does this need tweaking???

[emmab]

hi there
my routine is as follows..i know it isnt very impressive!!! but it has been developed for my unique issues ie osteoporosis and recovery from eating disorders. my goals are to gain muscle while minimising fat gain

10mins elliptical
3x12 leg extensions 21kg
3x12 lat pulldowns 21kg
3x12 tricep pushdowns 10kg
3x12 single arm bicep curls 5kg
3x12 single upright row 5kg
3x12 seated dumbell press (on fitball) 2.5kg
3x20 leg drop with fitball
3x20 squat with fitball against wall
3x20 bridges
10mins treadmill @15%incline 5.5km/hr

i am doing this routine 3-4 times a week plus swimming 1km once a week. also going for 2.5-4km walk most days for the osteo

my qs are:
given my time limits (4 kids and working) i cant get to gym more so cant split upper/lower body, is this ok
do i HAVE to eat post workout. currently i am going to gym in morning (no breakfast first) then straight to work. so any intake would have to be a product etc not a home made meal. can you recommend any recovery products..i find it REALLY hard to get my head around sucking in calories after i have worked hard to burn them!!! but also dont want to undermine my efforts.
thanks

 

[que_66]

hi there
my routine is as follows..i know it isnt very impressive!!! but it has been developed for my unique issues ie osteoporosis and recovery from eating disorders. my goals are to gain muscle while minimising fat gain

10mins elliptical
3x12 leg extensions 21kg
3x12 lat pulldowns 21kg
3x12 tricep pushdowns 10kg
3x12 single arm bicep curls 5kg
3x12 single upright row 5kg
3x12 seated dumbell press (on fitball) 2.5kg
3x20 leg drop with fitball
3x20 squat with fitball against wall
3x20 bridges
10mins treadmill @15%incline 5.5km/hr

i am doing this routine 3-4 times a week plus swimming 1km once a week. also going for 2.5-4km walk most days for the osteo

my qs are:
given my time limits (4 kids and working) i cant get to gym more so cant split upper/lower body, is this ok
do i HAVE to eat post workout. currently i am going to gym in morning (no breakfast first) then straight to work. so any intake would have to be a product etc not a home made meal. can you recommend any recovery products..i find it REALLY hard to get my head around sucking in calories after i have worked hard to burn them!!! but also dont want to undermine my efforts.
thanks

I'll let the experienced ladies handle any workout critique because they're fabulous!

A workout doesn't have to impress anyone, what matters is wether or not it will put you on the right track toward reaching healthy goals. Even if you think they are tiny steps - remember - they are still steps toward a healthier you. Just keep steppin!

I haven't dealt with eating disorders so all I can suggest is to find a support group or a counselor or someone who's trained in helping you win this battle. You can win it.

You can do it.
You are worth the effort.

 

[*Bunny*]

Hey emm .. There is nothing wrong with having a Pre or during workout shake to sip on, esp if your goal is muscle gain.

WHat exactly are you eating?

Who gave you this workout? A medical professional educated in your history/issues? I don't want to suggest against what a doc is telling you to do.

For muscle gain, I would focus on less reps, more weight, but I have no input on your condition, nor am experienced to provide any insight if you are following something a MD provided ... more details?

 

[scorpiogirl]

As far as eating after your workout.....IT WILL HELP SPEED UP YOUR METABOLISM! You definitely WANT to eat right after - or within an hour or so!

If you use up all your energy and then don't eat, your body is going to try to hold onto any calories you DO eat later as fat stores. You have to think like your body does...if you feed it regularly, it will think "ok, she's gonna' feed me when I need it, so there's no need to hoard all these calories later - for when she starves me".....when you don't feed your body it knows it and it pushes back. You can maniupulate your body into doing what you want it to...but the HEALTHY way.

If that workout works for you and it's been ok'd by your dietitian, go for it. Resistence training will help with that osteo, but make sure your doc's ok it for you.

You can do this, Girl! Don't give up!

 

[curgeo]

From what scopriogirl said:

Our body is still programmed like it was a million years ago. In times when food is scarce, the body will actually slow down the release of thryroid hormone and slow the metabolism down. So like scorpiogirl said, you can manipulate your diet in your own favor by taking in small meals with protein throughout the day. This will trick the body into liberating fats that are stored, but also allow for energy for your workouts.

I don't remember if you said that you were continuing your therapy for your eating problem? With the osteo, the weight training is great because the bones sense when pressure is put on them and will increase density accordingly. My mother is in aan early stage and I just got her after all these years to start weight bearing activity. She is doing very well with it.

Food does not equal fat, wrong food and no activity does.

 

[Gymgurl]

Glad to see you are working on your recovery! I can be beat!