Thread: Sabotaging my Workouts
7/05/2008 7:55am, #11Originally Posted by Lily
SPARQ sells resistance vests and resistance parachutes for this type of training. If you don't want to go that route, try running sprints in a pool or just try swimming. The water will provide natural resistance.
For the agility and flexability try taking up yoga and using your own bodies weight for the resistance as opposed to external weight.
And realize that with ever request you make on your body, you will need to give something else up. Maybe make some manner of chart of what your request preference is and rank them then assign percentages so you can work the appropriate amount of time on each desired goal, example:
1) Strong: 40%
2) Fast: 30%
3-5) Explosive, Agile, Flexible: 10% each.
I always have this sense that I"m trying to juggle too much and balance is lost.
there's a point I also recognise that I put some socialising and holidays on hold because I fear not getting my workout in for the day. That's pretty unhealthy but I don't have the motivation to change that.
On holidays, go hiking....or scuba diving/snorkling....bike tour....something that incorporates a physical activity with your trip plans.
7/05/2008 8:09am, #12
Originally Posted by Lily
- Join Date
- Aug 2006
- Lancashire UK
I completely know where you are coming from Lily! At the moment all my spare time is either spent planning training or training at the expense of other things. I think it started when I started mma and realised how much I needed to improve in various areas and I also have the whole body image thing too. I was getting really down getting on the scales and having not lost anything even though I had trained for about 8 days on the row without a break.
I'm still giving myself a hard time with it and like you I want the speed, explosiveness,strength ,agility etc and juggling ma training with cardio and weights is tough, especially when you work full time! At the moment I'm heavy on the cardio and upping the weights to get myself into a fit state to start upping the sparring.
The T Nation forums look interesting, interesting to see other women who actually take training seriously and know it's not us just being mental.
7/05/2008 9:22am, #13
You gotta keep in mind, most professional athletes don't try to progress in all areas at once, they periodize their workouts, which is why the have an off season. During the season, they're developing their skills, and their conditioning/strength training is basically there to maintain their current level of fitness, not improve it. During the off season, their skill training is put on hold and their conditioning is improved. If you're hoping to improve your strength, speed, agility, and skills all at the same time, you're going to be in for dissappointment in every field. Like I've been telling people on this forum recently, pick one goal and stick with it. Everything else will fall into place. You can't get stronger without getting faster, you can't become a better grappler without getting better cardio and agility, etc etc."Emevas,
You're a scrapper, I like that."-Ronin69
7/05/2008 10:40am, #14
- Join Date
- Jul 2007
Well, I can't really speak to the fitness improvement/plateau-overcoming aspects of your post, as it's not at all my area of expertise, but I can certainly address the psychological parts.
I am currently recovering from disordered eating problems, and I think it's far more difficult for an athlete, as opposed to someone who doesn't have a passion for sport, because it's not like I can just stop exercising, or like I can just not monitor what I eat - my ability to perform depends upon maintaining/improving physical abilities like endurance, strength, flexibility, etc.. and proper nutrition.
That said, it's essential to find a balance between pursuing physical goals, and properly enjoying life in all its aspects. I think a lot of good advice has been given already in regards to achieving those goals within a reasonable framework; it's the latter I'd really like to speak to. Try to remember why you're chasing the goals you've set for yourself: you want to be stronger, faster, and all that, in order to improve your performance in a game you love. Focus on that game. And when you're feeling completely and utterly overwhelmed by the need to push yourself further, it's time to take a step back and do something that, while physical, does not simply fulfill the requirements of your training program, but is fun in and of itself - go for a bike ride, or a hike, or a walk, or a swim. Go out dancing. Hell, even do something ridiculous like aerobic striptease if it floats your boat.
7/06/2008 9:29pm, #15Originally Posted by Lily
Do you do your workouts in a pattern that aims to a peak every few days/week or are you working out daily? I don't mean focusing on a different body area per workout. I mean something like:
Day 1: light(er) weights or fewer reps
2: Increasing weight/reps, etc.
And so on, until "peaking", after which you rest before beginning again.
I've found that I tend to plateau quickly if I work out daily w/o a defined rest period.
Just a thought, for what it's worth
7/07/2008 5:15am, #16
No intention to derail on my part in my earlier post - I meant what I typed.
I have seen a young lady freak out during a Weights Circuit class because in her words "I don't want muscle!" ignoring my advice that she wasn't building muscle merely toning up her existing musculature. Perceptions, eh.
I am still amazed at Lily's 21 consecutive training log. Where is the necessary Rest and Recuperation? It's normal to fluctuate in a structured training programme because some days will be better than others and the body needs to make adjustments.
When I was heavily into Circuit training, one instructor used to set training cycles. These included "blitzing" schedules as well. Over a period of time (say, a year) he would work through all major muscle groups. For example, in one class, I did 100 Press Ups for the first time in a single session. They were in blocks of 10 reps and bloody hard and in different iterations. I remember the soreness in my side pecs probably most caused by the set in which he put the exercise benches into a V shape and we (I) had to dip below the level of the bench. This is what tore the (Side-Pec) muscles in order to re-build and strenghten then. In another session he targeted the Thighs(Quads) and we did a Circuit in which each different station alternate with 10 Full Squats. We did 300 in total. Same purpose.
Cycles. Structure. Balance. Rest.
Currently I'm on a Running jag in order to re-build my basic conditioning. I decided my Weights workouts were insufficient in improving my underlying lack of fitness. This largely owing to injuries last year so I've a lot of ground to make up. I'm running most of the perimeter of Hampstead Heath and it's been hard. Some days there's no air - we are supposed to be in Summer (but not this week) and it's a hard hack. I've chopped 3 mins of my total Time though on other occasions, I'm back where I started BUT my Recovery has improved. I'm also suffering the aches and strains of tissue/tendon tempering while I physiologically adjust to the demands I'm making on my (somewhat Mature) body.
When I'm fairly happy that my basic fitness is OK for my age, etc, I'm going to either re-join a Circuit class or BodyPump or structure my Weights/Rowing Machine etc. because I should have the sufficient well-being to return to Strengthwork. Remembering I'm still training in JJ, something will have to give and it will likely be the Running. In time, I'll diminish the Strength work and return to Running. Simply put, you can't do everything.
Cycles. Structure. Balance. Rest (and be a bit Kind to yourself, it's allowed.....:)
7/07/2008 6:39am, #17
Emevas - I'm in agreement about picking a goal. Last year I aimed to gain strength in the first 6 months, then put it into action by focusing on explosive training (HIIT and plyo) for the second half of the year. I do feel good about my overall fitness in all 5 areas I stated but I want to go the next level.
Johnny U -thanks for the tips :)
Eddie - rest is overrated in a way, I work a sedentary job so I count that as my rest.
Namaste - mmm, not quite sure I get you but I try for a peak every second day (increase weight, reps, time, speed etc.) but my alternate workout days tend to be either a) circuit style training b) endurance training or c) MA. I haven't actually plateaud but am putting on a bit of size so am freaking out but after having gotten all this off my chest I'm feeling much better.
7/07/2008 10:10am, #18
- Join Date
- Oct 2005
- Porcupine/Hollywood, FL & Parmistan via Elbonia
You can always alter your diet (within reason) in cycles of 4-6 weeks and see how it works. It's not about starving yourself but making changes to see which changes give which results.
1. Reduce carbs even further in the afternoon/night
2. Reduce carbs even further in the afternoon/night, and increase protein/good fat intake.
3. Eat the same amount, but reduce the size of the portions (thus increasing the number of meals per day.)
4. Reduce your total daily caloric consumption by 1/5 by replacing some carbs and proteins with more fibrous greens such as brocolli.
5. Supplement with things like CLA in the mornings or ZMA at night.
Don't go crazy trying to figure out what to do. Just pick one strategy and stick to it for 4-6 weeks. Then you go back to your normal diet, and compare what changes, if any, occured.
Also, there is nothing wrong with switching from lifting to a more pure cardio/HIIT routine. Say, every 3-5 months of pure lifting followed by 1 month with greater concentration on cardio/HIIT. That's just one example. But what's important is consistency. Changes need to be planned, coldly planned. They can't be done in the spur of the moment (doing that only hurts you and exhaust you physically and mentally.)
Also, you need to periodize. You need to take some time off, de-escale, taper every once in a while. A deloading week out of ever 3 is a good ballpark figure.
Also, are you sure you are really getting big? This is an honest question. Perspective is a powerful, deceiving thing. I've found people thinking they are too big, too small, too fat, too slim, too something when in reality, they are not. Women, and some men, really go weeeeeeeeeeeeeeeeeeeeeeeeeee on this. You should look at these things objectively and coldly ;)Read this for flexibility and injury prevention, this, this and this for supplementation, this on grip conditioning, and this on staph. New: On strenght standards, relationships and structural balance. Shoulder problems? Read this.
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7/07/2008 11:41am, #19
- Join Date
- Mar 2008
- Huntsville, AL
I can relate to what you are saying here Lily. I started doing the fitness thing about 8 months ago now, largely because I hated the way I looked and my level of fitness. I was unhealthy in my body and my mind, largely due to a lack of activity and low self esteem. After I started working out, it rebounded to a similar level of unhealth in the opposite direction. I was spending way too much time planning and preparing meals, planning workouts, working out, and obsessing over fitness and fighting. I had no social life, and though I really enjoyed the fitness stuff and it brought me a lot of gratification because of my progress, it was definitely unhealthy.
Now that I've reached my major goals, I've taken a step back and reassessed everything and had a bit of fun. I ditched the diet a little bit and cheated a bunch, went out drinking with my friends more often, ditched my hardest workouts in favor of some easier, more enjoyable stuff. I'm getting to a place where I'm figuring out what is sustainable and healthy for me. It's going to be somewhere between the fat, depressed, self loathing, and the fitness obsessed, no fun having Yohan.
One of the ways that unhealth manifested itself was by doing WAAAAY too much. I'd be working out more every day than was really healthy for me. It sounds like you are in the same boat as me - you are a self-proclaimed overtrainer. On that subject, I just want to say thank god for my strength coach, who has drilled the "less is more" mantra into my head over the last 8 months and helped me realized what a viable workload is, taught me how to listen to my body and STOP when I've exhausted my physical resources for the day. He's helped me work out a healthy training schedule (regarding recovery, mental health, and getting the most out of my workouts).
I would recommend that you repeat the following mantra to yourself over and over again: less is more, less is more. I basically have enough physical resources to do 2 workouts a day: a max effort workout and a min effort workout. It might be weights and Martial Arts, it might be Martial Arts and running, it might be HIIT and running, etc. The point is that I can do one thing where I really focus on my performance, trying to push myself to do my best (like a bagwork session or a max effort full boy lifting session or a ladder session, where I try to improve technique and numbers), and one thing that's just going to bust me out and spend the rest of my physical resources (usually put running or intervals here).
There's just no point in doing certain things when you aren't fresh - anything explosive, heavy, or skill based, you will be better served by going home and taking it easy, which leads me to my next point. Recovery is an EXTREMELY important part of fitness. You need to literally devote time and energy to recovering from your workouts, just the same as you devote time and energy to working out. Eat good, get massages, stretch, and most of all, take time off, even if you have to force yourself to. You MUST take at least 1 day a week off, or you'll never be able to perform in your workouts the way you want to.
I guess the real point I'm trying to make is that you have two issues here that I can see. One is tangible, one is intangible.
The tangible one is: your workout schedule is a little jacked up and unhealthy. As people have said, you need to remember that less is more, you need to periodize and cycle your workouts, you need to work according to your priorities. You need to devote time to your recovery, which includes rest days and de-loading cycles (on a 10 week lifting cycle, 2 of those weeks is a deloading period for me, where I take it relatively easy).
The intangible one is, well ****, it's hard for me to sum it up because I really don't know anything about it, but here it is:
Also I'm ashamed to say its partially a body image thing that has somehow triggered this, I tried to feel good about my mini muscles but I feel gigantic next to other women.
7/07/2008 12:26pm, #20
Having a wife cured any possible body image problems I might have. She'll tell me when I'm too fat and when I'm too skinny, haha.
Protip: If she can't breathe when I'm on top, I'm too fat."Emevas,
You're a scrapper, I like that."-Ronin69