How long are the effects of a lifting workout?

Jumpy

I have done the new leaf thing as my belly was starting to return and I am back at the gym for the first time in a while.
Was there at 7 this morning, finished at half 8.
I had a protein shake afterwards and a couple of toast slices.
I am ravenous today even after lunch, and I am still feeling really hot and flushed now.
I know a cardio is suppose to still be doing stuff up to an hour after, but how long for a lifting session. Surely I must be back to normal now?

jester77

Jumpy wrote: »

I have done the new leaf thing as my belly was starting to return and I am back at the gym for the first time in a while.
Was there at 7 this morning, finished at half 8.
I had a protein shake afterwards and a couple of toast slices.
I am ravenous today even after lunch, and I am still feeling really hot and flushed now.
I know a cardio is suppose to still be doing stuff up to an hour after, but how long for a lifting session. Surely I must be back to normal now?

It's no wonder your ravenous. You should be getting some good carbs into you after lifting and a good solid meal with plenty of carbs again around 2 hours after! 2:1 ratio of carbs : protein is ideal.

Dragan

Depending on rep ranges, rest periods and workload the BMR increase froma weights workout can last anywhere up to 18 to 24 hours.

mack1

Lifting heavy will lift your metabolism for hours, much longer than cardio.
I don't know the exact figures but I think I remember something along the lines of cardio 2hrs or so, lifting 6hrs or more.
This is from memory so I'm somebody else will give you more accurate answer here.


Straight after your session you should be getting protein and simple carbs to get your insulin spike but you should also be eating a meal about an hour or so later. Your shake and toast is good post workout but I think you should be eating again before lunch.

*EDIT* - curse my slow typing, I started before Dragan & Jester! Like I said - 6+ was from memory! I defer to the more knowledgeable Dragan!

Jumpy

mack1 wrote: »

Lifting heavy will lift your metabolism for hours, much longer than cardio.
I don't know the exact figures but I think I remember something along the lines of cardio 2hrs or so, lifting 6hrs or more.
This is from memory so I'm somebody else will give you more accurate answer here.


Straight after your session you should be getting protein and simple carbs to get your insulin spike but you should also be eating a meal about an hour or so later. Your shake and toast is good post workout but I think you should be eating again before lunch.

I did, I had a bread roll and a mango.

I think I need to take driving into consideration next time I go, the steering wheel was acting more as something to rest my arms with rather than a device for directing the car, I can barely lift my fingers to type this in.

mack1

You need more than a bread roll and a mango!
You need to be eating protein here. My rule is EVERY TIME you are eating you should be eating protein - but especially after lifting.

As Jester said, PWO you should be getting carbs: protein 2:1, but your PPWO meal should also be carbs & protein. Each a chicken breast with your bread roll.

Hanley

When I'm training hard I'm constantly hungry. Coming up to competitions when I'm really pushing the limits I'm eating whatever I can get my hands on every 2 or 3 hours. I just couldn't function with the hunger if I didn't.

So if you're pushing the weights hard, don't be surprised if you feel very hungry very quickly again after eating

davyjose

Yeah, I've missed a week due to a back strain and sh!tty working hours and my appetite has gone waaay down. Ironically I'm eating more **** though, and the back strain was from sitting at a desk for 12 x 4 hours last week, not working out

Jumpy

Painpainpainpainapain.

Arg.

Slightly sore today.

iascanmore

Jumpy wrote: »

Painpainpainpainapain.

Arg.

Slightly sore today.

I will never forget the pain after my first serious leg session about 18 months ago.

I could not get up my stairs on the 3rd (THIRD!!!!) night afterwards, had to sleep on the sofa.

It was agony. The same workout now (heavier weights) and I'd be sore but no where near as bad.

I find Glutamine helps with recovery....

WHIP IT!

True, I first did a proper weights session about three years ago and woke up the following night (not the night of the session) in alarming pain! Started to panic cos I didn't know what it was from (as the training session had been about 32hours before, so it didn't register with me that was the cause!)...

I find the DOMS come on about 21/22 hours later like clockwork for me anyway...

SuprSi

iascanmore wrote: »

I will never forget the pain after my first serious leg session about 18 months ago.

I could not get up my stairs on the 3rd (THIRD!!!!) night afterwards, had to sleep on the sofa.

It was agony. The same workout now (heavier weights) and I'd be sore but no where near as bad.

I find Glutamine helps with recovery....

Same for me! I went to the gym for the first time in 6 months and did a chest/triceps workout on Monday, followed by shoulders on Tuesday, and for 8 days afterwards walked around like Mr. Burns. Whatever I did, I did it badly and must have really torn my muscles apart. The first week afterwards was the most uncomfortable experience of my entire life.

At least now I can push as hard as I want and I won't be sore beyond two days after the workout.

rubadub

Dragan wrote: »

Depending on rep ranges, rest periods and workload the BMR increase froma weights workout can last anywhere up to 18 to 24 hours.

What do you think the minimum is to increase the metabolism. In the mornings I am trying to get in about 2 sets 8 reps, of about 2-3 exercises. I hope this is enough to stimulate some growth during the day, after work I will do some more too.

Also if I am going out for a meal, holidays, wedding etc where I know I will be pigging out I try and get some exercise in so all that food might go to some use! But in these cases I might not have much time or equipment so wondered what the minimum I should be doing is.

CuriousE

I've learnt a harsh lesson in not eating accordingly after a lifting session.
It can throw you out for the whole day & even the day after if you don't get enough food in.
Your metabolism is working like a mad thing & has nothing to burn...hence that horrible weak sicky feeling!!!

Don't be afraid of carbs....remember 'Low Carb' not 'No Carb' is better. Carbs are not the root of all evil!!!

Hope the training sessions go well.;)

Hanley

If you're training hard and looking to gain weight then you souhld really be chasing down any carbs you can get your hands on.

Or we could jsut accept carbs ARE the root of all evil, over react in the short term, under react in the long term, and not make any real gains til we try things out for ourselves to see how our bodies react.

Jumpy

iascanmore wrote: »

I will never forget the pain after my first serious leg session about 18 months ago.

I could not get up my stairs on the 3rd (THIRD!!!!) night afterwards, had to sleep on the sofa.

It was agony. The same workout now (heavier weights) and I'd be sore but no where near as bad.

I find Glutamine helps with recovery....

Its my upper body session that did it.

I never get sore legs for some reason. Must have been the speed skating I used to do.