Training Too Much, Recomping, Eccentric Training, and More…

Timestamps:

3:10 – I am recovered and weight restored from an eating disorder. I gained about 30 lbs in the past year which was necessary for my health but I’m unhappy with my body. I’ve been lifting for about 3.5 years so I have a good amount of muscle mass. I don’t want to lose weight, but rather look different (more muscular and lean) at my current weight. When gaining weight I was in a surplus and progressively overloading in the gym. Now I am eating at maintenance and maintaining my current Physique. What should my next steps be to maintain my weight but alter my body composition?

8:05 – I’m at the top of my maintenance range and eating an untracked meal about once a week. Trying to build muscle. My weight is averaging 2 lbs gained since starting 6 weeks again. Measurements staying about the same. Is this a good rate of gain? I’m getting more of a pump in the gym and going up on reps and or weight pretty consistently.

10:32 – I’m a Pilates and yoga instructor and teach 5-6 group classes a week. The way I teach is that I actually perform all the exercises so it’s a high rep, light weights/body weight (mostly) workout 1 hour long. I burn between 400-500 calories per workout which is more than I burn during my strength training sessions in the gym (I go twice a week) and feel more sore after Pilates than the gym (where I do 10-12 reps, med/heavy weights). I also run 5k every day to get my steps in, be outside and remain sane (I have 3 boys in zoom school). How do you structure personal workout schedule for group class trainers? I’d like to gain muscle but can’t go to gym more than 2 days per week.

16:02 – During maintenance weeks what would be the best type of cardio to perform? HIT or LISS and why?

19:45 – Are there any populations that should not take creatine? Do you recommend it for any athlete trying to get stronger?

40:00 – I am a 54 year old woman that has always ran and lifted. Two years ago I tore both meniscus in a 200 mile race and decided not to have surgery. I have rehabbed one knee and have no issues. The other knee now has decreased range of motion and I have “stinging”and pain in both legs. I have had my thyroid checked and a full metabolic panel done as well as liver tested since I am going through menopause. I have put on about 30 pounds, despite continuing to bike everyday and lift three days a week. I can’t sleep more that 5 hours at a time and end up waking up exhausted. I am following your menopause guide as well… please help. I eat primarily fruits veggies, seeds and lean protein.. no weight lost… I also intermittently fast approx 15-16 hours a day.

50:35 – Why would you include long eccentric parts in your workouts?