Looking for ressources

Willow doesn't say how old she is, or her fitness level.

40 min cardio, 40 min weights, plus 30 min (the rest) is a LOT to do 5-6
days per week. Recovery is part of a fitness program. Depending on what the
weights work is, I'd say (with no further information) to cut it back to three
days per week, non-consecutive. On weights days, lighten the cardio and
do it three or four hours apart from the weights session.

Better, get a personal trainer. Not permanently, just to get reasonable, and
have a bit of review every couple of months. Maybe a medical examination,
but ask a personal trainer or gym for someone they know who would be
AWARE of an exercise enthusiast's needs.

Sports nutrition? If you're not anaemic, a person in training would want about
60 gm to 80 gm per day of protein. You will need food charts to determine
this. If you are doing high intensity, you could go to 150 gm per day, split
evenly between meals. Absorbing > 50 gm in any given meal is unlikely.

Apart from that, follow the basic % for Carbs, Fats and Proteins that WW
suggests. If you are on a reduction diet, 100 kcal/day under needs is about
one pound reduction per month (but muscle growth will confound this).
Beyond 250 kcal deficit per day WILL make you feel tired, and 500 kcal/day
deficit will turn you into a tired and irritable grump.

Fresh fruit and vegetables, of course. All the usual, non-sport nutrition guidelines.

Lastly, no food, or sweetened drinks for 30 min after your exercise sessions will
burn some stored fat. Sports Drinks are really not a good idea if you exercise
< 45 min to 1 hour.

In my experience, elite athletes and body builders are the only ones who need
"specialist diets". Just keep the kcal in the vicinity of your needs, with a "not too
aggressive" deficit if you want to lose weight.

Chypho...

"Willow Herself" <[email hidden]> wrote in message news:[email hidden]...

Quoted message said:

My body is just not listening to me anymore. I have several goals, and just can't seem to muster the energy to make it work. I'm
very convinced that a big part of my problem is nutrition-related.

I've been following the Weight Watchers program for 3 years and more. I work for WW and do believe in the strenght of my program.
My problem though, is that I work out more than the average WW member. As a result I seem to be overly tired all the time. Work
outs are very difficult, I cannot build the momentum to go back to my "regular" work out schedule, can't build up my cardio. I've
tried eating more, eating less, eating more when I lift weights, less when I don't.. You know, the whole thing. Nothing seems to
work.

I have a huge library about weight loss at my disposal but pretty much nothing on sport nutrition.

My "regular" work out schedule was 40 minutes cardio (high to moderate intensity), 40minutes weights, 30 minutes of warm
up-stretching-cool down.5-6 days a week depending on how crazy work is.

Nowadays if I can make it to 25 minutes of cardio I'm lucky. Weights aren't too bad but I still run out of gas before the end of
my workout. and I'm lucky if I make it 5 days in my week.

I'm also always tired from morning to night.. I had a whole blood panel done, iron is fine, everything is pretty much fine other
than cholesterol being a tiny bit high (family history is awefull)

I need infos and can't seem to find anything relevant. I find tons of adds for supplements, but that's about it...

Can you help?
Will~

Willow Herself said:

My "regular" work out schedule was 40 minutes cardio (high to moderate
intensity), 40minutes weights, 30 minutes of warm up-stretching-cool
down.5-6 days a week depending on how crazy work is.

Work hard, rest harder

k

I'm almost 32, generally fit working on getting back to more fit than just
generally :o)

I work full time but with cut schedule (for WW) which gives me lots of
"holes" in my schedule to work out.

I'm trying to loose about 10-15 lbs, but not hysterically as I'm at an
healthy weight, just not in a bikini shape.

My thing is being so tired all the time. Working out 3 times a week won't
bring me to the shape I want to be in. I need a great body, that's what I
sell my gig with.. :o)

I was working out a lot until last winter, and didn't have a problem keeping
up. A long hard year family wise has kept me out of the gym and now after
2-3 months back I just can't build up my stamina.. I'm just trying to figure
out what's missing..
will~

"Neryl Chyphes" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Willow doesn't say how old she is, or her fitness level.

40 min cardio, 40 min weights, plus 30 min (the rest) is a LOT to do 5-6
days per week. Recovery is part of a fitness program. Depending on what
the
weights work is, I'd say (with no further information) to cut it back to
three
days per week, non-consecutive. On weights days, lighten the cardio and
do it three or four hours apart from the weights session.

Better, get a personal trainer. Not permanently, just to get reasonable,
and
have a bit of review every couple of months. Maybe a medical examination,
but ask a personal trainer or gym for someone they know who would be
AWARE of an exercise enthusiast's needs.

Sports nutrition? If you're not anaemic, a person in training would want
about
60 gm to 80 gm per day of protein. You will need food charts to determine
this. If you are doing high intensity, you could go to 150 gm per day,
split
evenly between meals. Absorbing > 50 gm in any given meal is unlikely.

Apart from that, follow the basic % for Carbs, Fats and Proteins that WW
suggests. If you are on a reduction diet, 100 kcal/day under needs is
about
one pound reduction per month (but muscle growth will confound this).
Beyond 250 kcal deficit per day WILL make you feel tired, and 500 kcal/day
deficit will turn you into a tired and irritable grump.

Fresh fruit and vegetables, of course. All the usual, non-sport nutrition
guidelines.

Lastly, no food, or sweetened drinks for 30 min after your exercise
sessions will
burn some stored fat. Sports Drinks are really not a good idea if you
exercise
< 45 min to 1 hour.

In my experience, elite athletes and body builders are the only ones who
need
"specialist diets". Just keep the kcal in the vicinity of your needs, with
a "not too
aggressive" deficit if you want to lose weight.

Chypho...

"Willow Herself" <[email hidden]> wrote in
message news:[email hidden]...

Quoted message said:

My body is just not listening to me anymore. I have several goals, and
just can't seem to muster the energy to make it work. I'm very convinced
that a big part of my problem is nutrition-related.

I've been following the Weight Watchers program for 3 years and more. I
work for WW and do believe in the strenght of my program. My problem
though, is that I work out more than the average WW member. As a result I
seem to be overly tired all the time. Work outs are very difficult, I
cannot build the momentum to go back to my "regular" work out schedule,
can't build up my cardio. I've tried eating more, eating less, eating
more when I lift weights, less when I don't.. You know, the whole thing.
Nothing seems to work.

I have a huge library about weight loss at my disposal but pretty much
nothing on sport nutrition.

My "regular" work out schedule was 40 minutes cardio (high to moderate
intensity), 40minutes weights, 30 minutes of warm up-stretching-cool
down.5-6 days a week depending on how crazy work is.

Nowadays if I can make it to 25 minutes of cardio I'm lucky. Weights
aren't too bad but I still run out of gas before the end of my workout.
and I'm lucky if I make it 5 days in my week.

I'm also always tired from morning to night.. I had a whole blood panel
done, iron is fine, everything is pretty much fine other than cholesterol
being a tiny bit high (family history is awefull)

I need infos and can't seem to find anything relevant. I find tons of
adds for supplements, but that's about it...

Can you help?
Will~

Thanks. I have a clue now.

If anaemia is ruled out, you should have started back at the gym with
three sessions/week for three weeks Cardio only, then maybe four times
a week for two and then up to five.

After that, I'd suggest one week with three cardios (non-consec days)
add two days of weights, for two weeks. Then three days of weights.
Assess your tiredness. Add either a day of cardio or weights unless you
are tired. [Your body is saying something!].

For the first two weeks, single sets per exercise, 15 reps, light weights,
third week. two sets, ten reps, same weight. After that, slowly add
either weight OR reps (but not both at the same time).

Quite possibly you wanted to jump back in at the same strength and
VO2 level as you left. How long did it take you to get there before?
12 weeks to 20 weeks? Second time may only take 11.5 weeks to
19.5 weeks...

As Karsten said, "train hard, rest harder". Pamper and push! Take a
buddy along maybe.

Nutrition issues? Probably not. General WW advice is quite sound.

Chypho...

"Willow Herself" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I'm almost 32, generally fit working on getting back to more fit than just generally :o)

I work full time but with cut schedule (for WW) which gives me lots of "holes" in my schedule to work out.

I'm trying to loose about 10-15 lbs, but not hysterically as I'm at an healthy weight, just not in a bikini shape.

My thing is being so tired all the time. Working out 3 times a week won't bring me to the shape I want to be in. I need a great
body, that's what I sell my gig with.. :o)

I was working out a lot until last winter, and didn't have a problem keeping up. A long hard year family wise has kept me out of
the gym and now after 2-3 months back I just can't build up my stamina.. I'm just trying to figure out what's missing..
will~

"Neryl Chyphes" <[email hidden]> wrote in message news:[email hidden]...

Quoted message said:

Willow doesn't say how old she is, or her fitness level.

40 min cardio, 40 min weights, plus 30 min (the rest) is a LOT to do 5-6
days per week. Recovery is part of a fitness program. Depending on what the
weights work is, I'd say (with no further information) to cut it back to three
days per week, non-consecutive. On weights days, lighten the cardio and
do it three or four hours apart from the weights session.

Better, get a personal trainer. Not permanently, just to get reasonable, and
have a bit of review every couple of months. Maybe a medical examination,
but ask a personal trainer or gym for someone they know who would be
AWARE of an exercise enthusiast's needs.

Sports nutrition? If you're not anaemic, a person in training would want about
60 gm to 80 gm per day of protein. You will need food charts to determine
this. If you are doing high intensity, you could go to 150 gm per day, split
evenly between meals. Absorbing > 50 gm in any given meal is unlikely.

Apart from that, follow the basic % for Carbs, Fats and Proteins that WW
suggests. If you are on a reduction diet, 100 kcal/day under needs is about
one pound reduction per month (but muscle growth will confound this).
Beyond 250 kcal deficit per day WILL make you feel tired, and 500 kcal/day
deficit will turn you into a tired and irritable grump.

Fresh fruit and vegetables, of course. All the usual, non-sport nutrition guidelines.

Lastly, no food, or sweetened drinks for 30 min after your exercise sessions will
burn some stored fat. Sports Drinks are really not a good idea if you exercise
< 45 min to 1 hour.

In my experience, elite athletes and body builders are the only ones who need
"specialist diets". Just keep the kcal in the vicinity of your needs, with a "not too
aggressive" deficit if you want to lose weight.

Chypho...

"Willow Herself" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

My body is just not listening to me anymore. I have several goals, and just can't seem to muster the energy to make it work. I'm
very convinced that a big part of my problem is nutrition-related.

I've been following the Weight Watchers program for 3 years and more. I work for WW and do believe in the strenght of my
program. My problem though, is that I work out more than the average WW member. As a result I seem to be overly tired all the
time. Work outs are very difficult, I cannot build the momentum to go back to my "regular" work out schedule, can't build up my
cardio. I've tried eating more, eating less, eating more when I lift weights, less when I don't.. You know, the whole thing.
Nothing seems to work.

I have a huge library about weight loss at my disposal but pretty much nothing on sport nutrition.

My "regular" work out schedule was 40 minutes cardio (high to moderate intensity), 40minutes weights, 30 minutes of warm
up-stretching-cool down.5-6 days a week depending on how crazy work is.

Nowadays if I can make it to 25 minutes of cardio I'm lucky. Weights aren't too bad but I still run out of gas before the end of
my workout. and I'm lucky if I make it 5 days in my week.

I'm also always tired from morning to night.. I had a whole blood panel done, iron is fine, everything is pretty much fine other
than cholesterol being a tiny bit high (family history is awefull)

I need infos and can't seem to find anything relevant. I find tons of adds for supplements, but that's about it...

Can you help?
Will~

Thank you very much for taking the time to answer. Appreciated.

Still I'm looking for infos on sport nutrition (call it professionnal
interest if you will).

Any ideas?
Will~

"Neryl Chyphes" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Thanks. I have a clue now.

If anaemia is ruled out, you should have started back at the gym with
three sessions/week for three weeks Cardio only, then maybe four times
a week for two and then up to five.

After that, I'd suggest one week with three cardios (non-consec days)
add two days of weights, for two weeks. Then three days of weights.
Assess your tiredness. Add either a day of cardio or weights unless you
are tired. [Your body is saying something!].

For the first two weeks, single sets per exercise, 15 reps, light weights,
third week. two sets, ten reps, same weight. After that, slowly add
either weight OR reps (but not both at the same time).

Quite possibly you wanted to jump back in at the same strength and
VO2 level as you left. How long did it take you to get there before?
12 weeks to 20 weeks? Second time may only take 11.5 weeks to
19.5 weeks...

As Karsten said, "train hard, rest harder". Pamper and push! Take a
buddy along maybe.

Nutrition issues? Probably not. General WW advice is quite sound.

Chypho...

"Willow Herself" <[email hidden]> wrote in
message news:[email hidden]...

Quoted message said:

I'm almost 32, generally fit working on getting back to more fit than
just generally :o)

I work full time but with cut schedule (for WW) which gives me lots of
"holes" in my schedule to work out.

I'm trying to loose about 10-15 lbs, but not hysterically as I'm at an
healthy weight, just not in a bikini shape.

My thing is being so tired all the time. Working out 3 times a week won't
bring me to the shape I want to be in. I need a great body, that's what I
sell my gig with.. :o)

I was working out a lot until last winter, and didn't have a problem
keeping up. A long hard year family wise has kept me out of the gym and
now after 2-3 months back I just can't build up my stamina.. I'm just
trying to figure out what's missing..
will~

"Neryl Chyphes" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Willow doesn't say how old she is, or her fitness level.

40 min cardio, 40 min weights, plus 30 min (the rest) is a LOT to do 5-6
days per week. Recovery is part of a fitness program. Depending on what
the
weights work is, I'd say (with no further information) to cut it back to
three
days per week, non-consecutive. On weights days, lighten the cardio and
do it three or four hours apart from the weights session.

Better, get a personal trainer. Not permanently, just to get reasonable,
and
have a bit of review every couple of months. Maybe a medical
examination,
but ask a personal trainer or gym for someone they know who would be
AWARE of an exercise enthusiast's needs.

Sports nutrition? If you're not anaemic, a person in training would want
about
60 gm to 80 gm per day of protein. You will need food charts to
determine
this. If you are doing high intensity, you could go to 150 gm per day,
split
evenly between meals. Absorbing > 50 gm in any given meal is unlikely.

Apart from that, follow the basic % for Carbs, Fats and Proteins that WW
suggests. If you are on a reduction diet, 100 kcal/day under needs is
about
one pound reduction per month (but muscle growth will confound this).
Beyond 250 kcal deficit per day WILL make you feel tired, and 500
kcal/day
deficit will turn you into a tired and irritable grump.

Fresh fruit and vegetables, of course. All the usual, non-sport
nutrition guidelines.

Lastly, no food, or sweetened drinks for 30 min after your exercise
sessions will
burn some stored fat. Sports Drinks are really not a good idea if you
exercise
< 45 min to 1 hour.

In my experience, elite athletes and body builders are the only ones who
need
"specialist diets". Just keep the kcal in the vicinity of your needs,
with a "not too
aggressive" deficit if you want to lose weight.

Chypho...

"Willow Herself" <[email hidden]> wrote in
message news:[email hidden]...
> My body is just not listening to me anymore. I have several goals, and
> just can't seem to muster the energy to make it work. I'm very
> convinced that a big part of my problem is nutrition-related.
>
> I've been following the Weight Watchers program for 3 years and more. I
> work for WW and do believe in the strenght of my program. My problem
> though, is that I work out more than the average WW member. As a result
> I seem to be overly tired all the time. Work outs are very difficult, I
> cannot build the momentum to go back to my "regular" work out schedule,
> can't build up my cardio. I've tried eating more, eating less, eating
> more when I lift weights, less when I don't.. You know, the whole
> thing. Nothing seems to work.
>
> I have a huge library about weight loss at my disposal but pretty much
> nothing on sport nutrition.
>
> My "regular" work out schedule was 40 minutes cardio (high to moderate
> intensity), 40minutes weights, 30 minutes of warm up-stretching-cool
> down.5-6 days a week depending on how crazy work is.
>
> Nowadays if I can make it to 25 minutes of cardio I'm lucky. Weights
> aren't too bad but I still run out of gas before the end of my workout.
> and I'm lucky if I make it 5 days in my week.
>
> I'm also always tired from morning to night.. I had a whole blood panel
> done, iron is fine, everything is pretty much fine other than
> cholesterol being a tiny bit high (family history is awefull)
>
> I need infos and can't seem to find anything relevant. I find tons of
> adds for supplements, but that's about it...
>
> Can you help?
> Will~
>
>
>
>

The only references on sports nutrition I have at hand is a chapter in "High Tech
Cycling" by Edmund Burke, Ed, Chapter 9 by W Michael Sherman, and a chapter
in "Healthy Runner's Handbook" by Lyle Micheli and Mark Jenkins.

Sherman's focus is on the glycogen metabolism almost entirely, and the need
for carbs, the right amount before events and training, and for recovery. The
reason is clear - to avoid depleting glycogen stores during competition. There
is no mention of protein or fats in the cycling chapter. Ie, I would assume that
Sherman assumes an elite cyclist would eat adequate protein and fat, and that
the functional nutrition issue is glycogen.

Micheli basically say "the food pyramid is it", plus timing of meals, and the same
carbs message as Sherman, saying to keep your fluids up, and 0.5 to 1 gram of
protein per pound body weight. Ie, normal nutritional information, plus more
carbs.

Jack Daniels (Daniel Running Formula) basically doesn't mention nutrition, and
Joe Henderson (Marathon Training) likewise.

These people are not interested in weight control (well, not directly), but
performance.

I knew some professional footballers (Rugby League), who had beer and
ice cream as a significant part of their diet. They were interest in not losing
weight, recovery, and typically a short professional career. A bit tragic
IMHO. Many have damaged knees and bent noses now (and beer
bellies). [I don't recommend following their model].

There are journals of sports nutrition, but they are generally about fitting into
programs for elite competitors in specific sports, essentially so their
training program won't fail, and they won't run out of go during competition.

And there is some dubious literature for body builders.

Chypho...

"Willow Herself" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Thank you very much for taking the time to answer. Appreciated.

Still I'm looking for infos on sport nutrition (call it professionnal interest if you will).

Any ideas?
Will~

"Neryl Chyphes" <[email hidden]> wrote in message news:[email hidden]...

Quoted message said:

Thanks. I have a clue now.

If anaemia is ruled out, you should have started back at the gym with
three sessions/week for three weeks Cardio only, then maybe four times
a week for two and then up to five.

After that, I'd suggest one week with three cardios (non-consec days)
add two days of weights, for two weeks. Then three days of weights.
Assess your tiredness. Add either a day of cardio or weights unless you
are tired. [Your body is saying something!].

For the first two weeks, single sets per exercise, 15 reps, light weights,
third week. two sets, ten reps, same weight. After that, slowly add
either weight OR reps (but not both at the same time).

Quite possibly you wanted to jump back in at the same strength and
VO2 level as you left. How long did it take you to get there before?
12 weeks to 20 weeks? Second time may only take 11.5 weeks to
19.5 weeks...

As Karsten said, "train hard, rest harder". Pamper and push! Take a
buddy along maybe.

Nutrition issues? Probably not. General WW advice is quite sound.

Chypho...

"Willow Herself" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I'm almost 32, generally fit working on getting back to more fit than just generally :o)

I work full time but with cut schedule (for WW) which gives me lots of "holes" in my schedule to work out.

I'm trying to loose about 10-15 lbs, but not hysterically as I'm at an healthy weight, just not in a bikini shape.

My thing is being so tired all the time. Working out 3 times a week won't bring me to the shape I want to be in. I need a great
body, that's what I sell my gig with.. :o)

I was working out a lot until last winter, and didn't have a problem keeping up. A long hard year family wise has kept me out of
the gym and now after 2-3 months back I just can't build up my stamina.. I'm just trying to figure out what's missing..
will~

"Neryl Chyphes" <[email hidden]> wrote in message news:[email hidden]...
>
> Willow doesn't say how old she is, or her fitness level.
>
> 40 min cardio, 40 min weights, plus 30 min (the rest) is a LOT to do 5-6
> days per week. Recovery is part of a fitness program. Depending on what the
> weights work is, I'd say (with no further information) to cut it back to three
> days per week, non-consecutive. On weights days, lighten the cardio and
> do it three or four hours apart from the weights session.
>
> Better, get a personal trainer. Not permanently, just to get reasonable, and
> have a bit of review every couple of months. Maybe a medical examination,
> but ask a personal trainer or gym for someone they know who would be
> AWARE of an exercise enthusiast's needs.
>
> Sports nutrition? If you're not anaemic, a person in training would want about
> 60 gm to 80 gm per day of protein. You will need food charts to determine
> this. If you are doing high intensity, you could go to 150 gm per day, split
> evenly between meals. Absorbing > 50 gm in any given meal is unlikely.
>
> Apart from that, follow the basic % for Carbs, Fats and Proteins that WW
> suggests. If you are on a reduction diet, 100 kcal/day under needs is about
> one pound reduction per month (but muscle growth will confound this).
> Beyond 250 kcal deficit per day WILL make you feel tired, and 500 kcal/day
> deficit will turn you into a tired and irritable grump.
>
> Fresh fruit and vegetables, of course. All the usual, non-sport nutrition guidelines.
>
> Lastly, no food, or sweetened drinks for 30 min after your exercise sessions will
> burn some stored fat. Sports Drinks are really not a good idea if you exercise
> < 45 min to 1 hour.
>
> In my experience, elite athletes and body builders are the only ones who need
> "specialist diets". Just keep the kcal in the vicinity of your needs, with a "not too
> aggressive" deficit if you want to lose weight.
>
> Chypho...
>
> "Willow Herself" <[email hidden]> wrote in message
> news:[email hidden]...
>> My body is just not listening to me anymore. I have several goals, and just can't seem to muster the energy to make it work.
>> I'm very convinced that a big part of my problem is nutrition-related.
>>
>> I've been following the Weight Watchers program for 3 years and more. I work for WW and do believe in the strenght of my
>> program. My problem though, is that I work out more than the average WW member. As a result I seem to be overly tired all the
>> time. Work outs are very difficult, I cannot build the momentum to go back to my "regular" work out schedule, can't build up
>> my cardio. I've tried eating more, eating less, eating more when I lift weights, less when I don't.. You know, the whole
>> thing. Nothing seems to work.
>>
>> I have a huge library about weight loss at my disposal but pretty much nothing on sport nutrition.
>>
>> My "regular" work out schedule was 40 minutes cardio (high to moderate intensity), 40minutes weights, 30 minutes of warm
>> up-stretching-cool down.5-6 days a week depending on how crazy work is.
>>
>> Nowadays if I can make it to 25 minutes of cardio I'm lucky. Weights aren't too bad but I still run out of gas before the end
>> of my workout. and I'm lucky if I make it 5 days in my week.
>>
>> I'm also always tired from morning to night.. I had a whole blood panel done, iron is fine, everything is pretty much fine
>> other than cholesterol being a tiny bit high (family history is awefull)
>>
>> I need infos and can't seem to find anything relevant. I find tons of adds for supplements, but that's about it...
>>
>> Can you help?
>> Will~
>>
>>
>>
>>
>