Hey everyone, newbie here :)

madisons_mummy

Hi everyone. Just have a quick question. I've just started out with (just done some practise movements with the bar not the actual workout) but doing the squat with just the bar is really easy. Should I add weight straight away? Say 1st set add 5lbs? And if the 1st set is still easy do I just keep adding until I feel its right? eg 2nd set another 5, 3rd set another 5 etc etc? Thanks I really want to get into kicking some *kitten*

tameko2

Hi everyone. Just have a quick question. I've just started out with (just done some practise movements with the bar not the actual workout) but doing the squat with just the bar is really easy. Should I add weight straight away? Say 1st set add 5lbs? And if the 1st set is still easy do I just keep adding until I feel its right? eg 2nd set another 5, 3rd set another 5 etc etc? Thanks I really want to get into kicking some *kitten*

You don't need to do that. ESPECIALLY for squatting - trust us (all of us) you will be adding weight VERY FAST to that. Remember you're squatting every workout, not every other, so every week you are increasing by 15 lbs. It gets heavy fast. the goal is to get your body used to the motion and make sure your form is perfect BEFORE you go heavy.

you're already kicking some *kitten*, I promise, but I can guarantee you that if you stick to adding 5 per workout ratherthan per set you will end up not even feelign that the weight is heavy until MUCH later than you will if you go to your heaviest possible weight right now.

When I started the program I could do 95 lb squats but painfully and with struggles, and certainly not 25 reps worht AND I was horrifically sore for 2 days after. by the time I actually had to do my first deload I was up to 135, wasn't sore at all afterwards, and busted right past that a few workouts later. I didn't even notice 95 pass, that's how easy it was by then.

ishtar13

Welcome!

And everything Tameko said.

Gumbie7

Thanks for the advice! I'm going to start this monday, so learning more before I hit the gym is great:) And thank you to all the women out there doing this! You're amazing

madisons_mummy

Awesome thankyou!! I will eventually take some vids of my squats and deads so we can see what I can work on. I'm abit injured today so can't start today, which is really frustrating but whats another 2-3 days.

Also about calories. I'm wanting to lose weight (aiming to lose 10kgs, 22lbs) while doing this. I'm trying to eat as clean as I can but I do have cruskits for lunch and mint sauce on my dinner veges lol. How many should I be aiming to eat? I'm 5ft9" approx 160 lbs and body fat % has got to be right up there, approx 34-38%

madisons_mummy

Oh and is there a spread sheet anywhere for the lifts so I know where I should be aiming for in a few months time?

tameko2

http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html <-- keep in mind this is for 1 rep max, and you are doing a lot more than that, so you will "hit" these numbers before you actually are lifting those as your work weight (1 rep max means the amount you could lift if you gave it absolutely your all and then could not possibly for the life of you lift that weight a second time. Its a little hard to measure really, so a guesstimate is good enough. )

Novice is the amount for someone who has been lifting for a few months.

Also, re: calories. It kind of depends what you do throughout the day. do you walk or drive, or take public transit? Do you do a lot of work on your feet? chase toddlers? etc.

I'm shorter than you and 165 and I'm eating between 1850 -2500 most days. That's with a desk job and almost zero cardio, as well as very little housework and no kids, but I do try to sit up straight in my chair (not lean on the back) and I'm a fidgeter - also I usually have a very gentle 20 minute walk at lunch time (mostly strolling around the mall chatting with my friend).

how much have you been eating before this?

madisons_mummy

Wicked thanks for that

Roughly 1200 sometimes under. One major culprit is I find it hard to eat breakfast but this week I've been taking small steps and having an apple for breaky. I have 3 kids so I chase them around a little bit and pick up after them. But during the day its just me and the youngest and we mostly sit then she goes to bed I do workout, then she wakes up we have lunch then its time to go pick the boys up from school (drive). After that it can get crazy at home lol. So I'm not very active at all

miovlb6

So I'm not very active at all

Sounds pretty active to me! And I just wanted to add, your baby is absolutely adorable!

madisons_mummy

Sounds pretty active to me! And I just wanted to add, your baby is absolutely adorable!
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Aw thanks She knows the sun shines out of her butt lol. I'm mostly sitting during the day

madisons_mummy

Still not sure how many calories I should be eating? I'm currently aiming at 1200-1500

Vailara

I'm 5' 3", 196 lb. I have a fairly sedentary job, but eat my exercise calories so my intake varies - about 1400 - 1800 a day. I'm losing weight on that. I have been trying to eat a little more now that I'm doing strength training. I've read that eventually you might reach a point where it becomes more difficult (to get stronger) if you're not eating enough. So I'm trying to get a balance. I've also read that you can stall when you first start strength training (I didn't).

In my experience, looking after a small child at home makes you a lot more active than an office job. Even if you try to lounge on the sofa you're constantly getting up to stop them doing dangerous things, etc.!

madisons_mummy

I'm 5' 3", 196 lb. I have a fairly sedentary job, but eat my exercise calories so my intake varies - about 1400 - 1800 a day. I'm losing weight on that. I have been trying to eat a little more now that I'm doing strength training. I've read that eventually you might reach a point where it becomes more difficult (to get stronger) if you're not eating enough. So I'm trying to get a balance. I've also read that you can stall when you first start strength training (I didn't).

In my experience, looking after a small child at home makes you a lot more active than an office job. Even if you try to lounge on the sofa you're constantly getting up to stop them doing dangerous things, etc.!

Ok thanks I'll see how I go for 2 weeks and up my calories if I feel its not enough and go from there. I don't think anyone can tell me how much I exactly need can they lol, I'll need to figure it out on my own.