How can I tell if I am working out too much or should change my workout?

Question

Ok this is my workout. I do my elliptical machine for 30 minutes, and burn about 440 calories. Then I do about 45 minutes of weight training with 10lb. weights and a stability ball working my lower body, upper body and abs. This is 5 days a week. 6 days a week I do a 45 minute workout video for bellydancing (in addition). Lately I've noticed that I've put on more weight than I would like, even though I haven't changed my eating habits. It's probably muscle though, especially my legs, they seem bulkier than I would like. How can I change my workout so that I am not getting bulky, I only want to tone my muscles and maintain my weight. I would also like to not be so exhausted all the time. Any suggestions?

Answer 1

If you are doing the same thing over and over, your muscles are trained for that routine. Muscles have a built in memory. They become accustom to your workout routine and after a while the muscles are use to doing it over and over and that's as much as they will grow. From what I see here, in my opinion your routine is a little too intense and if you cut back a little you will lose the bulk and stay toned. Try doing the same things except do it 3-4 times a week. Or take in a little more calories per day. The reason you could be feeling exhausted is, you are over working your body. You should give your muscles a days rest in between workouts. As the muscles are trying to repair, you are breaking them down again. I know its hard to take a days rest because you feel like you are wasting a day of exercise. But, believe me, it will be a lot better for you and and your body if you do.

Answer 2

If your muscles are too bulky, you need to do leg exercises that have less resistance. Muscle mass increases come from increasing weight/resistance. That goes for cardio, too. If that elliptical is working your legs too much, switch to a bike on a lower resistance, or jogging, or whatever is easier on your legs.

If you're tired a lot, you need to change your eating habits. Exercise should be making you feel more energized, so either you're not eating enough, or you're not eating nutritious enough food (note- low fat/low calorie/low carb does not mean nutritious!!). You need to make sure you're getting enough carbohydrates, because you're doing a lot of intense activity. Also, you're working your muscles a lot, so make sure you get a lot of protien. And read the labels on the food you eat- are you getting enough vitamins and nutrients? Your body needs those. For weight loss it is important to make sure you don't get bad stuff from your food, but for overall health you need to make sure that you are getting the good stuff!

Answer 3

The American College of Sports Medicine offers guidelines for cardiovascular, flexibility and resistance training. The guidelines are flexible enough to allow you to pick your own exercises but have enough structure to get you going when you first start out. They are pretty easy to follow and will make your workout easier and more efficient.

Beginners Guide to Exercising - http://straighthealth.com/pages/guides/begex.html
Advanced Guide to Exercising - http://straighthealth.com/pages/guides/advex.html
Health, Exercise and Diets - http://straighthealth.com

Answer 4

Why is everyone concered about there weight? I was concered badly one time, And I
Got skinny and it wasn't really fun so I put on a extra few pounds. Your weight is what
god wanted you to be, and if you don't like it, then you don't like what god gave you.
You should be happy god gave you a life.

But!, If you really wanna loose weight heres what you do. swimming season is coming
up and I know your really scared people will laugh at you.

- with every meal drink Water or Orange juice, Milk sometimes (Milk is very fattening).

- If you are bored and you think about eating and you think your hungry don't eat
Because you are really not hungry your just thinking about it. So try to do some sit ups
or push ups instead. Or do what you like to do.

- If you have junk food in your house, then get it all out. Because if you don't have
Junk food in your house, Guess what, You want be ABLE to eat it.
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
Let's say you eat alot of junk food, and you stop eating it. You will drop 15 pounds
easy.WHEN YOU SEE A CANDY, THINK OF A HOT GIRL/GUY IN A BATHING SUIT AND THINK WHO
YOU WANT MORE.

- Get some Fruits in your house loaded, and eat those when you are hungry but try
Drinking Lots of water too.

- Exercises -

1.) Punch air - Makes your arm look non-fat.
2.) Running/walking - Good for you also burns what you ate in the past 24 hours.
3.) Biking - Burns the most calories and fun. just ride around fast for 10 - 20 minutes
straight.
4.) Swimming burns the same and more as biking, because your using your whole body, You
can loose 5 pounds by swimming for 2 hours doing fast laps.
5.) Weight lifting - Light weights make your muscles the same and get the fat off you
also you look better. Heavy weights - Builds muscles like body builders.

But, People like you for who you are and if they don't and you wanna
change so they will like you don't because that is not a true friend.But
if you are really fat, and you want to impress a girl, then do what I just told you
Believe me it works. DONT get frustrated if you don't see results, because it will
take about 3-5 days mabey even 2 days if you try really really hard.
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HERES WHAT ELSE YOU CAN DO :

Get on your couch and put your behind right on the edge of it or
where your comfortable, and start doing sit ups while watching T.V., I
do This everynight and moring for 100 sit ups for 3 sets. I did this for
4 days and got a flat stomach

You might start seeing your lower body stick out more, and thats normal,
All you do is lay on a flat floor and raise your legs for 25 seconds each for
5-7 sets. Do this in the moring and at night. P.S. - Lower body is the hardest part
to get tight so don't get frustrated about instant results cause your not going to get
instant rusults.

If your pecks, or known as your upper body is popping out, then do some
push ups at your house. Do 10-15 a set if you wait them to get a bit littler
and cut. You see guy models with cut pecks because that is what turns the lady on.

For cardio vascular - Skip fast rope for 3 minutes then another session
do this for 30 minutes if you want results fast!
Also jogging. Helps tremendously! Do 20 minutes of jogging, and if you
can't do the whole 20 minutes jogg in between.

Foods that I eat alot :

Apples - 0 calories and feels you up.

Green beans - 60 calories a CAN but great for your health.

Grapes - Idk how many calories but great too.

Any fruits are good for you.

Drinks :

Soda - Twice a week or non

Water - ALOT 0 calories, good for you, FEELS you up alot.

Orange juice - Great for your health.

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Do Lot of cardio vascular excerices to... Helps you get rid of 80% of the fat!