So you want a nice stomach
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I am doing SL 5x5 every other day mainly because I have a sweet tooth. I do eat clean except for my daily indulgence which might be a bear creek caramel waffle cone for example. I have cut my cardio down from 25 hours a week to just about 0. I have been lifting for 14 weeks, gained 4 lbs, lost 17.5 inches dropped from size 10 to size 5 - 7 depending on fit.
I have 2 questions. One, I would like to lift more but work from home what are "splits" ?
2. It's summer and I live on a bike trail and bought a "street strider" which is a elliptical bike. I would like to do that for fun. How would that affect my weight lifting program?
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I also noticed that you were talking about deleting threads. I'm part of the women over 50 thread and the founder of the thread just starts it new each month. That might be an idea for this very vital thread!0
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fanncy0626 wrote: »I am doing SL 5x5 every other day mainly because I have a sweet tooth. I do eat clean except for my daily indulgence which might be a bear creek caramel waffle cone for example. I have cut my cardio down from 25 hours a week to just about 0. I have been lifting for 14 weeks, gained 4 lbs, lost 17.5 inches dropped from size 10 to size 5 - 7 depending on fit.
I have 2 questions. One, I would like to lift more but work from home what are "splits" ?
2. It's summer and I live on a bike trail and bought a "street strider" which is a elliptical bike. I would like to do that for fun. How would that affect my weight lifting program?
Thanks!!
To answer your questions:
1. Splits are simply how your workouts and body parts are divided each week. If I remember correctly there isn't really a split to Stronglifts since you either do the same workout every day or very similar workouts (such as squatting 3x per week). Other splits could be where you squat day one, bench day two, deadlift day three. Another is upper day one, lower day two, upper day three, lower day four. Another is push day one, pull day two, push day three, pull day four. One of the most common in bodybuilding is chest and back day one, legs day two, chest shoulders and triceps day three, legs day four, back and biceps day five.
2. Increasing your activity level will only impact your lifting negatively if you aren't getting adequate rest and nutrition. That means you will need to plan your workouts around the activities (especially since you don't want to squat after a long trail ride). You may also need to eat a bit more if you are burning more calories.0 -
Thread, Y U No on front page?0
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amandalola98 wrote: »Thanks for the tips! by the way can I split my cardio in to 10 mins a day? I cant't do full out 30 mins yet.....
My doctor told me 3 19 minute walks are just as good as 1 30 minute.
You will build up fast. A month ago I was barely doing 10 min. Now im up to 30 in the morning and maybe a 10 min in the evening.
I do about 70-100 minutes a day of exercise, mainly walking. I split it up to 15 min, 45 min, 15 min, and 30 min if I do a walk at night. I walk on my lunch, both breaks, and sometimes at night once the kids are in bed.
It adds up. I just walk fast a bit.0 -
So question or many questions. I'm 5'3, currently 128lbs. I'd like to get to about 123. I've been there before and once I get there I don't really know how to tone myself. I have the baby pouch from my 8 year old that no matter how much weight I lose, it won't go away so I feel a big discouraged by that. Just gets more wrinkly and looser. So I guess once you get to your goal weight where do you go from there?0
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JessicaThompson12 wrote: »So question or many questions. I'm 5'3, currently 128lbs. I'd like to get to about 123. I've been there before and once I get there I don't really know how to tone myself. I have the baby pouch from my 8 year old that no matter how much weight I lose, it won't go away so I feel a big discouraged by that. Just gets more wrinkly and looser. So I guess once you get to your goal weight where do you go from there?
If you reach your goal weight and are unhappy with how you look still it's time for recomposition. It means you need to eat at about maintenance and do some strength training.0 -
JessicaThompson12 wrote: »So question or many questions. I'm 5'3, currently 128lbs. I'd like to get to about 123. I've been there before and once I get there I don't really know how to tone myself. I have the baby pouch from my 8 year old that no matter how much weight I lose, it won't go away so I feel a big discouraged by that. Just gets more wrinkly and looser. So I guess once you get to your goal weight where do you go from there?
If you reach your goal weight and are unhappy with how you look still it's time for recomposition. It means you need to eat at about maintenance and do some strength training.
So once you reach your goal weight and you still feel parts of your are fatty then strength training will fix those? I guess that's the part that confuses me. I know you can strength train all you want but if you don't reduce body fat then it won't be seen. So if you are at goal weight, a healthy BMI, but still a bit fatty in areas then do you start with weights or keep losing?0 -
JessicaThompson12 wrote: »JessicaThompson12 wrote: »So question or many questions. I'm 5'3, currently 128lbs. I'd like to get to about 123. I've been there before and once I get there I don't really know how to tone myself. I have the baby pouch from my 8 year old that no matter how much weight I lose, it won't go away so I feel a big discouraged by that. Just gets more wrinkly and looser. So I guess once you get to your goal weight where do you go from there?
If you reach your goal weight and are unhappy with how you look still it's time for recomposition. It means you need to eat at about maintenance and do some strength training.
So once you reach your goal weight and you still feel parts of your are fatty then strength training will fix those? I guess that's the part that confuses me. I know you can strength train all you want but if you don't reduce body fat then it won't be seen. So if you are at goal weight, a healthy BMI, but still a bit fatty in areas then do you start with weights or keep losing?
The goal of lifting weights is to keep your lean mass or build a but more lean mass. If you are eating at about your maintenance and lifting weights you will very slowly build some muscle while losing fat. If you don't have the firm body under the fat you'll have to keep losing more and more weight (muscle weight and fat, because our bodies use our muscle when we are dieting). Lifting is the key to making sure the weight you lose is fat.0 -
JessicaThompson12 wrote: »JessicaThompson12 wrote: »So question or many questions. I'm 5'3, currently 128lbs. I'd like to get to about 123. I've been there before and once I get there I don't really know how to tone myself. I have the baby pouch from my 8 year old that no matter how much weight I lose, it won't go away so I feel a big discouraged by that. Just gets more wrinkly and looser. So I guess once you get to your goal weight where do you go from there?
If you reach your goal weight and are unhappy with how you look still it's time for recomposition. It means you need to eat at about maintenance and do some strength training.
So once you reach your goal weight and you still feel parts of your are fatty then strength training will fix those? I guess that's the part that confuses me. I know you can strength train all you want but if you don't reduce body fat then it won't be seen. So if you are at goal weight, a healthy BMI, but still a bit fatty in areas then do you start with weights or keep losing?
The goal of lifting weights is to keep your lean mass or build a but more lean mass. If you are eating at about your maintenance and lifting weights you will very slowly build some muscle while losing fat. If you don't have the firm body under the fat you'll have to keep losing more and more weight (muscle weight and fat, because our bodies use our muscle when we are dieting). Lifting is the key to making sure the weight you lose is fat.
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Boop! Thank you for being such a huge help to everyone, @usmcmp !0
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JessicaThompson12 wrote: »JessicaThompson12 wrote: »So question or many questions. I'm 5'3, currently 128lbs. I'd like to get to about 123. I've been there before and once I get there I don't really know how to tone myself. I have the baby pouch from my 8 year old that no matter how much weight I lose, it won't go away so I feel a big discouraged by that. Just gets more wrinkly and looser. So I guess once you get to your goal weight where do you go from there?
If you reach your goal weight and are unhappy with how you look still it's time for recomposition. It means you need to eat at about maintenance and do some strength training.
So once you reach your goal weight and you still feel parts of your are fatty then strength training will fix those? I guess that's the part that confuses me. I know you can strength train all you want but if you don't reduce body fat then it won't be seen. So if you are at goal weight, a healthy BMI, but still a bit fatty in areas then do you start with weights or keep losing?
The goal of lifting weights is to keep your lean mass or build a but more lean mass. If you are eating at about your maintenance and lifting weights you will very slowly build some muscle while losing fat. If you don't have the firm body under the fat you'll have to keep losing more and more weight (muscle weight and fat, because our bodies use our muscle when we are dieting). Lifting is the key to making sure the weight you lose is fat.
What does "slowly" mean? In general, if you are doing all this correctly, about how long does it take to start building lean mass so you notice it? A couple of months? A year? I've been reading all these threads about lifting and have been genuinely curious about the timeframes involved. I know everyone is different, but in general.0 -
JessicaThompson12 wrote: »JessicaThompson12 wrote: »So question or many questions. I'm 5'3, currently 128lbs. I'd like to get to about 123. I've been there before and once I get there I don't really know how to tone myself. I have the baby pouch from my 8 year old that no matter how much weight I lose, it won't go away so I feel a big discouraged by that. Just gets more wrinkly and looser. So I guess once you get to your goal weight where do you go from there?
If you reach your goal weight and are unhappy with how you look still it's time for recomposition. It means you need to eat at about maintenance and do some strength training.
So once you reach your goal weight and you still feel parts of your are fatty then strength training will fix those? I guess that's the part that confuses me. I know you can strength train all you want but if you don't reduce body fat then it won't be seen. So if you are at goal weight, a healthy BMI, but still a bit fatty in areas then do you start with weights or keep losing?
The goal of lifting weights is to keep your lean mass or build a but more lean mass. If you are eating at about your maintenance and lifting weights you will very slowly build some muscle while losing fat. If you don't have the firm body under the fat you'll have to keep losing more and more weight (muscle weight and fat, because our bodies use our muscle when we are dieting). Lifting is the key to making sure the weight you lose is fat.
What does "slowly" mean? In general, if you are doing all this correctly, about how long does it take to start building lean mass so you notice it? A couple of months? A year? I've been reading all these threads about lifting and have been genuinely curious about the timeframes involved. I know everyone is different, but in general.
Under perfect conditions (calorie surplus, effective resistance training program, adequate protein, appropriate rest) a woman can gain about 1 pound of lean mass per month in the first few years of training. Many people with average to athletic levels of body fat will see their muscles fill in slightly when they begin training. It's due to increased water in the muscles and reduced intramuscular fat. Beyond that it usually takes a few months to notice more changes.0 -
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Thanks for this awesome post. What training program, besides Strong Lifts , would you recommend for someone relatively new to strength training ? I am 5 foot 2 inches, current weight is 117 pounds . I do circuit training 3/week which includes cardio + weights but I want to move away from it and lift heavy.0
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pearl12970 wrote: »Thanks for this awesome post. What training program, besides Strong Lifts , would you recommend for someone relatively new to strength training ? I am 5 foot 2 inches, current weight is 117 pounds . I do circuit training 3/week which includes cardio + weights but I want to move away from it and lift heavy.
Check out some of the programs on Bodybuilding.com. I'm personally not a fan of Stronglifts (for me at least). Another suggestion is New Rules of Lifting. It's educational as well as a training program.0 -
I like the Body Sculpting Bible series. There's one for men, for women, for abs, for "bikini season", etc, but it's all the same, sound, logical advice. Eat well, balance strength and cardio, and lift enough weight for max effectiveness. Most of the book is dedicated to demonstrating how to do different exercises for the various muscle groups, and then there are several types of lifting programs at the end, including a "Break-In" routine for beginners, those with just a simple home gym, those looking for power vs. toning, etc.
I like mine a lot!0 -
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