Posted by: Kasandra | 2008/10/06

Need some Help

hi fitness doc

well recently decided to get back into gymming in the mornings and been at it for the last 2 weeks - i also joined WW and since I am eating more and a variaty of foods my energy has been really great. my routine is the following :

Monday / Wednesday - 20 minutes cardio 40 minutes upper and lower body.
Tuesdays and Thursdays - 45 minutes cardio, jogging, walking, orbitrek and cycle
Friday - more upper and lower body

I can already see results but think I am hitting towards a burn out if I dont relax a bit. Do you think it is wiser to excercise monday - thursday take friday off and then go for a swim on saturday???? i do feel that friday mornings excercise is pushing the limit a bit cause I am a newbie even thou I keep it up and loving it. Also first time in awhile that i started doing circuit light weights again and I am loving it.

I know you dont like protein shakes but due to my lack of getting in protein (almost vegetarian) I do drink an evox 100mlwater/100ml fat free milk straight after training which I feel helps me a lot - then the rest of the day I eat a balance meal and healthy snacks... Not use to eating so much but getting use to the healthy lifestyle and excercise routine....

My BMI is already normal so just aiming to lose some body fat % and build lean muscle and tone... I am currently 52kg - body fat 26% I would be happy with my weight on 49kg and body fat 24%. I am 1.54 so very short.

I am loving the excercise but dont want to be too obsessive and also learn to relax a bit.... Lately I want to do something everyday...

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Our expert says:
Expert ImageSports Nutrition

Hi Kasandra

Well done!! You have made a huge effort and it is paying off! I am glad that you are loving your new way of life – just keep chipping at it at a pace that suits you, because you will make step-ups as you improve!

Don’t get to focused on your weight – rather aim to get your BMI at around 20% - you will in anyway gain muscle with weight training and that will tip the scale more positive again, thus the aim is to have a lower body fat and more muscle – not so much what you weighs a the end of the process.

Your protein with skimmed milk is excellent for after training!!! And I am not opposed to liquid food (shakes) immediately after training – that is imperative!

I think you might feel burned out because your body is not used to training the way you do – thus it is a good plan to skip Fridays and swim on Saturdays. If you think of how hard Olympic athletes train then we know that the body can do it, however it must be accompanied by the right nutrition – thus if you keep up your good eating habits and make sure it is sufficient for your output you will eventually be able to train harder and longer.

Take care and once again well done!

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