File :-(, x, )
Anonymous
hey /fit/

149.3 Kg (328.5 pounds) 198cm (6' 6") guy who is working on losing weight here.

I only started 3 days ago but I am already seeing positive results, which is great as it helps keep me motivated, The problem for me is, the first 2 days I did 30 minutes of cardio / bodyweight training, being careful to work different muscle groups each day, Unfortunately I then got called in to work on the third day (stocking a supermarket, in b4 underage b& I need a job with good night shifts cause I'm at uni) which involves alot of squatting to get to low shelves and boxes as well as heavy lifting meaning I didn't really get my day off as planned.

Now I know I need a rest from the muscle work because I'm starting to feel it, but I don't want to avoid excercise altogether, because 1 day without excercise quickly becomes 2 then a week or so I have found in the past.

Here comes the problem, Due to my bodyweight combined with my lacklustre muscletone my calves get a major workout from jogging and jumping jacks (my 2 primary cardios so far) and I want to rest them along with the other muscles tomorrow.

tl;dr: What's a good cardio workout that won't put too much strain on my calves. Also, is 2 days on different muscles mixed with cardio then a break of pure cardio a good idea or would I be better off having one major muscle session, then 1 day off of pure cardio.
>> Anonymous
OP here.

Just had another thought, I have been doing some minor weight / jogging in the morning(about 15 minutes) on top of my 30 minute session because I have read this is the best way to set up your metabolism daily, is this daily a good idea (rest day would be all jogging?
>> Anonymous
Bump.

I really need some help here before I resort to 30 minites of Wii Sports: Boxing... then again, maybe that's not such a bad option.
>> Anonymous
Are you doing this at a gym?
What is your diet? What did you eat since you started?

If you can fix the nutrition part then there is not need for cardio every single day.
>> Anonymous
You are supposed to take at least one day off for your muscles to recover. Ideally your muscles need two days rest to fully recover and grow new muscle. Exercising everyday can lead to overtraining, which can cause the reverse (muscle loss).

I think I have the same problem. My job requires several hours of carrying food to and from a salad bar at a buffet house. I carry 10 "crocks" of food at a time, each one weighing up to 3 pounds each. I know this works your arms, legs and partially the back. I also do weight training every third day (weight training, cardio, rest).

Does the job mixed with the weight training lead to overtraining? I've been doing weight training for over a month now and I haven't seen much gain on my muscles. They are stronger, but not bigger.
>> Anonymous
     File :-(, x)
paddling
>> Anonymous
>>15847

My diet is actually pretty good, While it's not perfect I do drink lots of water (as of recently) and eat regular and smaller meals, I couldn't give you a strict diet list but I tend to snack on things like fruit, nuts, and wholegrain wholegrain crackers with a small amount of cheese and meat, my main meals have some variety but generally cereal, a salad w/ fish or chicken or on a sandwhich (wholegrain bread), and meat and veg for dinner (generally pretty lean cuts)

My problem has been a lack of activity for quite some time now, and while I understand that daily excercise shouldn't be _Needed_ I am worried that, as in the past, I will find myself taking a day off and ruining my routine.

Maybe my best bet is to just set aside 30 minutes on my day off for a nice walk, That won't be too hard and I imagine wouldn't risk overtraining as>>15848warns of, but would let me keep my routine.

Seem like a good solution?
>> Anonymous
>>15851
Starin' at my sandals, that's a paddlin.' Starin' out the window, that's a paddlin'. Paddlin' the school canoe. Ooh, you'd better believe that's a paddlin
>> Anonymous
>>15848

toting 30lbs won't cause overtraining :) Exercising to failure on too regular a basis is what does it. The type of exercise you're doing is pretty much straight forward strength training, which doesn't necessarily add visible mass, just strength.

To the OP, for a weight training regimen, I'd do a fully body workout every other day (ex: Monday, Wednesday, Friday). One muscle group a day is more for very advanced body builders. Just hit every major muscle group with 3 sets of 10 reps.

As for your question, if your calves are bothering you, then you might want to switch to a completely calf free cardio workout, such as the rowing machine or elliptical and hold off on the high impact stuff until you've lost some weight.
>> Anonymous
>>15862

Oops forgot to add,>>15848says 2 days off for muscle rest, does that mean my 2 days consecutively targetting different muscle groups is okay because the day 1 muscles get 2 days and the day 2 muscles get 2 days or would I still be best off doing an all over workout 1 day followed by a day or two of (allmost) total rest?
>> Anonymous
>>15867

thanks for the advice, the calves aren't so much bothering me, it's just that I notice they are getting a workout, it's not soo much so that the excercise is too much, but I imagine it's more than most people experience.
>> Anonymous
>>15871
nah, they're allegedly the most active muscle group of the leg due to the fact they act as stabilisers as well as extending the foot. don't outright avoid them for 2 days, just make sure you don't strain them daily and they'll be okay.

going for a nice calm walk and some upper body cardio is what I do in my OFF day. specifically walking ~1km to the arcade and play dancemania, which is kinda like DDR but whit your hands , for about 15 min.
>> Anonymous
>>15868
OP of>>15848

What I meant was two days between using the same type of exercise. If you notice the routine I do (weight lifting, cardio, rest, repeat), there's always two days between types of exercises (two days between weight lifting days, for example).

Helps to reduce the risk of overtraining.
>> Anonymous
>>15886

I think I will do similar and settle for a simple easy walk, because I don't want to burn myself out but I also really need to set aside that same amount of time daily, it's the only way to make this sort of thing work for me.

anyway, sleep is important too, so I best hit the hay, thanks for all the help mis/fit/s
>> Anonymous
as someone else said, you should try less impact cardio if you are having pains in your legs. nuitrition should be your number one concern as far as actual weight loss becouse all that the lifting does is build muscle (which facilitates weight loss but is not your primary way of loosing the weight). The regiment you are on is very similair to the one I started 6 or 7 months ago, at the time I got all of my info from www.johnstonefitness.com they guy is a beast and one of my personal idols. I suggest reading up on how he did it (specifically the dieting) and tailor it to you. www.bodybuilding.com has ALOT of information on everything you would ever need as well. the only other suggestion I can make is if you are still having calf pains after about a month or two of doing this, go into your nearest nuitrition store and ask what they have for muscle recovery. I am on a stack right now and the day after I feel great hardly any muscle soreness.
>> Anonymous
>>15867
One other thing I meant to ask.

What about if I do the weight lifting the same day that I have to go to work? Would that increase the chances of overtraining?

I hope not. I work six days a week.

I do take creatine in capsule form (I know it sucks compared to powder form, but I ordered some creatine monohydrate to replace it) to help my muscles recover faster.