"Newbie gains" how long does this last?
successgal1
Posts: 996 Member
Ok so stats: (and a long ramble)
Female age 50
weighed in at 166.2 just now, was 165.8 2 weeks ago
Calories set for sedentary at 1200 for 1.5 loss
I weigh and/or measure all my food and shoot for 1100 figuring any errors will compensate up to 1200.
Diary is open. I usually hit close to if not nail my macros. I'm not overly tired or fatigued.
I drink lots of water.
I took my measurements a week ago.
I use a fitbit charge HR to tell me of activity, and set it on workout mode for actual workouts.
I only get 5-7 hours sleep, I try to sleep more but when I wake up I remember who was elected president and I can no longer sleep. :-/ So stressed a bit.
OK to the meat of my post. How long does water retention/stiffness from working out (having not worked out in months) last? When will my scale move in a downward direction again?
This is the part where I get discouraged in my "journey" having tried multiple times before so technical answers are appreciated since I think technically. Last time I worked out with eating back half my calories and lost 20 lbs but it took so long, was so exhausting (I probably overdid the workouts) and I lost to 167, stalled at 173 and got discouraged and fell of the wagon. I gained back up to 177 so This time I lost 10 lbs by diet alone, then picked up exercise for fitness and shape and to have a few more calories to play with. I have a vacation in March.
I weigh daily and yes I read all the forums of conflicting information. Basically I started this (again) the beginning of November and have lost 10-11 lbs. Then hit a stall and wanted to build up calorie deficit for the holiday so I picked up cycling again. I cycle every other day, 9 miles currently at 6-7mph and an hour. Not my personal best, I'm out of shape. I'm reliably informed that I probably burn about 300 calories there, even though fitbit and endomondo give me even more. I only eat back half, if that, of workout calories. So I've done this for a week now, and my legs and lower back are still stiff and water logged but not sore, they do not recover fully to releasing water in 48 hours. On the days I don't cycle I do upper body freeweights. 3,5,8 and 10 lbs depending on the muscle. This takes about 45 minutes along with side leg lifts to hit the annoying bulging hip spot that cycling doesn't.
Upper body does not get as stiff, swollen as lower body.
So, I can appreciate that maybe I'm losing more fat, and gaining/strengthening some muscles. I can certainly feel the muscles. But I'm the type of person that needs to see the scale move.
Last time I was fit and thin I was about 143, last time I was thin but not fit I was 128. So I KNOW the scale needs to move. But when will it? I've gone up from the 165 and have been stuck at the 166 for 2 weeks or so.
Just frustrated! Whats a girl gotta do to get some scale satisfaction?
Female age 50
weighed in at 166.2 just now, was 165.8 2 weeks ago
Calories set for sedentary at 1200 for 1.5 loss
I weigh and/or measure all my food and shoot for 1100 figuring any errors will compensate up to 1200.
Diary is open. I usually hit close to if not nail my macros. I'm not overly tired or fatigued.
I drink lots of water.
I took my measurements a week ago.
I use a fitbit charge HR to tell me of activity, and set it on workout mode for actual workouts.
I only get 5-7 hours sleep, I try to sleep more but when I wake up I remember who was elected president and I can no longer sleep. :-/ So stressed a bit.
OK to the meat of my post. How long does water retention/stiffness from working out (having not worked out in months) last? When will my scale move in a downward direction again?
This is the part where I get discouraged in my "journey" having tried multiple times before so technical answers are appreciated since I think technically. Last time I worked out with eating back half my calories and lost 20 lbs but it took so long, was so exhausting (I probably overdid the workouts) and I lost to 167, stalled at 173 and got discouraged and fell of the wagon. I gained back up to 177 so This time I lost 10 lbs by diet alone, then picked up exercise for fitness and shape and to have a few more calories to play with. I have a vacation in March.
I weigh daily and yes I read all the forums of conflicting information. Basically I started this (again) the beginning of November and have lost 10-11 lbs. Then hit a stall and wanted to build up calorie deficit for the holiday so I picked up cycling again. I cycle every other day, 9 miles currently at 6-7mph and an hour. Not my personal best, I'm out of shape. I'm reliably informed that I probably burn about 300 calories there, even though fitbit and endomondo give me even more. I only eat back half, if that, of workout calories. So I've done this for a week now, and my legs and lower back are still stiff and water logged but not sore, they do not recover fully to releasing water in 48 hours. On the days I don't cycle I do upper body freeweights. 3,5,8 and 10 lbs depending on the muscle. This takes about 45 minutes along with side leg lifts to hit the annoying bulging hip spot that cycling doesn't.
Upper body does not get as stiff, swollen as lower body.
So, I can appreciate that maybe I'm losing more fat, and gaining/strengthening some muscles. I can certainly feel the muscles. But I'm the type of person that needs to see the scale move.
Last time I was fit and thin I was about 143, last time I was thin but not fit I was 128. So I KNOW the scale needs to move. But when will it? I've gone up from the 165 and have been stuck at the 166 for 2 weeks or so.
Just frustrated! Whats a girl gotta do to get some scale satisfaction?
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Replies
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You have just started a new exercise programme so water retention is expected, as you acknowledged. For some it lasts days, others it lasts weeks. If you are hitting your calories consistently then you will be losing weight even if the scales don't show it.
Keep consistent, chill out and you'll see results.2 -
What trigden said. It can take weeks, although for some it is only days. Stick to your calorie goal, and trust it is working. If it really bothers you, you may want to avoid the scale for a while since it is a very limited measure of progress. Remember the goal is fat loss, not simply weight loss.1
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Yeah I need people to tell me to chill more often. At least in this regard. :-)
I weigh often because the scale is a motivator, when it moves down anyway. When it doesn't move, or goes up, I lose my motivator. That's where its easy for me to get discouraged and fall of the wagon.
And now for the first time my DH is doing MFP with me and I have to talk HIM though all of this and its hard when I have my own issues!0 -
Don't stress out, wait for the whoooosh!5
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so you cycle about 75 min every other day that is great and I agree with your TDEE the extra 300 total ( includes BMR calories spent) calories is probably dead on. I cycle 9-11 miles in 30 min HR is just under 130 my advice would be to move faster not a lot because it took me a while to get to where I am now but to up the intensity a little every week.
My 2 cents burn the scale use the mirror and your jeans:) Good luck2 -
Michael190lbs wrote: »so you cycle about 75 min every other day that is great and I agree with your TDEE the extra 300 total ( includes BMR calories spent) calories is probably dead on. I cycle 9-11 miles in 30 min HR is just under 130 my advice would be to move faster not a lot because it took me a while to get to where I am now but to up the intensity a little every week.
My 2 cents burn the scale use the mirror and your jeans:) Good luck
Your heart rate is under 130 at a 5 minute mile? Mines averaging 165 for the hour. I wear the fitbit so I don't over enthusiasm myself into bursting something. I used to do 12 miles in 70 Minutes with an average HR of 153. Right now at about 9 miles in 60. Some miles faster then others, and depends on headwind. It can get strong and I'm just riding a one speed, upright!0 -
successgal1 wrote: »Just frustrated! Whats a girl gotta do to get some scale satisfaction?
lol...I feel the same as you, but with me, the scale is going up and I always used to weigh around 126 lbs (5'8"). I loved being thin esp. in my 20's bc of all the waify models. Now I weigh 131.5 lbs and have been gaining 1 lb per month consistently by eating an extra 150 cals a day with my training program...I call it a "compbulk" bc my body fat percentage is not really changing.
Keep using your scale bc if your body is getting harder and the scale is not going down...you are losing fat and gaining muscle....recomposition of your body is a wonderful thing.
Although you may think 50 is getting up there, there have been studies that show that a women aged 50 can do some serious muscle building and it's not that different than training as a 30 year old bc you have less estrogen. Recovery time takes longer, so you have to listen to your body as you go.
I had a pulled glute and for the month of May, I couldn't do any leg exercises; it was brutal!!! If I were 20, that glute would have repaired itself within 1-2 weeks. That's the difference as you get older.
I'm only 5 years younger than you and I have gained 4 lbs of muscle since April (confirmed with a Tena scale) (newbie effect).
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Probably not a post you want to read, but here's my $.02...
You need to stop obsessing over the scale. Period. Water weight gain is so unpredictable in women that you are going to drive yourself nuts weighing every day. Make your obsession working hard in the gym & hitting your calories and macros, not the scale, eating back your calories, etc. Let the mirror and how your clothes fit be your motivation, NOT the scale.
Secondly it sounds like you're not lifting enough (3 lbs?) What sort of program are you running? Side leg lifts will do nothing for fat loss or a bulging hip (whatever that means). Find a good program and stick with it-one that has you lifting heavier and doing more compound lifts (squats, rows, etc.). A couple cardio sessions a week is fine.
It's not a sprint it's a marathon.
Be patient and work hard, you'll get there. 0 -
Leadfoot_Lewis wrote: »Probably not a post you want to read, but here's my $.02...
You need to stop obsessing over the scale. Period. Water weight gain is so unpredictable in women that you are going to drive yourself nuts weighing every day. Make your obsession working hard in the gym & hitting your calories and macros, not the scale, eating back your calories, etc. Let the mirror and how your clothes fit be your motivation, NOT the scale.
Secondly it sounds like you're not lifting enough (3 lbs?) What sort of program are you running? Side leg lifts will do nothing for fat loss or a bulging hip (whatever that means). Find a good program and stick with it-one that has you lifting heavier and doing more compound lifts (squats, rows, etc.). A couple cardio sessions a week is fine.
It's not a sprint it's a marathon. Be patient and work hard, you'll get there.
I disagree here. In the beginning, she really does need to go light to allow her body to adapt to the new program and develop neuro adaptions. This phase can take about 2-3 months at 50 - going too fast can lead to injury. Body weight or low weight is best until the body has adapted and then progressive overload can begin.
example of progression:
Body weight glute bridge
Feet elevated body weight glute bridge
Shoulders and feet elevated body weight hip thrust
Single leg shoulders elevated body weight hip thrust
Light narrow barbell bilateral hip thrust
Heavier narrow barbel bilateral hip thrust
Olympic bar bilateral hip thrust
Oympic bar plus weight bilateral hip thrust
Progress the load until you've hit your max (I'm at 205 lbs now with olympic bar)
another example of a squat progression:
Body weight squat with exercise ball against the wall (with ISO hold)
Body weight high box squat
Body weight (lower the box as you get stronger) squat
Parallel body weight box squat
Parallel body weight box squat holding light weights
Body weight goblet squat
Goblet squat holding heavier and heavier weight
Narrow barbell parallel squat
Heavier narrow barbell parallel squat
Olympic barbell parallel squat
Olympic bar plus weights parallel squat
- I cannot yet squat and I am still do almost parallet body weight box squats even though I'm able to hip thrust 205 lbs.
- I highly recommend that a 50 year old woman begins to do the bar bell hip thrust progression above. This will be easy on the knees and will strengthen the posterior chain. a 50 year old woman will also see some amazing progression without damaging the joints.
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DOMs will diminish in a week or two...
As far as fluid retention goes, if you're using your muscles, you're always going to be retaining more fluid...which basically means you have a new base line to start with. Stop obsessing over the scale...it is just one of many tools, and frankly not the most useful tool in the tool box either...but it seems like that's all anyone cares about...some arbitrary number on a scale somehow defines them...baffles me.0 -
Leadfoot_Lewis wrote: »Probably not a post you want to read, but here's my $.02...
You need to stop obsessing over the scale. Period. Water weight gain is so unpredictable in women that you are going to drive yourself nuts weighing every day. Make your obsession working hard in the gym & hitting your calories and macros, not the scale, eating back your calories, etc. Let the mirror and how your clothes fit be your motivation, NOT the scale.
Secondly it sounds like you're not lifting enough (3 lbs?) What sort of program are you running? Side leg lifts will do nothing for fat loss or a bulging hip (whatever that means). Find a good program and stick with it-one that has you lifting heavier and doing more compound lifts (squats, rows, etc.). A couple cardio sessions a week is fine.
It's not a sprint it's a marathon. Be patient and work hard, you'll get there.
Believe me I understand water retention in women. Believe me. I do all of the other things too but....
Side leg lifts, work the muscles that run directly over the hip bone. Perhaps hip is the wrong term? The upper pelvis bulgy boney protrusion? Its where there is a pad of fat on me. Yes I know I can't spot reduce, but working that muscle(s) by doing side leg lifts reduces the bulge. Its different direction of movement then when cycling.
3lbs is on my weakest muscles. Of which I have few to none almost to the point of atrophy in my left, outside upper arm, due to a flare up of bursitis a few months ago that made lifting my left arm to the side feel like I was lifting into the blade of a knife. It still hurts but I can work through it now. 5 lbs on the muscles that can take 5, 8 where I can and 10 where I can (bicep).
Believe it or not I'm very non-fit in my upper body. Very very.
Obviously as I get stronger I will up the weights. I've only done my second time through in 6 months, last night. And I'm feeling it this morning to clearly I'm doing enough.3 -
successgal1 wrote: »Leadfoot_Lewis wrote: »Probably not a post you want to read, but here's my $.02...
You need to stop obsessing over the scale. Period. Water weight gain is so unpredictable in women that you are going to drive yourself nuts weighing every day. Make your obsession working hard in the gym & hitting your calories and macros, not the scale, eating back your calories, etc. Let the mirror and how your clothes fit be your motivation, NOT the scale.
Secondly it sounds like you're not lifting enough (3 lbs?) What sort of program are you running? Side leg lifts will do nothing for fat loss or a bulging hip (whatever that means). Find a good program and stick with it-one that has you lifting heavier and doing more compound lifts (squats, rows, etc.). A couple cardio sessions a week is fine.
It's not a sprint it's a marathon. Be patient and work hard, you'll get there.
Believe me I understand water retention in women. Believe me. I do all of the other things too but....
Side leg lifts, work the muscles that run directly over the hip bone. Perhaps hip is the wrong term? The upper pelvis bulgy boney protrusion? Its where there is a pad of fat on me. Yes I know I can't spot reduce, but working that muscle(s) by doing side leg lifts reduces the bulge. Its different direction of movement then when cycling.
3lbs is on my weakest muscles. Of which I have few to none almost to the point of atrophy in my left, outside upper arm, due to a flare up of bursitis a few months ago that made lifting my left arm to the side feel like I was lifting into the blade of a knife. It still hurts but I can work through it now. 5 lbs on the muscles that can take 5, 8 where I can and 10 where I can (bicep).
Believe it or not I'm very non-fit in my upper body. Very very.
Obviously as I get stronger I will up the weights. I've only done my second time through in 6 months, last night. And I'm feeling it this morning to clearly I'm doing enough.
Your routine is perfect. No worries!!! I'm 5 years younger than you, so I appreciate the middle age component of your progression
Did you see my suggestions above? Glute bridges would be great for you right now.1 -
I disagree here. In the beginning, she really does need to go light to allow her body to adapt to the new program and develop neuro adaptions. This phase can take about 2-3 months at 50 - going too fast can lead to injury. Body weight or low weight is best until the body has adapted and then progressive overload can begin.
example of progression:
Body weight glute bridge
Feet elevated body weight glute bridge
Shoulders and feet elevated body weight hip thrust
Single leg shoulders elevated body weight hip thrust
Light narrow barbell bilateral hip thrust
Heavier narrow barbel bilateral hip thrust
Olympic bar bilateral hip thrust
Oympic bar plus weight bilateral hip thrust
Progress the load until you've hit your max (I'm at 205 lbs now with olympic bar)
another example of a squat progression:
Body weight squat with exercise ball against the wall (with ISO hold)
Body weight high box squat
Body weight (lower the box as you get stronger) squat
Parallel body weight box squat
Parallel body weight box squat holding light weights
Body weight goblet squat
Goblet squat holding heavier and heavier weight
Narrow barbell parallel squat
Heavier narrow barbell parallel squat
Olympic barbell parallel squat
Olympic bar plus weights parallel squat
So she needs to be lifting 3 lbs for 2-3 months for her body to "adapt"?-LOL! Injuries are mostly caused by bad form, not lifting more than 3 lbs. She needs to find a good program and keep to it, not a bunch of variations of hip bridges and and body squats.- I cannot yet squat and I am still do almost parallet body weight box squats even though I'm able to hip thrust 205 lbs.
Yes, we know you can Hip Thrust 205lbs (you've mentioned it twice in your response). Irrelevant to the OP or this thread, but I would working on mobility if I was you. EVERYONE should be able to do a body weight squat to parallel. There was a thread early this week about this. I'd suggest you read my advice in that thread.- I highly recommend that a 50 year old woman begins to do the bar bell hip thrust progression above. This will be easy on the knees and will strengthen the posterior chain. a 50 year old woman will also see some amazing progression without damaging the joints.
Again, how is she going to be "damaging her joints"?0 -
"successgal1 wrote: »Believe me I understand water retention in women. Believe me. I do all of the other things too but....
Side leg lifts, work the muscles that run directly over the hip bone. Perhaps hip is the wrong term? The upper pelvis bulgy boney protrusion? Its where there is a pad of fat on me. Yes I know I can't spot reduce, but working that muscle(s) by doing side leg lifts reduces the bulge. Its different direction of movement then when cycling.
Compare leg lifts to an exercise like a basic parallel squat (which works all the muscles in legs) - which sounds better? You want to get the best "bang for your buck" when you're working out. I guarantee you if you start doing bodyweight squats to parallel and progress from there, it will help that area out for you."successgal1 wrote: »3lbs is on my weakest muscles. Of which I have few to none almost to the point of atrophy in my left, outside upper arm, due to a flare up of bursitis a few months ago that made lifting my left arm to the side feel like I was lifting into the blade of a knife. It still hurts but I can work through it now. 5 lbs on the muscles that can take 5, 8 where I can and 10 where I can (bicep).
The goal is always to increase weight, as your body is very intelligent and will adapt to the stresses you put in through. So if you do 3lbs for 8 reps for a couple of weeks your body has most likely adapted to that weight. So you need to either increase the reps or increase the weight (as you long as you keep good form at a higher height).
Also, I am dealing with a "cranky" shoulder as you are.
I'd suggest if something hurts, don't do it. Can you overhead press dumbbells without pain? I'd suggest that over a lateral raise that causes pain.
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Leadfoot_Lewis wrote: »Probably not a post you want to read, but here's my $.02...
You need to stop obsessing over the scale. Period. Water weight gain is so unpredictable in women that you are going to drive yourself nuts weighing every day. Make your obsession working hard in the gym & hitting your calories and macros, not the scale, eating back your calories, etc. Let the mirror and how your clothes fit be your motivation, NOT the scale.
Secondly it sounds like you're not lifting enough (3 lbs?) What sort of program are you running? Side leg lifts will do nothing for fat loss or a bulging hip (whatever that means). Find a good program and stick with it-one that has you lifting heavier and doing more compound lifts (squats, rows, etc.). A couple cardio sessions a week is fine.
It's not a sprint it's a marathon. Be patient and work hard, you'll get there.
All the lift heavy, lift heavy, lift heavy mantra around here neglects the point that people reading this advice are sometimes older women like the OP.
Older people need to ease into lifting heavy, and if they have joint issues, it can take them a very long time to get to the point where lifting heavy is even possible.
Starting out with bodyweight, graduating to light weights, and mastering form is very important for older individuals. Preventing injury is very important.4 -
Leadfoot_Lewis wrote: »"successgal1 wrote: »Believe me I understand water retention in women. Believe me. I do all of the other things too but....
Side leg lifts, work the muscles that run directly over the hip bone. Perhaps hip is the wrong term? The upper pelvis bulgy boney protrusion? Its where there is a pad of fat on me. Yes I know I can't spot reduce, but working that muscle(s) by doing side leg lifts reduces the bulge. Its different direction of movement then when cycling.
Compare leg lifts to an exercise like a basic parallel squat (which works all the muscles in legs) - which sounds better? You want to get the best "bang for your buck" when you're working out. I guarantee you if you start doing bodyweight squats to parallel and progress from there, it will help that area out for you."successgal1 wrote: »3lbs is on my weakest muscles. Of which I have few to none almost to the point of atrophy in my left, outside upper arm, due to a flare up of bursitis a few months ago that made lifting my left arm to the side feel like I was lifting into the blade of a knife. It still hurts but I can work through it now. 5 lbs on the muscles that can take 5, 8 where I can and 10 where I can (bicep).
The goal is always to increase weight, as your body is very intelligent and will adapt to the stresses you put in through. So if you do 3lbs for 8 reps for a couple of weeks your body has most likely adapted to that weight. So you need to either increase the reps or increase the weight (as you long as you keep good form at a higher height).
Also, I am dealing with a "cranky" shoulder as you are. I'd suggest if something hurts, don't do it. Can you overhead press dumbbells without pain? I'd suggest that over a lateral raise that causes pain.
Older untrained individuals can't just go in and tear up the gym like young kids can.
Speaking from experience here.3 -
Leadfoot_Lewis wrote: »I disagree here. In the beginning, she really does need to go light to allow her body to adapt to the new program and develop neuro adaptions. This phase can take about 2-3 months at 50 - going too fast can lead to injury. Body weight or low weight is best until the body has adapted and then progressive overload can begin.
example of progression:
Body weight glute bridge
Feet elevated body weight glute bridge
Shoulders and feet elevated body weight hip thrust
Single leg shoulders elevated body weight hip thrust
Light narrow barbell bilateral hip thrust
Heavier narrow barbel bilateral hip thrust
Olympic bar bilateral hip thrust
Oympic bar plus weight bilateral hip thrust
Progress the load until you've hit your max (I'm at 205 lbs now with olympic bar)
another example of a squat progression:
Body weight squat with exercise ball against the wall (with ISO hold)
Body weight high box squat
Body weight (lower the box as you get stronger) squat
Parallel body weight box squat
Parallel body weight box squat holding light weights
Body weight goblet squat
Goblet squat holding heavier and heavier weight
Narrow barbell parallel squat
Heavier narrow barbell parallel squat
Olympic barbell parallel squat
Olympic bar plus weights parallel squat
So she needs to be lifting 3 lbs for 2-3 months for her body to "adapt"?-LOL! Injuries are mostly caused by bad form, not lifting more than 3 lbs. She needs to find a good program and keep to it, not a bunch of variations of hip bridges and and body squats.- I cannot yet squat and I am still do almost parallet body weight box squats even though I'm able to hip thrust 205 lbs.
Yes, we know you can Hip Thrust 205lbs (you've mentioned it twice in your response). Irrelevant to the OP or this thread, but I would working on mobility if I was you. EVERYONE should be able to do a body weight squat to parallel. There was a thread early this week about this. I'd suggest you read my advice in that thread.- I highly recommend that a 50 year old woman begins to do the bar bell hip thrust progression above. This will be easy on the knees and will strengthen the posterior chain. a 50 year old woman will also see some amazing progression without damaging the joints.
Again, how is she going to be "damaging her joints"?
I'm 45 so I've been going through this myself. I've gained a lot of knowledge on my journey and I'm sharing to help this lady with the best of intentions.
and yes I'm damn proud to bbht 205 lbs.
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GottaBurnEmAll wrote: »
Older untrained individuals can't just go in and tear up the gym like young kids can.
Speaking from experience here.
Tearing it up? Maybe. I just want to see her progress which=results. She's not made of glass. If she's smart about progressing the weights she will see results.
FWIW-I'm not that far behind you gals in age. I still tear it up (and sometimes feel it the next day- 
) I lift weights as I always have. The one thing I do differently is I spend about 15 minutes on mobility work before I even touch a weight. The difference it has made is incredible.
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Leadfoot_Lewis wrote: »GottaBurnEmAll wrote: »
Older untrained individuals can't just go in and tear up the gym like young kids can.
Speaking from experience here.
Tearing it up? Maybe. I just want to see her progress which=results. She's not made of glass. If she's smart about progressing the weights she will see results.
FWIW-I'm not that far behind you gals in age. I still tear it up (and sometimes feel it the next day- ) I lift weights as I always have. The one thing I do differently is I spend about 15 minutes on mobility work before I even touch a weight. The difference it has made is incredible.
If I followed your advice, and I wouldn't, I would injure myself trying to get there too quickly.
At 50, slow and steady wins the race.0 -
Thanks for the routine variation suggestions. I had to google "glute bridge" and will google some of the others later on.
My legs are actually in fairly decent shape as I had to lug my 177 lb body around on them and actually can do deep knee bends and rising again without using assistance. I get a fairly good workout on the majority of my legs and glutes by virtue of cycling. Cycling is my cardio.
However, things like "glute bridges" are actually part of my "pilates conditioning for weight loss" DVD which I will be using again to change things up a bit when needed. Its a wonderful routine for slimming my waist actually, though right now fat loss is needed there mostly.
"Body weight squat with exercise ball against the wall (with ISO hold)
Body weight high box squat
Body weight (lower the box as you get stronger) squat"
I can squat, though again with the cycling I think too much of that is overkill at this point given that an hour of cycling works the legs similarly. However, I did have an ANCIENT calesthetics VHS (thrift stores are awesome) that focused on Isometric exercise, and I totally lost it in a hurricane. It was super slimming when I was already around 135 it brought my waist in another inch, I went from an 8 to a 6. I looked awesome in those bodysuits under jeans that were popular in the early 2000's. I still have them as a matter of fact. So thank you for reminding me of ISO in addition to pilates.
Another workout I like to do when I'm more fit is Cardio Sculpt with "fanny lifter" box https://www.amazon.com/Firm-Sculpting-System-Cardio-Sculpt/dp/B00008LE00 There's way too many squats in there for my liking, lol, with weights on my shoulders and the box to catch me if I need it.
I also have an entire bookshelf of additonal DVD's and VHS tapes of some things I loved (billy blanks!) and Donna Richardson I remember being shorter, as high intensity as I wanted to go, workouts, when I was thinner. Found it on youtube
https://www.youtube.com/watch?v=BVsa42vhO2w the "kick and jab" portion I loved, it starts around 21:47
I have multiple The Firm sets, seriously I have like 30? Different videos, a resistance band wall mount (made by moi) etc etc. Oh and lets not forget my old standby, Jane Fonda's Low Impact Step Aerobic workout. I bought it new in 92 and still have my steps!
But I need fat gone. Just cycling alone raises my heart rate pretty high, I need to be more fit for half the videos I have!
Oh and injury, the bursitis with corresponding neck problems and a bulging disc in my back is courtesy of an 18 year old driver who rear ended me at a stop light. I have some mildish, if I'm careful, pain and stiffness in my left hip from a sedentary standing job I no longer have. (thank goodness) And I'm getting to old to be interested in going too fast with working out when its calories in versus calories out will supposedly accomplish my fat loss goals. (having faith!)
Did you know I used my resistance bands wrong last November? While having no upper body muscles I allowed the bands to overstretch my rib cage, and thats when I found out you can dislocate a rib. I did not know you could dislocate a rib. Turns out you can and I did. That. Was, Not. Fun.
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Leadfoot_Lewis wrote: »GottaBurnEmAll wrote: »
Older untrained individuals can't just go in and tear up the gym like young kids can.
Speaking from experience here.
Tearing it up? Maybe. I just want to see her progress which=results. She's not made of glass. If she's smart about progressing the weights she will see results.
FWIW-I'm not that far behind you gals in age. I still tear it up (and sometimes feel it the next day- ) I lift weights as I always have. The one thing I do differently is I spend about 15 minutes on mobility work before I even touch a weight. The difference it has made is incredible.
50 and 40 are very different ages for recovery times. At 45 I still can progress faster than a 50 year old.
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successgal1 wrote: »Thanks for the routine variation suggestions. I had to google "glute bridge" and will google some of the others later on.
My legs are actually in fairly decent shape as I had to lug my 177 lb body around on them and actually can do deep knee bends and rising again without using assistance. I get a fairly good workout on the majority of my legs and glutes by virtue of cycling. Cycling is my cardio.
However, things like "glute bridges" are actually part of my "pilates conditioning for weight loss" DVD which I will be using again to change things up a bit when needed. Its a wonderful routine for slimming my waist actually, though right now fat loss is needed there mostly.
"Body weight squat with exercise ball against the wall (with ISO hold)
Body weight high box squat
Body weight (lower the box as you get stronger) squat"
I can squat, though again with the cycling I think too much of that is overkill at this point given that an hour of cycling works the legs similarly. However, I did have an ANCIENT calesthetics VHS (thrift stores are awesome) that focused on Isometric exercise, and I totally lost it in a hurricane. It was super slimming when I was already around 135 it brought my waist in another inch, I went from an 8 to a 6. I looked awesome in those bodysuits under jeans that were popular in the early 2000's. I still have them as a matter of fact. So thank you for reminding me of ISO in addition to pilates.
Another workout I like to do when I'm more fit is Cardio Sculpt with "fanny lifter" box https://www.amazon.com/Firm-Sculpting-System-Cardio-Sculpt/dp/B00008LE00 There's way too many squats in there for my liking, lol, with weights on my shoulders and the box to catch me if I need it.
I also have an entire bookshelf of additonal DVD's and VHS tapes of some things I loved (billy blanks!) and Donna Richardson I remember being shorter, as high intensity as I wanted to go, workouts, when I was thinner. Found it on youtubehttps://www.youtube.com/watch?v=BVsa42vhO2w the "kick and jab" portion I loved, it starts around 21:47
I have multiple The Firm sets, seriously I have like 30? Different videos, a resistance band wall mount (made by moi) etc etc. Oh and lets not forget my old standby, Jane Fonda's Low Impact Step Aerobic workout. I bought it new in 92 and still have my steps!
But I need fat gone. Just cycling alone raises my heart rate pretty high, I need to be more fit for half the videos I have!
Oh and injury, the bursitis with corresponding neck problems and a bulging disc in my back is courtesy of an 18 year old driver who rear ended me at a stop light. I have some mildish, if I'm careful, pain and stiffness in my left hip from a sedentary standing job I no longer have. (thank goodness) And I'm getting to old to be interested in going too fast with working out when its calories in versus calories out will supposedly accomplish my fat loss goals. (having faith!)
Did you know I used my resistance bands wrong last November? While having no upper body muscles I allowed the bands to overstretch my rib cage, and thats when I found out you can dislocate a rib. I did not know you could dislocate a rib. Turns out you can and I did. That. Was, Not. Fun.
Enjoy the journey
and laugh at all the 80's and 90's aerobic outfits.
I forgot you bike. That's awesome!!!1 -
successgal1 wrote: »Thanks for the routine variation suggestions. I had to google "glute bridge" and will google some of the others later on.
My legs are actually in fairly decent shape as I had to lug my 177 lb body around on them and actually can do deep knee bends and rising again without using assistance. I get a fairly good workout on the majority of my legs and glutes by virtue of cycling. Cycling is my cardio.
However, things like "glute bridges" are actually part of my "pilates conditioning for weight loss" DVD which I will be using again to change things up a bit when needed. Its a wonderful routine for slimming my waist actually, though right now fat loss is needed there mostly.
"Body weight squat with exercise ball against the wall (with ISO hold)
Body weight high box squat
Body weight (lower the box as you get stronger) squat"
I can squat, though again with the cycling I think too much of that is overkill at this point given that an hour of cycling works the legs similarly. However, I did have an ANCIENT calesthetics VHS (thrift stores are awesome) that focused on Isometric exercise, and I totally lost it in a hurricane. It was super slimming when I was already around 135 it brought my waist in another inch, I went from an 8 to a 6. I looked awesome in those bodysuits under jeans that were popular in the early 2000's. I still have them as a matter of fact. So thank you for reminding me of ISO in addition to pilates.
Another workout I like to do when I'm more fit is Cardio Sculpt with "fanny lifter" box https://www.amazon.com/Firm-Sculpting-System-Cardio-Sculpt/dp/B00008LE00 There's way too many squats in there for my liking, lol, with weights on my shoulders and the box to catch me if I need it.
I also have an entire bookshelf of additonal DVD's and VHS tapes of some things I loved (billy blanks!) and Donna Richardson I remember being shorter, as high intensity as I wanted to go, workouts, when I was thinner. Found it on youtubehttps://www.youtube.com/watch?v=BVsa42vhO2w the "kick and jab" portion I loved, it starts around 21:47
I have multiple The Firm sets, seriously I have like 30? Different videos, a resistance band wall mount (made by moi) etc etc. Oh and lets not forget my old standby, Jane Fonda's Low Impact Step Aerobic workout. I bought it new in 92 and still have my steps!
But I need fat gone. Just cycling alone raises my heart rate pretty high, I need to be more fit for half the videos I have!
Oh and injury, the bursitis with corresponding neck problems and a bulging disc in my back is courtesy of an 18 year old driver who rear ended me at a stop light. I have some mildish, if I'm careful, pain and stiffness in my left hip from a sedentary standing job I no longer have. (thank goodness) And I'm getting to old to be interested in going too fast with working out when its calories in versus calories out will supposedly accomplish my fat loss goals. (having faith!)
Did you know I used my resistance bands wrong last November? While having no upper body muscles I allowed the bands to overstretch my rib cage, and thats when I found out you can dislocate a rib. I did not know you could dislocate a rib. Turns out you can and I did. That. Was, Not. Fun.
Enjoy the journey and laugh at all the 80's and 90's aerobic outfits.
I forgot you bike. That's awesome!!!
I was even able to bike using on hand on the handlebars and the other keeping my rib in place. Fortunately Florida is flat.
Lol most of the workouts are typical sports bras and tights, the only truly dated one is Jane Fonda, but its such a silly funny upbeat workout that has resistance as high as you want it, if you add height and weights, and ive done it so many times I don't have to think about it, that I keep it around! It keeps you tall and straight.1 -
Leadfoot_Lewis wrote: »GottaBurnEmAll wrote: »
Older untrained individuals can't just go in and tear up the gym like young kids can.
Speaking from experience here.
Tearing it up? Maybe. I just want to see her progress which=results. She's not made of glass. If she's smart about progressing the weights she will see results.
FWIW-I'm not that far behind you gals in age. I still tear it up (and sometimes feel it the next day- ) I lift weights as I always have. The one thing I do differently is I spend about 15 minutes on mobility work before I even touch a weight. The difference it has made is incredible.
You just said that you "lift weights as you always have". The OP is just starting.
Who are you to tell her that she's not lifting heavy enough instead of congratulating her for starting somewhere and just progressing slowly?
Notice that I said older "untrained" individuals? You're obviously not one. The OP is. She needs time to progress.4 -
OP, If you want a full body structured program that you can progress with at home, try buying Strong Curves. You can use resistance bands to mimic some of the cable exercises in the regular program, and can start with the body weight program if you'd like.0
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GottaBurnEmAll wrote: »OP, If you want a full body structured program that you can progress with at home, try buying Strong Curves. You can use resistance bands to mimic some of the cable exercises in the regular program, and can start with the body weight program if you'd like.
I second this. You will LOVE this program. It is designed specifically for women. You only progress to the next level when you feel you are ready.
0 -
When I started lifting, the water retention lasted around a month (I don't remember exactly how long, it's been a while). But then one day, there was a big whoosh and pile dropped off over night, and stayed off. I know it's frustrating when the scale doesn't move, but give it time. There's the logical side of your brain and the illogical side. Ask yourself WWSD, what would Spock do? Sorry, I watched a show on Spock last night. Progress at your own pace to minimize risk of injury. Listen to your body. My worst set backs caused by injury occurred when I didn't listen.3
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so i skimmed this and tried to just skip right past the ideology fights since to me that's all theory while there's a specific person in question. but i'm a 51yo woman who is prone to inflammation and -itises, bikes and has lifted heavy enough for the water retention thing . . . . so.
OP, for me that water-weight spike is one of those things that just is what they is. it's not for me to tell you what to think or how to think about it, but for what my perspective is worth:
it bothered me for the first three or four months. then i had one of those shedding experiences where you pee all night long and wake up four pounds lighter. so then for another two or three months i got kind of dependant/addicted to the psychological rush that that brings. then by the time the first year was behind me, i think i'd realized it's so unpredictable that there's no point in even thinking about it in either sense. neither as banked weight loss that will one day just suddenly all come together for me, nor as real weight gain that ought to cause me to hate my whole life. i weigh less this year than i weighed two years ago; done.
so i just gave up caring because there is no point in caring about things that you can't predict and you can't control. sure it bothers me, but if it bothers me as much as all that then the 'answer' is to give up lifting. i like lifting though, so no plans to do that.2 -
GottaBurnEmAll wrote: »Leadfoot_Lewis wrote: »"successgal1 wrote: »Believe me I understand water retention in women. Believe me. I do all of the other things too but....
Side leg lifts, work the muscles that run directly over the hip bone. Perhaps hip is the wrong term? The upper pelvis bulgy boney protrusion? Its where there is a pad of fat on me. Yes I know I can't spot reduce, but working that muscle(s) by doing side leg lifts reduces the bulge. Its different direction of movement then when cycling.
Compare leg lifts to an exercise like a basic parallel squat (which works all the muscles in legs) - which sounds better? You want to get the best "bang for your buck" when you're working out. I guarantee you if you start doing bodyweight squats to parallel and progress from there, it will help that area out for you."successgal1 wrote: »3lbs is on my weakest muscles. Of which I have few to none almost to the point of atrophy in my left, outside upper arm, due to a flare up of bursitis a few months ago that made lifting my left arm to the side feel like I was lifting into the blade of a knife. It still hurts but I can work through it now. 5 lbs on the muscles that can take 5, 8 where I can and 10 where I can (bicep).
The goal is always to increase weight, as your body is very intelligent and will adapt to the stresses you put in through. So if you do 3lbs for 8 reps for a couple of weeks your body has most likely adapted to that weight. So you need to either increase the reps or increase the weight (as you long as you keep good form at a higher height).
Also, I am dealing with a "cranky" shoulder as you are. I'd suggest if something hurts, don't do it. Can you overhead press dumbbells without pain? I'd suggest that over a lateral raise that causes pain.
Older untrained individuals can't just go in and tear up the gym like young kids can.
Speaking from experience here.
Thanks I do realize the goal is always to increase weight, thats why I have multiple weights and if I do become wonder woman I can hit my man's set out on the back porch. The 3lbs are strictly for my sore shoulder, and yes it hurts with an overhead press as well, but not as much as lateral. Its an inflammation of the bursa, kind of indescribably painful when I have a flare up, now its down to sharp stabbing pain when I life to the side or press up. But, being inflammation of the bursa, the one way in my personal experience to help it "heal" fully (it never really does) is to work it, it's like the swelling muscle underneath forces it to stretch from the inside, if that makes sense. I'm finally at the point where I can do correct form and just grimace at the pain with a 3lb weight. I know its not in the joint, its not a rip, tear or strain, its bursitis. Until you have it you wouldn't understand.
I'm using the same weight on the other shoulder because frankly when I looked in the mirror I'm ridiculously lopsided with shoulders at two different level of muscles. I can lift straight armed to the front, work my triceps and biceps, all is good there.
I googled the "basic parallel squat" and hell NO. There is NO WAY I'm fit to do that and I'd blow a knee out somewhere. NO WAY. Safest way to squat is NOT to go below your knee. There is no "kneed" for it, ha ha. That being said I have said I can crouch to the ground and get back up again without assistance, but I have no interest it inviting another injury by doing that. Tore my meniscus once, don't want that pain and layup again either.
I don't want an all body workout on any given day. Been there done that. All it does is make me all over tired and sore. I'd rather do lower body one day and upper with more core on the next, then half of me always feels fine, lol. Maybe when I'm back down to 135, my goal weight, but at 166, just. no. Too much too fast, too much weight to cause imbalance, improper form and injury.
Anyway, so those particular exercises ONLY are 3 lbs, the others are 5,8, 10. And I've done this all of twice, this week, since like April. So very new to my muscles, yet they do have muscle memory. I was already able to do 8 where I did 5 the last time. Had to wake things up.
Will I ever be up to 25lb dumbells? Doubt it, don't care either. Would like to carry a 5 gallon bucket of water around again without straining. Have you tried that? Functional lifting. Also called "caring for the neighbors horse". lol
Bulging disc in my back. I have to think carefully about every move I make.
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