Stronglifts 5x5 for Women

laneer75

Catflower6 wrote: »

If you're doing 5x5 training that's all you do for 12 weeks, it is a strength programme. You choose your starting weights by your level of capability...the idea is to get stronger over the weeks. You will compromise your strength gains with cardio on that particular programme. Most people give up half way. Try and complete if you're able to and be consistent. Don't be ruled by an app. Food is key for your weight loss, inches will be lost.

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Sorry - haven't been on the forums for a bit, so didn't know there were more replies. I've gotten much better figuring out the app and making it work for me. I also bought some 2" flat washers to make weight increases more incremental.

I have a really hard time cutting out cardio - I enjoy my walks way too much. However, I'm also not seeing much change in the few weeks I've been doing this program (well, I have lost some weight) so maybe I will try it with *just* the strength training 3x a week. See if that helps.

Part of it also is that I have a hard time knowing if I should really add food on my training days or not. The training itself doesn't seem to burn much calories at the time, although I know the muscle/burn continues after the training session is over. With cardio I can have a better idea of calories burned in a session, so I guess I feel a little better eating "back" some of those calories.

DawnEmbers

Some progress is going to take longer to see. It helps to take progress pictures and to also do measurements in order to track more than just weight. But it can take a little time to notice certain changes.

When I first did SL, I just did some walking (which isn't a very strenuous form of cardio but has many benefits health wise) either after lifting or on the occasional day off. Only weights that struggled with increasing were bench press and the typical OHP. I was also eating at a deficit. Now that I'm done with NROLFW, I'm back to the SL format and I am training for a 10k. I've been lifting since October so starting to slow down in progression and that's okay. Still in a deficit too. I do eat a little bit more than my given minimum on lifting days. I just put weight lifting in the cardio section as 30 minutes even though I take longer than that.

Just have to figure out what works for you and your goals.

laneer75

DawnEmbers wrote: »

Some progress is going to take longer to see. It helps to take progress pictures and to also do measurements in order to track more than just weight. But it can take a little time to notice certain changes.

When I first did SL, I just did some walking (which isn't a very strenuous form of cardio but has many benefits health wise) either after lifting or on the occasional day off. Only weights that struggled with increasing were bench press and the typical OHP. I was also eating at a deficit. Now that I'm done with NROLFW, I'm back to the SL format and I am training for a 10k. I've been lifting since October so starting to slow down in progression and that's okay. Still in a deficit too. I do eat a little bit more than my given minimum on lifting days. I just put weight lifting in the cardio section as 30 minutes even though I take longer than that.

Just have to figure out what works for you and your goals.

I did take some pics I think after my second SL workout. I'll probably take some more in a few weeks.
I'm also looking for a piece of clothing to use as a "measurement" - kind of a dream piece. Tape measurements don't seem that accurate to me unless you have someone else take them who takes them at the same place each time. I know I can't seem to take them at the same exact place each time, so am never sure if I've really lost/gained measurement, or it's just placement.

cyronius

Catflower6 wrote: »

If you want to do cardio then do another kind of weight training programme. Ultimately it's of course up to you but best to stick to one way for 12 weeks and then decide.

Care to explain that a little more? I'm currently doing cardio and SL. Why is it a problem? What alternatives are there?

IsaackGMOON

cyronius wrote: »

Catflower6 wrote: »

If you want to do cardio then do another kind of weight training programme. Ultimately it's of course up to you but best to stick to one way for 12 weeks and then decide.

Care to explain that a little more? I'm currently doing cardio and SL. Why is it a problem? What alternatives are there?

Well when the weights start getting heavy... you're gonna love those rest days. SL 5x5 uses legs A LOT.

cyronius

IsaackGMOON wrote: »

Well when the weights start getting heavy... you're gonna love those rest days. SL 5x5 uses legs A LOT.

So you're saying it's just a matter of time to replenish between routines etc? If so, I can live with that

Stronglifts is a tool for me to maintain muscle mass as I lose weight, and it's doing that, even if I'm not performing absolutely optimally...