What has happened my workouts!?

doctorwhogirl

So I posted last week about the programme I had been doing (new rules)...this is somewhat on the same topic.

Ive been chatting about this with my gym inspiration, Stench Blossoms, and we cant really figure out whats going on.

basically im now maintaining a six stone weight loss by eating fairly clean and high protein, 1650 or so cals on workout days. 1550 or so on non. I'm about 136 or so pounds at present, 5ft 4.

anyway, in the gym with my weightsand intervals I was burning about 330 or so. now Im barely hitting 200/250. Tried a new programme today andkilled myself and barely made 200. I know it isn't all about the cals but when you're managing a big loss it's a fairly important part. I do weights 2/3 Times a week and.similar amount of running. Weights, as I said is usually doing exercises from Newrules of lifting for women.

anyway I'm just curious as to why my burn has gone to rubbish!? I've gained a couple if pounds lately and I'm wondering is this why?

any help from the gym heads out there greatly appreciated!

also, sent this from my phone which hates the app so excuse all the errors!

Hanley

doctorwhogirl wrote: »

So I posted last week about the programme I had been doing (new rules)...this is somewhat on the same topic.

Ive been chatting about this with my gym inspiration, Stench Blossoms, and we cant really figure out whats going on.

basically im now maintaining a six stone weight loss by eating fairly clean and high protein, 1650 or so cals on workout days. 1550 or so on non. I'm about 136 or so pounds at present, 5ft 4.

anyway, in the gym with my weightsand intervals I was burning about 330 or so. now Im barely hitting 200/250. Tried a new programme today andkilled myself and barely made 200. I know it isn't all about the cals but when you're managing a big loss it's a fairly important part. I do weights 2/3 Times a week and.similar amount of running. Weights, as I said is usually doing exercises from Newrules of lifting for women.

anyway I'm just curious as to why my burn has gone to rubbish!? I've gained a couple if pounds lately and I'm wondering is this why?

any help from the gym heads out there greatly appreciated!

also, sent this from my phone which hates the app so excuse all the errors!

How exactly are you measuring this number?

Are the workouts longer/shorter in duration?

The number you're measuring is most likely wrong anyway and a complete waste of time worrying about it. I'm going to hazard a guess and say you're using a HRM monitor which may be skewed by hydration status, especially given the weather we're having.

Hardonraging

I'm assume the new program isnt interval resistance, hard to say tho.. more info there please

I'd never even thing about how many cal's i'd be burning, and my goal is still to reduce down ..Maybe not to 136 tho ... for 5' 10"

Damn it James beat my follow up answer .. !!

Stench Blossoms

I think you probably just need a bit more variety.

Have a look at my log and do some of the workouts from there.

I know calorie burn isn't everything (I don't log mine) but I wear my HRM out of habit and my burns are 450-500 ish.

doctorwhogirl

Two of the most trustworthy people giving me advice, delighted lads! :cool:

Hanley wrote: »

How exactly are you measuring this number?

Are the workouts longer/shorter in duration?

The number you're measuring is most likely wrong anyway and a complete waste of time worrying about it. I'm going to hazard a guess and say you're using a HRM monitor which may be skewed by hydration status, especially given the weather we're having.

Yep, measuring with a HRM. Don't think it's being skewed as it was similar last week. I do know it's a waste of time a little but the number on my runs has gone down too. I use the number more of an indicator than anything else.

Workouts are of the same duration. About 65 mins all inclusive.

Hardonraging wrote: »

I'm assume the new program isnt interval resistance, hard to say tho.. more info there please

I'd never even thing about how many cal's i'd be burning, and my goal is still to reduce down ..Maybe not to 136 tho ... for 5' 10"

Damn it James beat my follow up answer .. !!

Not a hundred percent on what you mean on interval resistance? Basically here's what I posted in the other thread about what I was doing

Usually I do a mix of

10 mins intervals on treadmill- 5 mins warm up jog then tabata

Squats or deadlifts (3x10, one warm up set. Usually increase the load as I go)

Supersets then with stuff like snatches, weighted step ups onto the bench, dumbbell lunges, single-leg squats, bulgarian split squats, core work, wood choppers, lat pull downs, bent-over rows etc...

I'm more into whole body exercises rather than isolation ones like bicep curls etc...

Today I tried mixing it up a little with 10x10 squats. Five were using just the 20kg bar and then 5 doing 25kg. I'd say I could go to 30kg, not sure. When I was doing 3x10 40kg was my max, they were v tough though?

Then I did superset thingys full body row and push press and then intervals on the rower to change it up.

I just put on weight very easily! it's a balancing act, I kid you not.

xgtdec

Im just wondering about the timeframe of "gained a couple of pounds lately"

I think there a lot of boardsies who are too quick to worry when a scale goes up trying to lose or down trying to gain. I set everything at 6 weeks, 6 weeks is my timeframe for trying anything to see if its working or not. have you gained your couple of pounds in a short space of time??....because if you have you could be worrying over nothing.....if you gained 6 lbs in 6 weeks...then id be asking questions!!

doctorwhogirl

Over the past 3 weeks or so. I am the first to admit that I can get hung up on the scales but I really haven't as much lately which was a real breakthrough! It really is the burn or level of exertion that I'm confused about.

I completely agree with you though; weight loss is not linear but it is something I keep an eye on to look for general trends over time.

Hardonraging

doctorwhogirl wrote: »

Not a hundred percent on what you mean on interval resistance? Basically here's what I posted in the other thread about what I was doing

Sorry Brain not work so good, I'm sure it should have said, more of a Rest / Pause style.

doctorwhogirl

Hardonraging wrote: »

Sorry Brain not work so good, I'm sure it should have said, more of a Rest / Pause style.

No prob. Well I do my set of however many reps and then take about a 45-60sec rest then go again. If that makes it any clearer?

With superset-thingys I do the two exercise more or less back to back (depending and where the equipment is and stuff) and then take the rest.

doctorwhogirl

Any more thoughts on this?

Workout today was:


8 x 6 deadlifts of 45kg

8 x 10 bench press of 20kg

6 x 10 Good mornings with 25kg

3 x 10 each leg, alternating, lunges

12 or so minutes on treadmill. 5 min jog at 10kph then alternating 2 mins at 14kph, 1min jog at 9.5 kph.

gymfreak

Doctorwhogirl,
I would be interested in seeing a layout of one weeks worth of training, just so we could get a better idea as to what we are looking at.

As regards the HRM-Im presuming that the fitter that you are getting, the lower your resting heartrate is and the lower it is at work, hence the lower kcal burn?!?

tunguska

doctorwhogirl wrote: »

Any more thoughts on this?

Workout today was:


8 x 6 deadlifts of 45kg

8 x 10 bench press of 20kg

6 x 10 Good mornings with 25kg

3 x 10 each leg, alternating, lunges

12 or so minutes on treadmill. 5 min jog at 10kph then alternating 2 mins at 14kph, 1min jog at 9.5 kph.

The weight training seems solid enough but the cardio duration is very short. Are you sure the weight you've gained isnt muscle and not fat?
I think using the scales alone isnt a great way of monitoring things. Checking your dimensions and body fat is a far better indicator of your health. Have you ever had a DEXA scan? Most accurate measure of body fat there is, will tell you your bone mineral density aswell which is very important, especially for women.

doctorwhogirl

gymfreak wrote: »

Doctorwhogirl,
I would be interested in seeing a layout of one weeks worth of training, just so we could get a better idea as to what we are looking at.

As regards the HRM-Im presuming that the fitter that you are getting, the lower your resting heartrate is and the lower it is at work, hence the lower kcal burn?!?

Hey Gymfreak, thanks a mill. Yeah I thought as much with the HRM butI feel with my runs like I've gotten less fit! ha! My resting heart rate is in the low fifties I think. Not 100%

As I said, I haven't a specific programme but here's a sample from last week. I have been changing it up this week doing more sets of the same exercise. Before I followed more of the new rules of lifting style.

Anyway, this is last weeks, based on new rules

Day one
Squats
1 x 10 just the bar (20kg) warm-up
1 x 10 30kg
1 x 10 35kg
1 x 10 40kg

Step Ups with 10 kg dumbbells (20kg total) onto a bench
3 x10 each leg
alternating the above sets with
3 x 10 20kg push press using the bar

Dumbell snatch
1 x 6 each arm 12kg
1 x 6 12kg
1 x 6 14kg
alternating with
leg raises (not sure the name on these actually- you know the machine where you hold yourself on at the elbows and grip handles with your back against a padded back? Then I raise my knees up to work my core.
3 x 12

Woodchoppers
3 x 6 each side 12.5kg

Intervals as above (5min jog and 6 mins tabata intervals 20secs v fast increasing as I go- 14 up to 18kph

Day Two
Jog/run. About 8.5km

Day Three
Deadlifts
1 x 10 30kg warm-up
1 x 10 35kg
1 x 10 40kg
1 x 10 45kg

Backward lunge from step with forward reach
3 x 8 with 8kg dumbbells
alternating with
bent over rows using the barbell 20kg
3 x 10/12

Dumbbell snatch as above
alternating with
lat pull downs normal grip on machine
3 x 35-40kg

Tabata circuit of sit-up stuff

Intervals as normal on treadmill

Day Four
Jog/run as above

Day Five
Probably repeat a mix/combo of day one and three's weight training?

Anyway, that's what I was doing. Part of me thinks maybe just stay at it. Or maybe the new way looks better? I'm generally a bit lost! ha!

gymfreak

Hey Doctorwhogirl,
Your last weeks worth of workouts look good and well balanced. The reason why I asked to see them was to get an idea of what you do in a week and also because this workout looked a little unbalanced and I wanted to see if you balanced it up during the week.

Workout today was:


8 x 6 deadlifts of 45kg

8 x 10 bench press of 20kg

6 x 10 Good mornings with 25kg

3 x 10 each leg, alternating, lunges

12 or so minutes on treadmill. 5 min jog at 10kph then alternating 2 mins at 14kph, 1min jog at 9.5 kph.

With regards to your New Rules to Lifting workouts, they look good. If you like them then keeping doing them, if your looking for a change then maybe ask around for people to critique your workouts or to give you suggestions so that they're effective.

I personally prefer lower rep ranges for both my own training and also for my clients. I find it more challenging and fun and also the ole getting stronger happens to be a nice side effect.

Have you been doing the same intervals of the treadmill the whole time? You could change this up and do intervals of the X-Trainer or Rower or even bike. Or skip it entirely and do a weighted circuit.

I know I'm throwing ideas at you but I'm not sure whether you are looking to change your routine or whether you are just wondering if it is the cause of you gaining weight.

Orla K

I'm going to go back to the heart rate monitor for a bit and ask an obvious question. Does the battery need to be changed?

I'm fully expecting for you to have thought of this already but just in case I thought I'd ask.

doctorwhogirl

gymfreak wrote: »

Hey Doctorwhogirl,
Your last weeks worth of workouts look good and well balanced. The reason why I asked to see them was to get an idea of what you do in a week and also because this workout looked a little unbalanced and I wanted to see if you balanced it up during the week.

With regards to your New Rules to Lifting workouts, they look good. If you like them then keeping doing them, if your looking for a change then maybe ask around for people to critique your workouts or to give you suggestions so that they're effective.

I personally prefer lower rep ranges for both my own training and also for my clients. I find it more challenging and fun and also the ole getting stronger happens to be a nice side effect.

Have you been doing the same intervals of the treadmill the whole time? You could change this up and do intervals of the X-Trainer or Rower or even bike. Or skip it entirely and do a weighted circuit.

I know I'm throwing ideas at you but I'm not sure whether you are looking to change your routine or whether you are just wondering if it is the cause of you gaining weight.

No that's great! Thanks for the advice! I might try changing up the intervals and doing a cardio circuit maybe. I used to do one with kettlebells, skipping rope etc... so might do that.

Yeah I tried lowering the reps with the deadlifts yesterday but increasing the sets and weights and I'm experiencing great DOMS today!!! If great is the right word!

Thanks again!

Orla K wrote: »

I'm going to go back to the heart rate monitor for a bit and ask an obvious question. Does the battery need to be changed?

I'm fully expecting for you to have thought of this already but just in case I thought I'd ask.

Cheers, Orla. Yeah, I sent off my HRM for repair there and have it back so I think all's in check there. Thanks though because it could well have been something that slipped my mind!

Mellor

doctorwhogirl wrote: »

Cheers, Orla. Yeah, I sent off my HRM for repair there and have it back so I think all's in check there. Thanks though because it could well have been something that slipped my mind!

Another obvious check would be the bodyweight you've set for the HRM.
If you recent reduced that weight to account for weighloss between buying the HRM and now. Then it makes sense that its a reduced calorie burn