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2003/04/23, 01:16 PM
I am curious as what your opinions are about rest period between working out different body parts. For instance I am currently on a 3-1 split. Meaning my weight lifting is split into three days with one day off. So a typical Week would be:
Day One: 45min Heavy Weights, 50min cardio
Day Two: 45min Heavy Weights, 50min cardio
Day Three: 45min Heavy Weights, 50min cardio
Day Four : Off . I do nothin but rest.
Day Five: 45min light weights, high reps, 50min cardio
Day Six: 45min light weights, high reps, 50min cardio
Day Seven: 45min light weights, high reps, 50min cardio
Day Eight: Off . I do nothin but rest.
This is my basic work out. So days (1&5), (2&6), and (3&7) are the same body parts. I am technically working the same body parts twice a week, which I have heard is a no, no! However since I mix it up between heavy and light weights there is really 7 days between going heavy on a set of body parts.
Is this enough rest period? I fell really good and I have added 30lbs to my bench. However I have been on this program for 4 weeks now and on a very strict diet and I have lost no weight. Am I over training?
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2003/04/23, 01:58 PM
As long as you aren't fatigued, irritable, resenting going to the gym, or sore all of the time, you probably aren't overtraining.
s far as the once-a-week per bodypart - many people will challeneg that approach. I think a lot of it depends on how long you have been lifting and how advanced you are. Beginners really only need to start out with total body compound workouts 2-3 times a week, then phase into an upper and lower body s
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2003/04/23, 03:27 PM
My diet is pretty static:
Breakfast:
Apple
Power bar
(1)String Cheese
Lunch:
Banana
Carrots
(1) String Cheese
(1) 3oz Pack of Tuna in water
Afternoon Snack:
Apple
Dinner:
Lean meat of some sort( Chicken, Ground turkey, Fish, sometimes beef or pork.)
Large salad.
That is it EVERY DAY for the last month. Luckily I am the type of person that can pretty much eat the same thing everyday. I feel really good, however I thought I would have seen more results by now. Perhaps 4 weeks is too soon.
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2003/04/23, 05:48 PM
You need more protein throughout your day.
Add a midmorning snack of hard-boiled eggs (one wholle, some whites) and some vegetables.
Breakfast would do you better if it was a bowl of oatmeal, apple and some scrambled egg whites or protein powder (I mix it into the oatmeal after cooking).
Lunch looks pretty good, but you could throw in some brown rice or a slice of whole grain bread.
afternoon snack - where's the protein?
Dinner looks good, you could throw in a cup of brown rice.
If this seems like too much food, cycle the carbs. Eat more carbs on sunday and gradually lower them throughout the week.
If you have been eating this little amount of food and lifting heavily your body probably thinks there is a food shortage, up your intake for a while and see if that doesn't kick it into gear.
When you say no results do you mean yoiur weight hasn't changed, or your pants fit the same?
I think you will find a little more food, not less will do the trick, your body has adjusted to your current intake.
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Challenge + Consistency = Results
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2003/04/23, 06:02 PM
after reading your days on there I almost had a blonde moment...lol Azon, can you concur please???? lol!!
I guess it all depends on what your fitness goals are, just make sure that you are getting adequate rest. Resting your muscles play a big factor in muscle growth.
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Bettia.... When you feel like giving up, take it to the limit one more time!! You will SUCEED :-)
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2003/04/23, 07:31 PM
Thanks for the information. I will try as you suggested and add some more food to my diet. It is funny I am 25 pounds overweight right now, and I am realizing that I do not know how much I need to eat. I have the discipline to stick to whatever I start and I am pretty serious about my fitness goals. I just don't know how much food my body needs. I haven't been hungry the last 4 weeks so I figured that I was eating enough. Actually since I had not lost any weight I figured that perhaps I was eating too much. I have been guessing up to this point. I think perhaps I should start counting calories to make sure I get enough. I would sure hate for all my hard work to cost me muscle and not fat. Thanks for your advice I really appreciate it.
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2003/04/23, 07:51 PM
Like asimmer said if you can handle it do it.
But your intake of food would be a meal and a half for me.
Really up your protein and carbs, you are doing alot of work..your body needs the fuel.
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We must become the change we want to see.
Ivan Montreal Canada
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2003/04/23, 09:00 PM
Oh, I get your blonde moment, ravenbeauty. Not everyone's lifting cycles fit into a regular week. It is nice sometimes because the day you have off from lifting rotates from week to week, so you don't always have the same day for the same bodypart. Makes it less boring and routine seeming, sometimes.
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Challenge + Consistency = Results
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