New Rules of Lifting for Women group?
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Phew, found the new thread
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Do you guys do any warmups? I have a confession - I am lazy and just walk around for 5 minutes first and then jump right in.
I do 5 minutes on the elliptical to warm up. I've been doing one set of warm-ups for squats (with 2/3 of the weight, less reps) but not the other exercises and I'm going to start - my second set is usually easier and my form is better, so I'm going to take the time to do warm up sets for every exercise. I'm like Bif - I forget about the warm up sets after the first one!
Today I do the fifth workout of Stage 1A! That means three sets, which means less cardio time. Keeping the faith that I'll still be burning fat...0 -
whew found the new thread...
i'm not sure if i missed the responses to my question at the end of the last thread but:
Does anyone have any pointers on doing dead lifts properly? I seem to have to put my feet farther than shoulder width apart and turn my toes slightly out so that i can squat down low with out my heels lifting but then my knees/arms get awkwardly in the way...is this okay? It hurt my lower back a bit and i'm not sure if this is just weak muscle or a sign im doing something wrong.
Also, I increased my calories since i've been hungry lately...did anyone else need to do this after staring the program? Success with it?
and lastly, does anyone have any progress pics from stating/finishing the program?
I wish I could help! I follow the instructions in the book for dead lifts and haven't had back issues. I don't do that much of a squat picking up the dead lift, well, maybe I do, but it doesn't feel like I'm really doing a squat. Hmmm...
I increased my calories at the start of the program and I usually eat about half my exercise calories, more if I'm hungry. As long as it's good, healthy food, if I'm hungry, I'm going to eat it!0 -
Thanks for the response. I watched some online videos for the dead lifts and am hoping it'll help. I just think my back is really weak so hopefully this will strengthen it.
I think increasing calories was the way to go, i have way more energy now and feel good. The scale is up but i'll give my body a few weeks to adjust to heavy lifting before I change anything else.
Work out B #2 is tomorrow...man do I hate rest days!0 -
Thanks for the response. I watched some online videos for the dead lifts and am hoping it'll help. I just think my back is really weak so hopefully this will strengthen it.
I think increasing calories was the way to go, i have way more energy now and feel good. The scale is up but i'll give my body a few weeks to adjust to heavy lifting before I change anything else.
Work out B #2 is tomorrow...man do I hate rest days!
Ha, me too! I'm always happy to come back to work/the gym on Mondays!
Re: increasing calories - I don't feel like I want to kill someone any more. The more I read, the more it makes sense to not go below your BMR - ever! We aren't working this hard just to cannibalize our muscles.
My back has been sore too but I think it's from the prone jackknives. Stabilizing the core is something new to me! It's been my lower back and sides that are sore, which is good because that means I'm working those areas.0 -
I did 3 sets of 10 good pushups today (30% incline)! To quote my daughters potty training book, "I'm so proud of me!". 0
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I did 3 sets of 10 good pushups today (30% incline)! To quote my daughters potty training book, "I'm so proud of me!".
And you should be!!!
Do you have a favorite workout - A or B? I'm partial to A, probably because I've been squatting longer than lunging. I had knee problems when I started working out and it hurt to lunge, but didn't hurt to do squats. However, lunges don't hurt any more, yay! Well, other than the soreness...0 -
I don't think I have a preference. I like the squats, rows, and pushups of A, but the step ups and prone jackknifes kill me. I dislike the deadlifts in B, but like the shoulder press and lat pulldown. Lunges I dislike, crunches I like. I am looking forward to moving to stage 2, although it will be a little bit longer for me since the first couple weeks I was only about to strength train 2x a week instead of 3. Tomorrow I do stage 1, workout 5B.0
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I'm not that much ahead of you! Are you planning to do that two special workouts at the end? I am, just for giggles.0
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i prefer a to b due to the squats included in a and dead lifts NOT included in a. dead lifts are evil. Now that ive confirmed that i'm not pregnant, i'm gonna hit it hard today after work with Work Out B #2! I haven't lifted since Sunday and am looking forward to keeping up the toning!0
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I'm not that much ahead of you! Are you planning to do that two special workouts at the end? I am, just for giggles.
I don't know yet - we'll see.
Next week is going to be challenging. Holiday on Monday (is my gym even open, I don't know...), then out of town for a few days for work. Hopefully the hotel has a decent gym.0 -
Oh... 2nd 2nd thread. Bumping so I can watch both.0
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Does anyone have any pointers on doing dead lifts properly? I seem to have to put my feet farther than shoulder width apart and turn my toes slightly out so that i can squat down low with out my heels lifting but then my knees/arms get awkwardly in the way...is this okay? It hurt my lower back a bit and i'm not sure if this is just weak muscle or a sign im doing something wrong.
I was having lower back pain at first too. I saw that you've watched some videos online - have you watched ones posted on the NRLW forum? There a group of women (one's a trainer and one's a noob) that went to the gym and recorded several of their exercises, including the deadlift. At one point, they tell the noob not to extend her back at the top of the motion - "Just squeeze your butt but don't throw your back back." Keeping this in mind really helped me. Here's the link for anyone who wants it. The forum's got lots of good stuff; I highly recommend checking it out.
http://forums.jpfitness.com/new-rules-lifting-women/29352-ct-workout-sunday.html0 -
How's it going everybody?? Hope you're still lifting!
I finished up week 4 today, so I have 4 more sessions of Stage 1! Time is flying by. I think I am going to do the special workouts so I can see how far I've come! I think my least favorite thing is the lunges. I have to work super hard to get back to standing, especially when my right leg is the one out infront of me.
What's your least favorite?0 -
How's it going everybody?? Hope you're still lifting!
I finished up week 4 today, so I have 4 more sessions of Stage 1! Time is flying by. I think I am going to do the special workouts so I can see how far I've come! I think my least favorite thing is the lunges. I have to work super hard to get back to standing, especially when my right leg is the one out infront of me.
What's your least favorite?
Great job! I am starting the last part of Stage 1. Wheee!!! Excited to up my weights again, but it really is conflicting with my running schedule (I'm doing c25k as well, and I end up walking funny after I do my squats these days).
Lunges are among my least favourite as well. The first time I started this program, a couple years ago, I didn't do the lunges at all, and just replaced them with other leg-based moves, because my knees would really ache when I did lunges. I think I've strengthened those muscles, now (and I guess it helps that I've lost over 25 pounds, haha), because it doesn't destroy my knees as much... but it still is a pain to do so many of them!
I'm also not fond of the push-ups, because I'm still doing the 30-degree ones, and I feel like a bit of a dork doing them instead of "real pushups" (I know, it's stupid, and it doesn't stop me from doing them... I just want to move on to the real thing already!!!).
I love love love my squats, deadlifts, rows, shoulder presses, and lat pull-downs, though. They make me very happy. :laugh:0 -
How's it going everybody?? Hope you're still lifting!
I finished up week 4 today, so I have 4 more sessions of Stage 1! Time is flying by. I think I am going to do the special workouts so I can see how far I've come! I think my least favorite thing is the lunges. I have to work super hard to get back to standing, especially when my right leg is the one out infront of me.
What's your least favorite?
Hey! I have four more workouts total in Stage 1, so next time (tomorrow) I up the weights for the last time of this stage! I'm not sure what I'll do since I'm currently using the 20 lb. dumbbells for squats/lunges and don't think I have the hand strength to use the 25 lb. dumbbells...I guess I'll watch some videos and figure out how to use the barbell for those exercises.
I really haven't lost that much weight since starting this program.
( But - I am stronger, and I definitely see more muscle definition, so I'm not losing hope that the weight will come off. I'm looking forward to the break after Stage 1 so I can increase my cardio!
My least favorite would have to be the lunges too, I'm always worried that I'll hyperextend my knee (I have a history of bad knees) so I may not get as full a range of motion as desired. I am always ready to quit! (and when I say quit, I mean, stop lunging)
My favorite? Prone jackknives, simply because it was SO HARD to do them at first, I could barely keep balanced on the ball, and now I love the challenge and the fact that my core is stronger.0 -
I really haven't lost that much weight since starting this program.( But - I am stronger, and I definitely see more muscle definition, so I'm not losing hope that the weight will come off.
I'm getting stronger! Annnnddd... I noticed a few days ago that when I look in the mirror, my abdomen is just starting to get that shape that's like this inbetween my hip bones: ( )
If I look in the mirror and turn just the right way so the light hits it just right, I can see a little indent. Yay!! I even made my husband come and look to make sure I wasn't imagining things. He said he saw it, but you never know if he REALLY saw it or not - he might've just been trying to say the right/smart thing. :bigsmile: I still have a bunch of excess fat around there that needs to come off, but I think I'm moving in the right direction!0 -
GRIN!!!!!!!!!! Me too, well, sorta! I turned to the side one day last week and was like, whoa, I think there's a dent there that wasn't there before! Also, I used to put my hand on my formerly-squishy thigh and be amazed at how firm it was. The firmness is slowly working its way upward, now the squish is pretty much the very top of my thighs.
I re-read the nutrition chapter and took a big leap of faith this morning. I've upped my calories to 1600. Crazy, I know. But it's even crazier to eat 1200-1400 calories and work so hard to build muscle to boost my metabolism, while at the same time eating a deficit and suppressing my metabolism. It just doesn't make sense. And - the scale hasn't moved in a couple of weeks, so I figure I have nothing to lose! (actually I have everything to lose - namely FAT) ha. We'll see if this works, and if I can eat that many calories in a healthy manner...0 -
GRIN!!!!!!!!!! Me too, well, sorta! I turned to the side one day last week and was like, whoa, I think there's a dent there that wasn't there before! Also, I used to put my hand on my formerly-squishy thigh and be amazed at how firm it was. The firmness is slowly working its way upward, now the squish is pretty much the very top of my thighs.
I re-read the nutrition chapter and took a big leap of faith this morning. I've upped my calories to 1600. Crazy, I know. But it's even crazier to eat 1200-1400 calories and work so hard to build muscle to boost my metabolism, while at the same time eating a deficit and suppressing my metabolism. It just doesn't make sense. And - the scale hasn't moved in a couple of weeks, so I figure I have nothing to lose! (actually I have everything to lose - namely FAT) ha. We'll see if this works, and if I can eat that many calories in a healthy manner...
I think it will work for you. I spoke to a trainer before I left for my business trip this week, and we discussed my calorie intake. She said for my height (5' 5"), 1700-1800 calories was exactly where I should be. Her advice was actually to stick to that for 6 weeks, and if it didn't work (and I was honest in my reporting), then we were going to do one of those metabolism tester things that you can get at the gym. I do think the key is like you said to make sure you are eating those extra calories cleanly, and making sure you are getting enough protein.0 -
Just completed the first session of 3 sets of 8 reps. Upped all of my weights but didn't change my push-ups. Who would've ever thought doing a push-up properly makes it sooooo hard? Before I started this program I thought I could do 10-12 real push-ups. Wrong!! I had my elbows sticking all the way out - keeping them close to your body makes it so hard!
Elizabeth - let us know how your calorie change works for you. I'm still playing with my calorie amount. I have mine set for 1300 and on days I work out I seem to eat 1500-1600+. On days I don't work out I don't worry if I go over the 1300 since I'm eating good stuff - those days I seem to be ending up eating 1450. A few weels ago when I started this program I moved my calories from 1200 to 1500 and I think that was too fast to make that big of a jump. So I'm increasing slowly - another week or so and I'll bump my base up another 100 calories to 1400. I wish there was a simple formula that would just work for everybody.... I'm soon heading into maintenance and it's very difficult trying to figure out what my body needs!0 -
Elizabeth & Duck!! did you know there's another thread that rolled over from the first thread? I didn't until just now... I wondered where everyone had gone!
It's here:
http://www.myfitnesspal.com/topics/show/327552-new-rules-of-lifting-for-women-group-part-20 -
Well poo! I didn't know about the other thread!
I can tell you that I'm a lot happier eating 1600 calories, 1800-1900 when I workout. It is hard to stay away from ice cream with the additional calories, though! I'm eating a piece of fruit in the afternoons and that's helping with the sugar cravings.
The best estimate I've seen for how many calories to eat is the 10-14 calories per pound rule. For details, read this:
http://www.bodyrecomposition.com/fat-loss/how-to-estimate-maintenance-caloric-intake.html
Of course it's all individual and you have to play with the numbers.0 -
Just a couple of questions, and please accept my apologies if these have been answered:
1) Is the kindle version of this 'usable' - just wondering about pictures etc?
2) I want to try my hand at free weights, will this give me enough info to get started without a) embarrassing myself and b) needing to ask for help in the gym? (I know it's sad, but I *hate* drawing attention to myself when exercising.)0 -
Just a couple of questions, and please accept my apologies if these have been answered:
1) Is the kindle version of this 'usable' - just wondering about pictures etc?
2) I want to try my hand at free weights, will this give me enough info to get started without a) embarrassing myself and b) needing to ask for help in the gym? (I know it's sad, but I *hate* drawing attention to myself when exercising.)
Can't answer the first question cause I don't have a Kindle, but yes, you will definitely have enough information to do the exercises in the book without asking for help. They explain the exercises very well, you may want to read the descriptions through beforehand for the first week or two, until you get the hang of it.0 -
GRIN!!!!!!!!!! Me too, well, sorta! I turned to the side one day last week and was like, whoa, I think there's a dent there that wasn't there before! Also, I used to put my hand on my formerly-squishy thigh and be amazed at how firm it was. The firmness is slowly working its way upward, now the squish is pretty much the very top of my thighs.
I re-read the nutrition chapter and took a big leap of faith this morning. I've upped my calories to 1600. Crazy, I know. But it's even crazier to eat 1200-1400 calories and work so hard to build muscle to boost my metabolism, while at the same time eating a deficit and suppressing my metabolism. It just doesn't make sense. And - the scale hasn't moved in a couple of weeks, so I figure I have nothing to lose! (actually I have everything to lose - namely FAT) ha. We'll see if this works, and if I can eat that many calories in a healthy manner...
I think it will work for you. I spoke to a trainer before I left for my business trip this week, and we discussed my calorie intake. She said for my height (5' 5"), 1700-1800 calories was exactly where I should be. Her advice was actually to stick to that for 6 weeks, and if it didn't work (and I was honest in my reporting), then we were going to do one of those metabolism tester things that you can get at the gym. I do think the key is like you said to make sure you are eating those extra calories cleanly, and making sure you are getting enough protein.
couldn't agree more. i also did the same thing (increased my cals to 1680) and focused on eating clean and getting in lots (120 g +) of protein. I gained a bit when i started but now i'm back down to losing (down from 162 to 156.8 last week!!!!) I can definitely tell my metabolism has picked up (going #2 more frequently) and that i'm getting stronger! I'm starting week 5 of phase 1 this week and LOVE these work outs more and more each time.0 -
Well poo! I didn't know about the other thread!
I can tell you that I'm a lot happier eating 1600 calories, 1800-1900 when I workout. It is hard to stay away from ice cream with the additional calories, though! I'm eating a piece of fruit in the afternoons and that's helping with the sugar cravings.
The best estimate I've seen for how many calories to eat is the 10-14 calories per pound rule. For details, read this:
http://www.bodyrecomposition.com/fat-loss/how-to-estimate-maintenance-caloric-intake.html
Of course it's all individual and you have to play with the numbers.
i always use fat2fit.com or freedieting.com to determine mine...this is pretty close too0 -
bump0
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Bump for future reading 0
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I've read through this thread and think all the positive feed back from all the ladies on here is wonderful! Today was my first day on the B workout from stage one and I enjoyed it. Before I would go to the gym and would wander around the machines doing a bit of this or a bit of that with Barbie weights and no real plan. I'd spend an hour there and never really accomplish much. Now I have a plan and it is great! And I know I've worked too - with three young kids I never thought about how many times I get down on the floor with them or go up and downstairs, now I know it because my thighs tell me
. I'll check back here periodically to see if anyone else may be starting their NROLFW challenge. 0 -
i'm starting next week from the beginning...can i join your group????0
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I would like to join as well. Is this group still in existence?0
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