"CuriousKitten" <[email hidden]> wrote in message
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Quoted message said:Larry Hodges said:"John Hanson" <[email hidden]> wrote in message
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Quoted message said:On Fri, 10 Mar 2006 23:29:25 -0500, "Steve Freides"
<[email hidden]> wrote in misc.fitness.weights:
>"CuriousKitten" <[email hidden]> wrote in message
>news:[email hidden]...
>
>>What are the best/most effective ways to speed recovery after
>>lifting
>>weights? Now that I've recovered sufficient health to where I have
>>the energy to work out more often, I find I still can't work out
>>much
>>more often because my muscles are still sore from my last workout.
>>
>>I have a protein shake almost daily (usually 2 scoops of Muscle
>>Milk
>>and 1 scoop of EvoPro mixed in fat-free milk), and take 1/2 tsp of
>>tricreatine malate
>
>Recovery is not only about diet - you need sufficient sleep, you
>need
>sufficient calories and good for you food,
Any time I'm hungry, I eat something healthy. If I'm craving protein,
I indulge. If I'm craving something that's not good for me (like
sweets), I look at what I might be needing, like water-soluable
vitamins, or interestingly, an extra protein shake (sometimes when my
sweet tooth kicks up big-time, that's the only thing that will
satisfy). I'm hypothyroid and trying to speed up my metabolism, and so
am not even thinking about loosing weight. I figure that will happen
in good time as I get stronger and healthier.
you need not to lift too hard
Quoted message said:Quoted message said:>when you lift,
Doing the "lift weights to loose weight" workout video, track 2 (high
weight, low rep) with 3# and 5# dumbells shouldn't be hard lifting,
even though I would be unable to complete the video with heavier
weights, or more reps or sets. I can usually do 8 reps curling or
pressing with 10# dumbell (I usually do one arm at a time, using the
other hand to spot). When I started working with weights, I couldn't
do that with the 3#.
Maybe I need to just accept that this *is* heavy lifting *for me*, and
accept that I can't do it often?
and you need to balance your lifting with the other
Quoted message said:Quoted message said:>stresses in your life.
>
Good advice, Steve. One of my teammates was working six and seven
days a week about a year or two ago and his lifts really suffered. I
know with myself, I can struggle through a workout without too many
problems with little sleep the night before. But, if I do that a
couple of workouts in a row, I lose strength and/or stamina. I also
tend to gain more fat around the waist during those stretches.
Conversely, if I get plenty of sleep along with plenty of protein, I
feel like I'm ten foot tall and bulletproof. It feels like my
cortisol levels drop and my testosterone levels increase. Just the
opposite of not getting enough sleep and good nutrition.
That's exactly the way it is with me. Maybe I'm just getting old,
but I have to pay attention to the balance of sleep, nutrition and
working out to get good results. But then...I'm an old [censored].
Nice to see you on John. You're one of the few reasons I check back
here.
I thank you all. At least now I know I didn't miss anything major in
my research. Maybe the missing key I seek is patience?
Perhaps patience, but it's more likely that you are missing a cyclic
approach to training. If you do the same thing over and over, for a
while you will improve as you adapt, but continue with the same training
stimulus and you will likely get weaker, not stronger. Cycling one's
training, in simple terms, means noticing when you're starting to feel
stale and backing off, taking a few days or even a week of greatly
reduced effort, typically something like cutting the volume of what you
do in half, adding more days off, perhaps doing something different,
e.g., a single workout where you rep out on a relatively light weight if
you've been doing low-rep strength training. For most people, the
easiest approach is three weeks on, one week off or at reduced volume.
You should actually start to feel yourself detraining during your down
time, and if you do, your body will likely come back even stronger
during the next cycle.
I don't know you at all but this is something many people overlook so I
thought I'd mention it. For me, part of the solution is to enter a
competition a few times a year and work backwards from that, having a
couple of months before each competition when I'm training hard and
focused on my goal, and during the other times I tend take it a little
easier. The cyclic approach needn't just be in terms of days and week
or even months and years. Some people take a year off then find they
return even stronger. Interestingly, many great performances have come
on the heels of injuries, and at least some people thing it's the
injury-forced rest that lead to the great performance. The classic
usually cited is Joan Benoit's Olympic Marathon gold medal but there are
many others - see the out-of-print (unfortunately) book entitled
"Consistent Winning" for more on cycling your training. Amazon.com says
it has several used copies for sale for only a few dollars.
Best of luck to you.
-S-
http://www.kbnj.com
Quoted message said:--
the CuriousKitten
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