adamevegod1's Notizen, 06 Okt 21

over training doesn't give your muscle tissue adequate time to recover 

Thanks for the reply HCB, but that doesn't address the question.  

I don't think so. 

Biggest thing I'd say: Listen to your body! If there's soreness or pain, do something less intensive or take a rest day. No pain, go right ahead with your workout lol. For the past month I've been doing intensive workouts 60+ min 5-6 days a week in an attempt to lose weight while building muscle at the same time. I try to mix it up with cardio, mild strength training, and pilates. (Band workouts, weighted jump rope HIIT, squat and lunge variations, mountain climbers, etc.) Prior to all that though, I was doing maybe 60+ min 3-4 days a week :/ because my body wasnt used to it. I had a sore bottom, legs and hips especially lol since that was my primary focus area. Or, I worked out 5-6 days a week, but not for 60+ min. But now I can do the routine you're describing no problem --just make sure to do proper warmup and cool downs to prevent muscle soreness!! I'm not taking any fancy pre workout or protein powders, but I try to get eat a little protein and fruit after working out to help my muscle repair.  

Follow your body’s intuition. Everyone is different 

nah. that's called puttin in work. get after it. if you start feeling like shit, then cut back on the intensity. 5 days a week at 60min assuming you doing different body parts every day is a good split. if your doing less days a week... say 3 days with multiple body parts per day then obviously you probably spend more time per day... maybe a hr and half. but at the end of the week it equal out to the same volume.... ya know 

What is the workout? Lifting? No. 

nope 

I should have given some indication of what I was doing. Weighted pull-ups, push-ups, weighted leg raises, bench, core routines (mix of four), shoulder raises, rows, weighted lunges, deadlifts, quad and glut workouts, 8 diff tricep exercises, curls. I mix things up with sets of 3-5, and go from straight sets on some days to pyramids on others, decent warm up and cool down with a focus on stretching. Due to poor lungs I cannot focus on cardio, however, my FitBit indicates that 60% of my weight training is in the cardio range, which is as hard as I can push. 

You're doing all that in 60min??? 

Rickstewart, of course not, those are throughout the week. I exercise for about 65 min a day. These are the type I do throughout the week.  

It's probably not too much. As long as your eating and sleeping good to recover and not hitting the same body part while it's still sore then you're good to go. If you're only eating 400 calories a day and sleeping 2hrs a night then yea it's too much 😂 

Depends on how well you are recovering. 

you just gotta go off how your body feels! if you're tired and workouts feel sluggish, might be time for a rest day. otherwise, go ahead! 

Nope...it is relative to the individual. For some folks that is way too much and for others not enough to reach their goals. I have triathlete friends who need to put in a minimum of 9 to 15 hrs a week, I am also married to a pilates lady who puts in 3 to 5 hrs a week, more than that and she feels it is counter productive. For myself it varies but usually in that 10 hour plus range with one day off a week (see my March 2021 post for details) and I am 61.  

It depends on your goal ,if you want to build muscle you’ll want to do those exercises every other day ! I use to tell myself it takes a day to tear it, a day to heal it ! Tear, heal (soarness from lactic acid will subside then the muscle builds, usually that took me a 2 day break in between workout! But to reduce size only I would do that area daily??! Open for input if I’ve always done it wrong 🤗 

I’m looking inward for that motivation?! You’re an inspiration for sure! 

It depends! I find my legs need a full day of recovery, so if I hit them hard, I have to give them A break (so no cardio either). So if you are off on say, Wednesday and Sunday, that plan will work for sure. 

Thanks guys and gal for ringing in. I do mix up my routines and hit different body parts on different days. I only dead-lift once a week (not enough, but can't do it all). I eat clean and am getting ready to up that part of my game. I sleep about 7.5-8 hours a night. My goal is 10% BF, and to get back where I was in my profile pic. Keep swinging for the fences. I'm a full time pastor, and climb and cut trees as a hobby for those who can't afford it. At 60-year-old the little extra weight really gets felt on any ascent above 50'. I have a mamoth hickpry in the 85-95' range on the near horion. Stay safe and swing for the fence.  

I am only 40 but I do intense lifting for 1.5 hours and hit the same muscles every day. Love it. I just don't do too much volume per day but it adds up to a lot by the end of the week.