Defining

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Everything posted by Defining

  1. 'Too much activity' is relative to your personal history, genetics, and recovery strategy. You've listed a lot of exercise that you do, but nothing about your diet or rest protocols. In terms of injury recovery I'd recommend chatting with a physiotherapist who has experience with dancers. Two hours of calisthenics IS overkill, and arguably not useful for your goals. I'd say that it's a great idea to add some resistance training, but typically much more than an hour starts to be counterproductive, in terms of how your body is responding hormonally. But sprinting on it's own will not help build muscle to the extent that you want in order to prevent injury. If you need a good place to start, I'd consider adding this to your mornings 3-4 days a week: https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/ Other things to take note of: - are you consuming enough protein? ~1g/lb of bodyweight is a good guideline for building muscle - are you sleeping enough/well? ~7-8+hrs/night of quality sleep is essential, you mentioned getting more but is it enough? - are you managing your stress? meditation, gratitude journaling, colour books, etc. are all useful to help lower stress - are you consuming sufficient calories? if you are not eating enough to fuel your body you will not get stronger and you'll be more prone to injury, especially if you're working out a lot - make sure to take a full day off at least once a week; no power walking, sprinting, or workouts You're still quite young, and you need your body to work well for decades yet; be safe and go slow, injury recovery is no fun. Don't forget to have fun!
  2. Losing fat is more than just working out, though a combo of resistance training and cardio is never a bad call. Depending on WHICH full body routine you're using you could absolutely do that 4 days a week, and then still do cardio once a week at some point - but it's all up to personal preference, so feel free to experiment with your recovery/workouts and see what works best for you! Other things to take note of: - are you consuming enough protein? ~1g/lb of bodyweight is a good guideline for fat loss - are you sleeping enough/well? ~7-8+hrs/night of quality sleep is essential - are you managing your stress? meditation, gratitude journaling, colour books, etc. are all useful to help lower stress - are you consuming fewer calories than your TDEE? without a caloric deficit you will not lose fat/weight I'd recommend looking at something like 5:2, or the matador protocol, both of which are intermittent energy restriction methods. Essentially what that means is that some days you'd eat normally, and other days you'd eat less than your TDEE. 5:2 would be 5 days a week at your maintenance intake, and 2 days a week at ~50-60% of your TDEE. Matador is two weeks at maintenance, two weeks at 70% of your TDEE, rinse and repeat. Fat loss is not a linear journey, so it's important to focus more on your habits and actions rather than scale weight. Go slow, be safe, and don't forget to have fun!