Journey, Not A Destination
- Thread starter Steve
- Start date
No problem Tom.
You never want to reduce intensity really, especially for any appreciable length of time. Deloading is very different from detraining. When you detrain, you lose the positive adaptations associated with your program.
When you take total rest for an appreciable length of time, detraining will certainly occur.
Deloading on the other hand, if perfectly fine to let some accumulated fatigue subside.
Deloading entails a simple reduction in volume and in some cases intensity too. But the reduction in intensity is usually served best by dropping the weight lifted by no more than 15% or so and building back up from there.
Curvie Girlie
New member
Doncha hate it whenthat happens!
Sorry about the injuries--did you know you Geminis are prone to injuring your digits? I bet you have little scars all over your hands!
I hope your shoulder feels better soon! 
Doncha hate it whenthat happens!
Sorry about the injuries--did you know you Geminis are prone to injuring your digits? I bet you have little scars all over your hands!
I do actually have a lot of scars on my hands. And busted up fingers too. I didn't know Geminis are prone to that, interesting.
Thanks Val.
Curvie Girlie
New member
Oh well, I was just saying--it is supposed to be an astrological thingy, but every single Gemini friend I have has broken at least ONE finger and is always cutting their hands, guys AND girls.
bethann1156
New member
Good morning Steve! Thanks for stopping by my diary...things are going well with my weightloss, though I need to "kick it up" on my workouts. Its been a busy summer for us (which has been good!) and I am focusing on starting a new routine after Labor Day when things settle down.
Its been a busy summer for us (which has been good!) and I am focusing on starting a new routine after Labor Day when things settle down.
Good morning Steve! Thanks for stopping by my diary...things are going well with my weightloss, though I need to "kick it up" on my workouts.
Sounds good Beth! Let me know if you need any help with the new routine.
Hello Steve,
Thanks for taking a look at this for me.
I have been wanting to gain muscle, and according to calorie calcs I need 2500 cal/day for muscle growth..but that number scares me because now I eat 1700. However 1700 is the amount I need for weight loss, while 2200 is my maintenance amount. I've NEVER eaten that much on a daily basis. I have to say, while on 1700 for 3 month I gained a LITTLE muscle, but I had also vastly changed my diet to include much more quality protein. In your opinon, if I am on the high end of the healthy BMI, would it be more beneficial to aim for fat loss or muscle growth? And if muscle growth- is it really necessary to eat 2500 cal/day?
Thanks for taking a look at this for me.
I have been wanting to gain muscle, and according to calorie calcs I need 2500 cal/day for muscle growth..but that number scares me because now I eat 1700. However 1700 is the amount I need for weight loss, while 2200 is my maintenance amount. I've NEVER eaten that much on a daily basis. I have to say, while on 1700 for 3 month I gained a LITTLE muscle, but I had also vastly changed my diet to include much more quality protein. In your opinon, if I am on the high end of the healthy BMI, would it be more beneficial to aim for fat loss or muscle growth? And if muscle growth- is it really necessary to eat 2500 cal/day?
What did you say your weight was again?
I don't give much weighting to BMI standards and you probably shouldn't either. Better to base your decisions on how you look and feel. If you still feel that there's an appreciable amount of fat to lose before you go on a *bulking* phase, than I'd stick with the diet.
You see, muscle building requires an energy surplus above and beyond your maintenance intake.
Fat loss requires an energy deficit, which you are currently in.
You can't have the best of both worlds, FOR THE MOST PART.
And to build muscle, yes, you do need to eat a good bit. Personally, I've got to take my diet up to about 4000 calories per day when bulking to get the results I want.
bethann1156
New member
Hope you are feeling better, Steve...I feel your pain! I broke my big toe twice and am not a stranger to shoulder pain issues (thanks to a car accident almost 17 years ago)
Curvie Girlie
New member
AmyRB
New member
Hey Steve. I've been reading through your diary and you really seem to know alot about this stuff. By the way, you look great.
I have a question. Before my pregancy I was an athlete and in excellent shape. If you read my diary you'll see what trouble I have had with my post pregnancy. I am running six days a week plus working out with a trainer 3-4 of these days. I have heard mixed advice whether or not I should take more days off from running. I enjoy it and it makes me feel great. I just don't want to wear myself down. What do ya think?
I have a question. Before my pregancy I was an athlete and in excellent shape. If you read my diary you'll see what trouble I have had with my post pregnancy. I am running six days a week plus working out with a trainer 3-4 of these days. I have heard mixed advice whether or not I should take more days off from running. I enjoy it and it makes me feel great. I just don't want to wear myself down. What do ya think?
dbutterfield
New member
Thank you for the post for the "Basic Lifts". I really appreciate the help that you ave been so far.
Sounds like you had a great weekend minus the injuries, I hope you recover fast.
Sounds like you had a great weekend minus the injuries, I hope you recover fast.
If you enjoy running, depending on intensity/duration/etc, you can do it daily.
Your leg training (assuming you are working out with weights) might have to be knocked down a bit considering the volume of leg work you are doing, including cardio.
What's your trainer have you doing?
ETA: Thanks for the compliments.
No problem, glad you found it.
I've been meaning to create that thread for sometime now, so you provided the reason.
Have fun.
Healthyhabit
New member
Yes thank you for that post!
- Sunny
- Sunny
My weight is 135, I'm female, 23, 5"4'. I guess I should go for fat loss first, but I don't want to lose the muscle I built up even if it's only a little. So should I keep weight lifting at all while I aim for fat loss? So I guess it's time for lots of cardio..bleh. And for fat loss is 1700 cal appropriate?
FORGOT to mention: I've been the same weight/body fat for 6 years even with exercising (such as 30 min cardio several times a week), so at least with the past 3 months of lifting I acheived some muscle mass, but I have a feeling if I stick to cardio now for fat loss nothing will happen since nothing happened in many years before. That's where my frustration lies right now.
FORGOT to mention: I've been the same weight/body fat for 6 years even with exercising (such as 30 min cardio several times a week), so at least with the past 3 months of lifting I acheived some muscle mass, but I have a feeling if I stick to cardio now for fat loss nothing will happen since nothing happened in many years before. That's where my frustration lies right now.
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Hve a gr8 day Tammy
AmyRB
New member
I warm up for 10-15 minutes on the ArcTRainer with my resistance on 65 and the incline on 10 before each workout. I keep my heartrate from 145-170 during the entire 1 1/2 hour and I work almost every part of my body with moderate weight and high reps. I do 4-8 sets of squats with an exercise ball with hand weights. I have bad knees so these are the only kind of squats I can do. I focus on my triceps and back a little more because these are my weaker areas. I also finish up the workout with 15-20 minutes on the ArcTrainer with the same resistance or by sprinting a mile on the track. I would like to run a marathon a year from now so I am training pretty hard. I am also starting to finally lose the baby weight since I recently started synthroid for hypothyroidism. I don't want to injure myself and lose some of this progress. What do you suggest?