Recomp only option?
Replies
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msalicia07 wrote: »Teabythesea_ wrote: »msalicia07 wrote: »
I like this for the limited lull time. I want to be efficient but also want the session to count. If I only need to do this 3-4 days a week to tone then I’m in. I hope the recovery doesn’t have me completely ruined for days though!
It shouldn’t. You may be sore at first because your body isn’t used to the movements but with proper warm ups and focusing on getting your form correct (which the program intends to do by beginning with body weight exercises) it shouldn’t last. I rarely get sore, and if I do it’s usually because I incorporated something new or did something wrong.
This is good to know. I had this mental picture that when I open my business I’ll be grimacing through pain when I get up to greet clients. Not the best first impression 😬
Caloric deficit for fat loss.
Cardio (if you want to only) for endurance/fitness
Resistance (progressive overload) training for shape.
For the third thing, which is what it appears you are after, 3-4 times per week should be enough - and never train the same area 2 days in a row. Meaning you could do full-body MWF, or maybe a split of some sort MTThF or something like that.
Your "toning" or muscle-building, which is what toning really is, comes during recovery and adaptation, not during the stress itself. So Stress (the workout), Recovery (the time resting), Adaptation (what the muscle does after recover).....repeat. Don't short circuit the recovery/adaptation.0 -
Silentpadna wrote: »msalicia07 wrote: »Teabythesea_ wrote: »msalicia07 wrote: »
I like this for the limited lull time. I want to be efficient but also want the session to count. If I only need to do this 3-4 days a week to tone then I’m in. I hope the recovery doesn’t have me completely ruined for days though!
It shouldn’t. You may be sore at first because your body isn’t used to the movements but with proper warm ups and focusing on getting your form correct (which the program intends to do by beginning with body weight exercises) it shouldn’t last. I rarely get sore, and if I do it’s usually because I incorporated something new or did something wrong.
This is good to know. I had this mental picture that when I open my business I’ll be grimacing through pain when I get up to greet clients. Not the best first impression 😬
Caloric deficit for fat loss.
Cardio (if you want to only) for endurance/fitness
Resistance (progressive overload) training for shape.
For the third thing, which is what it appears you are after, 3-4 times per week should be enough - and never train the same area 2 days in a row. Meaning you could do full-body MWF, or maybe a split of some sort MTThF or something like that.
Your "toning" or muscle-building, which is what toning really is, comes during recovery and adaptation, not during the stress itself. So Stress (the workout), Recovery (the time resting), Adaptation (what the muscle does after recover).....repeat. Don't short circuit the recovery/adaptation.
You’re correct, shape is my primary goal. So in resistance work, how does one know if they’re lifting too heavy or too light? Again, wanting to avoid being overly sore, but can handle an appropriate amount.0 -
msalicia07 wrote: »Silentpadna wrote: »msalicia07 wrote: »Teabythesea_ wrote: »msalicia07 wrote: »
I like this for the limited lull time. I want to be efficient but also want the session to count. If I only need to do this 3-4 days a week to tone then I’m in. I hope the recovery doesn’t have me completely ruined for days though!
It shouldn’t. You may be sore at first because your body isn’t used to the movements but with proper warm ups and focusing on getting your form correct (which the program intends to do by beginning with body weight exercises) it shouldn’t last. I rarely get sore, and if I do it’s usually because I incorporated something new or did something wrong.
This is good to know. I had this mental picture that when I open my business I’ll be grimacing through pain when I get up to greet clients. Not the best first impression 😬
Caloric deficit for fat loss.
Cardio (if you want to only) for endurance/fitness
Resistance (progressive overload) training for shape.
For the third thing, which is what it appears you are after, 3-4 times per week should be enough - and never train the same area 2 days in a row. Meaning you could do full-body MWF, or maybe a split of some sort MTThF or something like that.
Your "toning" or muscle-building, which is what toning really is, comes during recovery and adaptation, not during the stress itself. So Stress (the workout), Recovery (the time resting), Adaptation (what the muscle does after recover).....repeat. Don't short circuit the recovery/adaptation.
You’re correct, shape is my primary goal. So in resistance work, how does one know if they’re lifting too heavy or too light? Again, wanting to avoid being overly sore, but can handle an appropriate amount.
The weight should be challenging enough that you wouldn't be able to do more or much more than the prescribed reps and sets...no need to work to failure.
In regards to being sore...you will experience DOMs simply because your body is not accustomed to the movements and work load...there's not really any way around that. When I started back to the gym years ago, I got around it a little bit by lifting far less weight than I was capable of for a couple of weeks to just get my body used to moving and working in that manner...I also was doing a 3x per week program and only did 2x per week for the first couple of weeks with more time in between sessions before adding that 3rd day. This helped, but I was still sore just from doing something new...just not as sore as if I had gone all out right away. But yeah...at some point you need to make it challenging a progressive if you want results.1 -
msalicia07 wrote: »Silentpadna wrote: »msalicia07 wrote: »Teabythesea_ wrote: »msalicia07 wrote: »
I like this for the limited lull time. I want to be efficient but also want the session to count. If I only need to do this 3-4 days a week to tone then I’m in. I hope the recovery doesn’t have me completely ruined for days though!
It shouldn’t. You may be sore at first because your body isn’t used to the movements but with proper warm ups and focusing on getting your form correct (which the program intends to do by beginning with body weight exercises) it shouldn’t last. I rarely get sore, and if I do it’s usually because I incorporated something new or did something wrong.
This is good to know. I had this mental picture that when I open my business I’ll be grimacing through pain when I get up to greet clients. Not the best first impression 😬
Caloric deficit for fat loss.
Cardio (if you want to only) for endurance/fitness
Resistance (progressive overload) training for shape.
For the third thing, which is what it appears you are after, 3-4 times per week should be enough - and never train the same area 2 days in a row. Meaning you could do full-body MWF, or maybe a split of some sort MTThF or something like that.
Your "toning" or muscle-building, which is what toning really is, comes during recovery and adaptation, not during the stress itself. So Stress (the workout), Recovery (the time resting), Adaptation (what the muscle does after recover).....repeat. Don't short circuit the recovery/adaptation.
You’re correct, shape is my primary goal. So in resistance work, how does one know if they’re lifting too heavy or too light? Again, wanting to avoid being overly sore, but can handle an appropriate amount.
What @cwolfman13 said. If you are worried about soreness, start super light. I started barbell training with the bar only. It doesn't take long for it to get heavy if you add a little bit every time. If you are working with things like dumbbells, again, start light. Increase reps slowly. Limit sets at first. Build it up. Most of those programs listed in the links above have specific protocols for reps/sets/ weight increases, etc.
If you start light, your soreness will be (mostly) minimal.
In any case, following a designed program is best.0 -
cwolfman13 wrote: »msalicia07 wrote: »Silentpadna wrote: »msalicia07 wrote: »Teabythesea_ wrote: »msalicia07 wrote: »
I like this for the limited lull time. I want to be efficient but also want the session to count. If I only need to do this 3-4 days a week to tone then I’m in. I hope the recovery doesn’t have me completely ruined for days though!
It shouldn’t. You may be sore at first because your body isn’t used to the movements but with proper warm ups and focusing on getting your form correct (which the program intends to do by beginning with body weight exercises) it shouldn’t last. I rarely get sore, and if I do it’s usually because I incorporated something new or did something wrong.
This is good to know. I had this mental picture that when I open my business I’ll be grimacing through pain when I get up to greet clients. Not the best first impression 😬
Caloric deficit for fat loss.
Cardio (if you want to only) for endurance/fitness
Resistance (progressive overload) training for shape.
For the third thing, which is what it appears you are after, 3-4 times per week should be enough - and never train the same area 2 days in a row. Meaning you could do full-body MWF, or maybe a split of some sort MTThF or something like that.
Your "toning" or muscle-building, which is what toning really is, comes during recovery and adaptation, not during the stress itself. So Stress (the workout), Recovery (the time resting), Adaptation (what the muscle does after recover).....repeat. Don't short circuit the recovery/adaptation.
You’re correct, shape is my primary goal. So in resistance work, how does one know if they’re lifting too heavy or too light? Again, wanting to avoid being overly sore, but can handle an appropriate amount.
The weight should be challenging enough that you wouldn't be able to do more or much more than the prescribed reps and sets...no need to work to failure.
In regards to being sore...you will experience DOMs simply because your body is not accustomed to the movements and work load...there's not really any way around that. When I started back to the gym years ago, I got around it a little bit by lifting far less weight than I was capable of for a couple of weeks to just get my body used to moving and working in that manner...I also was doing a 3x per week program and only did 2x per week for the first couple of weeks with more time in between sessions before adding that 3rd day. This helped, but I was still sore just from doing something new...just not as sore as if I had gone all out right away. But yeah...at some point you need to make it challenging a progressive if you want results.
Yah, basically I need to treat this as a marathon and not get overly ambitious right away. If I can see even the slightest improvement after 4 weeks and get passed that newbie sore phase, I’ll be good to go. Fortunately since I met my goal weight for the most part I have confidence I can make this life change too.1 -
Silentpadna wrote: »msalicia07 wrote: »Silentpadna wrote: »msalicia07 wrote: »Teabythesea_ wrote: »msalicia07 wrote: »
I like this for the limited lull time. I want to be efficient but also want the session to count. If I only need to do this 3-4 days a week to tone then I’m in. I hope the recovery doesn’t have me completely ruined for days though!
It shouldn’t. You may be sore at first because your body isn’t used to the movements but with proper warm ups and focusing on getting your form correct (which the program intends to do by beginning with body weight exercises) it shouldn’t last. I rarely get sore, and if I do it’s usually because I incorporated something new or did something wrong.
This is good to know. I had this mental picture that when I open my business I’ll be grimacing through pain when I get up to greet clients. Not the best first impression 😬
Caloric deficit for fat loss.
Cardio (if you want to only) for endurance/fitness
Resistance (progressive overload) training for shape.
For the third thing, which is what it appears you are after, 3-4 times per week should be enough - and never train the same area 2 days in a row. Meaning you could do full-body MWF, or maybe a split of some sort MTThF or something like that.
Your "toning" or muscle-building, which is what toning really is, comes during recovery and adaptation, not during the stress itself. So Stress (the workout), Recovery (the time resting), Adaptation (what the muscle does after recover).....repeat. Don't short circuit the recovery/adaptation.
You’re correct, shape is my primary goal. So in resistance work, how does one know if they’re lifting too heavy or too light? Again, wanting to avoid being overly sore, but can handle an appropriate amount.
What @cwolfman13 said. If you are worried about soreness, start super light. I started barbell training with the bar only. It doesn't take long for it to get heavy if you add a little bit every time. If you are working with things like dumbbells, again, start light. Increase reps slowly. Limit sets at first. Build it up. Most of those programs listed in the links above have specific protocols for reps/sets/ weight increases, etc.
If you start light, your soreness will be (mostly) minimal.
In any case, following a designed program is best.
I’m embarrassed to ask this question but here it is anyway-
Do I have to work out my whole body? What if I just focused primarily on thighs, hamstrings, butt, and my core? I wonder if my proportions would be off, but secretly, this is what I wanted to do initially. Bad idea? If so, why?0 -
msalicia07 wrote: »
I’m embarrassed to ask this question but here it is anyway-
Do I have to work out my whole body? What if I just focused primarily on thighs, hamstrings, butt, and my core? I wonder if my proportions would be off, but secretly, this is what I wanted to do initially. Bad idea? If so, why?
Bad idea. I made the same mistake and highlighted the repercussions in another forum. Basically, I only focused on my lower half in the beginning before starting strong lifts and ended up tweaking my back doing deadlifts even though I squat heavy weight with no issue. You need your whole body in order to perform compound movements without one muscle group taking on too much of the load, resulting in injury. Even as a woman, training muscle groups such as your back, shoulders and chest are very important. The exercises you do to grow the muscles you want will require the help of secondary muscles as well. Training upper body also helps with form and posture. Consequently, by training the whole body you also will rarely, if at all, need to focus on core isolation exercises. Most of my core strength came from heavy compound movements. Sometimes I’ll add in an ab circuit but it never more than 10 minutes and it’s really only when I get a random urge to do it, which is like maybe 1-2 times a month, ha!4 -
msalicia07 wrote: »Silentpadna wrote: »msalicia07 wrote: »Silentpadna wrote: »msalicia07 wrote: »Teabythesea_ wrote: »msalicia07 wrote: »
I like this for the limited lull time. I want to be efficient but also want the session to count. If I only need to do this 3-4 days a week to tone then I’m in. I hope the recovery doesn’t have me completely ruined for days though!
It shouldn’t. You may be sore at first because your body isn’t used to the movements but with proper warm ups and focusing on getting your form correct (which the program intends to do by beginning with body weight exercises) it shouldn’t last. I rarely get sore, and if I do it’s usually because I incorporated something new or did something wrong.
This is good to know. I had this mental picture that when I open my business I’ll be grimacing through pain when I get up to greet clients. Not the best first impression 😬
Caloric deficit for fat loss.
Cardio (if you want to only) for endurance/fitness
Resistance (progressive overload) training for shape.
For the third thing, which is what it appears you are after, 3-4 times per week should be enough - and never train the same area 2 days in a row. Meaning you could do full-body MWF, or maybe a split of some sort MTThF or something like that.
Your "toning" or muscle-building, which is what toning really is, comes during recovery and adaptation, not during the stress itself. So Stress (the workout), Recovery (the time resting), Adaptation (what the muscle does after recover).....repeat. Don't short circuit the recovery/adaptation.
You’re correct, shape is my primary goal. So in resistance work, how does one know if they’re lifting too heavy or too light? Again, wanting to avoid being overly sore, but can handle an appropriate amount.
What @cwolfman13 said. If you are worried about soreness, start super light. I started barbell training with the bar only. It doesn't take long for it to get heavy if you add a little bit every time. If you are working with things like dumbbells, again, start light. Increase reps slowly. Limit sets at first. Build it up. Most of those programs listed in the links above have specific protocols for reps/sets/ weight increases, etc.
If you start light, your soreness will be (mostly) minimal.
In any case, following a designed program is best.
I’m embarrassed to ask this question but here it is anyway-
Do I have to work out my whole body? What if I just focused primarily on thighs, hamstrings, butt, and my core? I wonder if my proportions would be off, but secretly, this is what I wanted to do initially. Bad idea? If so, why?
Not really.
You may find that some of the compound exercises (like squats, dead lifts, etc.) do all the things you are focused on and then some - because those two exercises, when done properly, engage all of those things (thighs, hamstrings, butt and core) at the same time. But you don't have to do that. It really depends what your goals are. If you talk to some women that have successfully trained to get the look you want, I'm willing to bet that most will tell you they've worked on their bodies as a whole. Maybe there are some that have not.
But....if you want to focus on specific areas, it becomes all the more important to ensure you don't do the same muscle groups without rest in between.
2 -
msalicia07 wrote: »Silentpadna wrote: »msalicia07 wrote: »Silentpadna wrote: »msalicia07 wrote: »Teabythesea_ wrote: »msalicia07 wrote: »
I like this for the limited lull time. I want to be efficient but also want the session to count. If I only need to do this 3-4 days a week to tone then I’m in. I hope the recovery doesn’t have me completely ruined for days though!
It shouldn’t. You may be sore at first because your body isn’t used to the movements but with proper warm ups and focusing on getting your form correct (which the program intends to do by beginning with body weight exercises) it shouldn’t last. I rarely get sore, and if I do it’s usually because I incorporated something new or did something wrong.
This is good to know. I had this mental picture that when I open my business I’ll be grimacing through pain when I get up to greet clients. Not the best first impression 😬
Caloric deficit for fat loss.
Cardio (if you want to only) for endurance/fitness
Resistance (progressive overload) training for shape.
For the third thing, which is what it appears you are after, 3-4 times per week should be enough - and never train the same area 2 days in a row. Meaning you could do full-body MWF, or maybe a split of some sort MTThF or something like that.
Your "toning" or muscle-building, which is what toning really is, comes during recovery and adaptation, not during the stress itself. So Stress (the workout), Recovery (the time resting), Adaptation (what the muscle does after recover).....repeat. Don't short circuit the recovery/adaptation.
You’re correct, shape is my primary goal. So in resistance work, how does one know if they’re lifting too heavy or too light? Again, wanting to avoid being overly sore, but can handle an appropriate amount.
What @cwolfman13 said. If you are worried about soreness, start super light. I started barbell training with the bar only. It doesn't take long for it to get heavy if you add a little bit every time. If you are working with things like dumbbells, again, start light. Increase reps slowly. Limit sets at first. Build it up. Most of those programs listed in the links above have specific protocols for reps/sets/ weight increases, etc.
If you start light, your soreness will be (mostly) minimal.
In any case, following a designed program is best.
I’m embarrassed to ask this question but here it is anyway-
Do I have to work out my whole body? What if I just focused primarily on thighs, hamstrings, butt, and my core? I wonder if my proportions would be off, but secretly, this is what I wanted to do initially. Bad idea? If so, why?
I would recommend training your whole body, as mentioned it will help you with your other lifts as well as proportions (lats help to achieve that small waist hourglass look). Strong Curves is designed to be very heavily focused on the lower with just enough upper body work. There is a lower only program too which could be done, I've done it and had no issues. But I eventually added in upper because it's really fun to be strong (and be able to do pull ups, what a great feeling!).1 -
Teabythesea_ wrote: »msalicia07 wrote: »
I’m embarrassed to ask this question but here it is anyway-
Do I have to work out my whole body? What if I just focused primarily on thighs, hamstrings, butt, and my core? I wonder if my proportions would be off, but secretly, this is what I wanted to do initially. Bad idea? If so, why?
Bad idea. I made the same mistake and highlighted the repercussions in another forum. Basically, I only focused on my lower half in the beginning before starting strong lifts and ended up tweaking my back doing deadlifts even though I squat heavy weight with no issue. You need your whole body in order to perform compound movements without one muscle group taking on too much of the load, resulting in injury. Even as a woman, training muscle groups such as your back, shoulders and chest are very important. The exercises you do to grow the muscles you want will require the help of secondary muscles as well. Training upper body also helps with form and posture. Consequently, by training the whole body you also will rarely, if at all, need to focus on core isolation exercises. Most of my core strength came from heavy compound movements. Sometimes I’ll add in an ab circuit but it never more than 10 minutes and it’s really only when I get a random urge to do it, which is like maybe 1-2 times a month, ha!
Now I’m really glad I asked. It goes a lot deeper than proportions! I have a feeling this advice will be helpful for a lot of women who were hyper focused on certain things like me.0 -
msalicia07 wrote: »Silentpadna wrote: »msalicia07 wrote: »Silentpadna wrote: »msalicia07 wrote: »Teabythesea_ wrote: »msalicia07 wrote: »
I like this for the limited lull time. I want to be efficient but also want the session to count. If I only need to do this 3-4 days a week to tone then I’m in. I hope the recovery doesn’t have me completely ruined for days though!
It shouldn’t. You may be sore at first because your body isn’t used to the movements but with proper warm ups and focusing on getting your form correct (which the program intends to do by beginning with body weight exercises) it shouldn’t last. I rarely get sore, and if I do it’s usually because I incorporated something new or did something wrong.
This is good to know. I had this mental picture that when I open my business I’ll be grimacing through pain when I get up to greet clients. Not the best first impression 😬
Caloric deficit for fat loss.
Cardio (if you want to only) for endurance/fitness
Resistance (progressive overload) training for shape.
For the third thing, which is what it appears you are after, 3-4 times per week should be enough - and never train the same area 2 days in a row. Meaning you could do full-body MWF, or maybe a split of some sort MTThF or something like that.
Your "toning" or muscle-building, which is what toning really is, comes during recovery and adaptation, not during the stress itself. So Stress (the workout), Recovery (the time resting), Adaptation (what the muscle does after recover).....repeat. Don't short circuit the recovery/adaptation.
You’re correct, shape is my primary goal. So in resistance work, how does one know if they’re lifting too heavy or too light? Again, wanting to avoid being overly sore, but can handle an appropriate amount.
What @cwolfman13 said. If you are worried about soreness, start super light. I started barbell training with the bar only. It doesn't take long for it to get heavy if you add a little bit every time. If you are working with things like dumbbells, again, start light. Increase reps slowly. Limit sets at first. Build it up. Most of those programs listed in the links above have specific protocols for reps/sets/ weight increases, etc.
If you start light, your soreness will be (mostly) minimal.
In any case, following a designed program is best.
I’m embarrassed to ask this question but here it is anyway-
Do I have to work out my whole body? What if I just focused primarily on thighs, hamstrings, butt, and my core? I wonder if my proportions would be off, but secretly, this is what I wanted to do initially. Bad idea? If so, why?
I would recommend training your whole body, as mentioned it will help you with your other lifts as well as proportions (lats help to achieve that small waist hourglass look). Strong Curves is designed to be very heavily focused on the lower with just enough upper body work. There is a lower only program too which could be done, I've done it and had no issues. But I eventually added in upper because it's really fun to be strong (and be able to do pull ups, what a great feeling!).
It is fun, definitely a confidence boost in all aspects of your life when you feel strong and can accomplish your goals. This thread is reminding me of that now. I don’t expect to be as shapely as some women, I have smaller proportions in almost every way, but if I can at least have a nice shape of what I do have, than I’ll be motivated to keep progressing over time. Pretty stoked to try Strong Curves now.0 -
msalicia07 wrote: »Silentpadna wrote: »msalicia07 wrote: »Silentpadna wrote: »msalicia07 wrote: »Teabythesea_ wrote: »msalicia07 wrote: »
I like this for the limited lull time. I want to be efficient but also want the session to count. If I only need to do this 3-4 days a week to tone then I’m in. I hope the recovery doesn’t have me completely ruined for days though!
It shouldn’t. You may be sore at first because your body isn’t used to the movements but with proper warm ups and focusing on getting your form correct (which the program intends to do by beginning with body weight exercises) it shouldn’t last. I rarely get sore, and if I do it’s usually because I incorporated something new or did something wrong.
This is good to know. I had this mental picture that when I open my business I’ll be grimacing through pain when I get up to greet clients. Not the best first impression 😬
Caloric deficit for fat loss.
Cardio (if you want to only) for endurance/fitness
Resistance (progressive overload) training for shape.
For the third thing, which is what it appears you are after, 3-4 times per week should be enough - and never train the same area 2 days in a row. Meaning you could do full-body MWF, or maybe a split of some sort MTThF or something like that.
Your "toning" or muscle-building, which is what toning really is, comes during recovery and adaptation, not during the stress itself. So Stress (the workout), Recovery (the time resting), Adaptation (what the muscle does after recover).....repeat. Don't short circuit the recovery/adaptation.
You’re correct, shape is my primary goal. So in resistance work, how does one know if they’re lifting too heavy or too light? Again, wanting to avoid being overly sore, but can handle an appropriate amount.
What @cwolfman13 said. If you are worried about soreness, start super light. I started barbell training with the bar only. It doesn't take long for it to get heavy if you add a little bit every time. If you are working with things like dumbbells, again, start light. Increase reps slowly. Limit sets at first. Build it up. Most of those programs listed in the links above have specific protocols for reps/sets/ weight increases, etc.
If you start light, your soreness will be (mostly) minimal.
In any case, following a designed program is best.
I’m embarrassed to ask this question but here it is anyway-
Do I have to work out my whole body? What if I just focused primarily on thighs, hamstrings, butt, and my core? I wonder if my proportions would be off, but secretly, this is what I wanted to do initially. Bad idea? If so, why?
Do Strong Curves and follow the program as laid out. It emphasizes what you're talking about, but you don't want to completely ignore upper body work and it has some.
These established programs are established for a reason...they get results when followed properly.2 -
I like stronglifts 5x5 because it is the simplest program to learn and follow. 5 lifts, 3x per week in a A/B rotation. It takes about 30 minutes per workout.3
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Aaaaand a personal reminder not to get over zealous.3 -
DancingMoosie wrote: »I like stronglifts 5x5 because it is the simplest program to learn and follow. 5 lifts, 3x per week in a A/B rotation. It takes about 30 minutes per workout.
Do you feel like you’ve seen results??0 -
I'm no expert on weight training, but I wanted to chime in one more time because you keep mentioning "results".
Recomp is SLOW. Especially as a woman when it is harder to build muscle in the first place. You are talking about probably gaining 0.5lbs-1 lb of muscle per MONTH while losing a little fat. You are not going to look like an "After" picture in a month. If you're looking to see quick results for motivation, you may very well be disappointed. Recomp is what many of us will be doing for the rest of our lives
I don't want to be a downer to your excitement, but I also don't want you to quit after a month because you can't see your abs!3 -
I'm no expert on weight training, but I wanted to chime in one more time because you keep mentioning "results".
Recomp is SLOW. Especially as a woman when it is harder to build muscle in the first place. You are talking about probably gaining 0.5lbs-1 lb of muscle per MONTH while losing a little fat. You are not going to look like an "After" picture in a month. If you're looking to see quick results for motivation, you may very well be disappointed. Recomp is what many of us will be doing for the rest of our lives
I don't want to be a downer to your excitement, but I also don't want you to quit after a month because you can't see your abs!
No not a downer at all, point taken. The muscle will take a very long time, especially for me. I’m hoping to see gradual firming which would make me pretty happy, until I’m ready for that next phase. Hoping to see some result in 4 weeks, but I’m thinking 12 weeks will be a great check point.1 -
The clearest results you will see from strength training is your lifts going up as you gain strength!
Not a bad idea to take progress pictures and track measurements, we don't always see gradual and subtle progress in the mirror. We often also don't see what others see.2 -
msalicia07 wrote: »DancingMoosie wrote: »I like stronglifts 5x5 because it is the simplest program to learn and follow. 5 lifts, 3x per week in a A/B rotation. It takes about 30 minutes per workout.
Do you feel like you’ve seen results??
Stronglifts 5x5 is a great program for getting really strong, really fast...it is a strength program and basically an introduction to power lifting...yes, your aesthetics will improve with it, but that's not the primary function of that particular program or running a "heavy" program like that.
Programs like Strong Curves are geared towards aesthetics...you will also get stronger, but not in the same manner as you would with something like Stronglifts.
This is where your goals come into play...there's more to lifting than just picking something up and putting it down. Another reason a novice should follow a structured program.1 -
cwolfman13 wrote: »msalicia07 wrote: »DancingMoosie wrote: »I like stronglifts 5x5 because it is the simplest program to learn and follow. 5 lifts, 3x per week in a A/B rotation. It takes about 30 minutes per workout.
Do you feel like you’ve seen results??
Stronglifts 5x5 is a great program for getting really strong, really fast...it is a strength program and basically an introduction to power lifting...yes, your aesthetics will improve with it, but that's not the primary function of that particular program or running a "heavy" program like that.
Programs like Strong Curves are geared towards aesthetics...you will also get stronger, but not in the same manner as you would with something like Stronglifts.
This is where your goals come into play...there's more to lifting than just picking something up and putting it down. Another reason a novice should follow a structured program.
Hmmm... good to know. It sounds like getting used to the act of lifting at all and the basic routine should be my first goal, then building on the strength I gain. But I definitely want to make the most of my workouts and grow into more complicated programs.
ETA- aesthetics might be my initial goal, but it’s only 1 part of the big picture.1 -
msalicia07 wrote: »Silentpadna wrote: »msalicia07 wrote: »Silentpadna wrote: »msalicia07 wrote: »Teabythesea_ wrote: »msalicia07 wrote: »
I like this for the limited lull time. I want to be efficient but also want the session to count. If I only need to do this 3-4 days a week to tone then I’m in. I hope the recovery doesn’t have me completely ruined for days though!
It shouldn’t. You may be sore at first because your body isn’t used to the movements but with proper warm ups and focusing on getting your form correct (which the program intends to do by beginning with body weight exercises) it shouldn’t last. I rarely get sore, and if I do it’s usually because I incorporated something new or did something wrong.
This is good to know. I had this mental picture that when I open my business I’ll be grimacing through pain when I get up to greet clients. Not the best first impression 😬
Caloric deficit for fat loss.
Cardio (if you want to only) for endurance/fitness
Resistance (progressive overload) training for shape.
For the third thing, which is what it appears you are after, 3-4 times per week should be enough - and never train the same area 2 days in a row. Meaning you could do full-body MWF, or maybe a split of some sort MTThF or something like that.
Your "toning" or muscle-building, which is what toning really is, comes during recovery and adaptation, not during the stress itself. So Stress (the workout), Recovery (the time resting), Adaptation (what the muscle does after recover).....repeat. Don't short circuit the recovery/adaptation.
You’re correct, shape is my primary goal. So in resistance work, how does one know if they’re lifting too heavy or too light? Again, wanting to avoid being overly sore, but can handle an appropriate amount.
What @cwolfman13 said. If you are worried about soreness, start super light. I started barbell training with the bar only. It doesn't take long for it to get heavy if you add a little bit every time. If you are working with things like dumbbells, again, start light. Increase reps slowly. Limit sets at first. Build it up. Most of those programs listed in the links above have specific protocols for reps/sets/ weight increases, etc.
If you start light, your soreness will be (mostly) minimal.
In any case, following a designed program is best.
I’m embarrassed to ask this question but here it is anyway-
Do I have to work out my whole body? What if I just focused primarily on thighs, hamstrings, butt, and my core? I wonder if my proportions would be off, but secretly, this is what I wanted to do initially. Bad idea? If so, why?
I have no idea if you are interested in activities like yoga and swimming, but I am, and my arms always tired out first. But lifting sure helped with that
2 -
msalicia07 wrote: »Teabythesea_ wrote: »
Okay, so this and 3 times a week is actually getting me more excited. I need to look into this program.
I used to love lifting, but long gym sessions and cardio sound like zero fun. How long are these days typically?
I recommend only doing enough cardio for warm ups during a weight lifting session. I used to do both in one session, and both suffered, especially my weight lifting performance.
Also, gym cardio bores me silly. I prefer outdoor cardio. I bundle up and get out there every day at lunch time. Keeps me awake and productive in the afternoons, and keeps the munchies at bay.1 -
msalicia07 wrote: »Teabythesea_ wrote: »
Okay, so this and 3 times a week is actually getting me more excited. I need to look into this program.
I used to love lifting, but long gym sessions and cardio sound like zero fun. How long are these days typically?
I do a full body program...I'm typically done in 40-45 minutes. I don't do cardio on lifting days at the gym...I lift on lifting days and do cardio on non lifting days and don't typically do it in the gym unless the weather is really bad...I mostly road cycle for my cardio on non lifting days.1 -
cwolfman13 wrote: »msalicia07 wrote: »Teabythesea_ wrote: »
Okay, so this and 3 times a week is actually getting me more excited. I need to look into this program.
I used to love lifting, but long gym sessions and cardio sound like zero fun. How long are these days typically?
I do a full body program...I'm typically done in 40-45 minutes. I don't do cardio on lifting days at the gym...I lift on lifting days and do cardio on non lifting days and don't typically do it in the gym unless the weather is really bad...I mostly road cycle for my cardio on non lifting days.
Sounds like the only obstacle at this point is getting there
40-45 min, no cardio, 3 days a week is incredibly reasonable!
Before I lost the weight I took before pictures. I just took my after ones, that I can now use as my progress pictures. I’ll take the next in 12 weeks.0 -
msalicia07 wrote: »I'm no expert on weight training, but I wanted to chime in one more time because you keep mentioning "results".
Recomp is SLOW. Especially as a woman when it is harder to build muscle in the first place. You are talking about probably gaining 0.5lbs-1 lb of muscle per MONTH while losing a little fat. You are not going to look like an "After" picture in a month. If you're looking to see quick results for motivation, you may very well be disappointed. Recomp is what many of us will be doing for the rest of our lives
I don't want to be a downer to your excitement, but I also don't want you to quit after a month because you can't see your abs!
No not a downer at all, point taken. The muscle will take a very long time, especially for me. I’m hoping to see gradual firming which would make me pretty happy, until I’m ready for that next phase. Hoping to see some result in 4 weeks, but I’m thinking 12 weeks will be a great check point.
I saw results in my upper body pretty quickly (4 weeks to 3 months). Honestly, for my core, up to a year to "see" results0 -
Also, as other have said, I don't really see a substantial need for long cardio for what you're trying to accomplish (I do very little, only what little I get in interval strength training classes, because I don't like it and it hasn't hindered re-comp, as far as I know)0
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