I mean it’s not going to kill you or anything. It’s not the end of the world, but it does increase your chances for overuse injury…
Thanks! I actually have a little caveat… I read through it a couple weeks ago and I need to remember to update it whenever I get some time. It’s got a lot of typos and a couple bits of information that I actually don’t agree with anymore. Taking courses at school instead of trusting articles will do that to you. :P Thanks for reminding me to update it!! I’ll try to do that soon! Hopefully by next week. Fingers crossed!!
You should do cardio 5-6 days per week, but the mode of cardio shouldn’t be the same. Like you shouldn’t run every single day. You should bike one day, swim the next (if you have access to water), treadmill another, and elliptical, so on and so forth. The only reason I say this is that doing the same cardio mode everyday can bring you to an overuse injury over time.
As for weight training, what I put in the FAQ is still accurate for what your goals are. That you should do 2-3 days a week as long as you don’t have two weight days in a row (if you’re doing total body). If you’re dong split routine, it’s ok to have two weight days in a row if you’re not working the same muscle group. However you still only want 2-3 days per week of weight training. If you read that last question about doing something different everyday then you already know about the sets weights and that the last twp reps should be very challenging :)
Your body adapts every 4-6 weeks so if you have the same weight training routine every day, you should change it in about 5 weeks. Small changes make all the difference (adding weight, making a lever longer such as straight legs or arms as opposed to bent ones, different exercises in general, etc.) Same with cardio. Mix it up every once in a while (longer, harder, faster, intervals, etc.)
So in short, cardio 5-6 days a week. Different mode every day. Strength 2-3 days per week total body. 10-12 reps 2-3 sets each. Change up strength every 4-6 weeks. <3
Alrighty so you should be doing at least 25 min per day cardio 5-6 days per week. 40 min is great :) Yes, you should be mixing it up, but it doesn’t have to be on the same day. You can run one day, bike another, elliptical for another and so on. As long as you’re not doing the same thing erryday.
for strength training, that’s a little more difficult to answer because I don’t know what your goals are. The majority of the people following me are looking for either weight loss or weight maintenance/ just for health. If that is the case, you should be doing total body strength training 2-3 times per week and don’t have two strength training days in a row. You should be doing 2-3 sets of 10-12 reps and lifting heavy enough to where the last two reps are really hard to do. As for as how long you should be working, like time-wise, I’d say around 20-30 min or however long it takes you to finish all of your total body sets. If your goal is mainly to lose weight, do a circuit style: one set of every move 10-12 reps and don’t stop for more than 30 seconds in between each exercise to keep your heart rate up. This will help you finish quicker and burn more calories. Remember to change your routine every 4-6 weeks. :) If your goal is something completely different, message me again. (preferably off anon if you can. I find it easier to help people and have a conversation that way <3)
Nothing’s annoying for me to answer dear :) After a workout you should have a combination of carbs protein and fats. Even if you’re on a low carb diet (which I still wouldn’t recommend anyway) you should still have some carbs in your pre and post workout meal. I mean boiled eggs are fine and all but you should be eating more. Each egg has about 6g of protein, almost 5g of fat and less than 1 carb. You’ve got a decent amount of protein if you have two, but you’re lacking carbs. Maybe a piece of toast with it as well if your trainer is hell bent on you eating hard boiled eggs…. You don’t need to eat eggs every time though. You can mix it up if you want. Add a little spice to your day, a little something different. Maybe try beans or nuts with some fruits or veggies. Grilled chicken salad (or beans or tofu if you’re a fellow veggie). An omelet with veggies in it. The list goes on! :)
As for the bloating, take a look at everything you’re eating throughout the day. Foods known to cause bloating are dairy, apples, pears, beans, as well as broccoli, cabbage, asparagus, fatty foods, salty foods, gum, hard candy and carbonated beverages.
No I hadn’t, and I JUST listened to it.
Thank yous!! it warms my heart that this song made you think of me! I’m all happy and shiet! :P
For any curious critters out there HERE is the song.