Stage 1
Replies
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I'm still struggling with push-ups and finding it difficult to increase the difficulty each time. Today I did my 3 sets of 10 on the garage window sill and still found that tough. Did try to go lower in the 2nd set (on to the chest freezer) but struggled and went back to the window sill. Think I may have to stay there another week.
Me too! My hands were up on the third stair up with the first workout A, and the 2nd workout A too! I just couldn't get down far enough on the 2nd stair. I guess we'll get there when we're ready...
I comfort myself that after my 2nd workout B i can walk the next day- the 1st time i couldn't workout for the next 3 days! Progress...:drinker:0 -
Beeps is spot on that's it's not how much you lift, but that you are making P-R-O-G-R-E-S-S. As long as you are able to increase your weights you are doing great. We all have to start somewhere, right?
And all of us started at very different places, so don't be shy about where you are. I was a competitive athlete (softball, gymnastics) from childhood all through high school, then got serious about weights in college. Before I started this program, I had seriously been slacking on the weights for about a year and doing mainly cardio. I love this program because it's allowing me to get back into it easily and regain strength at a steady rate.
I am just about to finish stage 1 (just need to complete AMRAP workouts) and while my weight hasn't changed (no loss, but no gain either) I've lost two inches total. I'm a little disappointed because it's all in my bust (my mom is trying to convince me it's back fat but my already small bra cups are looking less full) but I'm not letting that get me down. I know that I've lost fat in my legs too because they look more defined, so I think the muscle gain evened out the inches. I'm pretty sure I lost fat weight too and just gained a couple pounds of muscle and that's why my weight has stayed steady. I was close to goal weight when I started, so there wasn't much wiggle room anyways. For those of you at higher starting weights you can probably expect to lose more pounds.
And Sarah, if you can't afford a trainer right now, you should look at the gyms in your area. Many right now are still offering New Year's sign-up specials, and sometimes they will let you work out with a trainer for one session before you sign a contract to try and reel you in. Just get your free workout, and toss the contract!0 -
I'm on Stage 3 and I still can't do a proper push up. All during Stage 1, I did 30 degree push ups but I know my form wasn't the best and I know I wasn't going down as far as I should have been. I think I ended up messing up my progress because I tried to move on to 30 degrees before I was ready. I switched up to 45 degree push ups in Stage 2 and really concentrated on doing the form correctly. I feel like I did see progress throughout Stage 2 and I may be ready to do 30 degree push ups soon.
Moral of the story is do the most you can do with the correct form!0 -
Hello!!! :drinker: :drinker: I am almost done myself with stage 1. Next workout this Friday. I totally agree with looking at our progress and not compare with others. I have been able to increase the weight everytime I do a workout. I am just very cautious to take care of my aging joints. :noway: :laugh:
Kelsey, congrats on losing inches!!!! :drinker: :drinker: I know it can be dissapointing not to see a smaller number on the scale but losing inches is a better indicator of losing body fat. :drinker: You are not kidding regarding smaller breast size, I am not liking that either!!!! :noway: I have thought about augmentation but scared about the risks and then I think "do I really want to do it now that I am almost 50???" Bombshell bras at VS are way cheaper and dont require downtime. LOL :laugh:
Aaaahhhh the pushups!!! :noway: I can do 8 good pushups but with the elbows flaring out to the sides, not the triceps ones. I am just not sure which ones we are supposed to be doing really.
Have a great one!!! :flowerforyou:0 -
Hi yall. I'm still in Stage 1-- 2 more weeks to go. I do love it, but it took me a while to figure out what weight I actually COULD lift (was underlifting), and since that time I haven't gone up. I move from 10 reps to 8 next time, so I don't know, mb that'll help. But I will not lie. It feels HEAVY. Today, in my DLs, it felt as heavy as it did 3 times ago. After reading the above, I'm feeling a little discouraged. The absolute number aint bad, but as you say it's progress that counts.0
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Hi yall. I'm still in Stage 1-- 2 more weeks to go. I do love it, but it took me a while to figure out what weight I actually COULD lift (was underlifting), and since that time I haven't gone up. I move from 10 reps to 8 next time, so I don't know, mb that'll help. But I will not lie. It feels HEAVY. Today, in my DLs, it felt as heavy as it did 3 times ago. After reading the above, I'm feeling a little discouraged. The absolute number aint bad, but as you say it's progress that counts.
Dont feel discouraged, everybody is different. The weight is going to feel heavy but if at your last rep you think you could have done 2-3 more then you should try a little bit more next time. The last two reps, wherever you are 12, 10 or 8, should be very challenging, with the last rep being hard to lift if any at all. :flowerforyou:0 -
I kind of think of it like this: it's just as silly to get STUCK on a number that you're lifting as it is to get STUCK about a number on the scale.
First, get your form right. If you don't, you might lift heavier and heavier, but somewhere down the line, you WILL be injured. Period. So, Stage 1 is REALLY a great "exploratory" phase. Get the form right. Watch some videos. Get a spotter to comment on things.
I really LOVED Stage 1 because I worked with a trainer, throughout. And, he showed me a whole bunch of other stuff (besides what is in the book). I learned that, despite years of yoga, my balance isn't very good (for weight-lifting) and my flexibility is deficient in some areas, too. Remember, in yoga, you can always "tailor" a move to suit an injury, or whatever. In weight-lifting, particularly in Stage 1 where a number of the lifts are VERY "technical", you can't. All those little "twinges" in my back was a sign that, yep, my lower back is WEAK. Meaning: it is the opposite of STRONG. So, some of those little muscles need to catch up. (i.e. my dead-lift will suffer for quite a while longer, while my lower back is strengthening)
Also, don't ever worry about the "ego". I've been trying to get in with my trainer 1/2 an hour earlier than scheduled, since I started with him. But, that time slot is taken by a little old lady who is strength-training. I asked him, today, "when has that old lady used up her time with you, so that I can get into her slot?" And he said, "she keeps signing up for more!" And I thought: " GOOD FOR HER!!" And then he said to me, "by the way, at one time, she was lunging more weight than you were..."
Which, of course, pissed me off. Than made me laugh. And, broke my concentration as I thought, "do NOT tell me, on a day when I STILL cannot do a floor push-up, that old lady used to LUNGE more than me..."
lol0 -
Hi yall. I'm still in Stage 1-- 2 more weeks to go. I do love it, but it took me a while to figure out what weight I actually COULD lift (was underlifting), and since that time I haven't gone up. I move from 10 reps to 8 next time, so I don't know, mb that'll help. But I will not lie. It feels HEAVY. Today, in my DLs, it felt as heavy as it did 3 times ago. After reading the above, I'm feeling a little discouraged. The absolute number aint bad, but as you say it's progress that counts.
I'm just going to give you some food for thought:
I know you do a lot more cardio than is actually recommended in the book.....which is FINE!! I know you like it. BUT my feeling is that if you REALLY want to see strength gains, you may need to ease up on the cardio and give your body the rest it needs. I'm not saying that what you are doing now is wrong...it just depends what your goals are. Re read page 126 on rest if you want....I was just reading it tonight. :flowerforyou:
I also noticed myself, that when I was cutting back on my calories to prepare for Vegas....I couldn't do as many "real" push-ups as I could before......made me think about the relation of calorie deficit and strength gains/progress.0 -
Just did workout 1A for the 3rd time (only 12 reps this time).
I think the good thing about decreasing reps is- it's not so scary to increase the weight! I'm trying to increase the big lifts (deadlifts/squats) by 2kg (4.5lb) each time, but this time i also increased the step ups and dumbell rows by the same too. I think i'm only going to increase weights for those smaller moves every other go, otherwise it'll be too much.
I am SO enjoying this, i can feel my thighs getting stronger and my shoulders look better already! I'm even considering venturing down a step on the pushups next time. If you don't hear from me in a few days, you'll know it ended in tears!0 -
QUESTION: I'm trying to get off of this plateau I've been on since October, and among other reasons, I'm hoping that weightlifting is a perfect solution to breaking my plateau. I've increased my calories to "maintenance" as Lou suggested in the book, and I just started NROL4W. So far, I've completed the first three workouts in Stage 1. I'm doing heavy lifting 3x per week and cardio the other three days with one rest day. My cardio is usually a mixture of step aerobics (high intensity with 8" step...sometimes with weights, sometimes not), Biggest Loser Boot Camp, Biggest Loser Cardio Max, or power walking. Just wondering how you're mixing in your cardio and when, and if your body is able to recover from the lifting nicely every other day. I've got to get better about my eating (I'm usually within my calorie goal, but I'd like to try the diet listed according to the book), but I can't do that until I can take some time to plan then go shopping. I'd appreciate any advice you can give
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I think my concern about that plan is just the amount and intensity of cardio you are doing may not allow for adequate rest time. I really tried to limit my cardio in stage 1 and now in stage three I am only doing two days of 20 minutes intervals. I think it is hard for many people, myself included to trust the program and limit the cardio in the name of the strength training, either because we enjoy the cardio (I do like how I feel after running) or because we associate the cardio with more calories burned therefore more weight loss. I think it is obviously up to you but I think that is the risk. I too am trying to work the diet angle in terms of increasing protein and other concepts in the book and do think that has helped me feel fuller or better in some way.0
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I do 20 minutes of cardio when I finish my lifting and 2 days of zumba and 2 full rest days.0
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I think my concern about that plan is just the amount and intensity of cardio you are doing may not allow for adequate rest time. I really tried to limit my cardio in stage 1 and now in stage three I am only doing two days of 20 minutes intervals. I think it is hard for many people, myself included to trust the program and limit the cardio in the name of the strength training, either because we enjoy the cardio (I do like how I feel after running) or because we associate the cardio with more calories burned therefore more weight loss. I think it is obviously up to you but I think that is the risk. I too am trying to work the diet angle in terms of increasing protein and other concepts in the book and do think that has helped me feel fuller or better in some way.
^^ I like this response.
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Just did workout 1A for the 3rd time (only 12 reps this time).
I think the good thing about decreasing reps is- it's not so scary to increase the weight! I'm trying to increase the big lifts (deadlifts/squats) by 2kg (4.5lb) each time, but this time i also increased the step ups and dumbell rows by the same too. I think i'm only going to increase weights for those smaller moves every other go, otherwise it'll be too much.
I am SO enjoying this, i can feel my thighs getting stronger and my shoulders look better already! I'm even considering venturing down a step on the pushups next time. If you don't hear from me in a few days, you'll know it ended in tears!
I think we are in the same exact spot? I did the same workout last night. I agree, I increased my weights and felt more confident knowing I didn't have as many reps. I squat 25 and did a seated row with 50. I've also added weights to my step up which I was just doing BW before.0 -
I do 20 minutes of cardio when I finish my lifting and 2 days of zumba and 2 full rest days.
I also do 20 minutes of cardio when I finish lifting but I don't really do anything on my off days except for a long hike once a week. Seems to be working fine for me.0 -
Marking this so its in my topics, :drinker: Tomorrow is my 2nd workout A,0
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:drinker: Tomorrow is my 2nd workout A,
Me too. I'm kinda dreading it as my legs are killing me today. However I'm going to go and see how I cope before two days off.0 -
I know you girls are right about the cardio.
I currently do 6 days cardio:
On the days I lift,I do a 15 minute HIIT
On the other three days,I do at least 45 minutes of cardio.
I am also out walking my dog 1-3x a day,plus I'm on my feet quite a bit at work. My job can also be physical at times.
It's so weird,because I used to take two rest days a week before I joined MFP.
I know I need to drop at least 2 days of cardio, but it's so darn hard. I love cardio AND lifting.0 -
Me too. I'm kinda dreading it as my legs are killing me today. However I'm going to go and see how I cope before two days off.
I was like that, but the sched is flexible. I was in agony after my 1st workout B, so i took 3 days off there, then only 2 off after the next Workout A. It all works out in the end.0 -
Me too. I'm kinda dreading it as my legs are killing me today. However I'm going to go and see how I cope before two days off.
I was like that, but the sched is flexible. I was in agony after my 1st workout B, so i took 3 days off there, then only 2 off after the next Workout A. It all works out in the end.
Glad to hear that. I don't really want to take two days off here as that would mean having to do 5 workouts in a row. Next weekend I'm going away Sunday to Tuesday. So I'm intending to do my normal workouts Mon-Fri and do the one I'll have to skip on Monday the morning of Sunday before I leave.0 -
This is my typical schedule...
Monday: Lift, 20 minute run , ellipitcal or stair stepper
Tuesday: BodyAttack (60 minute high intensity cardio- kind of like aerobics)
Wednesday: Lift, 20 min. run or elliptical
Thursday: BodyAttack plus a 30 minutes of core exercises/ab dvd
Friday: 1 hour zumba
Saturday: Hike/walk with dogs, lift
Sunday: yoga
On my lifting days, I do 15-20 minutes of cardio first. I like to start with it to warm up. Some people prefer to focus their energy on lifts first, I think that's your call. Sometimes I break it up by doing a run at lunch, then lifting after work.
When I started the program I was lifting M-W-F, but I switched to M-W-Sat and this seems to help. When I was lifting M-W-F, my arms were dead by Friday and I was more fatigued. I still do cardio in between, but I recover from that faster than weights. Also the gym is much less busy on Saturday so I can do my routine easier which is nice.
Really though it's different for everyone and you just need to listen to your body. I prefer the stair stepper, but if I'm sore from squats I'll do the elliptical instead. From week to week it will vary also just depending on TOM, how you've been eating, how much sleep you've had, stress at work, etc. Some weeks you maybe need to go easier on the cardio than others.
This is a good program and I think for most people you should be about to do anywhere from 2-6 hours of cardio a week no problem. If you're trying to train for a marathon AND do this program though, I might re-think that. It helps me to put it in the context of nutrion: consider how much the nutritional requirements change for running vs. weight lifting (protein and carb requirements shift dramatically).
My "day off" is my yoga day. I don't think you need to take any days off as long as you vary the types of activity. Sometimes I also play golf or go to the driving range on the weekends as an alternative. I'm still breaking a sweat, but minimizing the risk of injury by doing different activities that all use different muscle groups. I'm young though and used to pushing myself hard as I've always been an athlete and maintained a 6 day training schedule for most of my life. On the opposite end, I say never take more than a 3 day rest. I think any more than that just sets you back, but that's my opinion. This book advocates one week rests between stages. I will be hiking, walking the dog, doing yoga, golf and other "fun" workouts during this time. I won't be lifting heavy, but you bet I'll be active.
Whatever you do, listen to your body!!!0 -
I'm glad you mentioned how much you increase each time, I was going to ask the question but not sure it'd already been asked. I'm increasing by 1 kg at the moment but its good to see that 2kg is possible so may be brave and increase more.Just did workout 1A for the 3rd time (only 12 reps this time).
I think the good thing about decreasing reps is- it's not so scary to increase the weight! I'm trying to increase the big lifts (deadlifts/squats) by 2kg (4.5lb) each time, but this time i also increased the step ups and dumbell rows by the same too. I think i'm only going to increase weights for those smaller moves every other go, otherwise it'll be too much.
I am SO enjoying this, i can feel my thighs getting stronger and my shoulders look better already! I'm even considering venturing down a step on the pushups next time. If you don't hear from me in a few days, you'll know it ended in tears!
Re cardio I do 2 HIIT sessions on the days I don't lift and so have 2 full days rest. I'm eating at maintenance and finding I'm hungrier so hoping thats the signal my metabolism is firing on all cylinders. Quite excited about getting to the end of this stage and re-measuring to see if I've lost inches. The scales show o.5% fat reduction since I started :drinker:0 -
QUESTION: I'm trying to get off of this plateau I've been on since October, and among other reasons, I'm hoping that weightlifting is a perfect solution to breaking my plateau. I've increased my calories to "maintenance" as Lou suggested in the book, and I just started NROL4W. So far, I've completed the first three workouts in Stage 1. I'm doing heavy lifting 3x per week and cardio the other three days with one rest day. My cardio is usually a mixture of step aerobics (high intensity with 8" step...sometimes with weights, sometimes not), Biggest Loser Boot Camp, Biggest Loser Cardio Max, or power walking. Just wondering how you're mixing in your cardio and when, and if your body is able to recover from the lifting nicely every other day. I've got to get better about my eating (I'm usually within my calorie goal, but I'd like to try the diet listed according to the book), but I can't do that until I can take some time to plan then go shopping. I'd appreciate any advice you can give)
Weightlifting can definitely help you break your plateau. As others have said, I think the program is flexible with doing some cardio. I decided and also following the suggestion of someone at another site to separate the cardio from the lifting workout. Also due to my schedule and wanting to take a day "off" from all types of workouts, I am only lifting twice a week, Fri and Sun. I teach Zumba Mon-Thu in the evenings so that is my cardio for one hour. Saturday is my day off. At first I wanted to lift 3 times a week but it was very difficult having to wake up early (4:45am) after going to bed around 10pm after teaching my Zumba class. This is working for me so far. I dont know how much it will change once I move on to the next stage. You also hit it right about thinking about your diet. It is definitely as important, if not more, as the lifting program itself. Eating more protein and more fat has definitely helped me. Also a calorie is not just a calorie, try to eat as clean as possible!!! And drink lots of water!!!
Kelsey, you are amazing!!!! I really would love to go back to doing yoga, especially bikram, but it is just so time consuming and have not been able to find the time. I do the P90X and could do some on my "off" days. I can benefit from the stretches and that would be the only day I could squeeze it in depending on what is going on.
Ok, so for me, another week of stage 1, Sun and next Fri. Then the special workout...what do you gals think about stage 2, those who are doing it now? Beeps? I did deadlifts today with 35lb DB in ea hand, it was hard!!! Not so sure I can do 40 but I will definitely try!!! Shoulders, I did 2 sets with 20lb DB, then tried 22.5 for last set and could only do 3!!!!! I had biceps tendonitis early last year and dont think have healed completely. I definitely felt it in that area so I am being cautious. Question about crunches, are you using a DB on your chest? I started with arms extended over my head, when that got easier I added a DB, today I ended up with a 25lb DB on my upper chest area. If not I just dont feel challenged with those. Lunges, I am just doing static lunges with 25lb DB in ea hand.
Have a great evening!!! :flowerforyou:0 -
I just started yesterday and did Workout A- how long is it actually meant to take because I was finished in 20 minutes, is it meant to take longer??0
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QUESTION: I'm trying to get off of this plateau I've been on since October, and among other reasons, I'm hoping that weightlifting is a perfect solution to breaking my plateau. I've increased my calories to "maintenance" as Lou suggested in the book, and I just started NROL4W. So far, I've completed the first three workouts in Stage 1. I'm doing heavy lifting 3x per week and cardio the other three days with one rest day. My cardio is usually a mixture of step aerobics (high intensity with 8" step...sometimes with weights, sometimes not), Biggest Loser Boot Camp, Biggest Loser Cardio Max, or power walking. Just wondering how you're mixing in your cardio and when, and if your body is able to recover from the lifting nicely every other day. I've got to get better about my eating (I'm usually within my calorie goal, but I'd like to try the diet listed according to the book), but I can't do that until I can take some time to plan then go shopping. I'd appreciate any advice you can give)
Weightlifting can definitely help you break your plateau. As others have said, I think the program is flexible with doing some cardio. I decided and also following the suggestion of someone at another site to separate the cardio from the lifting workout. Also due to my schedule and wanting to take a day "off" from all types of workouts, I am only lifting twice a week, Fri and Sun. I teach Zumba Mon-Thu in the evenings so that is my cardio for one hour. Saturday is my day off. At first I wanted to lift 3 times a week but it was very difficult having to wake up early (4:45am) after going to bed around 10pm after teaching my Zumba class. This is working for me so far. I dont know how much it will change once I move on to the next stage. You also hit it right about thinking about your diet. It is definitely as important, if not more, as the lifting program itself. Eating more protein and more fat has definitely helped me. Also a calorie is not just a calorie, try to eat as clean as possible!!! And drink lots of water!!!
Kelsey, you are amazing!!!! I really would love to go back to doing yoga, especially bikram, but it is just so time consuming and have not been able to find the time. I do the P90X and could do some on my "off" days. I can benefit from the stretches and that would be the only day I could squeeze it in depending on what is going on.
[Ok, so for me, another week of stage 1, Sun and next Fri. Then the special workout...what do you gals think about stage 2, those who are doing it now? Beeps? I did deadlifts today with 35lb DB in ea hand, it was hard!!! Not so sure I can do 40 but I will definitely try!!! Shoulders, I did 2 sets with 20lb DB, then tried 22.5 for last set and could only do 3!!!!! I had biceps tendonitis early last year and dont think have healed completely. I definitely felt it in that area so I am being cautious. Question about crunches, are you using a DB on your chest? I started with arms extended over my head, when that got easier I added a DB, today I ended up with a 25lb DB on my upper chest area. If not I just dont feel challenged with those. Lunges, I am just doing static lunges with 25lb DB in ea hand.] x
Have a great evening!!! :flowerforyou:0 -
^^^^^^ sorry still trying to figure out the quote thing. How do you quote just one paragraph not the whole thing???????
Alf I just wanted to answer question re crunches. I found the weight on the chest offered very little challenge for me so I'm still doing the arms above the head holding a 3kg dumbell. Can really feel it upper rectus ab area.
kiera when I began it took about 25 mins, I did not pre-set warmups then. But now I'm lifting heavier and completing 3 sets not two I'm doing a pre-set warm up with a lighter weight and then the 3 sets so its taking about 45 mins now. I also run for 10 mins as a warm-up. Hope this helps.0 -
^^^^^^ sorry still trying to figure out the quote thing. How do you quote just one paragraph not the whole thing???????
Just cut out/delete the bits you don't want! And start typing your reply after the end quote (the bits in the square brackets mark the start and end of the quoted bit).0 -
I just completed my first week and I don't hurt as bad as when I did my trial runs.
The lunges are killing me though. What weights did everyone start at?0 -
If you're trying to train for a marathon AND do this program though, I might re-think that.
This is a good point you raise, and one I struggle with. I think I might have too many competing goals!
A. I'm training for a mud run (April)
B. I want to build muscle that befits a very strong goddess
C. I want to engage in exercise that brings me JOY
D. I want to lose fat
They're not all at cross purposes, but the mud run means I need to be able to run 5 miles steady state, and the joy thing means frequent salsa classes are a must-- those leave me with less energy to devote to lifting (I do it 3x/week, but with less energy reserves), which then means I will stay fat. jk about that last thing, but it does seem that I'm spread thinner than would be ideal.
Alas.0 -
I just completed my first week and I don't hurt as bad as when I did my trial runs.
The lunges are killing me though. What weights did everyone start at?
You can see my weights (in kg) in my exercise diary if you like. I was happy today, did workout B for the 3rd time, so only 12 reps and i increased my deadlift by 4kg. Still can't increase weight on dumbell shoulder presses, man i hate those :sad:
Lunges aren't my fave either. Didn't increase weight on those today cos my knees are a bit achey. That aside, the main thing is to try and increase each time!0
