OK, I'm starting to have a problem already. I've only been 'cleaning up my act' (eating decent, 6 meals, weight training, cardio) for like 10 days. One thing I am starting to notice on these forums is that many people only work out 3 or 4 days out of the week. I have been working out Mon - Sat. I'm pretty sure thats too much, but i just feel so wrong and counterproductive on my "days off" (ive had two so far). My work out has been looking like this:

Mon-Wed-Fri

--Bike, heartrate 125-140 (hard to keep it static), 16 mins (im working towards 20 mins and beyond)
--Walk, .4 miles
--Concentrated Curls, 25lbs x 10reps X 3sets, each arm
--Hammer Curls, 25lbs x 10 x 3, alternating arms
--Arm Extensions, 67.5lbs x 10 x 3
--Lat Pulldowns, 100lbs x 10 x 3
--Row, 112.5lbs x 10 x 3
--Shrugs, 45lbs x 10 x 3
--Arm Circles, 25 circles, both arms simultaneously
--Chest Press, 100lbs x 10 x 2
--Overhead Press, 100lbs x 10 x 3 (which really hurts after arm extensions)
--Ab Crunches, 150lbs x 10 x 4
--Side Crunches, 10 crunches on each side x 3

Tues-Thurs-Sat
--Bike (same as MWF)
--Walk (same as MWF)
--Leg Press, 450lbs x 10 x 3
--Leg Extensions, 87.5lbs x 10 x 3
--Leg Curls, 87.5lbs x 10 x 3
--Calf Raises, 100lbs x 10 x 3
--Weighted Lunges, 25lbs in each hand, 10 alternating steps x 3

Any comments on where I am right now? Should i continue or cut this down? Days off are just so saddening... like yesterday was going to the gym, got all th way to the front door and realized my wallet was in the house. I had half a mind to skip that day but then i just pictures myself sitting on the couch watching tv and eating soy chips (a healthy serving, but it just wasnt a good look). Anyone else feel like that? Like they should never leave the gym again?:madpimp:

Break up your cardio days and your weight training days. Focus on going to the gym to lift during the week and doing your cardio more on the weekends. Get outside and walk or ride a real bike. You can (and should) be "active" seven days a week... when you get past the mindset that "this is a workout" and get to the point where "this is fun" it becomes a lot easier to find a balance.

Break up your cardio days and your weight training days. Focus on going to the gym to lift during the week and doing your cardio more on the weekends. Get outside and walk or ride a real bike. You can (and should) be "active" seven days a week... when you get past the mindset that "this is a workout" and get to the point where "this is fun" it becomes a lot easier to find a balance.

I'm a newbie myself...but IMO this is good advice. It sounds like you're working the same muscle groups 3 times a week. Your muscles need time to rest and rebuild. Are you working out sore muscle groups? :nono:

I've read some of your other posts and it seems like you and I have similar goals (losing bf and increasing lean mass) I follow John's example durring his iniaial fat loss phase. I do cardio 7 days a week and weightlift 3 days a week. The only difference is that I always do cardio in the AM and weightlifting in the PM. So far this has worked out well for me. It's never too much at one time, nor to little.

Hope this helps! :gl:

Mass,

Since you are new to all this, the desire to do more and more fueled by enthusiasm will overrule logic and reason. Once your intensity levels in the gym improve, and they will, your body will naturally and instinctively crave more rest.

I'll give you the extreme version here. I train 3 days per week, do zero cardio, and use this same approach even during a pre-contest phase. One hour per training session. Out of 168 hours in the week, I train a total of 3 hours. What does this mean? Number one, you bet your hiney I am attempting to bust MY hiney every session. Number two, the nutrition and rest will factor more heavily in the grand scheme of things. How you EAT and how much you REST determines how affective your training is going to be. The body grows and recovers during your time away from the gym, cardio, etc.

How important is the nutrition side?? Here's an idea...again an extreme example: At 8 days out from a show, I stop ALL TRAINING and allow the diet to dial in the physique. And I would go on to say, that the diet is 90% of the equation at 4 weeks out from a physique contest.

Resist the urge to do more. Unless someone has insane genetics (the vast majority of us don't), or is on anabolic steroids and its precursors, the body will reach a point where it ceases to function optimally in regards to burning fat and building lean tissue. And in some instances, ceases to function at all.

Good luck and train hard :bb:

:tu:

My days off i like to do some like cardio followed by some static stretching. I've started playing around with dynamic stretching has well.

Like some of the excercises here - I'm a real tight ass. :lol:
http://www.t-nation.com/readTopic.do?id=495189

Over-under drills, swinging leg kicks and a few others.

thanx alot guys... i think im gonna cut it down to MTh Upper TF Lower

I know someone suggested stretching, but what else can I do on my off days? is there some way to be effective on off days? Help the muscle "do their thing"?

thanx alot guys... i think im gonna cut it down to MTh Upper TF Lower

I know someone suggested stretching, but what else can I do on my off days? is there some way to be effective on off days? Help the muscle "do their thing"?

Ice and Message.