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2005/06/21, 06:11 PM
Someone help please!!! So I have recently increased my cardio. Im doing anywhere from 45-1 hr after my weight training which is 5 times a week.. I have tons of energy first thing in the morning but after my work outs I just crash. I am eating clean and everything. Just wondering if there is anything out that may help my energy levels post workout as i have the rest of the day to go! Thanks for any type of advice!
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2005/06/22, 04:43 AM
-make sure to eat complex carbs before workouts...30-45 minutes beforehand....for sustained energy during workout
-drink a recovery shake after a workout...simple carbs+protein
-take 200mg of caffeine pill in the morning(sold as AWAKE or generic)....it will give you added stamina and alertness....avoid caffeinated products however if you do take it....
-space meals evenly to give you sustained energy..
-drink plenty of water....or even better....gatorade(or a drink that replenishes your body with lost electrolytes+dextrose)
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2005/06/22, 09:11 AM
Hoe fast did you increase your cardio? Cardio really should be increased gradually - two minutes a session a week, so that your heart can handle the increase. 45 minutes to an hour 5 times a week is too much. Alternate 20 minute HIIT sessions with your long sessions and take every third day off.
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Your own mind is a sacred enclosure into which nothing harmful can enter except by your permission. - Ralph Waldo Emerson
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2005/06/23, 12:54 AM
hmm...didn't read that well...asimmer is completely right....hour cardio after weight training...5 times a week? that's way too much....you should at most have only 1-2 of those days and if you do 45-60 min cardio...then do it on day off from weight training....otherwise do only a light cardio session after weight training...no wonder....even if you don't do it on same days as weight training....that's a lot.....start with 20-30 minutes....and build up....I am amazed you're able to keep going as a beginner for an hour after weight training 5 days....I'd die lol ....you must have a very strong drive......
try to do weight training 3 times a week...full body split... and do cardio 3 days a week....and have 1 day off...preferably have the 1 day in the middle of the week...and every few weeks have 2-3 days off during a chosen week....to allow your body to recover...otherwise you'll be overtraining....good luck
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2005/06/23, 09:02 AM
I'm not necessarily a beginner...only to this website I've been working out for 3 years now. But only become really serious about it the past year. I am going to try HIIT on some days and I also read that vitamin B12 may be able to help with energy levels?? Thanks for your advice
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2005/06/23, 11:01 AM
Maybe you aren't eating enough in general? As you add lean mass and increase your workout time/intensity, you may be creating too much of a deficit. Add some calories and see how you feel.
When was the last time you took a week on entirely to recuperate? Maybe you need a week off.
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Your own mind is a sacred enclosure into which nothing harmful can enter except by your permission. - Ralph Waldo Emerson
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2005/06/23, 11:43 AM
The situation you describe really depends on your goals. Are you training for an endurance event, losing weight, building muscle? You will have to tell me your goals in order for me to give you some solid advice on whether you are on the right track. If in fact you are prepping to train for an endurance sport, 5 - 1 hour cardio sessions is not out of the question. Again it really boils down to your future goals. welcome to the forum....
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2005/06/23, 08:45 PM
gangstashoes is right on point....your training might be appropriate if you plan to run a marathon....albeit with some adjustment...however if you want to build as much muscles or gain strength as possible...then you're ways off...so it depends on your goals..
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2005/06/23, 09:21 PM
If you just train for general fitness/fatloss. Train weights and cardio on seperate days. You'll maximize the use of the different energy systems.
Eat non processed food and drink water over gatorade anyday. Add some sea salt for replacing electrolytes.
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2005/06/24, 01:53 PM
Ok so my goals- Not to run in a marathon anytime soon but at some point in my life ya that would be great!! Right now I am focusing on decreasing my body fat - Yes I know comes with weight training, diet and cardio all combined together in the most appropriate and effective way. I think asimmer is right about my caloric intake. So thanks, never really thought about it. I am eating healthy but I have to try my hardest to eat throught the entire day ie- eating every 2-3 hrs. As i have increased my cardio by 10 mins 2 weeks ago im starting to notice some difference in the way my clothes are fitting So i think i need to stick to my cardio work outs 30-45 mins after my weights an d 1 hr on my days off of weights.45 -1 hr after weights was just getting boring, draggged on and none the less i wanted to shoot myself when i was done!
Deadonarrival - thanks for your advice- i drink a lot of water...i have never touched gatorade, but do you mind explaining the whole sea salt addition to H20 for electrolytes... just during/after workouts..or throughtout my day?
Again thanks everyone for your input I greatly appreciate it.
:love:
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2005/06/24, 02:50 PM
you must keep your salt levels up while doing longer endurance events. Salt packs are typically not needed for 1 hour cardio sessions though, so gatorade 50/50 mix with water should be perfect for your situation currently.
Diet is going to be the key for decreasing your body fat versus 1 hour cardio sessions though. good luck.
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