean meat, low fat dairy, nuts and seeds, and some grains e.g. bulgar wheat.

Protein will help repair your muscles after workouts and can make you feel full so you won't feel the need to have cheeky snacks/treats between meals that will increase calorie intake."

Nuts are high in fat

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By *helbee OP Couple
over a year ago

Nuneaton

"Ridiculous replies in here.

Does anyone actually "know" what overtraining is or means?

Anyway, weights first, cardio second and generally only the HIIT kind.

I train 4 days per week. Eat around 6000-8000 calories every day. Currently weigh around 21stone. Minimal fat gain because of the weight training.

Squat, deadlift, overhead press, wide grip pull ups and dips. All ya need x

Yes I do.... It's completely different for someone on the diet she is on

Yes it is different due to my gall stones the diet im on

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By *helbee OP Couple
over a year ago

Nuneaton

I used to run half marathons an i dont need a negative comments from you ....are u an expert

I have been put on a low fat diet as i have acute pancreitits ie gall stones

That's the difference ...im toneing up to not go saggy after loosing weight

I've done very well ...im trying not to get more gall stones by eating small meals a day an not overloading my stomach it's a positive change in my life at least I'm motivated to do something

If you are on a low fat diet and want to tone only.. Would then do 15 minutes high intensity training every day for 2 weeks.. Then cut to 30 minutes 4 times a week..

Any more and you will do more harm than good

I will try that...an thanks

It is my gall stones that I have to watch ..an im trying to prevent more being added to my small gall stones I have already. .

Hence I have to watch my fat intake in my diet

Research a good genuine PT...Some aren't, they just like to think they are... ..

In the meantime.. Cut back a little, mix it up with a swim or yoga.. Something no so harsh on body, but great for toning.

Slow and steady wins the race and will help you maintain an optimal Weight and tone up.. As you don't need to lose anymore by the sound of it.

If you can't afford a PT then go back and speak to the doctor who put you on diet and ask to speak to the dietician.. They can advise on how much exercise

I have over 15 years experience in this field.. Can't say what exactly, well I could, but I don't want to as I'd be identifiable. So I know what I'm talking about.

Toning exercise is completely different to weight loss exercise and 15 minutes high intensity down to 30 mixing it up will do you more good than 3 hours.

Try the odd class too.. Mix it up, keep it fun.. And enjoy.. X"

Thanks

I will try to mix it up a bit thanks for advice it's nice

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By *helbee OP Couple
over a year ago

Nuneaton

"Ensure you have lots of protein in your diet, lean meat, low fat dairy, nuts and seeds, and some grains e.g. bulgar wheat.

Protein will help repair your muscles after workouts and can make you feel full so you won't feel the need to have cheeky snacks/treats between meals that will increase calorie intake.

Nuts are high in fat "

You mean like monkey nuts without the added salt etc I was thinking about them not sure I know they give u lots of kj not sure about the fat content tbh

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By *helbee OP Couple
over a year ago

Nuneaton

[Removed by poster at 26/01/16 09:14:42]

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By *helbee OP Couple
over a year ago

Nuneaton

"I think im getting muscle wastage I think an quite quickly ...an sat i trained for 4 hours at the gym an 3 hours on Sunday at the gym

8st7lb is pretty light. Whatcalorie deficit are you running.

As the massive amounts of training your doing with a high deficit will mean your body is canablising tissue to get the protien it needs

I'm burning over 500 calories at the gym possibly more each session ie every day an im eating a banana for energy before I start the gym..i eat 6 small meals a day..i have to cut out fat in my diet

How many calories are you eating.

Not really sure how many calories im eating tbh ive cut out fat an fizzy pop since I've cut out low fat fizzy pop ive started to loose weight

I have water...or diluted orange ...

I have foods which are less than 5% fat content

I'm doing well an ive stuck to the low fat diet an very well

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By *helbee OP Couple
over a year ago

Nuneaton

"Ensure you have lots of protein in your diet, lean meat, low fat dairy, nuts and seeds, and some grains e.g. bulgar wheat.

Protein will help repair your muscles after workouts and can make you feel full so you won't feel the need to have cheeky snacks/treats between meals that will increase calorie intake."

I'm not bulking up...im doing cardiovascular. ..an toning up an im getting quite fit. ..more stamina an flexable. .cardiovascular is different to weight training mine is more for endurance etc an stamina tbh ...i watch everything I eat an i dont have a lot of fat in my diet

I'm eating fruit a lot more in my diet etc

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By *helbee OP Couple
over a year ago

Nuneaton

"Congrats on keeping in shape and working hard at it!

Personally I would say your doing a little bit too much too soon.

4 hours cardio in the gym seems excessive.. good for short term but not for long term fitness. Swap a day for light weights or for a rest day. Your very fit body will thank you for it.

I listen to my body once my legs go light on the running machine as I'm warming up i find my legs can keep going an going as they feel light about after 10 mins of walking in the running machine ..then I can go for it start to dance in the running machine an do aerobic moves on the running machine ...i mix it up with walking on the running machine too as I find it gets boring on the running machine just walking on it

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By *oobsandballsMan
over a year ago

st andrews

Ok, I'm a bit confused.

OP, you've asked for advice on whether you're possibly overtraining. Many people on here with a lot of experience are saying that you are, yet you counter with comments that imply regardless of what is being said you're going to continue with what you're already doing.

So, I don't understand the point of the post.

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By (user no longer on site)
over a year ago

Cardio burns fat but it also burns muscle, you need to do weights as well to keep your muscle mass, people worry that weights add weight but its not true, in fact the more muscle you have the more calories you burn through the day, as other people have said you need days off or your muscles never repair which is what builds the muscle up

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By (user no longer on site)
over a year ago

"Cardio burns fat but it also burns muscle, you need to do weights as well to keep your muscle mass, people worry that weights add weight but its not true, in fact the more muscle you have the more calories you burn through the day, as other people have said you need days off or your muscles never repair which is what builds the muscle up"

I think our advice is falling on deaf ears.

The op doesn't seem consistent with what her goals really are.

She's worried about muscle wastage but is doing cardio to tone up

Op you said you burn 500 calories during your 3 hour cardio sessions, I burn that in just over an hour.

I measure my heart rate using fitbit. Not 100% accurate but gives a good idea of calorie expenditure, I link it to mfp where I log everything that passes my lips.

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By (user no longer on site)
over a year ago

"Ok, I'm a bit confused.

So, I don't understand the point of the post. "

I made the same point and was accused of being nasty

I guess the OP will listen when they are ill or injured

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By *oobsandballsMan
over a year ago

st andrews

"Ok, I'm a bit confused.

So, I don't understand the point of the post.

I made the same point and was accused of being nasty

I guess the OP will listen when they are ill or injured"

I'm guessing not even then.

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By *he-Hosiery-GentMan
over a year ago

Older Hot Bearded Guy

"Ensure you have lots of protein in your diet, lean meat, low fat dairy, nuts and seeds, and some grains e.g. bulgar wheat.

Protein will help repair your muscles after workouts and can make you feel full so you won't feel the need to have cheeky snacks/treats between meals that will increase calorie intake.

Nuts are high in fat "

Yeah, GOOD fat, that you need, they're also high in calories, but don't let that put you off.

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By (user no longer on site)
over a year ago

I used to run half marathons an i dont need a negative comments from you ....are u an expert

I have been put on a low fat diet as i have acute pancreitits ie gall stones

That's the difference ...im toneing up to not go saggy after loosing weight

I've done very well ...im trying not to get more gall stones by eating small meals a day an not overloading my stomach it's a positive change in my life at least I'm motivated to do something

If you are on a low fat diet and want to tone only.. Would then do 15 minutes high intensity training every day for 2 weeks.. Then cut to 30 minutes 4 times a week..

Any more and you will do more harm than good

I will try that...an thanks

It is my gall stones that I have to watch ..an im trying to prevent more being added to my small gall stones I have already. .

Hence I have to watch my fat intake in my diet

Research a good genuine PT...Some aren't, they just like to think they are... ..

In the meantime.. Cut back a little, mix it up with a swim or yoga.. Something no so harsh on body, but great for toning.

Slow and steady wins the race and will help you maintain an optimal Weight and tone up.. As you don't need to lose anymore by the sound of it.

If you can't afford a PT then go back and speak to the doctor who put you on diet and ask to speak to the dietician.. They can advise on how much exercise

I have over 15 years experience in this field.. Can't say what exactly, well I could, but I don't want to as I'd be identifiable. So I know what I'm talking about.

Toning exercise is completely different to weight loss exercise and 15 minutes high intensity down to 30 mixing it up will do you more good than 3 hours.

Try the odd class too.. Mix it up, keep it fun.. And enjoy.. X

Thanks

I will try to mix it up a bit thanks for advice it's nice "

You're welcome... As others have said.. . Light, free weights will be a great benefit to you.. And ask in the gym the best machines to use for toning and improving important muscle mass.. It won't make you develop huge muscles, so don't worry about that

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By *he-Hosiery-GentMan
over a year ago

Older Hot Bearded Guy

The key, regarding exercising is, just mix it up, keep your body guessing, doing a mixture of cardio and resistance training, but don't do the same stuff on consecutive workouts.

You see so many women (and men) doing the same things over and over again - your body adapts quickly and gets used to it and won't change. You've got to keep shocking it.

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By *he-Hosiery-GentMan
over a year ago

Older Hot Bearded Guy

I know, so many women don't seem to grasp this, do they.

Taking just one exercise as an example; squats - a big compound movement that hits the entire posterior chain and ALL areas of the body that women in particular are REALLY bothered about.

AND they burn calories by doing them, too. They're a complete no brainer for ANY woman wanting to lose weight/get fit/healthy/tone up and everything in between.

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By (user no longer on site)
over a year ago

I know, so many women don't seem to grasp this, do they.

Taking just one exercise as an example; squats - a big compound movement that hits the entire posterior chain and ALL areas of the body that women in particular are REALLY bothered about.

AND they burn calories by doing them, too. They're a complete no brainer for ANY woman wanting to lose weight/get fit/healthy/tone up and everything in between. "

My favourites. And high reps short rest between sets will help more so with cutting fat.

They don't have to be heavy squats either, although for my personally 20kg is my warm up set x

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By *he-Hosiery-GentMan
over a year ago

Older Hot Bearded Guy

I know, so many women don't seem to grasp this, do they.

Taking just one exercise as an example; squats - a big compound movement that hits the entire posterior chain and ALL areas of the body that women in particular are REALLY bothered about.

AND they burn calories by doing them, too. They're a complete no brainer for ANY woman wanting to lose weight/get fit/healthy/tone up and everything in between.

My favourites. And high reps short rest between sets will help more so with cutting fat.

They don't have to be heavy squats either, although for my personally 20kg is my warm up set x"

Exactly.

It's all about perfecting your form. Once your body and stabilising muscles get used to the actual movement itself and become stronger from doing so, you can slowly start to add some weight.

But, totally it's not about the weight. Who cares

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By *oobsandballsMan
over a year ago

st andrews

"The key, regarding exercising is, just mix it up, keep your body guessing, doing a mixture of cardio and resistance training, but don't do the same stuff on consecutive workouts.

You see so many women (and men) doing the same things over and over again - your body adapts quickly and gets used to it and won't change. You've got to keep shocking it. "

Really? That's something I did not know, so I need to change up my routine. So this thread has actually been useful for me. Cheers

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By (user no longer on site)
over a year ago

I know, so many women don't seem to grasp this, do they.

Taking just one exercise as an example; squats - a big compound movement that hits the entire posterior chain and ALL areas of the body that women in particular are REALLY bothered about.

AND they burn calories by doing them, too. They're a complete no brainer for ANY woman wanting to lose weight/get fit/healthy/tone up and everything in between.

My favourites. And high reps short rest between sets will help more so with cutting fat.

They don't have to be heavy squats either, although for my personally 20kg is my warm up set x

Exactly.

It's all about perfecting your form. Once your body and stabilising muscles get used to the actual movement itself and become stronger from doing so, you can slowly start to add some weight.

But, totally it's not about the weight. Who cares

I just enjoy lifting heavy, but compound exercises can give results without heavy weights. High reps low rest with light weights keeps the hr up.

I'm squatting 50% of my body weight, but my reps are high, I'd lift heavier if my reps were lower but that would give different results to what I'm after right now.

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By *he-Hosiery-GentMan
over a year ago

Older Hot Bearded Guy

I know, so many women don't seem to grasp this, do they.

Taking just one exercise as an example; squats - a big compound movement that hits the entire posterior chain and ALL areas of the body that women in particular are REALLY bothered about.

AND they burn calories by doing them, too. They're a complete no brainer for ANY woman wanting to lose weight/get fit/healthy/tone up and everything in between.

My favourites. And high reps short rest between sets will help more so with cutting fat.

They don't have to be heavy squats either, although for my personally 20kg is my warm up set x

Exactly.

It's all about perfecting your form. Once your body and stabilising muscles get used to the actual movement itself and become stronger from doing so, you can slowly start to add some weight.

But, totally it's not about the weight. Who cares

I just enjoy lifting heavy, but compound exercises can give results without heavy weights. High reps low rest with light weights keeps the hr up.

I'm squatting 50% of my body weight, but my reps are high, I'd lift heavier if my reps were lower but that would give different results to what I'm after right now. "

I didn't mean to sound blasé regarding the weight you're lifting.

The fact you're doing squats per se, and you're a woman, gets a big

from me.

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By (user no longer on site)
over a year ago

I know, so many women don't seem to grasp this, do they.

Taking just one exercise as an example; squats - a big compound movement that hits the entire posterior chain and ALL areas of the body that women in particular are REALLY bothered about.

AND they burn calories by doing them, too. They're a complete no brainer for ANY woman wanting to lose weight/get fit/healthy/tone up and everything in between.

My favourites. And high reps short rest between sets will help more so with cutting fat.

They don't have to be heavy squats either, although for my personally 20kg is my warm up set x

Exactly.

It's all about perfecting your form. Once your body and stabilising muscles get used to the actual movement itself and become stronger from doing so, you can slowly start to add some weight.

But, totally it's not about the weight. Who cares

I just enjoy lifting heavy, but compound exercises can give results without heavy weights. High reps low rest with light weights keeps the hr up.

I'm squatting 50% of my body weight, but my reps are high, I'd lift heavier if my reps were lower but that would give different results to what I'm after right now.

I didn't mean to sound blasé regarding the weight you're lifting.

The fact you're doing squats per se, and you're a woman, gets a big

from me.

legs are my favourite day, shame my bench press isn't as good...only 25kg but no Smith machine in sight

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By *he-Hosiery-GentMan
over a year ago

Older Hot Bearded Guy

I know, so many women don't seem to grasp this, do they.

Taking just one exercise as an example; squats - a big compound movement that hits the entire posterior chain and ALL areas of the body that women in particular are REALLY bothered about.

AND they burn calories by doing them, too. They're a complete no brainer for ANY woman wanting to lose weight/get fit/healthy/tone up and everything in between.

My favourites. And high reps short rest between sets will help more so with cutting fat.

They don't have to be heavy squats either, although for my personally 20kg is my warm up set x

Exactly.

It's all about perfecting your form. Once your body and stabilising muscles get used to the actual movement itself and become stronger from doing so, you can slowly start to add some weight.

But, totally it's not about the weight. Who cares

I just enjoy lifting heavy, but compound exercises can give results without heavy weights. High reps low rest with light weights keeps the hr up.

I'm squatting 50% of my body weight, but my reps are high, I'd lift heavier if my reps were lower but that would give different results to what I'm after right now.

I didn't mean to sound blasé regarding the weight you're lifting.

The fact you're doing squats per se, and you're a woman, gets a big

from me.

legs are my favourite day, shame my bench press isn't as good...only 25kg but no Smith machine in sight "

Too many people in gyms get hung up about how much/little weight they can lift. It doesn't matter. What matters is doing what's RIGHT for YOU.

Ignore others.

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By (user no longer on site)
over a year ago

I know, so many women don't seem to grasp this, do they.

Taking just one exercise as an example; squats - a big compound movement that hits the entire posterior chain and ALL areas of the body that women in particular are REALLY bothered about.

AND they burn calories by doing them, too. They're a complete no brainer for ANY woman wanting to lose weight/get fit/healthy/tone up and everything in between.

My favourites. And high reps short rest between sets will help more so with cutting fat.

They don't have to be heavy squats either, although for my personally 20kg is my warm up set x

Exactly.

It's all about perfecting your form. Once your body and stabilising muscles get used to the actual movement itself and become stronger from doing so, you can slowly start to add some weight.

But, totally it's not about the weight. Who cares

I just enjoy lifting heavy, but compound exercises can give results without heavy weights. High reps low rest with light weights keeps the hr up.

I'm squatting 50% of my body weight, but my reps are high, I'd lift heavier if my reps were lower but that would give different results to what I'm after right now.

I didn't mean to sound blasé regarding the weight you're lifting.

The fact you're doing squats per se, and you're a woman, gets a big

from me.

legs are my favourite day, shame my bench press isn't as good...only 25kg but no Smith machine in sight "

Try switching out flat bench for incline bench and flyes for a bit. They hit the pectoralis minor (upper pec) and anterior deltoids a bit more. Increasing the strength in these areas should also help when you switch back to flat bench. You can also throw in tricep work to help stabilise.

If you want to increase your press then there are several good programs out there. 5x5 is quite good, just done in the short term.

Its always good to mix your training up a bit, it keeps your body guessing.

Currently I am on a 4 week blast before I switch back to heavy. Doing reps of 50,40,30,20,10 while pyramiding weight with 2 exercises a session. Then reverse it. You end up doing 300 reps per exercise. I do this with 2 compound exercises on diff bodyparts then add in some core/stretching/tabata cardio (depending on whats available)

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