***Am I doing too much exercise?***?

Question

hi all,

I am 140 lbs and 5'8''. After 2 pregnancies, i have a loose tommy and a little bit large butt. Here is my exercise plan:

every week day, 30 minutes biking -indorr, on moderate speed-
4 times a week, 30 minutes perfect butt exercise
3 times a week, 30 minutes crunching
every day, 30 minutes weight lifting+working out with equipment
once a week 1 hr of body pump exercise

(I am on diet -don't eat too much, but a toast with chees in the morning, a sandwich at lunch and salad and/or spagetti at dinner, no othe bread or oily things. no sugar, no sweet.İ have 1 apple/peach during day.) Lots of water. no coffee, no tea.

I want to loose 4-5 kgs. and remain healthy and fit.

but I have concerns like exercising too much. because it ends up a full 90 minutes exercise combination every week day, sometimes 2,5 hours one day a week.

I don't have possibility to exercise weekends

do you think this is too much and i will have no benefit at the end?

thanx

Answer 1

No. You are not working out too much. However...you don't need to do that much w/crunches. While 15 minutes a day of crunches is fine- remember, they only strengthen muscle, they don't reduce fat. To burn the fat, I always have found running to be best...but, either way you need aerobic exercise FOR AT LEAST 40 minutes to burn fat. I am gonna guess that the indoor biking IS NOT aerobic enough for you...unless you are doing SPINERVAL tapes (I race and use these and they are KILLER).
If you want a recommendation:

M, W, F: Bike harder for 45 minutes
M, W, F: Run for 45 minutes
T, Th: Weights for 1 hour
T, Th: Crunches for 15 minutes

Presently, you are working out 9 1/2 hours a week. I am 42 and can become EXTREMELY fit and very competitive in Olympic length triathlons (sub 2hrs 6min) with that sort of hours. And, you can too.

The schedule above is a max of 1 1/2 hours a day...and you could split it 45 in morning and 45 at night on MWF. T and Th are weight days for an hour each, followed by some crunches. Total during the week is now 7hrs.
On Fridays....you might try biking for 45 and follow it IMMEDIATELY with a 45 minute run. You will be tired and sore afterwards...but you'll also have 2 days to recover.

The above leans more towards aerobic and less with weights...but I guarantee if you lift an hour a day 2x a week, you can get great results if you combine it with aerobic activity.

BTW, I have trained at over 20 hours a week, so don't let people tell you 9 1/2 is too much. It isn't. Keep eating right, and focus a little more on aerobic activity and you will like the results. The butt will get slimmer.
Re the stomach....the problem some women run into is the muscles in the stomach SOMETIMES never return to their original tightness after having kids. If after a year or so this is the case, the only alternative is a tummy tuck. A friend of mine just had this done. She was VERY VERY fit...and no amount of weights or running could help her. She looks great now though. That becomes a very personal and expensive decision however.

Anyway- good luck!

Answer 2

Each of us is different in terms of what is to much. The key is to find a place where in a year from now you'll still be active, fitness is for life. If your always tired, no energy, feel like you coming down with a cold then YES, your over doing it. Back off and allow yourself to recover. If your not having those symptoms and you enjoy what your doing and its not interfering in your daily life, go for it. If its work, if your beginning to dread the evil fitness time, again, back it off.
Diet, sounds like your working very hard at this part of your program, keep up with the water.... If you fall off the program, such is life, pick yourself and start again. Be nice to yourself along the way!

Answer 3

Of course age also plays apart into this answer, but the best thing to do is pay close attention to your body and the rate of change you are experiencing.

The faster you lose, the harder it is to keep off -- period.

Fitness is as much a habit change as it is a physical exercise. You have to develop fit habits that will remain with you, but this takes time and gradual change. If you are "leaping" into this all at once and suddenly making all these things happen, you will quickly see a physical change, which will also manifest itself as pain and suffering, possibly causing to lose interest very quickly.

So, too much? Not as an end-goal for a fit-for-life campaign; but it is too much to bite off all at once in the beginning.

Answer 4

Looks great as a plan !

Maybe some fitness machines could help you to cut off some workout time !

Answer 5

Your are actually working your stomach too much. I was always told at the most to do 15mins on my Abs. You'd think more is better but you body can actually flunk out on you when you push certain muscles too much.

Answer 6

yes i think so

Answer 7

www.sparkpeople.com they can help