I need some YAYOG Help, pls

lilacinfinity

I bought the app, unfortunately I don't fully understand it. Specifically, I don't think I 'get' ladders. Can someone please dumb it down for me. Youtubes don't work for me (they just stay loading... forever) so I can't watch them

I was considering designing my own workout, or replacing some exercises in the planned one, as the door/table/chair exercises will require hauling furniture upstairs, which is just inconvenient, and I don't think my door hinges are up to the task either! But I really don't know what a good replacement to choose is.

I'm not weak, I lift and carry 30kg+ at work consistently (27x 40kg boxes on the schedule today), but on the other hand I can barely do 3 "real" push ups :-\

Finally, do I need a cardio warmup with these workouts? If so what's the minimum one can get away with? I'm thinking jumping jacks/windmills/jump rope sort of thing, brief and intense. I'm not an elliptical bunny!

Thanks


Oh, also, nutrition-wise - I'm thinking eat at maintenence for a few months and see what happens? I like to eat, NEED to eat (physical job), and don't care about the scale number, just body shape. I'd ideally just like to be a firmer version of what I currently am (maybe with a bit less tummy bulge).

TeaBea

Body weight exercises .... you don't need weights (initially at least).

http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere-030612/

http://exercise.about.com/cs/exerciseworkouts/l/blnoweightwkout.htm

Another idea to change things up.......

Deck of cards workout: Hearts = cardio, Diamonds = upper, Spades = lower, Clubs = abs. Play: draw the 8 of hearts - do 8 jumping jacks, draw 10 of diamonds do 10 push ups .... etc.

Or along the sames lines ..........

They have cards called Fit Deck that show you the moves .....http://www.amazon.com/FitDeck-Bodyweight/dp/B000UEP0NI/ref=sr_1_5?ie=UTF8&qid=1371070608&sr=8-5&keywords=Body+Deck

astronomicals

I need some yayo, g.

lilacinfinity

Thanks, I think you misunderstood my post though, I need help with YAYOG

Body weight exercises .... you don't need weights (initially at least).

http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere-030612/

http://exercise.about.com/cs/exerciseworkouts/l/blnoweightwkout.htm

Another idea to change things up.......

Deck of cards workout: Hearts = cardio, Diamonds = upper, Spades = lower, Clubs = abs. Play: draw the 8 of hearts - do 8 jumping jacks, draw 10 of diamonds do 10 push ups .... etc.

Or along the sames lines ..........

They have cards called Fit Deck that show you the moves .....http://www.amazon.com/FitDeck-Bodyweight/dp/B000UEP0NI/ref=sr_1_5?ie=UTF8&qid=1371070608&sr=8-5&keywords=Body+Deck

RunnerElizabeth

I bought the app, unfortunately I don't fully understand it. Specifically, I don't think I 'get' ladders. Can someone please dumb it down for me. Youtubes don't work for me (they just stay loading... forever) so I can't watch them

I was considering designing my own workout, or replacing some exercises in the planned one, as the door/table/chair exercises will require hauling furniture upstairs, which is just inconvenient, and I don't think my door hinges are up to the task either! But I really don't know what a good replacement to choose is.

I'm not weak, I lift and carry 30kg+ at work consistently (27x 40kg boxes on the schedule today), but on the other hand I can barely do 3 "real" push ups :-\

Finally, do I need a cardio warmup with these workouts? If so what's the minimum one can get away with? I'm thinking jumping jacks/windmills/jump rope sort of thing, brief and intense. I'm not an elliptical bunny!

Thanks


Oh, also, nutrition-wise - I'm thinking eat at maintenence for a few months and see what happens? I like to eat, NEED to eat (physical job), and don't care about the scale number, just body shape. I'd ideally just like to be a firmer version of what I currently am (maybe with a bit less tummy bulge).

For the ladders, say you are doing pushups, you do 1 pushup and know you can do another, so you push the increase reps button, the timer will have you rest for the same amount of time it took you to do the exercise, after the rest you do 2, increase reps , rest and then 3 , etc. When you get to the point that you know you won't be able to add another rep, you hit decrease reps and you go the opposite direction down the ladder. So if 7 was my max, I'd do 7 again, then 6,, etc. until the 7.5 minutes runs out. Make sense?

I consider pacing around the house and moving my furniture and carrying my 3 year old to bed enough warmup for these workouts. If you get the YAYOG book he has a few suggestions for 5 min warm ups. The point is to not start from rest without any movement first.

For nutrition, I'm eating at maintenance. I try to make sure I have a protein rich snack after my workouts though. I don't believe in protein powder so I do things like nuts, pb sandwich, I make green smoothies and add hemp hearts to it, or if I'm super lazy, a glass of chocolate milk does the trick.

Lazygal53

Bump

lizziegs

So I can do more than 4 at a time??? Ha! I had no idea that was an option. I just did day two. Good to know. Thanks!

lithezebra

Which exercises are you thinking of substituting? If you have a local playground, things like let-me-ins and let-me-ups can be done there. You could also do negative pull-ups instead of let-me-ups.

lilacinfinity

For the ladders, say you are doing pushups, you do 1 pushup and know you can do another, so you push the increase reps button, the timer will have you rest for the same amount of time it took you to do the exercise, after the rest you do 2, increase reps , rest and then 3 , etc. When you get to the point that you know you won't be able to add another rep, you hit decrease reps and you go the opposite direction down the ladder. So if 7 was my max, I'd do 7 again, then 6,, etc. until the 7.5 minutes runs out. Make sense?

I consider pacing around the house and moving my furniture and carrying my 3 year old to bed enough warmup for these workouts. If you get the YAYOG book he has a few suggestions for 5 min warm ups. The point is to not start from rest without any movement first.

For nutrition, I'm eating at maintenance. I try to make sure I have a protein rich snack after my workouts though. I don't believe in protein powder so I do things like nuts, pb sandwich, I make green smoothies and add hemp hearts to it, or if I'm super lazy, a glass of chocolate milk does the trick.

Thank you yes! I get it now. That helped a lot. So if I get back to just 1 rep before the time is run out I just keep going 1, rest, 1, rest etc? Until time runs out or I recover enough to add another to it?

lithezebra

For the ladders, say you are doing pushups, you do 1 pushup and know you can do another, so you push the increase reps button, the timer will have you rest for the same amount of time it took you to do the exercise, after the rest you do 2, increase reps , rest and then 3 , etc. When you get to the point that you know you won't be able to add another rep, you hit decrease reps and you go the opposite direction down the ladder. So if 7 was my max, I'd do 7 again, then 6,, etc. until the 7.5 minutes runs out. Make sense?

I consider pacing around the house and moving my furniture and carrying my 3 year old to bed enough warmup for these workouts. If you get the YAYOG book he has a few suggestions for 5 min warm ups. The point is to not start from rest without any movement first.

For nutrition, I'm eating at maintenance. I try to make sure I have a protein rich snack after my workouts though. I don't believe in protein powder so I do things like nuts, pb sandwich, I make green smoothies and add hemp hearts to it, or if I'm super lazy, a glass of chocolate milk does the trick.

Thank you yes! I get it now. That helped a lot. So if I get back to just 1 rep before the time is run out I just keep going 1, rest, 1, rest etc? Until time runs out or I recover enough to add another to it?

If you can do more reps when you get back to 1, go up the ladder again. If you can't do more, but you can keep squeezing out 1 rep, just keep doing 1.

lilacinfinity

Which exercises are you thinking of substituting? If you have a local playground, things like let-me-ins and let-me-ups can be done there. You could also do negative pull-ups instead of let-me-ups.

I was hoping to substitute any of the ones requiring anything other than a floor or wall. I can't remember what they're called now, would have to check on my tab when I get home

resistance_freak

I would also recommend getting the book YAYOG. It has a number of workout plans that I don't think are listed in the app. I love the app, and I love the book, and I definitely think they compliment each other well.

lithezebra

Which exercises are you thinking of substituting? If you have a local playground, things like let-me-ins and let-me-ups can be done there. You could also do negative pull-ups instead of let-me-ups.

I was hoping to substitute any of the ones requiring anything other than a floor or wall. I can't remember what they're called now, would have to check on my tab when I get home

All of the exercises benefit from having things other than a floor and a wall. You probably need a table or some other elevated surface for push-ups, but a wall is going to be too easy, judging from your description of your activity. I have an aerobics step and risers that I can use to make push-ups and military press easier, or harder. You can do one-armed rows with weights instead of let-me-ins. You'll need something for let-me-ups though, or a way to do a modified pull-up.

Reading the book really helps. He goes into detail about how to modify the exercises, and how the exercises are grouped, for example pushing vs. pulling.

lilacinfinity

OK would this book or Body By You be better, or are they basically the same thing?
I'm assuming I can just programme any workout combinations I like into the app once I have it figured out, so I don't *have* to match the book to the app, right?

Actually, might just go with this one. My experience with anything that's specially "for women" has generally been less than ideal



I do have hand weights so am happy to use those.
And I spose I could clear off and under my sewing table to do those table things if I really need to! :embarassed:
I'll see what I can figure out

resistance_freak

I've never read Body By You, but I have the YAYOG book, and I cannot say enough good things about it. And for only $10 or so, it's a great investment.

emc916

Man, didn't know they had a YAYOG app. Need to check that out. Good job for caring about body comp over weight.

For your pushups, what Mark Lauren recommends in the book is to start with your hands elevated and your body more vertical. So start off doing pushups with your hands against a counter. Once that seems feasible, move to a coffee table or sofa. After that use a cinder block or something lower until you can do a normal pushup with hands on the ground. Once you can crank out a couple of pyramids or kill yourself with some tabatas, put your feet on the cinder block. After that put them on the sofa and then on a counter to increase difficulty. He ends it with handstand pushups if you want to take it that far.

RunnerElizabeth

I have both books. I chose YAYOG over Body By You because, since we are using our own body weight, I didn't really buy into the idea that women need a different program then men. Also the lady program works out to be around 20 minutes 3 times a week, maybe that's enough, but in my mind it wouldn't feel that way. As it is, with YAYOG I generrally combine the upper and lower body workouts so I do 3 hour long workouts a week instead of 4 half hour sessions. Also I found the body by you workout format confusing with having to choose my own excercises of the right level, but I realize that's just one of my personality flaws.

As far as swapping out Let Me Ups goes, I don't have a table right for that either, instead of swaping it out, I do two identical chairs with a wooden broomstick on top. I have rough man hands from doing so, but Iit works for me.

lilacinfinity

He ends it with handstand pushups if you want to take it that far.

I think I used to do those for fun as a kid... :noway: (headstand -> handstand -> back down to headstand, right?)

ETA: admittedly, against a wall

lithezebra

He ends it with handstand pushups if you want to take it that far.

I think I used to do those for fun as a kid... :noway: (headstand -> handstand -> back down to headstand, right?)

ETA: admittedly, against a wall

I've been doing handstand planks against a wall. I'm not quite ready for a handstand push-up, even against the wall.