Comments on: Big Questions About Getting In Shape

By: Juliana

Juliana — Fri, 28 Nov 2008 17:12:17 +0000

No, I definitely don’t get 8 hours of sleep often. Most mornings I wake at about 4 and can’t get back to sleep. I have been slightly irritable(but only I’m allowed to say that). Thanks for the advice,it was helpful.

By: Ray Burton

Ray Burton — Fri, 28 Nov 2008 13:32:34 +0000

Increased resting heart rate (especially when taken in a relaxed state like just after waking) is an indicator of overtraining.

First you want to make sure you are getting at least one day of complete rest. Then you should also check your total caloric intake to make sure you are eating enough. Are you getting 8 hours of sleep a night?

So what I am saying is that it is a combination of factors.

Try a schedule of 3 and 3. Do Hiit one day and resistance training the next. If you are still overtrained then put the Hiit on the same day as resistance training. 5 Hiit sessions and 3 weight training sessions is 8 wacks on your nervous system even if the muscles used are different.

If that does not do you it or if you are simply really sluggish and irritable at this point then take a complete week off and start back with less volume but keep the intensity high.

By: Juliana

Juliana — Sat, 08 Nov 2008 12:41:04 +0000

I started doing hiit 5 times a week,as well as lifting 3 times a week and found that my resting heart rate was quite elevated(80 beats per minute). How often should hiit be performed? Checking other sites and getting mixed information is frustrating. Other than the workouts mentioned above I walk about an hour each day and as a stay at home mom I’m fairly active.
Thank you for any advice you may have on the subject. Your answer is the one that I’ll trust!

By: Ray Burton

Ray Burton — Thu, 09 Oct 2008 05:40:13 +0000

I actually don’t have an answer for you Lisa, it sounds like you are doing everything right to me. I wouldnt bother with the light weights however unless you feel that your glute muscles are actually TOO big (not fat).

By: Lisa

Lisa — Wed, 08 Oct 2008 22:26:41 +0000

Hey Ray. To answer your question. Yes…I have shape to my booty…it’s not flat or wide. My leg/butt workout is this: 2x/week I use lighter weights and very high reps (barely any rest in between so my cardio is up as well). I do lots of squats, pulsing squats, stationery lunges (also with my back leg raised on a bench), isometric holds and butt burning exercises where I’m on all fours and I raise one leg to the side, the back and side again with a kick…these are high reps and I do them to absolute burn. Another 2x/week I’ll do heavier weights and do deep squats, hamstring curls, dead lifts and the machine where you stand up and push one bent leg back for the glutes. What the heck am I doing wrong???

By: Ray Burton

Ray Burton — Sat, 04 Oct 2008 14:39:44 +0000

Yes you can get in shape that way. There are several high level athletes and physique stars that are vegetarian (some take protein powder though) that have done it.

In my opinion however, I have never been able to hold onto my muscle mass while staying lean when I drop my protein levels. Toned and vascular is totally possible if you don’t care at what bodyweight you achieve that. At this point however, I still recommend protein at every meal for my clients that want performance, aesthetics and getting in shape.

By: Peter

Peter — Sat, 04 Oct 2008 03:48:40 +0000

If i dont take the proper amount of protein i need (Like 60% of the ideal total) can i still reduce my body fat (I want to reach 9%, and i am currently in like 15%). Im searching for the toned and vascular look, not the “wwe wrestler” one. (Im doing cardio and weight training consistently since over 2 years now, but i seem to be “stuck”)

By: Ray Burton

Ray Burton — Fri, 26 Sep 2008 18:09:32 +0000

Hi Cathy, Kellogs or most cereals for that matter are not your best choice of carbs and I would not use that as my only source of fuel during a night time meal. Something more like a tuna sandwich on whole wheat might not taste as good for you but its a whole lot better for getting those last ten pounds off than cereal would be.

You can increase your knowledge of nutrition in this section
http://www.buildingbodies.ca/Nutrition/Nutrition.shtml

By: cathy

cathy — Fri, 26 Sep 2008 03:51:57 +0000

Hy Ray

I eat Kellogs at night and i work out five day by week,cereal kellogs with appleor pear is it good at night?

By: Ray Burton

Ray Burton — Sun, 14 Sep 2008 16:33:59 +0000

Hey Jessica, Here is a series I did on weight training for women. There are about four related articles on weight training for women that should answer your questions.

http://www.buildingbodies.ca/Weights/womens-fitness.shtml