Photocrazed - Journey to a Healthy lifestyle

Can I move to cardio now?

I know not to do HIIT more than 2-3 days per week, but what about additional running/jogging/walking on days of HIIT? I have been trying to get 8 miles per week for starters, and have found since starting HIIT, I don't hit that goal.

I am trying to do HIIT on days that I'm not doing Strength training!
 
photocrazed said:
I think I need a spot. Does that count? Hehehe. I think I should be perfectly fine doing these alone, right? Since the only free weights I have are dumbbells not exceeding 52.5 lbs each.
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No, you should be fine. Make sure you have the form down on these exercises. Especially things like squats and deadlifts.
 
photocrazed said:
Can I move to cardio now?

I know not to do HIIT more than 2-3 days per week, but what about additional running/jogging/walking on days of HIIT? I have been trying to get 8 miles per week for starters, and have found since starting HIIT, I don't hit that goal.

I am trying to do HIIT on days that I'm not doing Strength training!
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My recommendation is this, and this being a blanket recommendation I say to everyone. Start with one session of HIIT per week. Assuming your nutrition (this is a big assumption for most) is dialed in properly, if you are still not seeing what you want, add another session of HIIT. I really don't like going over 2 for most.

If you are still not seeing the desired results, more often than not, something is going on nutritionally. Either poor dietary adherance on your part or we have numbers wrong with regards to calories.

If you want to add a couple of sessions of LISS cardio, that is fine, but I don't think necessary at the moment.
 
Steve said:
No, you should be fine. Make sure you have the form down on these exercises. Especially things like squats and deadlifts.
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We have the back belt (not sure what it's called, if I can find it) and I used to do these all the time back in the day... hahaha although I haven't done them in about 8-9 years.. hmmm.. yeah I'll make sure to watch the posture etc. There are some demonstrations on bodybuilding.com so I'll try to mimic those.

As far as the HIIT, I did it 4 times in 8 days (every other day), which I didn't realize it and when I did, I stopped for almost a week and then just started again Wednesday. I have been tracking everything I have eaten, and haven't really lost any weight. I have been fluctuating between 157 & 159. Although there were a few days out of the last month that I have gone crazy and had about 2500-3000 calories.

I have been trying to stay between 1300 & 1500 cals, but have tried to accommodate for the day that I went over this week.

Sorry for monopolizing so much of your time.
 
photocrazed said:
We have the back belt (not sure what it's called, if I can find it) and I used to do these all the time back in the day... hahaha although I haven't done them in about 8-9 years.. hmmm.. yeah I'll make sure to watch the posture etc. There are some demonstrations on bodybuilding.com so I'll try to mimic those.

As far as the HIIT, I did it 4 times in 8 days (every other day), which I didn't realize it and when I did, I stopped for almost a week and then just started again Wednesday. I have been tracking everything I have eaten, and haven't really lost any weight. I have been fluctuating between 157 & 159. Although there were a few days out of the last month that I have gone crazy and had about 2500-3000 calories.

I have been trying to stay between 1300 & 1500 cals, but have tried to accommodate for the day that I went over this week.

Sorry for monopolizing so much of your time.
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I wouldn't use a weight belt. Not for what you are doing.

Yea, I would pay attention to how many sessions of HIIT you are doing.... no more than 2 for now.

And you say you have had 3000 cals on occassion and other days you are down around 1300. 3000 is too many and 1300 is too few. Haha..... I would much rather you find a healthy middle ground and stick with that.

And if you come across days where you binge.... let by gones be by gones and don't try making up for it by undereating the next day.
 
niapage said:
Howdy Photo,
How are ya doing this fine Friday? I always heard not to workout more than 5 days a week so you can allow your body time to rest and you suppose to get better results that way instead of overdoing it.
Have a great weekend your doing great Tammy
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Hey, I'm doing great! I get off work in about 20 minutes and am going shopping and home to do some school work.

I feel great. I have had 1 soda in 2 1/2 days and that's all as far as caffeine is concerned when I usually have 2-3 cups coffee per day.

I like exercising when I do it, I feel really good afterward, but I'm also sometimes reluctant to get up and do it. Once I'm there though, I'm fine! My HIIT Routine is only 13-15 minutes and then I do some more time on the treadmill up to 25 or 30 mins. I don't do A LOT of exercise per day. I see some people here that are spending 45 minutes to several hours doing things daily. I don't know how... I don't have that much time.
 
Ok, I'm going to try to keep my calories up around 1500 plus do the strength MWF with 2 HIIT sessions per week and 2 LISS sessions per week and see what happens over the next month. Since learning about Sparkpeople, I have been in-putting my daily foods in there and have been paying attention to the cals/fat/carbs/protein and have been trying to stay within their ranges, with the exception of Tuesday (My bad day).

Although, I'm going on a week long ski trip with 2 other couples the 1st week of March, and I know it will be a struggle. Everyone will want to drink and eat really bad food. I'll try to resist the urge!
 
photocrazed said:
Ok, I'm going to try to keep my calories up around 1500 plus do the strength MWF with 2 HIIT sessions per week and 2 LISS sessions per week and see what happens over the next month. Since learning about Sparkpeople, I have been in-putting my daily foods in there and have been paying attention to the cals/fat/carbs/protein and have been trying to stay within their ranges, with the exception of Tuesday (My bad day).

Although, I'm going on a week long ski trip with 2 other couples the 1st week of March, and I know it will be a struggle. Everyone will want to drink and eat really bad food. I'll try to resist the urge!
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Sounds like a plan.

I don't know much about sparkpeople, but I have heard some bad things. I can't really pass judegment though since I have never visited.

Let me know how the progress goes, I am interested to hear.

Also, when I travel, I usually don't pay attention to what I eat, especially as close as I do when I am on normal schedule. You only live once and deprivation while doing something fun like a ski trip will only bring negatives into the trip.

I would suggest making smart choices, but not fretting too much. ;)
 
Hi thanx for droppin by my space :):):) Im just jumping in here - as far as teh going away and such it is amazing how much we are aware wihtout realizing it and how easy it is to continuw to plug along and when we are bad it isnt really bad anymore or as bad as it would have been...have a great weekend
 
Squats:
1 set 140 lbs 8-10 reps
increased weight 160lbs 4 sets 6 reps

Bench Press:
1st set 90 lbs 6 reps easy
2/3 sets 100 lbs 6 reps
4 set 90 lbs 6 reps (barely made #6)

Dumbell Rows:
30 lbs each arm 4 sets

Dammit, looking back you said 3 sets. Oops. I'll try harder next time.

P.S. I'm sure I'm going to be sore as crap tomorrow!
 
I went grocery shopping today and picked up quite a few good things, and a bad thing or two. NOt REALLY bad, but I went down the bread aisle, and there it was staring back at me..

Hostess 100 Calorie packs chocolate cakes w/creamy filling. There was also Carrot cake with cream cheese icing and yellow cakes w/cream filling, but The chocolate ones had the most fiber while everything else was the same!!

Yes, I had to purchase them. They are REALLY good too! YUMMY YUMMY! Just enough in one serving to fix that craving you have.
 
photocrazed said:
Squats:
1 set 140 lbs 8-10 reps
increased weight 160lbs 4 sets 6 reps

Bench Press:
1st set 90 lbs 6 reps easy
2/3 sets 100 lbs 6 reps
4 set 90 lbs 6 reps (barely made #6)

Dumbell Rows:
30 lbs each arm 4 sets

Dammit, looking back you said 3 sets. Oops. I'll try harder next time.

P.S. I'm sure I'm going to be sore as crap tomorrow!
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2 sets is fine. It does not take much to ward off catabolism. Good job, impressive weights.
 
Steve said:
2 sets is fine. It does not take much to ward off catabolism. Good job, impressive weights.
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I figured if I was only doing this much, I should do as much weight as I could. It's going to be easier too, because for all but the rows, I'm using a machine. But my muscles were shaking for a while..and still are when I go up and down stairs. :D

I used to be really into weight lifting so it's like my muscles are waking up from hibernation.
 
Ok I completely understand about the bread aisle! I picked up a pack of twinkies a while back because I was surprise at their calorie count. Thought it would have been more & it was a LOT less than if I endulged in a real piece of cake from the bakery at work.

We have to splurge once in a while right? If its going to be a life change then we still have to include the good stuff somehow. :)
 
Exactly Right Moongoddess. We have to learn to live with the things that we cannot have whenever we want! We need to learn that instant gratification isn't what it's always about. That's what I'm trying to do. I HAVE purchased peanut butter and have been able to control the urges mostly and have had a bag of BonBOns in my pantry since Christmas that haven't been opened!

I'm taking baby steps, but I'm taking them. :)
 
100 cal cakes

Way to go on those cakes and for finding something you really enjoy and not too many calories AND you can limit your intake.

It feels so good to wake those muscles up. You go girl.
 
Hey, just dropping by to say hi! Sounds like you're doing great. :) Keep it up! And enjoy your chocolatey snacks, they're important once in a while!
 
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