Recommend me a strength training programme
angelina2585
Posts: 273 Member
Help me! Please :flowerforyou:
So I've had a read of this article http://www.coachcalorie.com/not-losing-weight/ posted by Jen and two of the sub-headings stand out to me.
The ones about not including strength training and not needing to lose more weight. My weight and shape/size have stayed more or less the same for a while now. I'm 5'4", 129lbs and a UK size 10/12 (US 6/8 I believe).
I'm happy with my scale weight. Or rather, I thought I'd be ecstatic to be this weight and never dreamt I'd be this weight. But I'm not happy with what I see in the mirror. I can see that I need to still lose fat.
I'm beginning to think that the workouts I'm doing probably aren't going to help me get rid of that fat. I'm happy to be corrected though!
So my workouts consist of DVDs mainly:-
A couple by Erin O'Brien - Strong Body, Fit Body and Strong Body, Ageless Body
I've just started a couple by Jillian Michaels - Banish Fat, Banish Metabolism and No More Trouble Zones
For the sections that need dumbbells I use 2kg, 3kg and 4kg. The 2kg I use for the majority of NMTZ. 3 & 4 are used for the Erin ones.
I'll also use my stationery bike or elliptical 1-2 times a week for 30-40 minutes each time.
The other equipment I have available at home a weights bench with bar & dumbells, oh and a punchbag!
I've heard of NROLFW but before I go and buy the book I wanted to know if I can do the workouts with the equipment I have. If not are there any programmes you could recommend that can be done without me spending and money.
I think that's it!
So I've had a read of this article http://www.coachcalorie.com/not-losing-weight/ posted by Jen and two of the sub-headings stand out to me.
The ones about not including strength training and not needing to lose more weight. My weight and shape/size have stayed more or less the same for a while now. I'm 5'4", 129lbs and a UK size 10/12 (US 6/8 I believe).
I'm happy with my scale weight. Or rather, I thought I'd be ecstatic to be this weight and never dreamt I'd be this weight. But I'm not happy with what I see in the mirror. I can see that I need to still lose fat.
I'm beginning to think that the workouts I'm doing probably aren't going to help me get rid of that fat. I'm happy to be corrected though!
So my workouts consist of DVDs mainly:-
A couple by Erin O'Brien - Strong Body, Fit Body and Strong Body, Ageless Body
I've just started a couple by Jillian Michaels - Banish Fat, Banish Metabolism and No More Trouble Zones
For the sections that need dumbbells I use 2kg, 3kg and 4kg. The 2kg I use for the majority of NMTZ. 3 & 4 are used for the Erin ones.
I'll also use my stationery bike or elliptical 1-2 times a week for 30-40 minutes each time.
The other equipment I have available at home a weights bench with bar & dumbells, oh and a punchbag!
I've heard of NROLFW but before I go and buy the book I wanted to know if I can do the workouts with the equipment I have. If not are there any programmes you could recommend that can be done without me spending and money.
I think that's it!
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Replies
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For me, the best, hands down, is Cathe Friedrich as far as DVDs.
I got hooked on Cathe using her Muscle Max DVD. It is all weight training, and no cardio. I still love that one and use it a lot.
As far as equipment for that one you need dumbells of various sizes, a resistance band, a step and a barbell It is a great workout and has Full Body, Upper Body and Lower Body pre-mixes.
I also have and absolutely love the Gym Style series (of 3 DVDs) and Slow & Heavy. Love them lots and same equipment required.
My guess is that you would need to get some heavier dumbells though...0 -
For me, the best, hands down, is Cathe Friedrich as far as DVDs.
I got hooked on Cathe using her Muscle Max DVD. It is all weight training, and no cardio. I still love that one and use it a lot.
As far as equipment for that one you need dumbells of various sizes, a resistance band, a step and a barbell It is a great workout and has Full Body, Upper Body and Lower Body pre-mixes.
I also have and absolutely love the Gym Style series (of 3 DVDs) and Slow & Heavy. Love them lots and same equipment required.
My guess is that you would need to get some heavier dumbells though...
I'm not sure how heavy the weights with the bench go up to but it's more than the 4kg
I should go and check but it's freezing in the garage. I will though. Promise.
Thanks for the recommendation too. I'll have to see if I can get the DVDs here.0 -
I love Cathe Friedrich DVDs...most of the one's I have just use a bench and dumbbells/a barbell. I LOVE all of the ones I have :happy:
If you go to her website and browse her DVDs, it will tell you what equipment you need for each DVD.
Strength training (and lifting heavy, for that matter!) is what you need to do to get the shape you want!
Go for it!!! You'll
it!!! :bigsmile: 0 -
Another vote for Cathe Friedrich! She is awesome!0
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I would love to do Cathe—she IS so great!!! But I don't have room in my home for a home gym, and need something simple to remember and do at the gym I'm a member at. Since you DO have that equipment, you could do Cathe!!
For me, too, I really wanted something simple, and so, I started with Stronglifts 5x5 (free online) and have been doing that for the past couple of weeks. It feels like more my speed at this point. Here's what it looks like:
A
Barbell squat
Bench press
Bent over barbell rows
B
Barbell squat
Barbell deadlift
Standing barbell overhead press
Super easy... 5 reps, 5 sets each, alternate days, with rest. I like it because it is getting me used to the larger equipment and help me work on my form since I'm just starting. I have started with less weight than what he (Mehdi, the guy who created it) recommends to start, because I wasn't that strong. I'm planning to add other isolated movements as I get farther along.
Anyway, since you have the equipment, and if you are ready to spend the money, go for Cathe! She's great. If you want to try out something simple to start, I would recommend Stronglifts!
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For the Cathe DVDs that I use I find myself using dumbells weighing anywhere between 8 and 30 pounds the majority of the time (you can do the pounds to kg conversion :-) I have 8s, 10s, 15s, 20s, 25s and 30s (plus the barbell)0
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Strong Lifts is great. Cathe is great. I am currently getting my butt whipped into shape using her Xtrain dvd. I did NRL4W. I liked that. Anything involving heavier lifting is going to help you get your strength up and improve your shape.0
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New Rules of Lifting for Women is great too.
Starting strength, strong lifts and Cathe....all good recommendations.0 -
this is all really interesting!0
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Thanks for all the recommendations. I think I'll look into the Cathe workouts. I believe I can get them as downloads.
As for the weights ... The plates with the bar/dumbell go up to 30kg so that should be ok for ooo years!0 -
bump0
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I went for Cathe's Muscle Max in the end and finally did it yesterday. Feeling it today! Actually I felt it yesterday too! Looking forward to doing it again, hopefully tomorrow but probably Wednesday.
I need to work out what to mix it up with. At the moment I'm thinking -
Day 1 - Muscle Max
Day 2 - 30 minutes bike or elliptical
Day 3 - JM Banish Fat, Boost Metabolism (I have a few of her other DVDs that I haven't looked at yet so if any of them are more cardio based I could swap it around a little)
Day 4 - Muscle Max
Day 5 - 30 minutes bike or elliptical
Day 6 & 7 - no actual workout
How does that sound?0
