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Do not do cardio more then three times a week????


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My mom just joined this gym and part of the membership included one on one with a trainer. My mom works out often (been bouncing around gyms for a while, 6 months at least), eats okay (not much junk other then dark meat and potatoes) but can not lose the weight she wants. The trainer said she is working out TOO MUCH. Her theory is that when you do cardio more then three times a week it makes a person way too hungry and sabotages your efforts. I've never heard this before, and I guess I can understand it but it seems backwards from what I've always heard. Any thoughts on this?

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You can become too muscular from working out, certainly and find your weight is higher than other people the same size.... Doesn't make someone  'overweight' or 'unhealthy' just heavier.  What I have heard about exercise is that for weight-control purposes, daily moderate exercise is more effective than sporadic vigorous exercise.  A steady output matched with a steady input of food might be easier to control than if it varies too wildly.

BTW.. dark meat and potatoes aren't junk... LOL! 

lol i was going to say dark meat and potatoes are deff not junk. Unless shes eating the skin thats on the dark meat and load the potatoes up with butter/ cheese/ sour cream/ bacon. mmmmm ahaha. I may have to go to wendys today and get a baked potato w. butter on the side. yum.

I think maybe shes working out too much and not getting enough food in her system. 30 min of cardio a day is perfect 5 days a week just every other time switch how its done. Like one day 30 min of HIIT or interval or cross training and the next do a steady moderate work out.

I meant red meat, and I do feel it is junk... sorry. It depends what you believe I guess, potatoes have no nutritional value once they are cooked or if you don't eat the skin. I had just never heard to only do cardio 3 days, I asked what this ladies credentials are and apparently she has them. I've always heard try to fit it in every day at least 30 min.

Original Post by sashi83:

I meant red meat, and I do feel it is junk... sorry. It depends what you believe I guess, potatoes have no nutritional value once they are cooked or if you don't eat the skin. I had just never heard to only do cardio 3 days, I asked what this ladies credentials are and apparently she has them. I've always heard try to fit it in every day at least 30 min.

 Please..... don't keep dissing the beef and potatoes! Smile   Lots of us enjoy both as part of a healthy diet and manage to stay slim at the same time.   Red meat is chock full of protein and iron.  Potatoes (even cooked and without the skin) contain fibre and Vitamin C.   Variety is the spice of life.

to each his own.

There is a school of thought that says that doing cardio more than 3-4x a week, and/or doing steady-state cardio, will make you "fatter."  Why?  A lot of folks do pretty mild intensity training for an hour a day or whatever, and they burn fat during that time.  However, their body adapts to that level of fitness and both holds on to fat (starts storing it) and starts becoming more efficient, it NOT burning it. 

What many/most trainers recognize that 3-4 days of 15-20 min HIIT (High Intensity Interval Training) is far superior to hours and hours of cardio in the gym.  With this you should combine weight training and a mild calorie deficit.  This is many peoples theory on the best, fastest way to lose fat.  I'd tell her to give the trainer a shot.

that makes sense. I tend to beat myself up for not working out as much as I think i should... Guess i've been doing just fine then.

Red meat and potatoes are not junk and good for you in moderation. A sweet potato is a super food and one of the most nutritious foods you can eat. Potatoes and red meat get a bad wrap and the way of thinking is slowly changing. Potatoes do have nutritional value and don't loose all of that when cooked.

http://recipes.howstuffworks.com/natural-weig ht-loss-food-potatoes-ga.htm

http://americanfood.about.com/od/keytipstechn iques/a/5superfoods.htm

I don't think the amount of cardio she is going is detrimental. Does she find she is more hungry? When you say she eats pretty well what is she eating? Everyone has a different idea of what healthy is. I have talked to people who think if they eat diet foods, fat free foods, artificial sweeteners, lean cuisine and other packaged junk that they are eating well. Not the case.

What kind of cardio is she doing. If she is doing steady state everyday, same thing day after day she may not be seeing results. What about strength training/weight lifting. That is key. The more muscle you have the faster your metabolism is and the more calories you burn just living. Girls should lift hard 3 days a week. Girls will not get bulky from lifting. Some don't lift because of that fear. Women do not produce enough testosterone naturally to get bulky. I believe 6 days a week of different kinds of cardio is good. 3 days strength training. 3 of the cardio days HIIT (sprinting) If she does that and eats balanced/clean she will see results. One full day off a week to recover.

mmm i absolutely love sweet potatos. Especially the bad way. lol Its true red meat is not bad in moderation. Its full of iron and protein. I dont eat much red meat because im just not a big fan of it. Probably because thats what my mother always makes and then cooks it till its a hockey puck. But any way. yea I guess the trainer is going to do 3 days of intense cardio rather moderate.

I think it is strange to say that someone is working out too much. I totally agree with someone saying that you aren't eating enough to handle the amount of exercise being done. Sounds like the trainer just thinks it is more efficient to do HIIT for a shorter period of time than doing steady state cardio for a longer period of time. Yet, it depends on the person. I enjoy exercising for a longer period of time and it's not like I'm not burning calories. If you don't have that much time in the day to exercise, obviously HIIT for 20 mins is a better idea than 45 mins of steady state or so.

Perhaps the trainer said that she was exercising too much because she was susceptible to an overuse injury.

In terms of the red meat and potatoes, I go by this pyramid. Red meat and white potatoes should show up on your plate rarely, but you don't need to throw them out completely.

"The best sources of carbohydrates—whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients. Easily digested carbohydrates from white bread, white rice, pastries, sugared sodas, and other highly processed foods may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease." (Harvard School of Public Health)

Dodging the starchy white potatoes is more about decreasing the chances of disease later in life, not necessarily losing weight in the short term.

But I'm no doctor. I'm an accounting student. Cool

Original Post by sashi83:

My mom just joined this gym and part of the membership included one on one with a trainer. My mom works out often (been bouncing around gyms for a while, 6 months at least), eats okay (not much junk other then dark meat and potatoes) but can not lose the weight she wants. The trainer said she is working out TOO MUCH. Her theory is that when you do cardio more then three times a week it makes a person way too hungry and sabotages your efforts. I've never heard this before, and I guess I can understand it but it seems backwards from what I've always heard. Any thoughts on this?

Hm. I don't know.

The problem I run into when I do a lot of cardio (like today - 35 minutes running, 30 minutes elliptical, 45 minute walk home, some weights), I end up having massive sugar cravings at some point. If the trainer's thinking of that sort of thing, I can understand where he/she's coming from.

Personally, I've found that it's easier for me to maintain a lower weight when I'm doing moderate cardio without weights - but at that point, I'm usually wasting muscle.

Original Post by xue_mei:

Personally, I've found that it's easier for me to maintain a lower weight when I'm doing moderate cardio without weights - but at that point, I'm usually wasting muscle.

 If you are maintaining your weight you are not "wasting muscle".  Why would you think that?

I can understand what he meant. The past week i've been working out non stop and have been really hungry! I crave sweet things after i work out and its hard not to have them. So maybe thats what he meant, that it will make you eat more, and not good things. Yesterday and today are the only 2 days i've rested and tommorrow i will start again.

Original Post by trhawley:

Original Post by xue_mei:

Personally, I've found that it's easier for me to maintain a lower weight when I'm doing moderate cardio without weights - but at that point, I'm usually wasting muscle.

 If you are maintaining your weight you are not "wasting muscle".  Why would you think that?

Sorry, I phrased that badly and didn't even contextualize it - by "maintaining a lower weight" I meant lower than what I "should" be. For example, I moved across the country to go to grad school this year. I was walking 8-14 km a day, but I noticed that my hunger didn't spike like it usually does after long, more physically demanding cardio workouts. I wasn't smart about food and didn't eat enough to maintain my weight, so I ended up losing some and my periods went out the window.

I ended up losing more muscle at that point than anything else, so that's what I was thinking of.

In relation to the OP, however, I was thinking that maybe that's what the trainer was referring to - less intensive cardio, reduced appetite, lower weight maintenance. Though I'm not sure I agree.

I love my brain sometimes. >_>

Thanks for the on topic comments, I do not understand why people get fixated on silly things. We all have different beliefs in what good nutrition is, let it be... Try to give a raw foodist a cooked potato or any potato and they would decline.

That aside, There are good points to ponder. I have noticed when I work out at higher intensities over long periods of time I tend to maintain my weight or lose much slower but when I back down it seems the weight melts off quicker. I always thought maybe it had to do with muscle. Like when I back off I start to lose muscle and maybe that's why weight came off quicker?? It was always just a thought.  lol.

 

Working out too much may not allow your body time to heal.  I think the general idea is that 3 times a week is needed to maintain your fitness level whereas working out every day could lead to injury.


As for the eating too much.  Sure, working out is going to make you crave sugar (read 'easy fuel') but that doesn't mean you should avoid it.  Just control yourself.

We are genetically designed to be hunter/gatherers.

As such, aerobic activity three times a week is pathetically little and certainly cannot be harmful for someone without health problems.

If she's concerned, she can stay on the low end of the aerobic training level for the additional workouts, say 60-70% max heart rate. That's a nice, easy workout that can be sustained for long periods of time......like, when our ancestors were tracking food.......or gathering plants......or hauling water.....allllll daaaaaay looooong......

If your mom is like most people, no amount of aerobic activity in a gym can over-compensate for the 8 to 10 hours a day we are on our butts in front of the computer or in the car, driving to and from that butt sitting job that pays the bills.

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