Of refeeds and diet breaks
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After reading newheavensearth's thread, I think I might just do maintenance next week while my activity is scaled back and make it a diet break.
I was thinking that I didn't need one because of all the binging I've done over the year, but I'm likely just as messed up hormonally as the next person due to my high level of activity all year (save for the occasional slug day, which was rare).4 -
GottaBurnEmAll wrote: »After reading newheavensearth's thread, I think I might just do maintenance next week while my activity is scaled back and make it a diet break.
I was thinking that I didn't need one because of all the binging I've done over the year, but I'm likely just as messed up hormonally as the next person due to my high level of activity all year (save for the occasional slug day, which was rare).
Well, I thought I didn't need one after only six weeks back at deficit after a few months off piste, and binges in that six weeks. And yet I dropped water weight, which says to me that yes, I did need it.
Reset, regroup, come back better, stronger, faster
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GottaBurnEmAll wrote: »After reading newheavensearth's thread, I think I might just do maintenance next week while my activity is scaled back and make it a diet break.
I was thinking that I didn't need one because of all the binging I've done over the year, but I'm likely just as messed up hormonally as the next person due to my high level of activity all year (save for the occasional slug day, which was rare).
What's the worst that happens? You don't lose for 2 weeks? But lose better after? Give it a whirl!5 -
Okay, I'm just going to ask you guys' opinions on the SC thing: so today, among other things, I have glute bridges, torso-inclined push ups, and side planks from knees. I am going 'lol' at all of those. So can I a) whack a dumbbell or weight plate on my hips for glute bridges, b) do push ups from knees (which is where I'm currently at), and c) just do the proper damn side plank? Box squats I'm happy to just do bodyweight today because those are new for me so I'd like to get a feel for them before picking up my medicine ball.
The answer is yes, right?4 -
Nony_Mouse wrote: »Okay, I'm just going to ask you guys' opinions on the SC thing: so today, among other things, I have glute bridges, torso-inclined push ups, and side planks from knees. I am going 'lol' at all of those. So can I a) whack a dumbbell or weight plate on my hips for glute bridges, b) do push ups from knees (which is where I'm currently at), and c) just do the proper damn side plank? Box squats I'm happy to just do bodyweight today because those are new for me so I'd like to get a feel for them before picking up my medicine ball.
The answer is yes, right?
Yup. I'm not familiar with the specifics of that program but if your level of fitness means that you will not get any resistance as written, I'd make the adjustments you are describing. You may work some of the small muscles in ways that you haven't been and have a little soreness but no big deal. I know there have been times when I've added something new to my program and it hasn't felt that strenuous but got soreness the next day from some long neglected small muscles.2 -
Nony_Mouse wrote: »Okay, I'm just going to ask you guys' opinions on the SC thing: so today, among other things, I have glute bridges, torso-inclined push ups, and side planks from knees. I am going 'lol' at all of those. So can I a) whack a dumbbell or weight plate on my hips for glute bridges, b) do push ups from knees (which is where I'm currently at), and c) just do the proper damn side plank? Box squats I'm happy to just do bodyweight today because those are new for me so I'd like to get a feel for them before picking up my medicine ball.
The answer is yes, right?
Have you done glute bridges before? If you have and are pretty good with them, go for it with weight added. On the other hand if you haven't done them very much or don't feel it in the glutes, I would get used to bodyweight and work on glute activation before adding weight. Everything else, use modifications when you need to and do the advanced version if you can.
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If you need extra incentive on the lose better after, here's my Trendweight since mid-August. Lots of missing data in the first month when I was being recalcitrant about logging gains (some of which were exercise or hormonal water weight, some food babies). Diet break was late September, starting the day you see the lowest weight. Big blip at the end of diet break/early Oct was ovulation bloat, then it's all downhill from there.
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Nony_Mouse wrote: »Okay, I'm just going to ask you guys' opinions on the SC thing: so today, among other things, I have glute bridges, torso-inclined push ups, and side planks from knees. I am going 'lol' at all of those. So can I a) whack a dumbbell or weight plate on my hips for glute bridges, b) do push ups from knees (which is where I'm currently at), and c) just do the proper damn side plank? Box squats I'm happy to just do bodyweight today because those are new for me so I'd like to get a feel for them before picking up my medicine ball.
The answer is yes, right?
Yes. It's been a while since I did SC. Are you doing the bodyweight or the regular program?0 -
Nony_Mouse wrote: »Okay, I'm just going to ask you guys' opinions on the SC thing: so today, among other things, I have glute bridges, torso-inclined push ups, and side planks from knees. I am going 'lol' at all of those. So can I a) whack a dumbbell or weight plate on my hips for glute bridges, b) do push ups from knees (which is where I'm currently at), and c) just do the proper damn side plank? Box squats I'm happy to just do bodyweight today because those are new for me so I'd like to get a feel for them before picking up my medicine ball.
The answer is yes, right?
Have you done glute bridges before? If you have and are pretty good with them, go for it with weight added. On the other hand if you haven't done them very much or don't feel it in the glutes, I would get used to bodyweight and work on glute activation before adding weight. Everything else, use modifications when you need to and do the advanced version if you can.
Yep, been doing them for weeks. I actually switched to feet elevated hip thrusts (which I thought were called feet elevated glute bridges, but not according to the book!) recently to increase resistance, and added a dumbbell to those the last two training sessions. So I think I'm good to go on added weight for glutes bridges! Thanks @sardelsa 2 -
GottaBurnEmAll wrote: »Nony_Mouse wrote: »Okay, I'm just going to ask you guys' opinions on the SC thing: so today, among other things, I have glute bridges, torso-inclined push ups, and side planks from knees. I am going 'lol' at all of those. So can I a) whack a dumbbell or weight plate on my hips for glute bridges, b) do push ups from knees (which is where I'm currently at), and c) just do the proper damn side plank? Box squats I'm happy to just do bodyweight today because those are new for me so I'd like to get a feel for them before picking up my medicine ball.
The answer is yes, right?
Yes. It's been a while since I did SC. Are you doing the bodyweight or the regular program?
Bodyweight, cos I don't have enough equipment for regular, and you know I don't gym
. 1 -
Nony_Mouse wrote: »GottaBurnEmAll wrote: »Nony_Mouse wrote: »Okay, I'm just going to ask you guys' opinions on the SC thing: so today, among other things, I have glute bridges, torso-inclined push ups, and side planks from knees. I am going 'lol' at all of those. So can I a) whack a dumbbell or weight plate on my hips for glute bridges, b) do push ups from knees (which is where I'm currently at), and c) just do the proper damn side plank? Box squats I'm happy to just do bodyweight today because those are new for me so I'd like to get a feel for them before picking up my medicine ball.
The answer is yes, right?
Yes. It's been a while since I did SC. Are you doing the bodyweight or the regular program?
Bodyweight, cos I don't have enough equipment for regular, and you know I don't gym.
You'd be surprised what you can improvise for the regular program. I did it with just adjustable dumbbells and resistance bands. I can hook you up with some alternatives.2 -
GottaBurnEmAll wrote: »Nony_Mouse wrote: »GottaBurnEmAll wrote: »Nony_Mouse wrote: »Okay, I'm just going to ask you guys' opinions on the SC thing: so today, among other things, I have glute bridges, torso-inclined push ups, and side planks from knees. I am going 'lol' at all of those. So can I a) whack a dumbbell or weight plate on my hips for glute bridges, b) do push ups from knees (which is where I'm currently at), and c) just do the proper damn side plank? Box squats I'm happy to just do bodyweight today because those are new for me so I'd like to get a feel for them before picking up my medicine ball.
The answer is yes, right?
Yes. It's been a while since I did SC. Are you doing the bodyweight or the regular program?
Bodyweight, cos I don't have enough equipment for regular, and you know I don't gym.
You'd be surprised what you can improvise for the regular program. I did it with just adjustable dumbbells and resistance bands. I can hook you up with some alternatives.
I would probably know this if I had read the book yet
. Hmmm, looking at the template, I could do Workout A of regular. Not sure what I would use for a bench is about the only thing. 1 -
Nony_Mouse wrote: »If you need extra incentive on the lose better after, here's my Trendweight since mid-August. Lots of missing data in the first month when I was being recalcitrant about logging gains (some of which were exercise or hormonal water weight, some food babies). Diet break was late September, starting the day you see the lowest weight. Big blip at the end of diet break/early Oct was ovulation bloat, then it's all downhill from there.
I hope my graph starts looking like that soon. Grumble grumble.6 -
Nony_Mouse wrote: »Nony_Mouse wrote: »Okay, I'm just going to ask you guys' opinions on the SC thing: so today, among other things, I have glute bridges, torso-inclined push ups, and side planks from knees. I am going 'lol' at all of those. So can I a) whack a dumbbell or weight plate on my hips for glute bridges, b) do push ups from knees (which is where I'm currently at), and c) just do the proper damn side plank? Box squats I'm happy to just do bodyweight today because those are new for me so I'd like to get a feel for them before picking up my medicine ball.
The answer is yes, right?
Have you done glute bridges before? If you have and are pretty good with them, go for it with weight added. On the other hand if you haven't done them very much or don't feel it in the glutes, I would get used to bodyweight and work on glute activation before adding weight. Everything else, use modifications when you need to and do the advanced version if you can.
Yep, been doing them for weeks. I actually switched to feet elevated hip thrusts (which I thought were called feet elevated glute bridges, but not according to the book!) recently to increase resistance, and added a dumbbell to those the last two training sessions. So I think I'm good to go on added weight for glutes bridges! Thanks @sardelsa
I actually prefer glute bridges with a dumbbell vs barbell, and you can add a resistance band (or two) for more fun.1 -
Nony_Mouse wrote: »Nony_Mouse wrote: »Okay, I'm just going to ask you guys' opinions on the SC thing: so today, among other things, I have glute bridges, torso-inclined push ups, and side planks from knees. I am going 'lol' at all of those. So can I a) whack a dumbbell or weight plate on my hips for glute bridges, b) do push ups from knees (which is where I'm currently at), and c) just do the proper damn side plank? Box squats I'm happy to just do bodyweight today because those are new for me so I'd like to get a feel for them before picking up my medicine ball.
The answer is yes, right?
Have you done glute bridges before? If you have and are pretty good with them, go for it with weight added. On the other hand if you haven't done them very much or don't feel it in the glutes, I would get used to bodyweight and work on glute activation before adding weight. Everything else, use modifications when you need to and do the advanced version if you can.
Yep, been doing them for weeks. I actually switched to feet elevated hip thrusts (which I thought were called feet elevated glute bridges, but not according to the book!) recently to increase resistance, and added a dumbbell to those the last two training sessions. So I think I'm good to go on added weight for glutes bridges! Thanks @sardelsa
I actually prefer glute bridges with a dumbbell vs barbell, and you can add a resistance band (or two) for more fun.
I don't do SC but do plenty glute bridges. Am going to start making some of them frog pumps because hilarious but also well good.2 -
Nony_Mouse wrote: »GottaBurnEmAll wrote: »Nony_Mouse wrote: »GottaBurnEmAll wrote: »Nony_Mouse wrote: »Okay, I'm just going to ask you guys' opinions on the SC thing: so today, among other things, I have glute bridges, torso-inclined push ups, and side planks from knees. I am going 'lol' at all of those. So can I a) whack a dumbbell or weight plate on my hips for glute bridges, b) do push ups from knees (which is where I'm currently at), and c) just do the proper damn side plank? Box squats I'm happy to just do bodyweight today because those are new for me so I'd like to get a feel for them before picking up my medicine ball.
The answer is yes, right?
Yes. It's been a while since I did SC. Are you doing the bodyweight or the regular program?
Bodyweight, cos I don't have enough equipment for regular, and you know I don't gym.
You'd be surprised what you can improvise for the regular program. I did it with just adjustable dumbbells and resistance bands. I can hook you up with some alternatives.
I would probably know this if I had read the book yet. Hmmm, looking at the template, I could do Workout A of regular. Not sure what I would use for a bench is about the only thing.
I have a bench, but you can do a floor press.
For workout B, I think it is, the one exercise you can do those inverted rows she's doing from the hanging things by hanging from a table.1 -
GottaBurnEmAll wrote: »Nony_Mouse wrote: »GottaBurnEmAll wrote: »Nony_Mouse wrote: »GottaBurnEmAll wrote: »Nony_Mouse wrote: »Okay, I'm just going to ask you guys' opinions on the SC thing: so today, among other things, I have glute bridges, torso-inclined push ups, and side planks from knees. I am going 'lol' at all of those. So can I a) whack a dumbbell or weight plate on my hips for glute bridges, b) do push ups from knees (which is where I'm currently at), and c) just do the proper damn side plank? Box squats I'm happy to just do bodyweight today because those are new for me so I'd like to get a feel for them before picking up my medicine ball.
The answer is yes, right?
Yes. It's been a while since I did SC. Are you doing the bodyweight or the regular program?
Bodyweight, cos I don't have enough equipment for regular, and you know I don't gym.
You'd be surprised what you can improvise for the regular program. I did it with just adjustable dumbbells and resistance bands. I can hook you up with some alternatives.
I would probably know this if I had read the book yet. Hmmm, looking at the template, I could do Workout A of regular. Not sure what I would use for a bench is about the only thing.
I have a bench, but you can do a floor press.
For workout B, I think it is, the one exercise you can do those inverted rows she's doing from the hanging things by hanging from a table.
I could also potentially move my deck picnic table and use the seat, though it's a bit wide.
Table is too flimsy to hang from, but you can knot a sheet and have it over a door with the door closed and use that 1 -
Oh, another one is if you get resistance bands with a door hanger, you can do lateral pull downs. I will never do a pull up and have no goals to, but you can sub lat pull downs for pull ups in the work outs.
Edit: You can do back extensions over the side of a couch.1 -
Also, derailing my own thread 5
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If I really want to do pull ups (one day!), I can walk along to the park and use the conveniently located pull up bars. There's actually a heap of stuff I could use there. If I wanted to workout in public, which i don't... 1
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