Some advice, please.

mich1902 · February 2013

Hi All.

I was just reading a post, a few below, from the owner of that lovely body which she is looking to improve on. As she is already lean/slim it was advised that she adapt it by lifting heavy, minus a load of cardio. I'm looking for advise on my own body; which I won't post pictures of! Im currently 5ft 4 and weigh 143 pounds. Should I aim to lose weight firstly using cardio and weights together? Just cardio? or just weights? I aim to measure myself rather than go by weight. I'm joining a gym this weekend hopefully and i'm going to get a personal trainer once a week for 5 weeks. I look quite good at 133 pounds and I have been as low as 126. I achieved this by calorie counting and using curves womens gym which is basically a circuit of resistance machines. I got a lovely figure but it closed down and old habits returned! I'm basing my diet from Monday on that advised in the Jamie Easton programme as it looks clean and achievable. Any help or advise is appreciated as i'd like to know what i'm talking about explaining this to a trainer. Thanks in advance.

mich1902 · February 2013

Bump

CoachChrisD · February 2013

Hi All.

I was just reading a post, a few below, from the owner of that lovely body which she is looking to improve on. As she is already lean/slim it was advised that she adapt it by lifting heavy, minus a load of cardio. I'm looking for advise on my own body; which I won't post pictures of! Im currently 5ft 4 and weigh 143 pounds. Should I aim to lose weight firstly using cardio and weights together? Just cardio? or just weights? I aim to measure myself rather than go by weight. I'm joining a gym this weekend hopefully and i'm going to get a personal trainer once a week for 5 weeks. I look quite good at 133 pounds and I have been as low as 126. I achieved this by calorie counting and using curves womens gym which is basically a circuit of resistance machines. I got a lovely figure but it closed down and old habits returned! I'm basing my diet from Monday on that advised in the Jamie Easton programme as it looks clean and achievable. Any help or advise is appreciated as i'd like to know what i'm talking about explaining this to a trainer. Thanks in advance.

Mich I think you just need a HIIT (High intensity interval training)program that will work both the cardio and toning for muscles.
Going to send you a link to check out.

lizzyb83 · February 2013

I am doing a program right now called Chalean Extreme. It is by far my soul mate workout. It is 3 days of weights, 1 day of cardio, and 1 day of high endurance. When you build muscle, you will burn more fat. Do not worry about bulking up, it just won't happen! Some days I add another program made my the same woman called TurboFire that has the HIIT workouts. It gives your metabolism a HUGE boost that will last you all day! Find a good balance between weights and cardio will be your best bet. I was 175 when I started out, down to 137 and so happy with my body and the muscles I have developed! If you have any questions, let me know! I would be happy to help!

CoachChrisD · February 2013

Lizzy that is a great working out from Chalene and beach body. most of my clients have done turbo fire and chalean extreme and have gotten great results. Mich, I am an independent beach body coach from beach body and if you want some information on those i can def Share with you

jimmie65 · February 2013

I think the "no cardio" is a bad idea.
Lifting heavy is, however, would definitely help. That means compound lifts with free weights: squats, deadlifts, presses, rows, etc.

Chalean Extreme and TurboFire are NOT programs for heavy lifting. BeachBody has some good programs, but note that the "coaches" are really salesmen.

kikicooks · February 2013

I think the "no cardio" is a bad idea.
Lifting heavy is, however, would definitely help. That means compound lifts with free weights: squats, deadlifts, presses, rows, etc.

Chalean Extreme and TurboFire are NOT programs for heavy lifting. BeachBody has some good programs, but note that the "coaches" are really salesmen.

I disagree about Chalean Extreme not being heavy lifting, especially for a beginner. No, you aren't squating or deadlifting an olympic bar but in the program Chalene really stresses that you can probably go heavier than you think and tells you to push it to your limits. You can be lifting heavy in the program if you are not afraid to try.
No, I'm not a BB coach, I just really think it's a great program.

jimmie65 · February 2013

I disagree about Chalean Extreme not being heavy lifting, especially for a beginner. No, you aren't squating or deadlifting an olympic bar but in the program Chalene really stresses that you can probably go heavier than you think and tells you to push it to your limits. You can be lifting heavy in the program if you are not afraid to try.
No, I'm not a BB coach, I just really think it's a great program.

I may be wrong, but I thought Chalean Extreme was sold with resistance bands.

kikicooks · February 2013

I disagree about Chalean Extreme not being heavy lifting, especially for a beginner. No, you aren't squating or deadlifting an olympic bar but in the program Chalene really stresses that you can probably go heavier than you think and tells you to push it to your limits. You can be lifting heavy in the program if you are not afraid to try.
No, I'm not a BB coach, I just really think it's a great program.

I may be wrong, but I thought Chalean Extreme was sold with resistance bands.

Yes, is does come with resistance bands, there is 1 person who does the exercises with them in the dvd, showing people that you can do the program if that is all you have(since bands are way cheaper than dumbbells). But, it is way geared more toward dumbbells, and I'm not talking the pink Barbie ones.

jimmie65 · February 2013

Yes, is does come with resistance bands, there is 1 person who does the exercises with them in the dvd, showing people that you can do the program if that is all you have(since bands are way cheaper than dumbbells). But, it is way geared more toward dumbbells, and I'm not talking the pink Barbie ones.

OK, don't take this the wrong way. I read some reviews and it sounds like a good conditioning video. But it is NOT heavy lifting. One lady was bragging about working up to squats with 2 30lb dumbbells and a row with a 15lb dumbbell. That is a great accomplishment, but it is NOT heavy lifting.
There are women here on MFP that squat 200 lbs or more. That IS heavy lifting. Yes, it takes a while to work up to that. And it also takes a program designed to build you up to that.

The OP asked about lifting heavy, not conditioning.

lizzyb83 · February 2013

Yes, is does come with resistance bands, there is 1 person who does the exercises with them in the dvd, showing people that you can do the program if that is all you have(since bands are way cheaper than dumbbells). But, it is way geared more toward dumbbells, and I'm not talking the pink Barbie ones.

OK, don't take this the wrong way. I read some reviews and it sounds like a good conditioning video. But it is NOT heavy lifting. One lady was bragging about working up to squats with 2 30lb dumbbells and a row with a 15lb dumbbell. That is a great accomplishment, but it is NOT heavy lifting.
There are women here on MFP that squat 200 lbs or more. That IS heavy lifting. Yes, it takes a while to work up to that. And it also takes a program designed to build you up to that.

The OP asked about lifting heavy, not conditioning.

Trust me, with CLX you can get very heavy. It is perfect for beginners to set a foundation, but it can also be used for advanced lifters. Most people don't have 200lbs in their house to dead lift. It takes time to build up to that, and for an average person you don't really need that much.

meshashesha2012 · February 2013

Yes, is does come with resistance bands, there is 1 person who does the exercises with them in the dvd, showing people that you can do the program if that is all you have(since bands are way cheaper than dumbbells). But, it is way geared more toward dumbbells, and I'm not talking the pink Barbie ones.

OK, don't take this the wrong way. I read some reviews and it sounds like a good conditioning video. But it is NOT heavy lifting. One lady was bragging about working up to squats with 2 30lb dumbbells and a row with a 15lb dumbbell. That is a great accomplishment, but it is NOT heavy lifting.
There are women here on MFP that squat 200 lbs or more. That IS heavy lifting. Yes, it takes a while to work up to that. And it also takes a program designed to build you up to that.

The OP asked about lifting heavy, not conditioning.

exactly.

it isnt about the starting weight, since yes for a beginner even 5 pounds for certain exercises can be heavy lifting. what differentiates proper strength training from programs like chalean and other weight lifting is that with proper strength training you are increasing your weights on a regular basis, with EVERY workout.

so as an example in a month on a real strength training program, your weights should be increased anywhere from 15-60 pounds depending on your schedule and if you're increasing your load by 2.5 or 5 pounds. with a real strength training program you are essentially eating through weights in order to increase the loads which in turn builds strength.

and just taking lizzy's 200 pound deadlift example, it does take time to build up to that but it takes much less time when it's done in a strength building program.

jesz124 · February 2013

OP I heavy lift. I started with New Rules of Lifting for Women. It's a book you can buy that gives you an exercise plan to follow and chapters on diet as well. It's a great starting point for any woman wanting to get into heavy lifting. The DVD's that the other posters are referring to are great, but as already said, they arn't the same as going to the gym and lifting heavy. Also maybe google Stronglifts 5x5. It's a brilliant beguinners programme that is about as simple to follow as it gets.

DavPul · February 2013

www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w

Some advice, please.

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