STS and Cardio

[melagras]

I've been reading on the STS forum that some of you are adding on cardio after your STS workout. How are doing it? I'm mentally exhausted and starving when I get through with an STS workout.

 

[CeciFifi]

Often I will either jump rope between sets if the rest is a minute long or I add on a Hiit workout or 30 minutes of some other cardio at the end of my STS workout. This morning I needed to eat something small in between STS and cardio to boost my energy but otherwise, it depends on the day, if I've had enough sleep, enough time etc... I can add on cardio - but not everyday. Just once or twice a week. Do what works for you and try to push yourself a little when you feel you can. Hope that helps.

 

[Dela]

I've been reading on the STS forum that some of you are adding on cardio after your STS workout. How are doing it? I'm mentally exhausted and starving when I get through with an STS workout.

I'm with you on that! Especially the hunger part.

 

[Kat2002]

If I do any cardio on an STS day, I do the cardio first...and mostly shorter workouts of moderate intensity. I do that more for psychological benefit; if I put my cardio w/o first I know I will still do STS, the other way around..not so much. I don't usually pair any cardio w/ the leg workouts...cause they leave me dripping sweat.

STS hasn't been spiking my appetite...are you dieting? I am food journaling but not calorie counting. Workouts used to always spike my appetite when I was restricting cals to 'diet' levels. Right now, I sometimes workout within an hour or two of having a meal or I eat some greek yogurt as a pre-workout snack (within 30 min...but my stomach is not sensitive to eating pre-w/o).

That said, you definitely don't HAVE to add cardio on the same days as STS..I add it when I've missed cardio sessions on the off days or have a lot of time/energy.

 

[melagras]

If I do any cardio on an STS day, I do the cardio first...and mostly shorter workouts of moderate intensity. I do that more for psychological benefit; if I put my cardio w/o first I know I will still do STS, the other way around..not so much. I don't usually pair any cardio w/ the leg workouts...cause they leave me dripping sweat.

STS hasn't been spiking my appetite...are you dieting? I am food journaling but not calorie counting. Workouts used to always spike my appetite when I was restricting cals to 'diet' levels. Right now, I sometimes workout within an hour or two of having a meal or I eat some greek yogurt as a pre-workout snack (within 30 min...but my stomach is not sensitive to eating pre-w/o).

That said, you definitely don't HAVE to add cardio on the same days as STS..I add it when I've missed cardio sessions on the off days or have a lot of time/energy.

I'm definitely not dieting. I may not be eating enough throughout the day. I usually eat a half a sandwich - Ezekiel bread, almond butter and Polaner All Fruit spread right before my workout. After the workout, I drink about 12 oz of chocolate almond milk with one scoop of protein powder. I've always been an "eater." I can't restrict calories too much or I end up with a headache from hell. I usually eat every 2.5 to 3 hours.

 

[Kat2002]

I'm definitely not dieting. I may not be eating enough throughout the day. I usually eat a half a sandwich - Ezekiel bread, almond butter and Polaner All Fruit spread right before my workout. After the workout, I drink about 12 oz of chocolate almond milk with one scoop of protein powder. I've always been an "eater." I can't restrict calories too much or I end up with a headache from hell. I usually eat every 2.5 to 3 hours.

I have a similar meal for breakfast sometimes and I find I am hungry again pretty soon..the carbs in the bread and fruit spread just don't stick that long. I'm vegetarian so I find myself eating small meals often for that reason. I think adding some additional protein to your pre-w/o meal would help. I find that greek yogurt usually lasts me through (has 15-20g of protein) and then I may have a protein drink after or be ready for my next meal. Depending on how many cals your protein powder has, maybe you could swap out the bread/fruit spread and have apple slices w/ almond butter + protein drink and it would keep you better satiated for the same calories.

 

[melagras]

I have a similar meal for breakfast sometimes and I find I am hungry again pretty soon..the carbs in the bread and fruit spread just don't stick that long. I'm vegetarian so I find myself eating small meals often for that reason. I think adding some additional protein to your pre-w/o meal would help. I find that greek yogurt usually lasts me through (has 15-20g of protein) and then I may have a protein drink after or be ready for my next meal. Depending on how many cals your protein powder has, maybe you could swap out the bread/fruit spread and have apple slices w/ almond butter + protein drink and it would keep you better satiated for the same calories.

I'll give your suggestions a try. Thanks!

 

[tralaiven]

I was starving when I did STS and would sometimes tack on some cardio either before or after....all in all sometimes my workout times were up to 10 hours per week. And I ate because I was FAMISHED.

But now, due to injury, I had to do NOTHING for 4-5 weeks but sit in a chair and recover and have started doing light workouts again for the past 3 weeks....but you know what happened during the 8 weeks that I have been forced to take off? I lost 7 pounds!!! I think it has a lot to do with both the psychological and physical side effects of not working out and therefore not being so hungry.
Psychologically, when I work out I THINK I need more food and so I eat and physically I actually am hungry, so the two together is the perfect craving storm. I am going to have to keep this in mind as I begin to workout regularly again!