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Rest Days? Really!?



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DRAGONCHILDE
SparkPoints: (56,732)
Fitness Minutes: (14,252)
Posts: 9,619
12/6/12 9:20 A

LOL! Definitely weight. ;)



COFFEEQUEEEN
SparkPoints: (16,374)
Fitness Minutes: (25,199)
Posts: 390
12/6/12 12:52 A

Is that ounces by volume or weight? emoticon



DRAGONCHILDE
SparkPoints: (56,732)
Fitness Minutes: (14,252)
Posts: 9,619
12/4/12 11:46 A

Keep in mind t hat the idea of an "ideal weight" is something of a misleading concept.

There is no such thing a static weight! You will likely always fluctuate within 5 pounds, and that's normal. I can gain as much as 9-10 pounds in a single *day* based on what I eat, what I'm doing, and other factors! That's most assuredly not fat.

You see, your weight isn't a static number. It's a vital sign, like your blood pressure or your body temperature. It shifts constantly. Drink 8 ozs of water, you'll immediately gain 8 ozs on the scale!

Your best bet is to find a comfortable range tha tmakes you look and feel good. For me, mine will likely be between 165-170. I'm tall, and muscular, so I will be a bit denser than I look!

Make sure you strength train, to avoid "skinny fat", where you weigh little but have a relatively high body fat percentage. That's why I looked better at 160 as a teenager than most girls at 145, because it was all muscle. :)



N16351D
Posts: 2,349
12/4/12 9:17 A

My girlfried trained 3-5 hours a day for five years for an ironman triathlon. She did swimming, biking, running, weight training, and stretching. Two hour workout before work, and two hour workouts after work. (By the way, both were from 5 - 7 AM or PM.) She worked out 4-6 hours on Saturday and Sunday. It was not too much training for her body, but it ruined her marriage and family. Yes, she was obsessive. She completed the ironman 2 mile swim, 112 mile bike, and 26.2 mile run several times in her thirties and forties. (It takes about 12 hours to do it all in one day.)

She also lost weight, gained strength, and looked fantastic. You can work out as much or as little as you have time, and not work out too much, but might be changing some fat to muscle, which weighs more. With your exercise routine, I would not concern myself with your weight. It will change 1-3 pounds daily with water. It is the overall, over long time that matters. Good for you! Keep it up!



BUBBLEJ1
Posts: 2,804
12/3/12 11:38 P

I actually notice the same thing - I usually weigh less the day after a rest day, and 2-3 days off usually gives me a loss. I put it down to muscles holding onto water, then not needing to because I gave them time to recover. I could be wrong, but you're not alone in noticing this!



SIMPLELIFE2
Posts: 706
12/3/12 10:48 P

First, quit stressing about a few pounds on either side of the scale. As long as you are making long-term progress downward, you will reach your goals.

There is a scientific explanation for what you are experiencing. Based on your intense routine, especially with 90 minutes of cardio, you have trained your body to efficiently store glycogen.

"Carbohydrates are broken down into glucose and extra glucose that is not needed immediately for fuel is stored in the muscle and liver in the form of glycogen. Glycogen molecules hold a substantial amount of water, 1 gram of glycogen has 2.7 grams of water with it. ... Nevertheless, it can increase your body weight by as much as 3 – 5 pounds. This weight gain is only water weight, not fat weight, therefore it should not be of concern to the athlete or fitness enthusiast that experiences this type of weight gain."

Please read the full explanation here:
http://www.acefitness.org/blog/1050/why-
do-i-seem-to-gain-weight-when-i-start-
to-train

You don't need to sit around to lose weight. You are just losing water weight. When your body sees it does not need the glycogen stores, it releases them and all of the water they contain along with it.

You may be plateauing because you are not eating ENOUGH calories. Based on the routine that you described, it does not seem that 1200 to 1350 calories a day would be enough to support it as well a your basic daily needs. You can't trick your body into losing more weight by creating huge calorie deficits. It's way more complicated than simple math. It may work for awhile, but then the body adapts. If it sees it is not getting enough calories to support the demands placed on it, it will go into starvation mode and hang onto every calorie you consume by reducing your metabolism. You cannot eat less or exercise your way out of it. As a general rule, you should create a deficit of 500 calories a day through a combination of diet and exercise to lose 1 pound a week.

As far as bettering your chances, frankly, I would reduce the amount of cardio you are doing and increasing your caloric intake. If your body does not have enough carb and fat energy stores to support your endurance training and you will start cannibalizing muscle tissue, limiting your gains from strength training. Perhaps you can look into intervals and other high intensity training routines, like Tabata drills. They are superior to just straight cardio for a variety of reasons.

Also, strength training 5 to 6 days a week is too much if you are not doing a split routine, meaning you are working different muscle groups on alternate days. Basically, you shouldn't work the same muscle groups on consecutive days. You need a day of rest between so the damaged tissue has time to repair.

You sound committed to your goals, but it is important to work smarter, not harder. You can end up compromising your health as well as not meeting your goals.



SERGEANTMAJOR
Posts: 6,412
12/3/12 9:36 P

Point to remeber, the trifecta for fat loss in ranked order is nutrition (diet) 80% and exercise is only 20% of which strength work is the most important.You can not out run a bad diet, food makes you fat, exercise does not keep you lean.



HSHOEMAKER
SparkPoints: (2,019)
Fitness Minutes: (3,076)
Posts: 56
12/3/12 8:45 P

I know the feeling.

Word from my doctor is eat a LOT more.
I'm going to a nutritionist soon to see if she says the same thing. In the mean time I am continuing to just eat to hunger like I always have.

And I'm with you that exercising less is not an option. I'd rather stay fat then give it up!



SERGEANTMAJOR
Posts: 6,412
12/3/12 7:40 P

Without knowing your height I do not know what criteria they used to establish that number but to me as a personal trainer it sounds reasonable for someone who is in the 68 to 70 inch range depending on muscularity. A scale measures nothing but the force of gravity on you at a given point in time and that number can vary through out any given day.Great for assessing inanimate objects but not valuable for much else.

I have my clients use body measurements and before and after photographs to assess progress. My rationale for this is that muscle tissue is denser than fatty tissue so you can shrink along the way but stay the same weight or even gain some if you are doing a proper level of strength training. I would have you reassess your daily routine to determine your resting metabolic rate and work from that baseline to determine the minimum number of calories to consume to simply stay alive and not burn up muscle. Just the thoughts of an old school trainer who stays current with the research.





COFFEEQUEEEN
SparkPoints: (16,374)
Fitness Minutes: (25,199)
Posts: 390
12/3/12 6:21 P

Calgirl, interesting point. I recently made a new Spark account and left the "goal weight" blank. It said they'd create one for me based on my height, etc. and I was shocked when it came back with 155-159! I know what my personal goal is, but how does one find an accurate ideal weight? I've searched the internet for calculators, but they all say something different.



CALGIRL80
Posts: 362
12/3/12 6:08 P

I too would echo changing your routine. When I was training for a half-marathon, I hit a pleatu. When I took one day off from running and did yoga (change of extremes) I began to lose weight again. Also, we all have a weight that our body is comfortable with. While it may be important to you mentally to lose those last few pounds, I would encourage you to focus on the energy you have, how working out makes you feel, how it lets you live your life to the fullest. In speaking with a friend in a similar situtation I asked her Is it worth those last 5 pounds for all of the energy your putting into it.



COFFEEQUEEEN
SparkPoints: (16,374)
Fitness Minutes: (25,199)
Posts: 390
12/3/12 5:53 P

Lol@KAT!!!

I have never been a big believer in the "one size fits all" approach. I've spent the past 14 months discovering what works for me. I've gone from size 18 to a size 6 and am more physically fit than I've ever been. I consider my methods to be successful until now. I don't feel like I'm starving myself at all. I eat when I'm hungry, stop when I'm full. Makes perfect sense to me. As far as too much exercise, I rest when my body tells me to. Ignoring the signs at the beginning of my journey got me nothing but aches and stress fractures. I don't feel I'm pushing myself too hard or abusing my body. I rarely finish a workout feeling exhausted. I usually feel energized!

Anyway, I will consider trying to cut back a little and eat a little more. Ready to try anything at this point!!! I want these last few pounds gone!!! emoticon

Thanks for all your impute!



MTNKAT
SparkPoints: (6,190)
Fitness Minutes: (4,821)
Posts: 94
12/3/12 3:53 P

Wish I could just sit around and lose weight lol :-)

I agree with everyone else...I think you aren't eating enough. 1200 calories is what you need if you are in a coma....which obviously you are not in one :-)



SERGEANTMAJOR
Posts: 6,412
12/3/12 2:58 P

First 90 minutes of cardio is probably adding weight to you or would be if you were eating a proper number of calories. Long duration cardio has been proven to cause stress and stress elicits the hormone cortisol which is a fat retaining hormone. A yet to be published study (to be published next month) cited in the Wall Street Journal posits that too much cardio is detrimental to your heart. Another factor to consider is that in the ranked formula for fat loss cardio is ranked as the least important element, nutrition is 80% and of the remaining 20% related to exercise strength training ranks over cardio.. I am a member of the chorus of three alternate strength training days doing full body and compound exercises and two days of cardio on the non strength training days so I will not address that recommendation further.

Your caloric intake is way below what is should be, 1200 calories is borderline starvation mode. Recalculated your calories needs based on your activity level



DMJAKES
Posts: 1,583
12/3/12 1:43 P

Coffee - you've gotten a LOT of good advice already, but I'd add that it sounds to me like you're weighing too often. I know you said you're not going to stop, but the scale is just ONE TOOL, and you're giving it way too much power. Put the scale away just for a while and focus on updating your info in spark (your calories burned, goal weight, etc), and then see whether you really do need to increase your intake (I think you do). If you are undereating, find small ways to up your calories by 100-200 a week until you get comfortably get within most of your ranges on most days.

I would second the notion that you need to split up your cardio and strength days.....doing that much cardio and then piling strength training in on top of it means that your intensity and focus on both will probably suffer, and you won't get the maximum results from whichever one you do second.

I would rather poke myself in the eye with a sharp stick than do that much cardio....how about doing intervals and limiting it to 30 minutes? You could have one day of longer duration and lower intensity, but 90 minutes at a time ALL the time is going to lead to burnout and/or overtraining. On strength days, spend more time and do a full body workout 2-3 times a week. You may need to switch up what you're doing too....if you do treadmill or elliptical all the time, try kickboxing, spinning, or something totally new. It keeps the body guessing and helps keep your exertion level high.



KRISTEN_SAYS
SparkPoints: (73,366)
Fitness Minutes: (34,785)
Posts: 5,088
12/3/12 1:05 P

It definitely IS your eating. I agree that you're exercising too much and eating too little - hello, starvation mode. How many calories do you burn each week? If I remember correctly, when I was following SP's guidelines and eating 1200-1300 calories, I was burning no more than 600 calories per week. If you're exercising THAT MUCH, you're definitely burning A LOT of calories. By all means, exercise 5-6 days per week but update the amount you burn each week in my Fitness and EAT MORE. You're doing your body more harm than good. If you don't know how much you burn each week, invest in a good heart rate monitor.



DRAGONCHILDE
SparkPoints: (56,732)
Fitness Minutes: (14,252)
Posts: 9,619
12/3/12 12:24 P

I'd bet dollars to donuts you're overtraining.

You see, our body gets stronger on the days you rest. Weird, right?

When you work out intensely, you need more fuel (and 1200 calories is likely not enough to fuel any kind of vigorous workout) to support your body's needs. If you're strength training every day, you're not giving your muscles enough time to heal and repair... which is when they actually get stronger! When you work out intensely, your muscles retain water to meet your energy needs. When you don't work out, that water weight is released.

I think you need to drop your intensity a bit, and eat more to support your body's needs. You're likely running on a literal empty tank. By dropping your intensity, I don't mean necessarily working out less, but work out smarter. Alternate strength training and cardio days, and incorporate at least 1-2 mandatory rest days as a part of your schedule (for really intense stuff, 2. You'll need it.) Rest is a PART of exercise!

www.sparkpeople.com/resource/fitness_artic
les.asp?id=874


Quote from the article:

"

2. Your workout isn't giving you results anymore.
Someone who does the same activity all the time is likely to plateau much sooner than someone who varies her workouts. Just as you can get bored by always doing the same exercises, your body can also adapt to these exercises so that they don't offer the same benefits that they once did. A little variety might be just the thing you need to get the scale moving again or bust through that strength plateau. "Variety" means either changing something about your current routine (adding speed, distance, hills, resistance, etc.) or trying a totally different activity. If you like some consistency and don't want to change your workout each time you hit the gym, change your routine at least every 4-8 weeks (this includes incorporating changes to both your cardio and strength training exercises). This will keep your muscles challenged, your body guessing, and the results coming!"

Edited by: DRAGONCHILDE at: 12/3/2012 (12:28)


ERICADAWN1986
SparkPoints: (34,609)
Fitness Minutes: (20,328)
Posts: 1,964
12/3/12 12:14 P

You may not be eating enough for the amount of exercise you are doing, causing your body to go into the "starvation mode" that people talk about all the time. When you're resting, you're burning less calories and your body allows you to lose the weight. Since you have a passion for your workout routine, you could experiment with increasing your daily calories instead of decreasing your workout. Check out some of the articles on starvation mode and see what you think.



COFFEEQUEEEN
SparkPoints: (16,374)
Fitness Minutes: (25,199)
Posts: 390
12/3/12 12:10 P

My regular workout is 90 minutes of cardio and 20 to 30 minutes of strength training 5-6 days a week. I love working out because I get to crank up my iPod and clear my head. It's helped me overcome my life-long battle with stress and anxiety. Not to mention the amazing physical results! The problem is that I'm no longer losing weight! The only way I can drop any weight is to NOT exercise. If I literally sit on my butt doing nothing for a few days, I drop a couple pounds. If I'm working out, then I'm not losing! It's not my eating either. I'm consuming 1200-1350 calories daily. I'm on day four of sitting around doing nothing....and going INSANE! I can't do this anymore. Going to workout today.

Does anyone have an explanation for my bizarre weight loss patterns. What is it about resting that is causing me to lose weight??? Anything I can do to better my chances of losing weight while still exercising??? Help!

And, no, I'm not going to stop weighing myself. The scale matters to some of us! I have a goal weight and I will get there!!!



 
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