becbec's road to recovery

[becbec]

yeah, they could only do a part order so i think that's why i got it. would have preferred a shaker though!! hint hint

no workout today apart from an ab workout for maybe 15 mins, i start work at 6.30 tomorrow and my quads and triceps are still owie from yesterday :twisted:

m1: 1/2 serve ON soy protein with milk, 1/2 serve ON soy protein with water (checking mixability, water gets a big tick) although the lumps of powder don't actually taste that bad, i need a blender :nod:

m2: 2 corn thins with pb

m3: 1 cup brown rice, 1 cup veges

m4: peach

m5: soy hot choc

m6: smoked chicken and salad

[becbec]

noob question

when i'm doing cardio my heart rate is always between 170-190, should i be going hard like i am or doing a longer session of cardio with a lower heart rate to achieve higher fat burning?

[bigdogbob]

For higher fat burning you need to mix it up with the HIIT.

high intensity for 30 secs to 1min and then lower intensity for 1-2 mins eg if on treadmill fast walk to sprint back to fast walk

Keeps your heart rate up all the time but easier to maintain for longer

[becbec]

For higher fat burning you need to mix it up with the HIIT.

high intensity for 30 secs to 1min and then lower intensity for 1-2 mins eg if on treadmill fast walk to sprint back to fast walk

Keeps your heart rate up all the time but easier to maintain for longer

yeah, that's what i do but should my heart rate really be up there or am i going too hard? i've just been reading into the %of max heart rate and the fat burningn and cardio zones which has me a bit confuzzled

oh and could someone please explain to me the difference between casein, whey and isolate protein powders

[Luigi]

isolates pure, casein is slow releasing, whey is a bi product of milk, fast releasing.

[becbec]

isolates pure, casein is slow releasing, whey is a bi product of milk, fast releasing.

do isolate or casien have milk products in them?

[runveerun]

Yep both are milk derived so no good for you BecBec- you can't do milk can you?

[becbec]

Yep both are milk derived so no good for you BecBec- you can't do milk can you?

noooooo :cry:

oh well, this soy will have to do!

[Progress]

Yeah what RunVeeRun said. Though I do remember reading somewhere about Isolate being pretty sweet for *most* lactose intolerant people? Let me see... yeah here we go, something along these lines...

Individuals with lactose intolerance should select a pure whey protein isolate, which has less than 0.1 gram of lactose per tablespoon (20 grams). This is less lactose than the amount found in a cup of yogurt and research has shown that most people with lactose intolerance have no trouble taking this very small amount of lactose. Individuals with lactose intolerance should avoid whey protein concentrates as they usually contain lactose and the amount can vary greatly from product to product.

(from http://www.wheyoflife.org/faq.cfm#19 )

But I imagine if you're really wanting to be totally on the safe side, then cutting out all of those milk derivatives is probably wise? (As long as you remember to get your calcium from somewhere!)

[becbec]

Yeah what RunVeeRun said. Though I do remember reading somewhere about Isolate being pretty sweet for *most* lactose intolerant people? Let me see... yeah here we go, something along these lines...

Individuals with lactose intolerance should select a pure whey protein isolate, which has less than 0.1 gram of lactose per tablespoon (20 grams). This is less lactose than the amount found in a cup of yogurt and research has shown that most people with lactose intolerance have no trouble taking this very small amount of lactose. Individuals with lactose intolerance should avoid whey protein concentrates as they usually contain lactose and the amount can vary greatly from product to product.

(from http://www.wheyoflife.org/faq.cfm#19 )

But I imagine if you're really wanting to be totally on the safe side, then cutting out all of those milk derivatives is probably wise? (As long as you remember to get your calcium from somewhere!)

I'm not lactose intollerant, it's just part of an anti-inflammatory diet i'm trying so i guess that 0.1 gram isn't really gonna do much!

yup, stocked up on my fortified soy milk and calcium pills

[jesses]

wow happening journal.

on the cardio note a high heart rate is good for burning fat. basically the more work you do the more calories you burn and more fat you loose. hence early morning cardio to burn fat because your body cant get calories from food so burns fat.

there is the fat burning and cardio zone on the cardio machines because most people who use them are over weight business people who couldnt care less how fit the are but want to drop pounds. the fat burning zone is really the minimum amount of work needed to have a noticeable effect on your body. while this is ok for lazy people you will burn more fat by working harder. HIIT is good for this as you can significantly raise the intensities of your cardio and maintain that level for longer.

in summery to my typing frenzy do HIIT for cardio and generally work between 75-85% of max heart rate. sorry for reiterating anyone

[jesses]

oh and another trick for fat burning is lower the rest times between sets. when cutting ill use 30sec rests and lift for an hour then hiit for 30mins after. gives an elevated heart rate for a longer period of time. be warned you will get sweaty :shock:

[teamfatboy]

yeah, that's what i do but should my heart rate really be up there or am i going too hard? i've just been reading into the %of max heart rate and the fat burningn and cardio zones which has me a bit confuzzled

Nessie's right, HIIT is the most effective fat burner.. more effective than steady-state, which is where the two zones come in. Fatburning (65% Max hr (220-age)) and cardio (80% MHR) are for just setting the speed on a cardio device and going. High-Intensity Intervals means flat-out sprints for periods, backing off but not til you're fully recovered, then hitting full speed again. If a person's 17, 80% would be 220-34=186 bpm, so you're def working the cardio end.

At lower HR's, less calories are burned - so sprinting will burn calories faster. But, the distinction is that at that level of heart rate, you're using muscle for energy, not fat - which is why sprinters are muscular and marathoners are string-beans (really fit, lean as anything, but not carrying much muscle). The way HIIT works is EPOC - excess post-exercise oxygen consumption. Your muscles basically are tricked into oxidising (burning) fat for longer after the exercise stops.

There's a growing school of thought saying HIIT is the optimum mix between fat-burning at 65% for loooooong periods, and giving up muscle mass at higher HR's.

Any help?

[becbec]

yeah, that's what i do but should my heart rate really be up there or am i going too hard? i've just been reading into the %of max heart rate and the fat burningn and cardio zones which has me a bit confuzzled

Nessie's right, HIIT is the most effective fat burner.. more effective than steady-state, which is where the two zones come in. Fatburning (65% Max hr (220-age)) and cardio (80% MHR) are for just setting the speed on a cardio device and going. High-Intensity Intervals means flat-out sprints for periods, backing off but not til you're fully recovered, then hitting full speed again. If a person's 17, 80% would be 220-34=186 bpm, so you're def working the cardio end.

At lower HR's, less calories are burned - so sprinting will burn calories faster. But, the distinction is that at that level of heart rate, you're using muscle for energy, not fat - which is why sprinters are muscular and marathoners are string-beans (really fit, lean as anything, but not carrying much muscle). The way HIIT works is EPOC - excess post-exercise oxygen consumption. Your muscles basically are tricked into oxidising (burning) fat for longer after the exercise stops.

There's a growing school of thought saying HIIT is the optimum mix between fat-burning at 65% for loooooong periods, and giving up muscle mass at higher HR's.

Any help?

yup, thanks for that . i guess i just have to go harder in the maximum times!

oh and another trick for fat burning is lower the rest times between sets. when cutting ill use 30sec rests and lift for an hour then hiit for 30mins after. gives an elevated heart rate for a longer period of time. be warned you will get sweaty :shock:

haha i get sweaty anyway! my mum thought i had been swimming and i was like nah, just sweating :pfft:

[teamfatboy]

If the gym cardio equipment has Heart Rate hand grips, use them - and adjust accordingly. But Jesse's point about short breaks between weights sets is also a good one. Watch folks lifting weights - the ones who sit around talking for five minutes will NOT be the ones getting results :nod:

Jesse also makes a good point about cardio timing - after weights is way better than before weights.

Othe good times are before breakfast (while the body's still fasting from sleep) and last thing at night (fools the body into sustaining "awake" metabolism levels).

[becbec]

If the gym cardio equipment has Heart Rate hand grips, use them - and adjust accordingly. But Jesse's point about short breaks between weights sets is also a good one. Watch folks lifting weights - the ones who sit around talking for five minutes will NOT be the ones getting results :nod:

Jesse also makes a good point about cardio timing - after weights is way better than before weights.

Othe good times are before breakfast (while the body's still fasting from sleep) and last thing at night (fools the body into sustaining "awake" metabolism levels).

haha i don't know if i could mentally put myself through cardio AFTER weights, it's like food, you save the best till last. arggg toughen up becca!! :twisted:

[becbec]

Becbec's master plan

1. Arrive at gym

2. Do weights with small rest periods in between

3. Don't do weights if it hurts my joints or if the muscle is too sore

4. Do cardio, will use 1 min on level 1, 1 min level 4, 1 min level 6, 1 min level 8, 1 min max, 1 min level 5 and then upwards to max, then back down to level 5 and so on for 20 mins

5. Exit gym without falling down the stairs

I also think i might start doing cardio in the morning as well as at night. My main goal at the moment is to lose fat and then to start building muscle

[teamfatboy]

Becbec's master plan

5. Exit gym without falling down the stairs

Love the plan, especially step 5 - if you find the secret to that one, please can you tell me!

[jesses]

sweet looks good girl just remember with shorter rest times you will not be able to lift as much as you can with longer rests. so dont go beating yourself up about your apparent lack of strength.

working a sore muscle is ok as long as you use a little common sense ie if your arm feels like its being ripped in half probly not such a good idea, if its just a little twinge, man up girl! these things will come to you with experience, you will come to know when your body has had enough and when you still have a little to give

[becbec]

Becbec's master plan

5. Exit gym without falling down the stairs

Love the plan, especially step 5 - if you find the secret to that one, please can you tell me!

basically hold on for dear life/dignity to the hand rail with both hands and place one foot infront of the other slowly lowering the foot down. sometimes walking like a crab sideways helps :pfft: i used to do that when i was learning to walk again

[becbec]

sweet looks good girl just remember with shorter rest times you will not be able to lift as much as you can with longer rests. so dont go beating yourself up about your apparent lack of strength.

working a sore muscle is ok as long as you use a little common sense ie if your arm feels like its being ripped in half probly not such a good idea, if its just a little twinge, man up girl! these things will come to you with experience, you will come to know when your body has had enough and when you still have a little to give

will it slow down my strength gains?

[jesses]

yes. if you want fast strength gains you should be training in the 3-6rep range with 90-120seconds rest for recovery. with shorter rests you will still gain strength but a slower rate.

you will increase your aerobic fitness so will able to go harder for longer.

I've found 30sec rests with 12-15rep sets gives an amazing muscle pump and also seems to build lean muscle while burning fat, altho i would recommend a high protein diet to go along with it.

I personally tried this set up when I started out, I lost only 2kg but my body composition changed completely. I went from chubby with no abs to lean with nice abs and visible muscles everywhere else. I know this definitely happen because after about 8 weeks on the program I had people coming up to me asking what I had been doing because the could see a very noticeable change. So yeah thats my plug for the program

[Sportsgirl]

yeah, that's what i do but should my heart rate really be up there or am i going too hard? i've just been reading into the %of max heart rate and the fat burningn and cardio zones which has me a bit confuzzled

That's probably too hard for cardio all the time. You want to mix it up between doing intervals sometimes and steady state other times. Cardio can be a training stress too if you're going too hard.

Don't worry about "zones" when doing cardio. It's overall calorie burn that matters.

[Sportsgirl]

Just wanted to add something about HIIT. Be careful with it. It is a stress on the body and considered a leg workout. If you do HIIT and then work legs twice a week then you're effectively working your legs 4 days a week. Same if you're doing 1 leg workout and 3 days HIIT.

A better option is just to do plain interval training... not the "high intensity" part where you go all out. Still work hard in the interval part to make you breathe a little harder but not to the point where you can't go any harder. That will burn you out in a hurry.

[becbec]

thanks for the adivice everyone

got up suuuuuper early for training at work so no morning cardio today

workout:

chest press

10x25

5x20

10x15

5x15

hack squat

today i realised that with no extra weight on it, it's actually 90 pounds :pfft:

1x10

massive pain in the back of my knees cause of swelling so that's all i did

lying leg curls

3x10x12kg's

again this hurt the back on my knees

inner thigh machine

3x10x24kg's

hurts the inside of my right knee

assisted chin ups

10x6kg's wide grip (lord i am a weakling)

10x6kg's close grip

did this 3 times

cardio:

20 mins of proper HIIT :evil: :evil: :evil: :evil: :evil:

5 min warm down, weeeeee light headedness

the good news is i made it down the stairs :pfft:

foods:

m1: ON soy protein shake with water

m2: coffee, mini roast vegetable filo (made this myself, low fat ), frozen soy yoghurt

m3: 2 x marshmellow chocolate fish :oops:

m4: post work out ON soy protein shake with dextrose

m5: 85g tuna, 2 corn thins w/ peanute butter