Stage 1
Replies
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Hi! You're all doing so well, and the weight increases are inspiring! I just finished WO A2, and am loving it. I upped all my weights this time--wonder if I'll be able to next time, though. They felt pretty heavy today. But the next two workouts are fewer reps, so maybe? Almost fell off the ball at the end of the second set of jacknives! Was worn out at that point.
One question before my next B workout--Deadlifts (of course): Do you put the weight all the way back down on the floor and stand up straight after each lift? Or just touch to the floor and lift again? Or put it down but stay bent over? It really isn't an intuitive motion for me (or wasn't the first day).
Thanks...
Oh! Have to share: After a many-weeks plateau, and not expecting any loss at all, I found when I weighed this morning that I'd finally dropped another 2 lbs. I was very surprised, because I figured starting this program would put off any loss for a while, but yay!
regards your deadlift Q:
With 'lighter' weights I touch the floor and then lift again, I think when you go heavier you should put it down for a sec or two, don't stand up though, stay bent with your arms straight, and then do your next lift. I watched so many youtube vids, I think the one for the crossfitters is quite good. it shows a girl lifting too. which is inspiring. But I'm fairly new to this too and I think your form is crucial with this lift, you don't want your lower back to be hurting, that's bad ...0 -
I did WO A3 today and was actually able to do all of my pushups from the floor. Yay me! :laugh:
I also upped my squats to 65 lbs., step-ups to 40, and rows to 50. Prone jacknife hasn't been a problem for me, so far.
Does anyone know if having a protein shake shortly after a workout diminishes the soreness somehow? I hadn't been sore until after Monday's workout. I had a protein bar instead of a shake that day and wonder if that had anything to do with it.
BTW...great job, everybody!:flowerforyou:0 -
I think my protein shakes really do help with the soreness. I went snowboarding for the first time on Sunday and was so sore for two days! Yesterday I finally had a protein shake just to see what would happen, and I feel great today - wish I had done it sooner!!
ETA - I haven't been sore at all after any of the workouts either.0 -
Does anyone know if having a protein shake shortly after a workout diminishes the soreness somehow? I hadn't been sore until after Monday's workout. I had a protein bar instead of a shake that day and wonder if that had anything to do with it.
I haven't had any soreness at all, which is quite unusual for me. But yes, I am having a (hemp) protein shake immediately after every workout, so maybe that's why.0 -
So last night I did my first of the 3 set workouts, A5, and today I'm fine?! I'm a bit irritated, I was sweating my sweet bum off and really working hard, according to my HRM as well as to my muscles, and today, nothing, no muscle soreness.
Does that mean I should have gone harder? I don't think I could have done anymore than I did :ohwell:
As you get farther into the program, you will find your soreness hitting 48 hours or so after your session. DOMS, it's called, or Delayed Onset Muscle Soreness. And it's a beautiful thing!0 -
Thanks Nelski and MelaineMelain for answering my deadlift question--that's what I thought, basically.
I thought it was protein in general that helps with muscle recovery/soreness (so whether you get it from a shake or a bar shouldn't matter)--though I could be wrong.
MissMaggie--is there a benefit to hemp protein over whey?0 -
MissMaggie--is there a benefit to hemp protein over whey?
I'm vegetarian, and I started on a soya-based shake, but got a bit concerned about the quantities of soya I was consuming altogether, as I eat other soya products too. Another mf pal recommended hemp as an alternative, as it is said to have a very good range of amino acids. The taste is fairly hideous, but I cunningly disguise it with a bit of chocolate powder!0 -
ok so i did my first workout today and just had to guess at the weight, it was hard but not to the point of i couldnt do it. do i need more weight??
Squat: 19kg (39lbs ish)
Push up hard armrest of sofa (about 45deg)
Bendover row: 10kg (22lbs ish)
Step-up 6kg (13lbs) in each hand so 12kg total
Prone jackknife: no swiss ball at present so didnt do? am buying tomorrow!!
advice please? wheres best to even start?0 -
ok so i did my first workout today and just had to guess at the weight, it was hard but not to the point of i couldnt do it. do i need more weight??
Squat: 19kg (39lbs ish)
Push up hard armrest of sofa (about 45deg)
Bendover row: 10kg (22lbs ish)
Step-up 6kg (13lbs) in each hand so 12kg total
Prone jackknife: no swiss ball at present so didnt do? am buying tomorrow!!
advice please? wheres best to even start?
no need to worry about too much now since it's your first workout and the first few weeks you're going to be doing a lot of tweaking.
it's hard to say if you need more weight or not since you're going to have to listen to your body0 -
ok so i did my first workout today and just had to guess at the weight, it was hard but not to the point of i couldnt do it. do i need more weight??
Squat: 19kg (39lbs ish)
Push up hard armrest of sofa (about 45deg)
Bendover row: 10kg (22lbs ish)
Step-up 6kg (13lbs) in each hand so 12kg total
Prone jackknife: no swiss ball at present so didnt do? am buying tomorrow!!
advice please? wheres best to even start?
I'm at the beginning of the program, too, but I can tell when I'm going too light (not fatigued at the end of the set) or too heavy (today, for example, I started with too much on the squat bar, and while I *could* perform the motion, I knew I couldn't keep up proper form for an entire set of 15...so I took some off). Good luck figuring it out. It's a process!0 -
Just finished my first workout. I am loving reading all of your past posts. You all are very inspiring! I need to play around with the weight - but today I did:
Squats - 45lbs
Push-ups - 45 degree angle
seated-row - 30lbs (I think that I could have gone higher)
step-ups - 15lbs each hand (30# total)
prone jackknife - I did 15 reps
I added abs and lunges and I think that I will add hamstring curls ( I had knee surgery less than a year ago and I need to keep it stable
I am excited about this program and look forward to increasing my weight.0 -
great job! Go for it!!I just finished Workout A, week 3 and kicked *kitten*.
Squats 90 pounds
rows 90 pounds
Step-ups 40 pounds.
push-ups (on my knuckles because of my wrist)
Prone jackknife was a lot easier because my balance has improved.
I absolutely love lifting. I'm going for 100 pounds with the squats next workout. I think I can do it0 -
Well I am halfway through stage one and reading everything from you guys has been so helpful! I do 5A tomorrow so we shall see how it goes, I'm feeling bit intimidated about the three sets.
So I feel like I've made good progress on upping my weights except I have made zero progress on the push-ups (been doing at a about a 30 degree rise) and on my shoulder press. I'be been using 8 lb DB on the shoulder press and tried to up to 10 last night and could hardly lift my arms for the last rep so it was obviously still too heavy. Anyone else struggle with this? I'm just not sure how to take the next step to improve on these two exercises.
Also, out of curiosity, what type of shoes does everyone like for lifting weights? I've been wearing my running shoes because, well, its all I have but I was really feeling like they were not giving me good support and balance last night, I just felt wobbly in them. Would a regular pair of cross-trainers be good?
Thanks all!0 -
Hello! I started Stage 1 today. It was extremely hard leaving the gym after 5 exercises. I felt like I should have done more but I didn't . I can feel the tightness in my glutes and shoulders now.
I have a few questions that I posted on the main page but a poster told me about here. Here a couple that did not get answered.
1. It is recommended I eat 2300 cals on lifting days and 2000 on non lifting days. Do you adhere by your counts? If not, how much do you cut? Is it working for you? Loss or gain of weight, please specify.
2. I really want to lose inches and weight will this do that? I want both. I don't want be as "big" as I am now with just muscles".
A total of 5 pushups. I didn't read the book too thoroughly (huh?) LOL or look further about different variations of pushups. :blushing: I will definitely use the incline.
Prone jackknife HA! wibbly wobbly me got a total of 12
All reps completed :
squats using 40 lb dumbbell
seated rows 60 lb
step ups hold (2) 10 lb dumbells with a step of 18 inches0 -
Workout 3A tonight
Squats: 90 lbs - 3 sets
Push-ups: 45 degree angle - 3 sets
Seated rows 70 lbs - 3 sets
Step-ups 20 lbs - 2 sets
Prone Jacks - getting better at it, 2 sets of 10 each without falling on my face and getting rug burns!
I want to do more. I dont feel like I'm doing enough. With that in my mind, I've decided to start running again, which is my warm-up before lifting. I really dont think I could run after lifting.0 -
i'm at the point now where little things are going to start holding me back
wrong shoes - i've been meaning to buy some vibrams but havent got around to it and i no longer have chucks. i think wearing my cross trainers are throwing me off with some of the exercises.
eating at a deficit - i'm taking longer to recover from soreness. the last time i did NROL, i only needed about 48 hours, but now it's taking longer. the only thing i can think that's different is that i'm eating at a deficit. i've even cut down on the my cardio intensity in the past few weeks to see if that would help.
grip and forearm strength - my forearms are on fire after monday's deadlifts. maybe it's time to invest in some chalk?0 -
I've barely been able to train the past two weeks. I moved two weeks ago and was so tired the thought of going to the gym was just not on. Went this past Tursday and was going to go today but have a terrible cold and there's no way I could right now. I'm up to workout seven so if I'm better as of Sunday will try to do three workout for the next two weeks and be finished with stage 1. I don't think I'll take a break for the simple reason I've already had some. (at least three weeks. It will be almost three months of that plan stays for me to have done it.
I now go to a different gym and omg it's do small! The entire gym is the size of my old gyms free weights area! I wish I could cancel but my gym has a rule that if you move and you're more than 10km away they'll cancel your membership. I'm 9.8km.... There's a gym across the road so I'm spewing but ah we'll!0 -
1. It is recommended I eat 2300 cals on lifting days and 2000 on non lifting days. Do you adhere by your counts? If not, how much do you cut? Is it working for you? Loss or gain of weight, please specify.
2. I really want to lose inches and weight will this do that? I want both. I don't want be as "big" as I am now with just muscles".
I'm no expert - I can only tell you about me, but hope it helps. I'm just finishing Stage 1.
1. At first I didn't lift heavy enough, but when I got into it properly, I developed an uncontrollable, raging hunger! Because of this I was going way over my maintenance calories all the time. I didn't put any weight on, although this morning I notice I am one pound heavier (this may be be water retention after AMRAPs last night). I'm still going over most days, but I know my body needs it. I'm guessing my metabolism was higher than the book (and MFP) estimated, but many other women here are finding the same about hunger. My view is listen to your body.
2. I am starting to look smaller, even though I'm not losing weight. Why is the weight important if you look slimmer? Even though I am developing muscles, I would put myself in the petite category. I was 'skinny fat' before, but that is quickly changing now.
For me, it isn't just about aesthetics though - it's an investment for the future in many ways; prevention of osteoporosis, prevention of falls and breaks and so on. But I would also add that I'm starting to feel happier in my own skin, which I put down to being a bit stronger and fitter.
It's what you might call a win-win situation!0 -
1. It is recommended I eat 2300 cals on lifting days and 2000 on non lifting days. Do you adhere by your counts? If not, how much do you cut? Is it working for you? Loss or gain of weight, please specify.
2. I really want to lose inches and weight will this do that? I want both. I don't want be as "big" as I am now with just muscles".
I'm no expert, but I'm at the end of Stage 1 and I can tell you what's happened to me so far.
1. When I started to lift heavy (to the point where I could hardly finish a set), I found myself getting absolutely starving hungry - my stomach became a bottomless pit and it was so bad that I simply had to eat. Initially I found I got much more hungry the day after lifting and I think that was because I lift in the evenings. I went way over my recommended maintenance calories a lot of the time. My muscles are developing nicely, and I'm not putting any weight on, but I am careful to get my 30% protein or almost 30%. I'm guessing that my metabolism was already relatively high, but plenty of other women here have had the same experience.
2. I'm looking smaller, without weighing less. I didn't bother measuring everywhere, as I'm letting the mirror tell me how I'm doing. For me, the weight itself simply isn't important, as long as I look and feel better. I don't think I look the same with muscles - I was 'skinny fat' before and that is starting to change.
A couple of further points - it's not just about aesthetics; it's also an investment for a fit and healthy future; preventing osteoporosis, preventing falls etc. I am now also feeling a bit 'happier in my own skin' as a resut of being a bit stronger.0 -
1. It is recommended I eat 2300 cals on lifting days and 2000 on non lifting days. Do you adhere by your counts? If not, how much do you cut? Is it working for you? Loss or gain of weight, please specify.
2. I really want to lose inches and weight will this do that? I want both. I don't want be as "big" as I am now with just muscles".
I'm no expert - I can only tell you about me, but hope it helps. I'm just finishing Stage 1.
1. At first I didn't lift heavy enough, but when I got into it properly, I developed an uncontrollable, raging hunger! Because of this I was going way over my maintenance calories all the time. I didn't put any weight on, although this morning I notice I am one pound heavier (this may be be water retention after AMRAPs last night). I'm still going over most days, but I know my body needs it. I'm guessing my metabolism was higher than the book (and MFP) estimated, but many other women here are finding the same about hunger. My view is listen to your body.
2. I am starting to look smaller, even though I'm not losing weight. Why is the weight important if you look slimmer? Even though I am developing muscles, I would put myself in the petite category. I was 'skinny fat' before, but that is quickly changing now.
For me, it isn't just about aesthetics though - it's an investment for the future in many ways; prevention of osteoporosis, prevention of falls and breaks and so on. But I would also add that I'm starting to feel happier in my own skin, which I put down to being a bit stronger and fitter.
It's what you might call a win-win situation!
The weight loss is a mental thing. I know I know. I just have this idea of being 20 pounds lighter along with the slimmer look. A little background about me. ALL my family members are over 200 lbs. Out of 6 kids I am the smallest at 150 lbs and 5'5 (even in height) So I have a fear of being overweight. Since I can remember I have always had this fear. At 10 years old I went 2 weeks without eating! THat was the first and last time. I like food too much.
I do want to be healthy and stronger. I feel so puny.
Yesterday I felt like I was eating just to get 1500 calories in. Eating healthier makes it harder to get all calories in. Any other time I wouldn't have a problem getting them in with the junk food. PLUS, eating 2000 cals just seems to go against everything I was ever told about weight loss. Eat less Exercise more.0 -
I just did Workout 7A last night, down to 8 reps! I'm feeling sore for the first time in 2 weeks. I really made a point last night to focus on form and not speeding through the exercises.
Squats - 125 lbs, my knees were about 90 degrees with the floor and I went slower than usually so I really feel it... and I'm feeling it today! I went up 5 lbs from last time.
Pushups - Since they're only sets of 8, I went up a level and did them on the floor with my feet on the squishy part of a Bosu ball. Good lordy those are hard!!! Before I was just doing normal pushups on the floor.
Seated Rows - Up to 100 lbs!
Step ups - I decided to go up from 20 lb kettlebells in each hand to 25 lb ones. Those were tough, I had to take a breather between doing each leg.
Jackknives - Sets of 15 are not fun... haha. That is all.
I'm down 1.1 lbs from my weigh in last Friday, so I'm hoping that at least holds for my weigh in tomorrow. After being pretty steady the last few weeks, the scale is going down and I swear my waist looks smaller. But I'll know for sure when I do measurements at the end of next week.0 -
1. It is recommended I eat 2300 cals on lifting days and 2000 on non lifting days. Do you adhere by your counts? If not, how much do you cut? Is it working for you? Loss or gain of weight, please specify.
2. I really want to lose inches and weight will this do that? I want both. I don't want be as "big" as I am now with just muscles".
I'm no expert - I can only tell you about me, but hope it helps. I'm just finishing Stage 1.
1. At first I didn't lift heavy enough, but when I got into it properly, I developed an uncontrollable, raging hunger! Because of this I was going way over my maintenance calories all the time. I didn't put any weight on, although this morning I notice I am one pound heavier (this may be be water retention after AMRAPs last night). I'm still going over most days, but I know my body needs it. I'm guessing my metabolism was higher than the book (and MFP) estimated, but many other women here are finding the same about hunger. My view is listen to your body.
2. I am starting to look smaller, even though I'm not losing weight. Why is the weight important if you look slimmer? Even though I am developing muscles, I would put myself in the petite category. I was 'skinny fat' before, but that is quickly changing now.
For me, it isn't just about aesthetics though - it's an investment for the future in many ways; prevention of osteoporosis, prevention of falls and breaks and so on. But I would also add that I'm starting to feel happier in my own skin, which I put down to being a bit stronger and fitter.
It's what you might call a win-win situation!
The weight loss is a mental thing. I know I know. I just have this idea of being 20 pounds lighter along with the slimmer look. A little background about me. ALL my family members are over 200 lbs. Out of 6 kids I am the smallest at 150 lbs and 5'5 (even in height) So I have a fear of being overweight. Since I can remember I have always had this fear. At 10 years old I went 2 weeks without eating! THat was the first and last time. I like food too much.
I do want to be healthy and stronger. I feel so puny.
Yesterday I felt like I was eating just to get 1500 calories in. Eating healthier makes it harder to get all calories in. Any other time I wouldn't have a problem getting them in with the junk food. PLUS, eating 2000 cals just seems to go against everything I was ever told about weight loss. Eat less Exercise more.
I totally get the mental aspect of needing to weigh less. I'm at 150 lbs (5'6") and have it in my head that I need to be 130 lbs to be happy. I've been eating at maintenance for almost a month now. Initially I gained a couple lbs, but after two weeks I was back down to my starting weight and now two weeks later, I'm actually down a pound. I fluctuate quite a bit during the week, but know that most of it is water retention. I would recommend following what the book suggests and give yourself at least a month of eating at maintenance and see what happens.
Also, I have already started losing inches - 1/2" at my navel, 1" lower belly, 1" hips, 1/2" thighs and 1/4" calf - It's truly amazing! I don't plan on officially recording these measurements until I'm done with stage 1, but I do a quick check every couple weeks.0 -
Alright, carrie used to post here, but isn't just now, so I'm borrowing this post from her:
http://blog.metaboliceffect.com/
Really - all of you who are STUCK on a number on the scale need to ACCEPT the BIGGER PICTURE, here. You are TOTALLY mired in the trees and cannot focus on the FOREST.
Focus on the FOREST - let the trees take care of themselves.0 -
Alright, carrie used to post here, but isn't just now, so I'm borrowing this post from her:
http://blog.metaboliceffect.com/
Really - all of you who are STUCK on a number on the scale need to ACCEPT the BIGGER PICTURE, here. You are TOTALLY mired in the trees and cannot focus on the FOREST.
Focus on the FOREST - let the trees take care of themselves.
I TRULY get it. It's mental for me. I am slowly trying to change my thinking. WHEN this works (not saying if
) , I believe my mindset will change. 0 -
Just finished workout 6A today! Aaaaand, I think I may be doing my bent-over rows (sub for seated rows since I work out from home) wrong? I've been doing them bent at the waist at about a 45 degree angle, but some other examples I saw on-line show a total bend at the waist at a 90 degree angle. Thoughts anyone?
I LOVE doing 3 sets of each exercise now- feel like I'm really working towards my potential :-)
Anyone have any advice for Stage 3 on alternate exercises or equipment I'm going to have to break down and buy? I'm currently working with dumbbells and a swiss ball. I'm thinking I may need to break down and get a barbell and weights.
ellie78- I've seen a lot of people post that chuck taylors/converse are great shoes to lift in. I've been working out in my running shoes as well, but I think they're way too cushioned. I've got a pair of chucks sitting in the closet- think I'll be using those for my next lifting session.0 -
Alright, carrie used to post here, but isn't just now, so I'm borrowing this post from her:
http://blog.metaboliceffect.com/
Really - all of you who are STUCK on a number on the scale need to ACCEPT the BIGGER PICTURE, here. You are TOTALLY mired in the trees and cannot focus on the FOREST.
Focus on the FOREST - let the trees take care of themselves.
Thanks, beeps, interesting blog. It's definitely a mental thing for me as well. I really wouldn't mind weighing 150 lbs if I was lean and strong, but I know it's going to take a while and it's so much easier when you can see the scale moving each week vs. waiting a month or more to measure body parts and BF%. But this is why I've committed to following the book and I've actually been eating more than recommended because I'm so hungry and still haven't gained any weight, so that's definitely encouraging.0 -
JenT, are you on another forum? You look very familiar. Grocerygame? hotcouponworld?
I need a substitute exercise for the dumbbell shoulder press. I can not lift my arm straight up. I can get it maybe 150 degrees from my body but not the full 180. AND I know I will use the Barbie weight if I have to do that exercise. I need something that will benefit that deltoid muscle. I am hoping that as I get stronger the trapezius muscle will come "alive" so I can lift my arm higher.0 -
JenT, are you on another forum? You look very familiar. Grocerygame? hotcouponworld?
I need a substitute exercise for the dumbbell shoulder press. I can not lift my arm straight up. I can get it maybe 150 degrees from my body but not the full 180. AND I know I will use the Barbie weight if I have to do that exercise. I need something that will benefit that deltoid muscle. I am hoping that as I get stronger the trapezius muscle will come "alive" so I can lift my arm higher.
Maybe trapezoidal pushups or chair dips? The pushups are where you have your hands facing forward and directly under your shoulder blades so your elbows bend into your chest. The chair dips are when you put your arms on a chair and your feet out in front of you and dip up and down.0 -
Alright, carrie used to post here, but isn't just now, so I'm borrowing this post from her:
http://blog.metaboliceffect.com/
Really - all of you who are STUCK on a number on the scale need to ACCEPT the BIGGER PICTURE, here. You are TOTALLY mired in the trees and cannot focus on the FOREST.
Focus on the FOREST - let the trees take care of themselves.
I completely agree, it's a hard mindset to change from after 2+ years of losing or trying to lose weight. I'm at the point though where I'm 5'2.5", 156 lbs and my body fat is still near 30%. The numbers show that I could lose 6 lbs while maintaining the same amount of muscle mass and be at 25%. If I want 22%, I can lose 11 lbs of fat and no muscle. Chances are the scale is going to continue to go down somewhat slowly for the next few months as I lose fat and maintain or build a few pounds of muscle. If I was at 20% body fat already, the scale would be a terrible indicator, but I'm thinking realistically based on the fact that I'm still at 30% body fat.0 -
Do you all plan to do the special workouts at the end of Stage 1? I think I'd rather just repeat 8A&B again.0
