need help with cardio
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
need help with cardio - 2/19/2006 11:38:11 AM
|
|
|
silent bark
Posts: 16
Joined: 2/19/2006
Status: offline
|
I dislocated my knee last year and went from 185 lbs up to about 230 and am very unhappy with my body now. I can run but when i get done i am hurting pretty bad is there anything else i should try besides just useing the bike. it is also hard to do any weight traning that i have to bend my knee is what would be the best way to get my knee strong again. I am just getting back into working out and just looking for some good ideas.
thanks,
Silent
|
|
|
|
|
RE: need help with cardio - 2/19/2006 4:27:18 PM
|
|
|
silent bark
Posts: 16
Joined: 2/19/2006
Status: offline
|
Yes please if you have any suggestions on a good deit i would like to hear them.
(in reply to danmirage)
|
|
|
|
|
RE: need help with cardio - 2/19/2006 7:18:27 PM
|
|
|
danmirage
Posts: 6351
Joined: 11/20/2005
Status: online
|
I will pop the steps in here and then we can go from there...
This is a lot of info so go step by step!
Ask questions.
#1 diet - most important
You need to be eating enough calories so that your body is not in survival mode!
500 calories under your needs will lose you 1 pound a week...if you need more, some will likely be muscle...so you have to decide what weight you want to lose, just decide how much you want by how much you lose per week!
At least 4-6 meals a day!
Go to this post to figure your daily calories if you don't have a clue.
Calories needed per day for various goals <------ link for you to click
At the bottom of the post is a link to a spreadsheet/calculator that you can use...
Use fitday.com to plan meals to get what you need not just as a meal journal...it is free! Use fitday.com as a MEAL PLANNER..not just a journal. To help you tweak your diet into different mixes!
Basic meal:
A protein (3 oz Chicken/turkey/beef/soy...)
A vegetable (1/2 cup broccoli/green beans/peppers/ 2 cups salad...)
A carb source (1/2 cup Rice/quinoa/amaranth/oatmeal...sweet potato, potato...)
Sufficient good fat (from the protein and/or Fish oils, omega 3 oils, flax oils, nuts..)
You are looking for:
Protein-15-30%,
carbohydrates-40-75%,
fat-10-30%
...of your total calories
The ideal range of protein for growth is .6-.9 grams per pound of body weight.
If you are a light eater and meats sit like a brick in your tummy then go for the lower part of that range.
If you enjoy meats and could eat them many times in the day, and they give you energy...go for the higher end.
Target the fat % on the scale proportionate with the protein. Then inversely proportion the carbs to the protein.
Foods should be fresh whole foods. Carbs should be from veggies and non processed starches (rice, baked sweet potato, potato, quinoa, amaranth...) with some fruits. Drop most processed sugars from your diet.
It depends on your preferences and your body chemistry. Everyone IS different in the way they digest and use food. You have to work with it to find what gives you the most energy and power, focus and good feeling.
Yes, I am speaking from experience as a trainer. I assess clients for where to start their meals, then assign a diet and adjust based upon what we observe. This is what you will do for yourself.
Experiment with different mixes...1 week strict per "experiment"!
I.E. (these are the extremes and represent points in a whole spectrum! They give you ideas of parts of the spectrum to explore)
The moderate protein type=
Protein-20%,
carbohydrates-65%,
fat-15%
High Protein type=
Protein-30%,
carbohydrates-40%,
fat-30%
High Carb type=
Protein-15%,
carbohydrates-75%,
fat-10%
#2 Training
train your whole body
Chest
Back
Biceps
Triceps
Shoulders
Legs
Calves
Abdominals
Optimal set / rep ranges and days between:
For muscular Endurance the rep range is 12-25 slow pace/30-90 second rests/ 1-3 sets / 1-2 days between
For muscle size the rep range is 9-12 slow- moderate pace/30-60 second rests / 3 -4 sets per / 4-7 days between
For Strength (vs. power) the rep range is 6-8 slow pace/2-3 minute rests/ 3-4 sets per / 4-7 days between
For power the rep range is 1-5 fast/explosive pace /3-5 minute rests/ 4-8 sets per / 2-3 days between
That has been heavily tested and it works...courtesy of the National Academy of Sports Medicine.
You may want to start in the endurance range and work your war up in weight slowly adn thus into the muscle size range. Later doing occasional strength and power for variation!
There are a lot of intensity principles that you can toy with to spice up your results a bit. Some discussion threads on varying intensity...
http://www.discussbodybuilding.com/m_87226/mpage_1/key_/tm.htm#87256
http://www.discussbodybuilding.com/m_93729/mpage_1/key_/tm.htm#94183
#3 Cardio
The body adapts very quickly to cardio, even faster than it does to lifting. For this reason it is important to vary an aspect of your Cardio about every 2-3 weeks, or as needed to maintain the momentum of body fat loss.
If you do the same things every day, you get less and less caloric expenditure from them. Additionally, as you lose weight, the number of calories expended from an activity declines!
The solution? Vary your training to keep your body from getting accustomed to it.
The things to vary every 2-3 weeks or so - in this order of "importance":
The the intensity of your training...slower/low intensity, moderate speed and intensity, high speed and intensity, intervals
The type of exercise you do...bike, rowing, elliptical trainer, treadmill, walking, etc
The length of time you train...from 20 minutes, to 30 minutes, to 40 minutes, to 50 to an hour.
The frequency with which you train...3 days a week, to 4 days a week, to 5 days a week, to 2x day 3 days a week
Some notes about this...change your frequency only as a last resort!!! The more frequently you do cardio, the quicker the body adapts and the LESS you get from it!!!!!
Be sure to take 1 full week at least every 3 months doing NOTHING!!! In addition to other benefits, this de-conditions the body so that when you come back your body is more responsive again. When you come back, start your training at 30 minutes 4x week and moderate intensity with a new type of cardio.
Then increase the intensity (2-3 weeks), then try interval training (2-3 weeks), then switch the type of cardio and start the new type at moderate (2-3 weeks), then high (2-3 weeks), then intervals (2-3 weeks), then switch and repeat. Then add 10 minutes and go 50 at moderate (2-3 weeks), then high (2-3 weeks), then intervals (2-3 weeks).
After 3 months...REST and come back and repeat the pattern.
IF after 1-2 weeks you are not seeing any loss of body fat weight, you may need more time. If you still see nothing, you may need another day.
#4 track your progress!
On the topic of Body fat measurement...
The methods YOU can use to test your body fat yourself are unreliable on a one time basis. They are better used to track changes over time on an ongoing basis.
Test every 1-3 weeks at the same time of day...and use the same scale to take your weight.
Here is a calculator that allows you to use skinfold calipers (3 or 7 point test) or tape measure
http://www.linear-software.com/online.html
Here is the best price I have found to date for good cheap accurate calipers:
skinfold Calipers <--- link to place on amazon where it is cheapest
Once your diet and training are in place, measure your body composition and go a week following your plan. Take circumference measurements of your muscles.
At the end of the week (and each week) check your body composition again - always at the same time of day with the same method and tools.
--If at first you are just gaining fat, then revamp your training it is obviously not sufficient to create muscle gains, also look at adjusting your caloric intake and nutrient balance.
--If you are gaining fat and muscle, stay where you are! or if it is too much fat, you can drop calories 250 or add a bit of cardio.
--If you are just gaining muscle go another week as is.
--If you gain muscle and lose fat but gain no weight (or lose weight), add calories (keeping the %) 250 and go another week
--If you are gaining muscle and losing fat...while gaining weight you are at an optimal balance.
--If you are just losing fat bump your calories up 250-500 calories.
--If at first you are just losing muscle, adjusting your caloric intake up 500 calories.
--If you are neither gaining nor losing muscle or fat...you are at maintenance. Add 500 calories.
#5 the basics
Keep the training under an hour
Do not over train
Don't miss a meal.
Don't go low carb on us.
8-12 cups water minimum a day!!!
Don't let your calories get behind your muscle gains.
Multivitamin to support growth!
8 hours sleep a night
Avoid artificial additives (flavorings, coloring, preservatives) in foods
Cut out processed foods
get pre and post work out nutrition:
Here is a general rule for replenishing glycogen and sparing muscle pre-post workout:
0.2 g/lb high glycemic index carbs
0.1 g/lb whey (or Just 5 grams of BCAA or 15 grams of EAAs)
with cardio, start with the least amount of it you can do…3x20 minutes. I will guess you are training and so you probably will not need to.
Diet will be your biggest challenge. You have to get the caloric level sufficient so that you are gaining weight. You should expect to gain .5 to 2 pounds a week.
Any questions…after you do your homework…post your caloric needs, diet, and training and we can comment to get you in the groove!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to silent bark)
|
|
|
|
|
RE: need help with cardio - 2/19/2006 7:30:57 PM
|
|
|
silent bark
Posts: 16
Joined: 2/19/2006
Status: offline
|
Thanks dan i will give this a try and i will let you know how everything is working.
(in reply to danmirage)
|
|
|
|
|
RE: need help with cardio - 2/20/2006 8:58:59 AM
|
|
|
silent bark
Posts: 16
Joined: 2/19/2006
Status: offline
|
If i am useing a fat burner supp. should i have a greater intake on my calories or should i stay in target weight loss for my weight. also i was on a diet basicly like you descibed for the past few days and i lost tree pounds in three days is this good or bad?
< Message edited by silent bark -- 2/20/2006 9:02:46 AM >
(in reply to danmirage)
|
|
|
|
|
RE: need help with cardio - 2/20/2006 9:11:27 AM
|
|
|
danmirage
Posts: 6351
Joined: 11/20/2005
Status: online
|
quote:
should i have a greater intake on my calories or should i stay in target weight loss for my weight.
There are different types of "fat burner" supps.
Some simply make it easier for the body to preferentially mobilize fat for energy, while others actually increase the metabolism. Some jsut affect the appetite. Some make wild unsubstantiated claims.
1) You lose body fat when you burn slightly more calories than you take in.
2) You lose body fat when your body is receiving optimal nutrition to support fat burning (i.e. not in survival mode) such that there are no shortages of protein, and sufficient fats and carbohydrates - and your muscles are stimulated sufficiently to use fat as energy throughout the day.
There are other factors....but your overall diet/daily caloric balance is the biggest factor...not just some special supplement or shake.
You MUST stay hydrated.
Ideally, if you are in a mild/moderate caloric deficit and on a thermogenic aid it will increase the deficit.
If you are in a 500 calorie deficit and using a lipotropic aid it should help the body use fat to make up the caloric shortage.
If, however it simply affects appetite..then that is all it does.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to silent bark)
|
|
|
|
|
RE: need help with cardio - 2/20/2006 9:24:32 AM
|
|
|
silent bark
Posts: 16
Joined: 2/19/2006
Status: offline
|
I am useing a fat burner that speeds up my metabolism and it gives me more energy through out the day.
(in reply to danmirage)
|
|
|
|
|
RE: need help with cardio - 2/22/2006 2:59:09 PM
|
|
|
silent bark
Posts: 16
Joined: 2/19/2006
Status: offline
|
Dan i am down to 225 and i went to the doctor and i got my BF% taken and i was at 14.3%. I was woundering if it would be a better idea just to go for bulk. Most my fat is just in my gut and what i'm thinking is with a good bulk workout and a moderate cardio i should get the bulk and start to lose the gut. do you think this is a good idea??
(in reply to danmirage)
|
|
|
|
|
RE: need help with cardio - 2/22/2006 3:08:56 PM
|
|
|
silent bark
Posts: 16
Joined: 2/19/2006
Status: offline
|
i've been doing a normal work out with my knee brace on and it hasn't felt to bad yet so i'm really hoping it will do alright i just don't bend all the way when i do leg pressi keep a slow motion that never stops so it constant resistance. Also can you give me any ideas of supp. that will keep me pumped up and also help me pump up.
(in reply to danmirage)
|
|
|
|
|
RE: need help with cardio - 2/22/2006 3:12:24 PM
|
|
|
silent bark
Posts: 16
Joined: 2/19/2006
Status: offline
|
is it better to train arm on different days then the chest and back. yeah i thought about that i'm going to keep my calories about 2000 and i believe this should be right
< Message edited by silent bark -- 2/22/2006 3:13:54 PM >
(in reply to silent bark)
|
|
|
|
|
RE: need help with cardio - 2/22/2006 3:22:03 PM
|
|
|
silent bark
Posts: 16
Joined: 2/19/2006
Status: offline
|
i go mondays wed, and fri, i was running a mile but since talking with you i'm going to stop that and go straight to lifting.
bench: 190 to fail, 170 to fail 150 to fail 130 to fail 3sets
fly: 120 to fail, 110 to fail, 100 to fail, 90 to fail 3 sets
bicep curl: 50 to fail, 40 to fail 30 to fail 3 sets
triceps: 60 to fail, 50 to fail 40 to fail 3 sets
leg press: 160 to fail, 150 to fail, 140 to fail 3 sets
do abs at home every other night
reverse sit ups at home the nights i don't do my abs
i will probalby change that up in 2-3 weeks and do less weight more reps
< Message edited by silent bark -- 2/22/2006 3:23:19 PM >
(in reply to danmirage)
|
|
|
|
|
RE: need help with cardio - 2/22/2006 3:45:53 PM
|
|
|
silent bark
Posts: 16
Joined: 2/19/2006
Status: offline
|
i do about 17 through the whole first and second set and by the third set i start to get a little tiredso there a little lower then about the same when i do fly, bicep and tricep are around 14 reps through all three sets leg press is 20 on the first set 18 on second and 15 on third i'm looking for a good excersice for my back and shoulders to get a max work out
(in reply to danmirage)
|
|
|
|
|
RE: need help with cardio - 2/22/2006 6:46:38 PM
|
|
|
danmirage
Posts: 6351
Joined: 11/20/2005
Status: online
|
For you seated pulldowns or cable row.
For shoulders Military press.
Here is a directory of exercises so you have the power!
http://www.exrx.net/Lists/Directory.html
Listen
quote:
I was woundering if it would be a better idea just to go for bulk.
quote:
i'm going to keep my calories about 2000 and i believe this should be right
That sounds too low for you to gain bulk. Did you go to the link I gave to figure out your calories? Do that and you will see the lowest number for gaining muscle for you....or the maintenance number...if you want to work on some fat first.
As long as that workouts are under an hour you are fine. If it is over than may be time to do a 2-day split.
To gain mass remember what I posted for muscle size?
9-12 reps per set 3 sets per bodypart 30-60 seconds between sets 4-7 days between repeated training days. So that might be where you want to head when you change up in 2-3 weeks.
Once you are getting enough carbs and complete nutrition you will have LOTs of energy and good pumps! If you still need some supplement AFTER you get the diet dialed in there are some good options...but they all come after diet!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to silent bark)
|
|
|
|
|
|
Advertisement
|
|
|
|
|
 New Messages |
 No New Messages |
 Hot Topic w/ New Messages |
 Hot Topic w/o New Messages |
 Locked w/ New Messages |
 Locked w/o New Messages |
|
 Post New Thread
Reply to Message
Post New Poll
Submit Vote
Delete My Own Post
Delete My Own Thread
Rate Posts |
|
|
Printable Version
