CleverMoms Coupons and Deals Forums: Daily Exercise Support!

Question 1): How much more is that than you are doing now? If it's a lot, then you may deplete your resources, and get burned out or sick. It seems like a lot. Gradual increase is best.

Question 2): Why 30 min. run/cardio and then kickboxing? I am thinking you should cut back on one or the other, or alternate one day kickboxing, two days later run/elliptical. If you really want to lose weight, you need to focus on heavy weight training, i.e. weights that you can't lift more than 12 or so times.

To really change your body composition you need to work your muscles to fatigue. And then they need time to rest. All of the muscle building (i.e. toning) happens in the recovery phase. Heavier weight training will reshape your muscles and burn more calories - you will not get "big." But if you do squats or lunges in kickboxing, you may not want to work lower body the next day so your muscles can recover.

You want to be really working to lift those weights. In fact, pick up any of Cathe Friedrich's videos ( http://www.Cathe.com or http://www.collagevideo.com - I Iike Pyramid up/down and gym style series - stay away from cardio combos only because you do so much of it) for weight training. She is HARD - but very good.

So my wrap up would be: 1) Either the run/elliptical or kickboxing, depending on what you have time for, instead of both; 2) Heavier weight training; 3) A "clean" diet, i.e. lots of fruits and veggies, not a lot of processed foods, add high fiber grains. 4) Eat frequently, but small (every 2-3 hours); 5) Lean proteins; 6) Multi-vitamin; 7) Drink lots of water.

My theory is, and it's NOT scientifically proven anywhere but in my own head based on my own body, is that our bodies try to adapt. So what I do is vary my exercise and vary my calories to keep it "on its toes." Maybe one week stick to your original plan; the next week cut back a little as I recommended; the following week go back to harder plan. Try to vary your calories, too. One day eat more, next day less, day after medium. I believe that our bodies adapt to expending a certain amount of calories and taking in a certain amount of calories. Because technically - I do not eat that much. I spin about 5 days per week. I lift weights. I bike ride. I still weigh the same. Why? Because my body knows about how many calories I burn per week and I think it compensates! So now some weeks I do less, some weeks more. Trying to trick it into submission. Maybe even take two days off in a row(!) before a heavier week. Throw it for a loop.

You should be fine alternating the cardio/weight days unless, like I said, you do a lot of lower body work in kickboxing (then just do more legs that day and focus on upper body/core the next). Listen to your body. If you need to rest, rest. Then come back stronger. Keep me posted.

--------------------
Helen Ryan aka Spinchick
"Chocolate doesn't make the world go around ... but it certainly makes the ride worthwhile!"
askhelen@flexyourbody.com
http://www.flexyourbody.com
Blog: http://www.flexyourbody.com/wp/

Edited by spinchick (09/04/07 02:22 AM)

Post Extras