Comments on general lifestyle.

Hairspray

Heya people! I am a fairly healthy 20 yr old woman who *gasps* likes being active. I just want to post up my general activity levels and see if what i'm doing is enough for a young healthy woman.
I may have a slight weight battle, i vary between a loose and tight size 10,depending on how well i look after my diet.Aside from that i love all the benefits fitness brings, reduced stress, its social, its time to think and as a buddying immunologist its a great way for your blood to get flowing so that the immune cells can capture potential pathogens.

Anyho without further ado, my activity levels. I'm thinking of adding in some changes, so some feedback would be great on that too !
I should also mention that i am a 3rd year student and that i am at present training for my first archery comp and my first degree black belt.

Monday:
7.30 am-20 min uphill walk to the bus
4pm-30 mins cardio in the college gym(Should increase this or decrease this?)
5pm -Aerobics
10.30pm-30 mins walk from train.

Tuesday:
7.30-As monday
4pm-2 hrs archery
7pm -20 min walk from bus
8pm-30 mins free weights

Wednesday:
7.30 as other days
5pm-Currently i do aerobics here
7pm-As tuesday
7-8.30 -Karate

Thursday:
1hr walk to the gym
30mins weights machines
1hr cardio
1hr walk back
3hrs study
2hrs archery

Friday:
7.30 as monday,etc
3pm-1hr cardio
5-10 work

Saturday:
1hr walk to the gym
Pump and tone class (1hr)
30 min cardio
1hr walk back
Karate -1hr.

Sunday:
Rest day.


8.30- 40 mins cardio

chuck101

Hey Hairspray. Good to hear your training regularly even though you seem to have a busy enough lifestyle. Couple of things though.
first off you say cardio a few times in there.. are yu doing steady pace stuff . i.e 30 mins same speed or are you doing interval type training i.e 2 mins steady /1 min fast/ 2 mins steady. etc?

If your looking to sort out your weight a bit i'd ease off on some of the cardio. i know some of it is necessary but you have ALOT of it in there. i'd up the weights a bit .. not loads but defo up them. also maybe swap in a couple of interval /sprint work sessions instead of the aerobics classes(unless you really like them) .

For your sports i'd try and look at what you may need more of i.e upper body strength , that dirty word ''core'' stability ,flexibility for both archery and karate so maybe try and incorporate some dips, chin ups( or body rows) , resistance band work , barbell chops, cable crossover machine chops as well as some leg work( squats,weighted lunges, box jumps) etc.

also maybe an idea to throw in some pilates or yoga cos flexibility and mental relaxation techniques would be high on my list of priorities regarding those 2 sports.

maybe thorw up your diet also to see if we can help with that.
hope that helps a bit.
chuck!

Colm_OReilly

Young, active, enjoying it. All positives to me.

For variety and better results I'd do more weights sessions, rather than machines. Short intensee cardio sessions are also give great bang for your buck.

What's the diet like? Energy throughout the day/week?

Hairspray

Heya guys thanks for the advice!I was thinking of taking up yoga or something but i just don't have the time. I try and get in around 3hrs good study a day (my no.1 priority) then make sure im active and then fit in a social life and then i have this thing 3 days a week called work -_-.
Saying that though i wouldn't change my life for the world.

As for cardio i can be a bit lazy, like up until two weeks ago i didn't really push myself, but now i'm making sure that heart rate goes up.I'm also really keen to increase my weights as my mam was just diagnosed with osteoporosis and its genetic!Like i love weights because i see it as an investment in my futhure likewise with my activity levels, so when i get to 40 or so i should be in good form!

My diet if i am honest has been a bit crap as of late.I had an issue with my bf which lead to me to overcycle for stress, which lead to two torn thigh muscles......
So for the past month i haven't been doing great.
I was on holiday last weekend and i kinda splurged a bit, and have been slowly coming off it.Like everyday i cut out some sort of crap.

Also in terms of energy levels, i do get tired a lot.
Generally i try for my diet to be 1200 but with my busy lifestyle it winds up being 1600 plus!
Starting monday i'm thinking of having 1500 monday,tue, thur ,fri and sat
Then maybe 1200 wed and sun. I also haven't been counting the calories in fruit and veg, i lost a lot of weight over the xmas exams eating lots of fruit veg and chewing gums so it didn't bother me too much.

A typical day's diet would be for me.
6.30 am - 200 cal bowl of porridge or branflakes (i always nibble extra branflakes >_<) A cup of tea.An apple
9 am arrive in college, another cup of tea, an apple maybe
12am -300grams qourn with 2 x dominos bbq sauce +veg from the canteen -400 (45g protein)
4pm -1 naked bar-100 cals (its one of your 5 a day!)
6pm - 1 block of tofu -350 cals(55g protein)Maybe one more naked bar.

Thats it, i usually leave myself around 100 cals for all the milk i drink.
My intake would be a lot higher if you add in all the apples,pears and kiwis i guess.

Btw sometimes i find if i do a really hard workout (60mins) in the morning and then go to study u have no concentration. To put it nicely i feel like a smackhead, why is this?Its only when i eat my lunch do i have enough energy to study again!

mrkf1984

your activiy seems pretty good, not wanting to stereotype...but usually with girls it's their diet that goes askew.

I have found from previous experience.

a 20 year old college girl with no drink or chocolate in their menu??

But ya, all in all seems pretty balanced, u could add in some weight training but not essential.

cc87

If theres a family history of osteopororis weight training could do a lot to keep it away.

corkcomp

Colm_OReilly wrote: »

Young, active, enjoying it. All positives to me.

+1

Hairspray

Totally knackered today! Went to the push and lift class for the first time today.Was very embarassed to be the weakest there.There were women there at least 3 times my age and lifting twice their own weight=0

Found out today that i'll have karate on a sunday now in order to get ready for the grading.

Checked the calories on veg, i doubt i have to be worried because they are really low! As for chocolate, i treat myself to a 300 cal treat every week.If im drinking i add an extra 300 cals onto diet and figure that i will dance it off.