Am I over-exercising or under-exercising?
I’m a 21 year old female, current weight 157 lbs, height: 5′ 3″
My BMI is about 28 or so.
Starting working out a month ago at the local YMCA.
I’ve worked my way up to doing alternating upper, lower body strength training every day. Each workout includes 3 sets of 8-12 reps on both the back extension and ab machine.
I do approximately 8,000 lbs total on upper body days and 9,500 lbs total on lower body days.
Keep in mind I use 7 machines per workout including ab machine and back extension. So I do have variety.
Also I ride my bike on level ground 5-10 miles every day. Most days I only do 5 miles. I do 10 miles maybe twice a week.
Five miles takes my about 30 minutes. Ten takes me 60 minutes.
I also do stability ball exercises daily and free weight work at home with dumbells and a straight bar.
I eat 1500-2000 calories per day; however, my goal is simultaneous muscle gain and weight loss.
Am I working my body too much?
I rest from strength training on Sundays. I do ride my bike though…just not as hard on Sundays…more leisurely ride.
I’ve starting eating low-fat this week. Baked chicken breasts, brown rice, plain veggies, sweet potatoes baked no butter, protein shake once a day, fresh fruit.
I only drink water, crystal lite, 0 cal flavored water, and tea sweetened with Splenda.
BTW, I take flax oil, and vitamins everyday.
I don’t believe in multi-vitamins. I take separate pills for everything so that enough of the vitamin gets absorbed.
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WOW I’m impressed. All I can say is make sure you give your body time to rest. since your young your body can take more pushing. Just be careful and listen to your body.
Not at all.
As long as you’re not hurting yourself, which you’d be able to feel, you’re not pushing yourself too hard.
Your not over exercising nor are you under exercising Even though you might not lose weight, what you’re doing is making you’re body stronger and leaner.
P.S. Muscle is heavier than fat.
I dont think you are exercising too much. Remember to loose wieght calorie output has to be greater than your calorie input. I am doing the same thing (simultaneous muscle gain and weight loss). So long as you are not burning your self out and giving your body one day each week to rest you should do well. Good luck!
Not at all.
Just make sure you rest, and drink plenty of fluids, which keep your body enrgized.
That way you wont get lactid acid fermentation,which is when your muscles stop producing energy and eventually lactic acid froms giving you cramps all over.
OMG please listen to me. You should be resting at least 1 day a week. Make sure you are getting at least 150g of protein, and take a multi vitamin. The rest sounds great. It is very hard to gain muscle and lose fat at the same time. You have to be eating very clean. Only lean meats, vegetables, grains, and a few fruits. And absolutely no fast food. When you lose all the weight you want, you can eat more carbs to help with the muscle gains.