Advice / help for the newby..
I know you probably get this like a billion times, and I will research -promise. But can anyone recommend some tips for....
1) Staying motivated - I find it really difficult to drag my a** out of bed let alone to the gym. And the days that I do -although I get that sense of achievement and the diet starts out good, by afternoon I'm flagging and chocolate is screaming my name. Some days I don't give in, and feel crap and the days I do give in, again I feel crap.
2) Injuries - enthusiasm, I get the buzz like most people and I think "I'm not an athlete and they must do waaay more exercise that me so it can't hurt me ..." and so I over do it and end up with an injury. At the moment I have right calf issue due to over enthusiastic treadmill use (yes treadmill!!! Not even out doors) I always do lot of stretching and warm ups/downs. But no matter what...I always seem to do something to myself thats painful and then limits my workout.
In the gym I do a mix of cardio ...warm up...
10 mins bike
10 mins x cross
Then switch to weights...
Lat pull down x 15 reps @ 25/30 kg?? kilo (It began with a K...)
Rest...then again 10 reps@ 30kg.
Chess press x 10 reps @ 25kg
Rest...then again x 10 @20kg
Butterfly x 15 reps @ 30kgs
Rest...15 reps@ 25kg
Then I move onto my legs....
Leg press...x 20 reps @ 60kg
Rest... x 15 reps @60kg
Leg curl x 15 reps @ 25kg
Rest ... x 10 reps @ 25kg
I also do free weights and floor work, consisting off sit ups on the ball, leg raises, plank etc and 3kg dumbell in each hand, which is basically the same as above x reps etc.
I then go back to the stepper and do 5 mins climb at a rate of 70 - 90 steps per minute.
Then rowing for around 10 mins -leisurely pace.
Note* When I do the weights I feel pretty strong for the first couple of reps, but gradually start to shake. Then I have my break, and then drop the weight slightly and go again at the reps -shaking like you wouldn't believe. - but i guess this is normal?
I do this about 3 times a week - Monday, Thurs and fri. (I have night school 5.30 - 9.30 Tues & Wed) Weekends I try to cycle and run (depending on whats hurting me - usually cycle as it doesn't make my calves hurt as much.)
Supplements....(breakfast) I take cyclone (maximuscle) But I know this stuff is high in calories so I only do 1 scoop instead of two. I find two scoops is impossible to drink anyway. Take this with skimmed milk.
However, by around 11am I am starving...and it's really difficult to hold out to lunch, even with lots of water etc. I have some nuts which I can nibble but I try not to as I tend to get out of hand.
My lunch usually consists of wholemeal bread, chicken and mango + either banana or orange. Lots of water /tea.
Dinner usually consists of either steamed salmon plus veg and maybe some rice (sometimes white, depending on how much time i have)
I am also taking ECA (one in the morning and one mid afternoon) These are...
100mg green tea
100mg yerba mate
200mg kola nut
150mg e-z guggulsterones
150mg chromium picolate
100mg acetyl l-carnitine
25mg ginger root extract
(I take these to help with my appettite issues, but usually the rda doesn't do anything, so sometimes I take an extra pill ...
I take Benadryl at night to down regulate receptors...
My drink at the gym is a vit B complex (Niacin, B6, B12....potassium, sodium etc) efferescent vit tab in water. Zero calories.
I do tend to sweat a lot and feel quite good during my work outs, but tend to crash at home and feel exhaustered later on. (Cold)Getting up in the morning is a killer.
I have also started taking BCAA's (holand and barrett) 1000mg?? i think. (Bad memory sorry)
( I also suffer from depression, or so they tell me. So I take st johns wort, 5-htp and anti-depressants) which explains the fatigue and lack of motivation I know....but I have gotten over it before!!!!! I can do it again. )
Anyone out there see any faults in my routine??? Can anyone help /explain why and where I am going wrong. Nothing is working!!! if anything my weight just keeps going up *cry*.
Ok, off out for a cycle ride now Burn baby burn!!!