I definatley enjoy drinking on occation but I always feel so guilty the next morning because it isn't good for me. How does alcohol effect the workouts and their results? Am I doing myself a HUGE diservice by drinking on the weekends?
I think a drink here and there is fine - but you'll certainly feel it in your workout if you've had too much. I certainly splurge on occasion, but I don't schedule a very intense workout the next day because I know I just won't be able to work hard enough for it to be effective.
Alan had an article at t-nation about alcohol and lifting - you can read it here (warning, some pages on t-nation are NSFW so if you go clicking around don't say you weren't warned)
Sometimes I'll have a drink or two during the week, other weeks I'll have none. It usually depends on what I'm doing, how many calories I have left, what the weather is like, etc. I don't think it's affected my training at all.
I definatley enjoy drinking on occation but I always feel so guilty the next morning because it isn't good for me. How does alcohol effect the workouts and their results? Am I doing myself a HUGE diservice by drinking on the weekends?
This has been one of my questions, too, since drinking is one of my dietary vices. Since I started tracking my calories a few months back, I found that the days I drank were typically the only ones in which I exceeded my caloric goal. Sure, the alcohol added plenty of calories, but the worse part is that I eat more when I'm drinking. Shocker, right? Well, not really. When I drink, I'm socializing, so I'm not paying as much attention to what I'm eating or I'm eating out, and I just don't get to feeling full when I'm drinking. That seems to be the bigger dietary trap, in my case.
Another problem is the dehydration that comes along with drinking. That affects my workouts, so I don't drink at all the night before a workout day. And if I drink the night after a workout, I have to drink lots more water or I get super sore and bloated the next day. Ugh. Man, why can't alcohol just be good for you?
There are many reasons why alcohol is bad to those who undergo weight lifting:
1) It negatively affects protein synthesis.
2) It lowers testosterone levels and increases estrogen.
3) It causes dehydration.
4) It depletes the body of vitamins and minerals.
5) It increases fat storage.
Here is my experience...I have a couple drinks several days a week (sometimes more than several days a week). While continueing that lifestyle....I dedicated myself to getting my portion size when eating under control. I have lost 75 lbs and am keeping it off. I have never found a couple drinks interfering with my weight lifting.....but I am very aware of dehydration and drink plenty of water.
Life is a great balancing act. Just my 2-cents.
I don't drink at all Sunday - Thursday and I track my calories religiously. On Friday, I still stick to my calories, but I ususally have 5-6 drinks (which I include in my calorie counting). On Saturday, I don't track anything (I don't eat like crazy, I just don't write anything down). I also have 5-6 drinks on Saturday as well.
I know I would see better fat loss results if I cut out drinking completely but it just isn't realistic for me. It isn't something I can stick to in the long run. My boyfriend and I love to meet up with friends for drinks after a long work week, its how we unwind and relax.
I have lost weight by cutting calories (and alcohol) in the past, quite fast actually. But as soon as I try to maintain, it all comes flying back (fast and usually until I weigh more than I started in the first place). I am hoping that lifting weights and a bit of cardio will be just the balance I am looking for.
I am willing to cut back... I think 5-6 drinks is a bit excessive and I could probably just drink slower and stop at 3.
Here's something to think about.
I don't recall how much you have to lose, but figuring it out in weeks - could you figure a way to cut alcohol entirely during the time you are losing weight? Figure out how to relax with friends and unwind without you indulging in alcohol?
What if you had to take a medication that was absolutely contraindicated with alcohol - could you find a way then? What if you were pregnant? Could you find a way then?
I'm not saying you can't drink and lose weight. All I'm saying is to think about this comment that you made
Quote:
I know I would see better fat loss results if I cut out drinking completely but it just isn't realistic for me. It isn't something I can stick to in the long run. My boyfriend and I love to meet up with friends for drinks after a long work week, its how we unwind and relax.
and see if you can't see how that reads. No one thinks that how we eat on a deficit is what we will limit ourselves to in maintenance. But if someone said "I know I'd see better results if I didn't fall into burgers, fries and wings on the weekend but it isn't realistic for me. It isn't something I can stick to in the long run. That's how my husband and I relax after a workweek, we meet up with friends for fatty and salty food."
Wouldn't you say that's fine - but until you lose the weight, stick to the celery and be sociable and then when you've lost figure out how to work back in smaller portions? Why not do the same when it is alcohol? Peer pressure is peer pressure and learning to deal with social situations when you are choosing to go against the eating/drinking stream is something you just have to do.
LisaS, I love the burger and fries example, it really makes my comment sound silly . And yes, I would cut out alcohol if it contradicted with a perscription or if I were pregnant. I guess my only concern is that if I cut out alcohol for say 4 months (I have 15lbs to lose) and I get to my goal weight, how do I re-introduce alcohol without gaining the weight back? At this point, I am not willing to give it up forever...
It seems to me that when you come out of your deficit, you just have to do it slowly. First, when you come off the deficit you're going to put on a few pounds of water weight. Expect it and plan for it, even if that means losing 18 lbs rather than 15 lbs.
That said, go up by maybe 100 calories a day. Some days that might be food, some days it might be a single drink. Try it on for size for a week or so. See how it goes then add back another 100 per day. Don't just slam into what you *think* is maintenance. Maybe it will turn out the Friday eating looks more like a deficit day than a maintenance weekday because of how you arrange your calories. Who knows. But having a plan for it is better than just going back to the old ways.
LisaS, I love the burger and fries example, it really makes my comment sound silly . And yes, I would cut out alcohol if it contradicted with a perscription or if I were pregnant. I guess my only concern is that if I cut out alcohol for say 4 months (I have 15lbs to lose) and I get to my goal weight, how do I re-introduce alcohol without gaining the weight back? At this point, I am not willing to give it up forever...
Instead of cutting out, can you just cut back? 2-3, maybe, instead of 5-6? Alternate between alcoholic drinks and club sodas?
Evie, that was my original plan... I know I could stick to that. Telling myself that I can't have any will be very difficult (possible but hard). I think I am going to start by cutting back to 2-3 (alternating with club soda), if that doesn't seem to work, then I will cut it out 'til the weight is gone. Thanks for all of the responses!
Evie, that was my original plan... I know I could stick to that. Telling myself that I can't have any will be very difficult (possible but hard). I think I am going to start by cutting back to 2-3 (alternating with club soda), if that doesn't seem to work, then I will cut it out 'til the weight is gone. Thanks for all of the responses!
I'm totally w/ you. I enjoy drinking, too, and have trouble not drinking at all. I've just had to limit it in terms of quantity and the nights I drink. It's do-able.
Alcohol Effects on Weight Lifting
Shocker, right? Well, not really. When I drink, I'm socializing, so I'm not paying as much attention to what I'm eating or I'm eating out, and I just don't get to feeling full when I'm drinking. That seems to be the bigger dietary trap, in my case.
Linear Mode
