Women lifters.....
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I am checking out the Jamie Eason plan but wanted to find out if those who recommend it did just the exercise portion, or you followed the nutrition and supplements.
I am eating clean and following the guidelines of both my trainer and Tom Venuto's BFFM program and was looking for something that would help with the actual exercise portion.
Also she recommends cutting out cardio for phase one but I still have 40 lbs to goal and really don't want to cut that out.
Alot of the things she recommends are inline with BFFM but alot of them are not, such as the supplements and the cardio.
You really should follow the nutrition part, if you want to see maximum results. At least try to follow it as well as you can. I did not do such a great job with this, I built muscle and kept fat. My workout partner followed the plan, built muscle and lost fat. Im still happy with my results but changed workouts to switch it up a bit to get that fat off and am watching what I am eating now. As far as the cardio, my workout partner and I included cardio.. only about 20 mins after our workouts, except leg day.
Is this totally free?
Sure is! Bodybuilding.com0 -
Second night of my lifting endeavor...
Man, am I sore! hehe But, I really think I LOVE it. My workout just breezes by when I'm lifting, whereas all that cardio just seemed to lag on forever. I used to do about 1/2 hour cardio and 1/2 hour weight machines/dumbells, but lifting less weight.
Have one other question. Lifting doesn't burn as much as cardio, so I'm assuming it's always good to do cardio along with lifting. I read one comment that it should be around a quarter of your workout. Now, for a person who is looking to lose a lot of weight, is it true that they should be focusing more on cardio rather than weights until they get closer to their final goal weight?
I guess what I'm wondering is if weight lifting is as good as cardio as far as staying healthy overall. If so, I don't understand why on earth all women haven't been lifting heavy all along.
Here's what I did tonight for lower body. Look ok?? Do I need more or something different?
Barbell Squat: 3x8 @65#
Stiff Leg DL: 3x8 @ 85#
walking lunges w/dumbells: 4x9 @ 30#
Hip Abduction 3x8 @70#
Hip Adduction 3x8 @ 50#
leg extensions 3x8 #50#
leg curl: 3x8 @ 50#
ab crunches with 20# medicine ball 50x
10 minutes on stationary bike0 -
Marking0
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Second night of my lifting endeavor...
Man, am I sore! hehe But, I really think I LOVE it. My workout just breezes by when I'm lifting, whereas all that cardio just seemed to lag on forever. I used to do about 1/2 hour cardio and 1/2 hour weight machines/dumbells, but lifting less weight.
Have one other question. Lifting doesn't burn as much as cardio, so I'm assuming it's always good to do cardio along with lifting. I read one comment that it should be around a quarter of your workout. Now, for a person who is looking to lose a lot of weight, is it true that they should be focusing more on cardio rather than weights until they get closer to their final goal weight?
I guess what I'm wondering is if weight lifting is as good as cardio as far as staying healthy overall. If so, I don't understand why on earth all women haven't been lifting heavy all along.
Here's what I did tonight for lower body. Look ok?? Do I need more or something different?
Barbell Squat: 3x8 @65#
Stiff Leg DL: 3x8 @ 85#
walking lunges w/dumbells: 4x9 @ 30#
Hip Abduction 3x8 @70#
Hip Adduction 3x8 @ 50#
leg extensions 3x8 #50#
leg curl: 3x8 @ 50#
ab crunches with 20# medicine ball 50x
10 minutes on stationary bike
Honestly, if you don't like cardio, don't do it. To me it's just a tool to be able to eat more. You can accomplish the same fat loss with a calorie deficit controlled only by diet. I do do it a little more just because I have hobby's where endurance fitness is important.
It's not been "feminine" to lift. Women weren't supposed to lift! Also some guy in the 70s claimed cardio was super duper important and both men and women believed him.
Tonight looks okay but you could cut out some of the isolation stuff at the end. I've actually heard the hip machines are bad for your needs (causes imbalance). When you go past parallel with squats (and you should) you hit the hip and butt muscles a lot. If you are going to do isolation, I'd add in something for calfs. I just like to do calf raises on the leg press machine. Makes for nicer high-heel legs.0 -
Thanks Rae....great advise. Appreciate it..:)0
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Right now, I'm just trying to figure out my max lifts to I can keep track later. I'm not sure which program I'm going to go with, so I'm interested to see what others post.
Squat: 95 lbs (x8 in 4 sets) (max squat 135 lbs)
Standing Calf raises: 140 lbs (x8 in 4 sets)
Abdominal machines: 70 lbs (x8 in 4 sets)
Lateral pull: 80 lb (x8 in 4 sets)
Romanian deadlift: 125 lbs (x8 in 4 sets)
Lateral raises: 20 lbs (x8 in 4 sets)
Bicep curl: 25 lbs (x8 in 4 sets)
Tricep dips on bench: 40 lbs (x8 in 4 sets)
Shrugs: 40 lbs in each arm (x8 in 4 sets)
Chest press: 50 lbs (x8 in 4 sets)
Back press: 80 lbs (x8 in 4 sets)
I'm pretty sure I can do more on the lat pulls, back press, calf raises, and DL, so those are not my max numbers.0 -
bump.. I will come back to this thread tomorrow.0
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I do that. I watch all the other folks working out, making note of what looks good to try.
Since i still work out exclusively with a trainer while lifting, my exercises vary quite a bit - he's The Boss.
Today is chest day, and we'll do a two hour session. Typically, we'll start with chest stretches using elastic bands, to loosen me up. Then flat dumbbell presses, butterfly press, flyes. Next set will be something like a superset of incline presses on the Smith machine, and biceps curls. Then we'll throw in something for my core, like hanging leg raises, some pushups, maybe some decline chest presses. We'll do some cable work, maybe cable crossovers, and probably finish with flat bench presses with the barbell, to see if my max has improved.
Leg day, we do split squats, cage squats, lunges, hanging knee tucks, leg press, leg extension, ham curls (sometimes standing, sometimes prone), stability ball pull-ins (to stretch out my hams).
For the shoulders, it seems like he comes up with new torture every week. Frontal/lateral dumbbell raises are a given, then several different variations of shoulder press, with machines and without. Lots of cable work.
Back - rows, rows, and more rows. Lat pulldowns, assisted pullups
And we do a lot of core bodyweight work. One hour a week dedicated to it, and one or two exercises every day thrown in with my other stuff. I work out with him 9 hours a week, total of 5 days. One day completely off, one day with light to moderate cardio only. I do cardio most other days after my lifting.
Good luck! Lift heavy, lift hard, and you'll see a difference that you'll love.
this workout!0 -
I am sad seeing all these beautiful weights. One day, I'll be that uber.
I just started getting serious about lifting.
Squat: 95 (sorta... I've recently realized that I'm not going parallel with my legs, so... need to figure out what I can actually do when doing these correctly. Also, this is how I hurt my foot... so I'm not sure I should even list the weight I'm doing for these)
Deadlift: 95
Lunge: just body weight
Step up: just body weight
Dumbell shoulder press: 30
Bent-over row: 50
Wide-grip Lat pulldown 65
Bench press: 650 -
I started Rippetoe's Starting Strength Novice program about 3 weeks ago so I'm a true novice, no lifting background whatsoever. It's 3x5.
I do 3 workouts per week, about 45 min session. It alternates between Workout A & Workout B. So I usually go M, W, F on and rest days in between and on weekends. Doesn't always happen like that though! But I try...
Workout A
Squat
Bench Press
Deadlift
Workout B
Squat
Press
Power Clean (although I haven't done these yet, I'm still learning deadlift form... plus, I don't have bumper plates yet!)
Right now my working set weights are:
Squat 3x5 @ 65
Bench Press 3x5 @ 55
Press 3x5 @ 40
Deadlift 1x5 @ 120
5'7"
128 lbs
~27% body fat0 -
I am sad seeing all these beautiful weights. One day, I'll be that uber.
Don't be sad! We all had to start somewhere!0 -
bumpity bump bump0
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Bump to add to My Topics. Great thread!0
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O.M.G.......I grunt like a man!!!! It's hilarious....
Here are a few things I've been thinking about since I've started heavy lifting this week.
I'm *seriously* pissed I've never tried this before! wth? I've worked out my whole life, and I've tried everything....except toddling over to the guys side of the gym and lifting with the bars. I never even considered it. They all looked like hulks over there.
BUT, I've run through numerous big boy bar exercises now, and I can TOTALLY see why men never do crunches. Working with the bar and heavy weights you use your torso/core soooo much. I can feel my obliques and abs working with every movement, and the heavier I lift the more I feel them.
I'm very sore....I can feel every muscle right now. It's freaking incredible. THANK YOU MFP WOMEN LIFTERS for pushing this issue. I have seen the light.....I'm totally and completely hooked.....:drinker:0 -
O.M.G.......I grunt like a man!!!! It's hilarious....
Here are a few things I've been thinking about since I've started heavy lifting this week.
I'm *seriously* pissed I've never tried this before! wth? I've worked out my whole life, and I've tried everything....except toddling over to the guys side of the gym and lifting with the bars. I never even considered it. They all looked like hulks over there.
BUT, I've run through numerous big boy bar exercises now, and I can TOTALLY see why men never do crunches. Working with the bar and heavy weights you use your torso/core soooo much. I can feel my obliques and abs working with every movement, and the heavier I lift the more I feel them.
I'm very sore....I can feel every muscles right now. It's freaking incredible. THANK YOU MFP WOMEN LIFTERS for pushing this issue. I have seen the light.....I'm totally and completely hooked.....:drinker:
LOVE!
I also grunt!0 -
I'm *seriously* pissed I've never tried this before! wth?
My response exactly!0 -
Wow, thanks to everyone who shared (though I'm not the OP). I've just started a cardio routine but after reading so many stories here, I'll want to try heavy lifting too.0
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I'm currently doing the new rules of lifting for women program. You can check out my blog. Myfitnesspal.com/blog/laursey0
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O.M.G.......I grunt like a man!!!! It's hilarious....
Here are a few things I've been thinking about since I've started heavy lifting this week.
I'm *seriously* pissed I've never tried this before! wth? I've worked out my whole life, and I've tried everything....except toddling over to the guys side of the gym and lifting with the bars. I never even considered it. They all looked like hulks over there.
BUT, I've run through numerous big boy bar exercises now, and I can TOTALLY see why men never do crunches. Working with the bar and heavy weights you use your torso/core soooo much. I can feel my obliques and abs working with every movement, and the heavier I lift the more I feel them.
I'm very sore....I can feel every muscle right now. It's freaking incredible. THANK YOU MFP WOMEN LIFTERS for pushing this issue. I have seen the light.....I'm totally and completely hooked.....:drinker:
LOVE! :flowerforyou:
I still work my abs though... just cuz I am INSANE...0 -
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Loads of info. Thanks!0
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http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html
This is an incredible plan. It's a 12 week program, that slowly escalates. I highly recommend it. I have been through the whole program, and am doing a second round now. I started from phase 2 the second time, because the first 4 weeks were a little too easy by the time I had gotten through the program. I have never been so strong, and see definition I never thought I would! I have been doing weight lifting for a while, but I love to have a full plan at the gym, I work so much harder, and it takes out the guess work when I'm there making me much more focused.
Great! Thanks for the link!0 -
Saved0
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Great info. Thanks!0
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Bump:)0
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I bench press 90lbs and leg press 250 this last week, I think I will keep it at that weight next week too. :flowerforyou:
I use HIIT
http://www.exrx.net/FatLoss/HIITvsET.html
and lifting following this link:
http://www.myfitnesspal.com/topics/show/373801-two-day-full-body-strength-training-routine
I life 4 days a week and my cardio is 30 to 60 min walk/jog in the mornings 5 days a week.
Lifting schedule:
Monday:
is a Fast day with full rest, no morning walk.
Tuesday:
Morning walk then afternoon lifting
10 min warm up walk/jog
60 to 80 min lifting tailored to Triceps, Chest, legs and abs.
40 min stationary bike with HIIT:
5 min @ tension 5 then 30 sec @ tension 20, then 1 min @ tension 5 and repeat for 15 to 20 min. Then I reduce the tension to 5 till I have completed 30 min on the bike.
Finally a 25 min aerobics with stretching routine.
Wednesdays:
Morning walk then afternoon lifting
10 min warm up walk/jog
60 to 80 min lifting tailored to biceps, back, chest and abs.
30 min HIIT with running/jogging and passing a 6 to 8 lb ball.
Finally a 25 min aerobics with stretching routine.
Thursday:
Rest day with morning walk
Friday:
Morning walk then afternoon lifting
10 min warm up walk/jog
60 to 80 min lifting tailored to Triceps, Chest, legs and abs.
40 min stationary bike with HIIT:
5 min @ tension 5 then 30 sec @ tension 20, then 1 min @ tension 5 and repeat for 15 to 20 min. Then I reduce the tension to 5 till I have completed 30 min on the bike.
Finally a 25 min aerobics with stretching routine.
Saturday:
Rest day with morning walk.
Sunday:
No morning walk
Morning walk then afternoon lifting
10 min warm up walk/jog
60 to 80 min lifting tailored to biceps, back, chest and abs.
30 min HIIT with running/jogging and passing a 6 to 8 lb ball.
Finally a 25 min aerobics with stretching routine.
Remember to eat properly too, I eat an average of 2100 cals per day Tuesday through Sunday and end up with a deficit of 4000 cals at the end of the week.
I do one 24 hr fast Following ESE starting Sunday 7:30 pm ending Monday 7:30 pm I make sure to leave at least 1000 cals and don't pay attention to macros..
Tuesday through Friday I eat pretty clean and only my cooking with a 400 cal deficit and only eating back half my burned cals, with macros (50% protein, 20% carbs, 30% fat).
Sat and Sunday I eat with no deficit what ever I want without going over on my cals for the day and not paying attention to my macros.
Good luck! :flowerforyou:0 -
BUMP this is great...0
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