Advice for next step?

threesixten

Hi all,

I started working out about a week before Christmas of 2012. Aside from a week I didn't exercise around the holidays/my birthday/getting fired from my job, things have been going pretty well.

I employed my friend, who just got her PT certificate, to come over to my house once a week and make 'custom' bodyweight / 5 lb weight workouts I do in my living room. I have some examples of the workouts (which have gotten progressively more difficult, it -seems-) on my blog. I'm not sure if they're public.. if someone can tell me..

She had a week scheduled as: 1 rest day, 2/3 of her designed workouts (strenght/cardio), and the rest cardio... but I've basically been doing 6 days a week of the workouts she gave me because 1) I prefer doing the strength stuff to cardio and 2) my ankles and knees are not happy with cardio

I've definitely noticed increased muscle definition in my arms, stomach, and legs. However, I have also noticed that lately (past couple of weeks) my workouts have not seemed as 'good' as they normally are. I lack that feeling of imminent death afterwards.. I.. miss.. it? I'm worried if I keep going at this rate I'm just wasting time.

My waist is down about an inch, but my scale.. Well I started out here around 120, then was down to 116.. and now I seem to be back up to 118ish. I'm 5'6.5" with a small frame. F..emale.

Basically feel like workouts getting stagnant. Do I need to up weight (from 5lb), join a gym (I really really don't want to)? Dare I ask if I'm eating enough or too much...or maybe even working out too often?

Food diary password is: password

At the risk of not wanting to type too much (probably already have) I may have left out important info. Please ask and I shall try to answer. TL;DR: shrug

Thanks. This place has been an invaluable resource.

farsteve

Sounds like you're just getting into really good shape plus your body has adapted to your particular workout. It is good to change your workout routine every 4 - 6 weeks so you may need to get your PT friend to develop some new routines for you.

BTW, congratulations on the definition and inches lost!

threesixten

Well, I've been doing 'new' workouts each week.. but it's sort of a different mix and match of things I've already done, sometimes with a couple new things thrown into the mix. I guess I'll ask her to see if she can step it up a little (not her fault!).. oh the joys of straddling professional/personal relationships.

Thanks!

bokodasu

Yep, you've gotten fitter. Congratulations! Your body will only keep progressing as long as you're challening it, so you're going to have to increase... something. Probably weights, although your friend might just be able to give you some bodyweight variations that are more challenging. (If anyone tells you you can't get strong on bodyweight exercises, ask them how many one-armed pullups they can do.) You don't have to join a gym.

And it shouldn't be an awkward conversation - if you're getting fitter, then her program is working, which means she's doing her job right. Just let her know you're ready for the next level.

ndj1979

why don't you want to join a gym?

I think if you were to join a gym yoyu would see even greater gains as you could start doing squats, deadlifts, bench press, overhead press, etc...you could also keep adding more weight without having to buy more equipment...

I joined a gym about five months ago and it has taken my traning to next level...

threesixten

Come to think of it, there are some things I could tweak in the existing exercises to make them harder. I still can barely regular (not on knees) pushups, for instance. Upping weights is probably a good idea. Wonder if I should go to 6 or jump up to something like 8. I'll ask her to help me out.

Do you think, given that these workouts she has given me so far usually target upper/core/lower body each time, that 6 days is unnecessary? Like I said, I really don't like cardio. I'm not opposed to moving around more on rest days (ie, cleaning, cooking, walking around) Just wondering if I'd see the same results, especially if I upped up the game, doing maybe 2 rest days instead of 1.

@ndj: This is the first time in my life I've ever worked out regularly. Never did sports, only dance.. gyms are foreign territory to me (I've been to several gyms a few times in my life, though) and I am currently at the point where my worrying over other people watching/assessing me would hinder my ability to perform to my fullest. I even experience this at home sometimes if my boyfriend walks by while I'm working out—and I -know- he's not judging me. The good news is, there's a gym at my place of work (rehired at the place that fired me) but we're moving buildings, so I'll have to wait til that gets set up. It'd be free, and.. usually empty after work.

bokodasu

It'd be free, and.. usually empty after work.

See, ok, that's how I started. Someone in the gym? No thank you, I'll come back later. And then I gritted my teeth and went, and it was fine, and no more issues there. It's really easier to get over than you think.

And here is the important bit: when I started working in the building I'm at now, the gym would usually have 3-5 people working out at the same time as me, but sometimes I'd go when nobody else was around, no big deal. And then one day one guy had a heart attack. Young guy, doing light weights on the machines, not overdoing things and had no health issues that he knew of. And it turned out that the alarm system was not hooked up, and it was a basement gym so we had no cell phone reception AND nobody had their phone on them anyway. (At this point you probably think I am making things up, but nope.) Luckily one guy was a former Marine and took charge and did all the basic first aid stuff and told the rest of us what to do. One woman ran out to her car and called 911 and we're about 2 minutes from a hospital and he was alive when they wheeled him out. Scariest situation I've ever been in.

So yeah. This is what I think about whenever I see an empty gym. Facing social anxiety is better than dying of a heart attack, for sure.

ndj1979

honestly no one stands around in the gym and looks at newcomers and critiques them...I might notice a new person out of corner of my eye and I do I am like "hell yea, come on in and here and crush it!" No one is going to give you the fifth degree for coming in ...so get over it, get in there, and crush some weights!

JenMc14

Ditch the 5 pound weights and move some actual weight. Drop your reps. Find a weight that fatigues you in 8-10 reps (without losing good form). Think about it, you regularly lift way more than 5 pounds in every day life, more than likely. I know Iheft around a 30 pound 4 year old, and 5-6 bags of groceries at a time. And, yeah, as long as you're not curling in the squat rack or leaving weights all over or being "annoying" no one at the gym cares about you or is giving you any thought.

threesixten

It'd be free, and.. usually empty after work.

See, ok, that's how I started. Someone in the gym? No thank you, I'll come back later. And then I gritted my teeth and went, and it was fine, and no more issues there. It's really easier to get over than you think.

And here is the important bit: when I started working in the building I'm at now, the gym would usually have 3-5 people working out at the same time as me, but sometimes I'd go when nobody else was around, no big deal. And then one day one guy had a heart attack. Young guy, doing light weights on the machines, not overdoing things and had no health issues that he knew of. And it turned out that the alarm system was not hooked up, and it was a basement gym so we had no cell phone reception AND nobody had their phone on them anyway. (At this point you probably think I am making things up, but nope.) Luckily one guy was a former Marine and took charge and did all the basic first aid stuff and told the rest of us what to do. One woman ran out to her car and called 911 and we're about 2 minutes from a hospital and he was alive when they wheeled him out. Scariest situation I've ever been in.

So yeah. This is what I think about whenever I see an empty gym. Facing social anxiety is better than dying of a heart attack, for sure.

Holy crap! That's a unique way to look at it for sure. You're right though. I have come a long way in my social anxiety in other aspects of my life.. doesn't mean this hurdle isn't just as possible to overcome.

threesixten

Ditch the 5 pound weights and move some actual weight. Drop your reps. Find a weight that fatigues you in 8-10 reps (without losing good form). Think about it, you regularly lift way more than 5 pounds in every day life, more than likely. I know Iheft around a 30 pound 4 year old, and 5-6 bags of groceries at a time. And, yeah, as long as you're not curling in the squat rack or leaving weights all over or being "annoying" no one at the gym cares about you or is giving you any thought.

Honestly.. up until now, it -was- difficult to do 10 reps with the 5 lb. weight. I was seriously weak. Now I can do a lot more, so you'er right, I should up the weight! I think the real solution then is I need to two small children to lift..

dobenjam

honestly no one stands around in the gym and looks at newcomers and critiques them...I might notice a new person out of corner of my eye and I do I am like "hell yea, come on in and here and crush it!" No one is going to give you the fifth degree for coming in ...so get over it, get in there, and crush some weights!

I wish everyone were like this. I have been keeping out of the gym mainly because I'm just doing cardio for now. I'll get to the weights, but secondarily because I know I don't know what I'm doing in the gym. And I have seen many people in these forums start entire threads on people not having "proper gym form" or "Gym etiquette" so I know everyone isn't like you. Luckily I don't care if I'm bothering someone else but I also make sure not to be inconsiderate myself.

Back to the OP, if you want to change things up then you may want to look at a gym. If you'd prefer to stick to body weight exercises, that is really all you need and you CAN get ripped doing nothing but body weight exercises. I think it is more of a preference than a right/wrong way to do things on that point. So, what should you do now? Anything that seems interesting and fulfilling. Try anything, try everything. There are a lot of unique ways to get/stay in shape and what is most important is that it keeps you coming back for more.

I am thinking of taking up squash. I'm also training for a few races, and have some body weight apps on my phone for squats, push-ups, and sit-ups. They help keep me on track.

Congrats on your success and setting goals (short and long term) is the key and helps you stay on a steady path.

threesixten

@dobenjam
I too am concerned about proper form. PT friend says I have excellent form but I trust no one!
Thanks for the advice and good luck with Squash! Sounds delicious Perhaps I'll try out dance again..

atrebor18

I agree that you should be able to start upping your weights. I started out with 5 pounds, then 8, then 10, and now I can do 12 for most. There are some, like flies that I have to do less but it feels great when I can use more! I go to a gym and was terrified of the weight area! I had no experience and all the guys over there intimidated me but I told myself to suck it up and its fine!! It was hard to believe that no one actually cares what other people are doing! hahaha I'm following a specific program and I printed out all the logs and how-to sheets and put them in a binder I take with me and I'm pretty sure I'm judged more for carrying a giant binder around then what I'm lifting. =P