Posts Tagged ‘Building Muscle’

Staying positive, running to lose fat NOT muscle, & Building up my guns!!!

Zoe and I had a great run this morning! I swear on run days, Zoe wakes up extra early lol. I haven’t been sleeping well, so she had to drag me out of bed this morning. It actually worked out well, because Josh had to leave earlier than normal, because his debit card info got stolen. Someone in Florida was on a shopping spree, so he had to run by the bank to fill out some paper work to get his account settled. ¬†Luckily the bank caught it! YIKES! We have NO idea how they got his info. It’s kinda stupid really. Whomever it was made purchases from stores in Florida in person. So with knowing the time, date, and location, some of the stores could have cameras, therefore busted criminal. Not the wisest heist lol, (criminals aren’t usually the brightest people though). Hopefully they get caught and learn their lesson!

We aren’t the type of people to play victim. We shrug it off as bad luck and move on! ūüôā Just stay positive and keep smiling, that is our motto!

Hard not to smile when we wake up to this everyday! ūüėČ

Okay, back to the run lol. Zoe and I always get ready together. Wash faces, brush teeth, get dressed, and slather on sunblock. Even on the gloomiest of days, which incidentally today qualified for.

She likes to help put the sunscreen on

I’m ready to run Mama!!!!

Like I said though, we were all smiles! Zoe even made fun of me while I warmed up. Apparently watching mama do a few warm up exercises is hilarious!!!

We went 1.72 miles with a time of ¬†23:43 Which isn’t horrible, since we had to stop to put the rain cover over Zoe, then she ran the last stretch. She is really getting into running! She puts her all into it, that’s for sure!!!

Thumbs up from Zoe on our run!

Once home, I sat down and started reviewing my goals from September and making my new goal list for October! Gotta make sure you are on point with your goals! I for one do not want to be spinning my wheels, so I make sure I have all my short term goals ready! You have to check off the short term goals to reach the BIG ones!!! Tell yourself I’m going to succeed, and DO IT!!!

With my new found love for running, I have had concerns with losing my muscle mass. So like everything else, I started researching! I now know with running my body can go into a catabolic state (tissue burning) rather than the anabolic state (which I need to build muscle).

When I run my energy is burnt in this order;

1) Carbohydrates (both stored and direct from foods)

2) Fats (from foods and as stored cells)

3) Proteins (amino acids from muscle tissue)

I also learned that Cardio exercise actually helps you build muscle by enhancing your recovery from weight training by promoting blood flow and oxygen transport to your muscles.

I also learned that I want to keep my target heart rate at 75-85% ¬†At 75% my heart rate should be 155 at a 1 minute count. I used the 220- age formula to get that number.¬†The simple formula: Take 220 and minus your age which is accurate to approximately +15 BPM. You then take that number and multiply it by .75 – .85, which will give you your percentages of 75% — 85% of your Max. HR.¬†Or you can run till you know your heart is really pumping and you can still talk without being¬†extremely¬†out of breath. I prefer the more precise method!

I decided I will continue to run 3 days a week. One day I will run around 3 miles, the other two I will run 1.5-2 miles. Staying with the 75% max HR will burn fat and not my muscle!

Speaking of muscles, ūüėČ Today is bicep day! I LOVE working on my guns!!!! LOL

Today’s workout

Close grip EZ bar curls 4 sets of 12 or till muscle failure w/100 jump ropes between each set

Cross body hammer curls 4 sets of 12 or till muscle failure

Preacher curls 4 sets of 12 or till muscle failure

I am off to work on my guns!!!! ūüôā

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What you need to know about Over Training and Rest days

I am just gonna come out and say it, I am horrible about taking rest days! Josh gets on to me all the time about over training and not resting. I know I need to, but I love being in the gym and for whatever reason I feel like I am going to lose my gains or mess up my progress if I do not workout. I keep hitting plateaus, so I started to do some research….

I have been in the habit of just taking random rest days here and there, but after researching more, I have decided that Josh is right and I need to take two full rest days a week. Ugh, it has been so hard! Lol

He is off Thursday and Friday every week, so I decided those are good days for rest. I still run on Friday and do my sit ups, plank, and handstand for time, but NO WEIGHT TRAINING!!! I am seriously addicted to the gym so I can not wait till tomorrow!!!! There could be worse things to be addicted to lol.

Even though I am addicted to the gym, I have not being seeing the results I truly want. I have learned that my over training is the source.  So I am gonna share with you what I have found out.

  • Your body does not build muscle in the gym. Sounds crazy I know! Your body builds muscles when in recovery mode, which in turn is when you are resting.
  • Inadequate¬†rest decreases energy levels, testosterone levels, ¬†and growth hormone levels. All of which are important in weight training!
  • Lack of rest also increases catabolic hormones or muscle destroying hormones.
  • It also decreases¬†serotonin¬†levels, which can cause depression.
  • Weakens your immune system, which can lead to infection.
  • Affect your thyroid function, which in turn can¬†result in decreased metabolism, and increased fat storage. Nobody wants that!!!

Over training has also been shown to cause an increase in the amount of free radicals within the body. This can increase the catabolic effects of overtraining, making symptoms even worse.  Over training also can deplete your body of needed vitamins and minerals such as zinc, calcium, magnesium, and vitamins B6, pantothenic acid (B5) and vitamin C. Additional supplementation of these vitamins and minerals are highly suggested.

Also anti-oxidants like Vitamin C, Vitamin E, co-enzyme Q10, alpha-lipoic acid, and selenium should also be used since they have been proven effective in combating free radicals.

Adding DHEA is also an awesome idea, it is the perfect immune protector! Glutamine can help in preventing protein breakdown and Arginine can increase growth hormone levels.
Vitacost.com

Needless to say I have welcomed my rest days with open arms. I do not want my hard earned work to go to waste!

Have you been hitting the dreaded plateau? Do you tend to skip rest days? What supplements do take to help you stay healthy and recover?

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