Yo,
I'm almost 5 weeks into a pretty intense step-up from old training program. I now aim for weights sessions 6 times per week, alternating a split program of legs, arms/chest and core.
I also do boxing sessions 5 or 6 times a week for cardio, and because I am all about boxing.
I'm starting to flag a bit, in the sense that workouts are really feeling weak and sometimes I feel sick (esp. during cardio). But some of weights went a little backwards. I'm not too concerned at this point - I AM trying to lose fat pretty hardcore at the same time, wanna be able to see all dem muscles glistening. I understand that this may take away from the muscle that I build, thought I'm trying to offset it by upping the protein in diet while I'm in calorie deficit.
Is there something I can be doing better to ensure muscles don't get sick of being muscles and give up, and that I feel stronger during work outs without having to give up on diet?
Almost 5 weeks in
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Fitafter50
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Re: Almost 5 weeks in
You could do a drop-back week where you give yourself a bit of a rest from the intense workouts and/or do a carb refeed if you've been restricting carbs.
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scattermouse
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Re: Almost 5 weeks in
That's actually a really good idea. It's sort of happening by itself (really tired out this week, had to pull back a bit) but I've told myself as long as I get back on top of everything properly next week then it's probably a good thing. So I'll probably plan one for every fifth week given it sort of seems about the right time. Cheers.
Re: Almost 5 weeks in
Hey Scattermouse, good to talk to you.
Yes there may be a situation where you're going stale as it's known, so as FA50 said, you might be wise to have a scheduled week were you do lower weights, or take at least 3-4 days off, as going stale / over training, can lead to loss of lifting ability, because your body is being worked frequently in a way that is not sustainable and the body suffers from cumulative fatigue..
So taking time out or reducing what you lift for a while, could be beneficial and certainly your plan of doing this around every 6 weeks, is a decent enough time frame.
Yes there may be a situation where you're going stale as it's known, so as FA50 said, you might be wise to have a scheduled week were you do lower weights, or take at least 3-4 days off, as going stale / over training, can lead to loss of lifting ability, because your body is being worked frequently in a way that is not sustainable and the body suffers from cumulative fatigue..
So taking time out or reducing what you lift for a while, could be beneficial and certainly your plan of doing this around every 6 weeks, is a decent enough time frame.