Avoiding burnout resulting in yo-yo weight-loss/gain.

[lilmissroperchic]

I am a newbie so forgive me if this topic has been discussed previously--I couldn't find anything on it with a quick scan of the posts.

I have always believed that I had to work out every single day to achieve optimum results from weights and cardio. I need to get away from that mindset because it always results in burnout after about six months and a serious lapse in exercise--i.e. yo-yo weight.

How many times a week do I have to do an arm workout, ab workout, leg workout, cardio workout to maintain where I am at (considering I follow a sensible diet).

I have recently found out that I don't have to use an 8-inch or 10-inch step to hit my training heart-rate, which has been a relief and a godsend to my knees and ankles. This has been a very serious adjustment for me, once again requiring a serious change in my thinking. For some reason I don't feel like I am getting the workout I need; however, when I check my heart-rate it is right where it needs to be.

Any suggestions would be greatly appreciated.

 

[KathyH]

Hi Sam! No you most certainly do not have to workout every day. Your body needs the rest to recover properly. You need to work each body part w/weight training at least 1x a week/3x a week for abs/2-3x a week for cardio. It depends on if you have any goals too. You sound advanced to me. How long have you been working out? All of us work out according to our schedules. Are you cross training? You shouldn't be doing step as your only means of cardio. You should implement other activities. HTH, Kathy

 

[Maximus]

Also you want to keep in mind that diet affects weight gain/loss much more than cardio. Jeez, if I added up the amount of weight I've gained & lost over the last year alone (5 lbs gain here, 5 lbs loss there) I bet it's over 100 lbs.

Anyway, I would not recommend cardio more than 5 times a week b/c you will burn yourself out. I would recommend putting yourself on a diet you can live with and sticking to it.

 

[Soosan]

RE: Avoiding burnout resulting in yo-yo weight-loss/gai...

Varying frequency, intensity, duration and mode (the FIT-M Principle) seems to work best for me. I have a hard time lessening the intensity of my workouts because I've always thought that the harder I worked, the fitter I'd be. I still believe in giving every workout my all, but I don't think every workout has to be as intense as possible.

I recently did a rotation that incorporated the above principle and the results I got were the best I'd ever gotten. My strength, endurance and cardio capacity increased, but the best thing about it was the enormous increase in energy I felt. Here's what I did:

http://69.0.137.118/dc/dcboard.php?...ic_id=41206&mesg_id=41206&listing_type=search

Give yourself a chance to find out what your body responds to. It sounds like it might need a little break. Good luck!

 

[pressju]

RE: Avoiding burnout resulting in yo-yo weight-loss/gai...

Hi Susan - loveed your rotation and looking to do a variation of it. Did you get tired working out 6 - 8 days in a row? What about weights? Did you go lighter or heavier during this rotation? Many thanks.

 

[Soosan]

RE: Avoiding burnout resulting in yo-yo weight-loss/gai...

Hi Fo4! I'm glad you like the rotation and would love to see your variation of it.

I've been working out 6 days a week for several years and that didn't change with this rotation. The main difference was that I varied my workouts more (strength and endurance; different types and intensities of cardio; yoga; Pilates) and made each "week" of the rotation last 9 days (including a rest day) instead of 7. This allowed me to fit in a wider variety of workouts. The weight workouts I used were the Pyramids and ME and I lifted as heavy as I could with good form. If you have these workouts, you know the Pyramids are more of a strength workout and thus use heavier weights than ME, which, of course, is an endurance workout.

HTH!

 

[lilmissroperchic]

Thanks for the helpful advice. I do feel better knowing that I don't have to work out as much as I used to. I have been physically active all my life; active in sports in high school, member of the local gym, and now an "at home" exerciser because I live in the "boonies". I do cross train, I run, walk, step, and weight train; however I would like to incorporate something a bit more "low-impact" i.e. pilates maybe?? I do not have any interest in yoga. I am getting older and between the physical activity I have done all my life and my current job (UPS driver), there has been/is an awful lot of stress on my knees, hips, and back, which I am starting to feel. Have you or anyone out there had much luck with the Pilates--is it everything the infomercials say it is??