New Rules of Lifting (for Women) Group - Part 2

idauria

Ok now I have a question about interval training. Is it better to do 15 mins of intervals(on the elliptical) or 30 mins of steady state on off days? I just did the first interval training example found in the book on my elliptical for 15 mins and burned about 115 cals. I know the point of interval training is that you can have a shorter workout, no? So my real question is application - should I alternate intensity every minute or so or stay at let's say level 2 and just go for 30 sec-1 min bursts? I just want to know what's more effective! Sorry if it seems that I am rambling here, sometimes it's hard to write down what's in my head.

neela31

Here's what I do:

5 minute warm up moderate intensity

1 minute high intensity
2 minute moderate intensity
repeat intervals 4-5 times

5 minute cool down

idauria

Is increasing resistance considered increasing intensity? Technically I go slower but that's because it's so much harder, yet I do push myself as hard and fast as I can. This morning I did 3 mins on level 1 and 2 mins on level 2 for warm up. Then alternated between 1 minute on level 4 and 2 mins on level 1 for 15 mins. This is right out of the book where he uses an exercise bike as an example.

neela31

I bump up resistance and speed. I go all out during my high intensity interval to the point of not making it a full minute at times.

yanicka

Ok I did my first workout today and I have a question.

When I did the step, I used 2 x 20 pounds. I barely felt it in my leg but my hands were killing me. Do I just have to do my best until I have stronger hands?

baisleac

Ok I did my first workout today and I have a question.

When I did the step, I used 2 x 20 pounds. I barely felt it in my leg but my hands were killing me. Do I just have to do my best until I have stronger hands?

Grip strength is definitely important. Do you have a higher step you could use to challenge your legs while your hands catch up?

yanicka

Ok I did my first workout today and I have a question.

When I did the step, I used 2 x 20 pounds. I barely felt it in my leg but my hands were killing me. Do I just have to do my best until I have stronger hands?

Grip strength is definitely important. Do you have a higher step you could use to challenge your legs while your hands catch up?

Thank you, yes I can do that. Also, when I log stranght training in MFP, I get something like 70 calories. Is that normal? Since go to the gym on my lunch break, I barely have an hour for everything so my best solution is to do stranght training 3 times a week and cardio on different days 2 times a week. The resutls are that my calorie burn is really low.

baisleac

Weight training calorie burns are generally lower than cardio.. unless it's a combo program (like circuit training). My weight day burns are usually half of my cardio day burns, but it varies from person to person.

idauria

I bump up resistance and speed. I go all out during my high intensity interval to the point of not making it a full minute at times.

Thank you for your input! This is what I will do.

AnaNotBanana

I also found that my calorie burn was much lower than my cardio burn during the first part of Phase 1. Now that I'm pushing myself with high weights I've noticed that my burn is higher.

idauria

Ugh, I had a really bad eating day today. I'm pretty sure I'm over my limits. I feel guilty but it means I will push myself that much harder tomorrow and make sure to do cardio too.

yanicka

A quick question.

In your opinion, What do you think is more important, hitting the target for proteins or for calories?

baisleac

A quick question.

In your opinion, What do you think is more important, hitting the target for proteins or for calories?

My opinion - calories. It doesn't matter how much protein you eat, if you're not getting enough calories you will not build muscle.

idauria

Day 2 down! My hams and glutes are already sore! I even managed to do some cardio too. I have to eat better today though. I don't know why it's so hard to be disciplined some days.

yanicka

Ouch









LOL I hurt a bit but I was still able to do a relax 4k run. I also bump my calories to maintenance ( in the opinion of MFP) 1470 calories a day and eat 50-75% of my exercice calories (as estimated by MFP). I am up 0.2 pound this morning

neela31

Day 2 down! My hams and glutes are already sore! I even managed to do some cardio too. I have to eat better today though. I don't know why it's so hard to be disciplined some days.

My problem is food too. I usually don't have a problem getting my exercise (assuming I have time), but food is a completely different story.

kensky

Just buzzing by for a quick check-in. I'm having some real-life medical mystery *kitten* go down in my house so I've been trying to maintain any semblance of normalcy in my regular daily routine. For me that means hitting the gym when they open their doors at 5:30 and chugging along with the program. I am still loving Stage 7 and I'm grateful that I get to do it again (and maybe *again!*) when I am feeling really truly 100 percent. I have learned that after rocking the low reps, high weights that it's a real trip to go back to high reps and have to substantially...gasp....lower the weight. I've noticed that I'm getting an amazing burn from it which I suppose is the point of it being the final "cut".

NROLFW has sparked something in me. I'm even looking up powerlifting organizations in my area and doing things like pricing weightlifting shoes and singlets! Crazy! Wonderful!!

yanicka

kensky I hope thing will calm down soon.

I am up another 0.6 pound this morning..... I am trying really hard not to freak out.

idauria

Kensky, I hope everything will be ok. But kudos for still making time for the gym!

idauria

So day 3 today, Stage 1, workout A. I am not sore at all from the previous two workouts so I have to go up in weight today and see how I do. I am definitely feeling it while I am doing the exercises, but I am not feeling the after burn yet. I want to know that I am doing something to my body, kwim?

yanicka

So day 3 today, Stage 1, workout A. I am not sore at all from the previous two workouts so I have to go up in weight today and see how I do. I am definitely feeling it while I am doing the exercises, but I am not feeling the after burn yet. I want to know that I am doing something to my body, kwim?

I hurt everywhere!!!! I think the first stage is longer so you can find what kind of weight will do the trick. Good luck

idauria

So I went from using 12.5 lb dumbbells to 15lb dumbbells. I definitely felt the difference. My legs were a little sore afterwards but don't feel too bad now. I think the harder part is holding the weights. My forearms were killing me!

yanicka

So I went from using 12.5 lb dumbbells to 15lb dumbbells. I definitely felt the difference. My legs were a little sore afterwards but don't feel too bad now. I think the harder part is holding the weights. My forearms were killing me!

I have the exact same problem, my hands are too weak to hold the weights but it will get better in time.

idauria

I'm gonna have forearms like Popeye! ROFL!

kdiamond

I am so not sure how many calories I need to eat.

I am 37y/o 4'11''

124.6 pounds

BF well that one is hard to say. between 26 and 28%

I work in front of the computer all day.

Hummm what else?

can you help?

How many days do you workout and for how long? Also, what are your goals? Lose weight, gain muscle?

yanicka

I'm gonna have forearms like Popeye! ROFL!

LOL unless you have a freaky genetic disposition....it's really improbable

yanicka

I am so not sure how many calories I need to eat.

I am 37y/o 4'11''

124.6 pounds

BF well that one is hard to say. between 26 and 28%

I work in front of the computer all day.

Hummm what else?

can you help?

How many days do you workout and for how long? Also, what are your goals? Lose weight, gain muscle?

I do strenght training 3 times a week. Once a week I run a slow 5k (40 minutes) and once I do HIIT (20 minutes).
My goal is to lose fat. For MFP my mantenance calories are 1470. In the book, the formula give me 1670. the day I do not train and 1870 the days I do. So I right now eat 1470 plus 75% of my exercice calories. I will see in a few weeks if it's ok or not. For now it's only been a few days but I also have TOM that just got here so I can't say what is going on yet.

Lozze

I finally managed to overcome my fear of the free weights area. The fear was that bad I didn't go to the gym for two weeks! Talk about illogical!

I didn't start the program as I'd forgotten to take the workout sheets with me, but I did get the person there to help me with the free weights area so I did squats and dead lifts. I'll start the program proper on Monday morning.

Question, why are prone jack knifes in level 1? They look INSANELY hard. I just tried it at home with my exercise ball and almost died during one. Why are they adding something so difficult to the very first exercise?

idauria

I finally managed to overcome my fear of the free weights area. The fear was that bad I didn't go to the gym for two weeks! Talk about illogical!

I didn't start the program as I'd forgotten to take the workout sheets with me, but I did get the person there to help me with the free weights area so I did squats and dead lifts. I'll start the program proper on Monday morning.

Question, why are prone jack knifes in level 1? They look INSANELY hard. I just tried it at home with my exercise ball and almost died during one. Why are they adding something so difficult to the very first exercise?

Good for you for getting to the free weights! Yes, the jackknifes are hard but probably easier than the stuff they are having us do in later stages, at least that's how I see it. It's good for getting your balance and strengthening the core which I am sure will be useful later on.

lauratws

Bumping for me to read through later - looks like a very interesting thread.