Welcome!!
SuperCrsa
Posts: 790 Member
Welcome everyone.:happy:
I am so excited for this! I am giving my 100% and hope that we all stick to it together.
So MONDAY workout is Upper Body A
"During weeks 1-4, you will be lifting in the 8-12 rep range. What this means is that you want to complete at least 8 reps but no more than 12 reps for each set. If you cannot complete 8 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 12 reps, then the weight is too light and you should increase the load"
Edit: 3 sets of 8 reps,
So do 8 reps starting for each exercise, rest for 2minutes!
I am starting on 2kg weights. I want to get some 5kgs too so we will see how that goes.
Bench Press
Bent Over Row
DB Shoulder Press
Lying Tricep Extension
Barbell/DB Curls
I have copied these over from the site and put some images in too to guide me.
PM if you want a copy on email. Might help and save some time.
Bench press I don't have a bench at home, so I think I will do this one on the floor
DB Shoulder Press Maybe use a chair.
I hear a lot of warnings about correct form, I have Youtubed some of the moves, dont want to hurt myself
Share your thoughts...
Tips from the site:
We cannot stress enough how important it is to maintain strict form on all movements. This means stabilizing your body and contracting your abs so you isolate the primary intended muscles. For example, when doing a standing barbell curl, tighten your abs and do not rock or swing the weight. By tightening your abs, you stabilize your body and prevent momentum. This will also help condition your abs and save your lower back from injury.
Warm-Up Properly
You should perform 1-3 warm-ups sets before working a given muscle group. For example, I you are going to bench press 85 lbs for your work sets then do a warm-up set with 45 lbs (just the bar) and then a set with 65 lbs before trying to bench press 85 lbs.
Rest, Don’t Nap, Between Sets
We recommend 60-120 seconds of rest periods between sets. This allows your body to recover some of its expended ATP but is not so long that you lose the flow of the workout. Remember, the goal is to get in and out of the weight room in 30-45 minutes.
What if I Miss a Workout?
If you miss a workout, simply work your schedule so you get back on track. Do not skip a workout! You have three off days per week. If you miss Tuesday’s workout then try to do it on Wednesday and then get back on your normal schedule.
I am so excited for this! I am giving my 100% and hope that we all stick to it together.
So MONDAY workout is Upper Body A
"During weeks 1-4, you will be lifting in the 8-12 rep range. What this means is that you want to complete at least 8 reps but no more than 12 reps for each set. If you cannot complete 8 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 12 reps, then the weight is too light and you should increase the load"
Edit: 3 sets of 8 reps,
So do 8 reps starting for each exercise, rest for 2minutes!
I am starting on 2kg weights. I want to get some 5kgs too so we will see how that goes.
Bench Press
Bent Over Row
DB Shoulder Press
Lying Tricep Extension
Barbell/DB Curls
I have copied these over from the site and put some images in too to guide me.
PM if you want a copy on email. Might help and save some time.
Bench press I don't have a bench at home, so I think I will do this one on the floor
DB Shoulder Press Maybe use a chair.
I hear a lot of warnings about correct form, I have Youtubed some of the moves, dont want to hurt myself
Share your thoughts...
Tips from the site:
We cannot stress enough how important it is to maintain strict form on all movements. This means stabilizing your body and contracting your abs so you isolate the primary intended muscles. For example, when doing a standing barbell curl, tighten your abs and do not rock or swing the weight. By tightening your abs, you stabilize your body and prevent momentum. This will also help condition your abs and save your lower back from injury.
Warm-Up Properly
You should perform 1-3 warm-ups sets before working a given muscle group. For example, I you are going to bench press 85 lbs for your work sets then do a warm-up set with 45 lbs (just the bar) and then a set with 65 lbs before trying to bench press 85 lbs.
Rest, Don’t Nap, Between Sets
We recommend 60-120 seconds of rest periods between sets. This allows your body to recover some of its expended ATP but is not so long that you lose the flow of the workout. Remember, the goal is to get in and out of the weight room in 30-45 minutes.
What if I Miss a Workout?
If you miss a workout, simply work your schedule so you get back on track. Do not skip a workout! You have three off days per week. If you miss Tuesday’s workout then try to do it on Wednesday and then get back on your normal schedule.
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Replies
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awesome here we go, I wanted to reach my goal weight by the end of the 1st week of Dec, so even if I don't hit it I want my inches to go down so I can wear a uk size 8-10 pants, south african 32 i think. Also going to do some sets on the floor. Just not sure what we can do for the leg ones for the tuesday? Any suggestions?0
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I was having a look at those,
The Leg extension
Leg Curl
Swiss Ball crunch
These three I don't have equipment for at home...
So I was thinking Leg Extension, sitting on a chair and lifting legs normally. So this would mean no weights too.. Seems kinda sucky..
Leg Curl I will go for normal lying on stomach and lifting legs.. or here's a link to a site that shows a different version http://www.benbruno.com/2012/04/advanced-leg-curl-progressions/
I may try the move the girl in blue shirt is doing minus the ball for now.
Swiss Ball Crunch, I dont have a ball, so I am thinking I will do normal crunches here. Maybe add a weight to hold..
Suggestions would be great from anyone,
I am no professional here 0 -
Those sound good will give it a try & then modify it if we have to ;-)0
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Whoops Error!
So do 8 reps starting for each exercise, rest for 2minutes! - NO
YES:
We recommend 60-120 seconds of rest periods between sets.0 -
Hello...
I found this group completely by accident, and meandered in looking, as I just bookmarked the Simply Shredded women's workout the other day and had hoped to start next week, as well.
Is it alright if I join you?0 -
Just joining today but am actually on week four of a similiar training program. I'm at the gym to lift 4 days a week, do cardio 5-6, maily just because I love Zumba, bike riding and running.
My main concern is that in the past 4 weeks of lifting, I'm hungry and have gained 2 pounds. I am using MFP to track calories, food and macros so staying within limit to actually lose a few pounds. I am seeing results of my strength training since i started so love that, just not liking that the scale has gone up!0 -
Are we just looking at the strength training stuff and not all the HIIT and supplements and stuff further in the article?0
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I'm going to be implementing the HIIT, but more than likely not the supplements, unless I go for the Xtend. I know the TrimFat isn't recommended for people with blood pressure or thyroid issues, and I have both, which sucks.0
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I am just sticking to the exercise on the article,
That is my goal. So its really up to you.
I am not a supplement kind of girl, super sensitive to it and may end up in prison with a murder charge against me lol.
Anyone is free to join! the more the merrier!0 -
Just joining today but am actually on week four of a similiar training program. I'm at the gym to lift 4 days a week, do cardio 5-6, maily just because I love Zumba, bike riding and running.
My main concern is that in the past 4 weeks of lifting, I'm hungry and have gained 2 pounds. I am using MFP to track calories, food and macros so staying within limit to actually lose a few pounds. I am seeing results of my strength training since i started so love that, just not liking that the scale has gone up!
Where are your calories set to?
I have just put my calories up to my TDEE less 20%
I am worried about not feeding my body while strength training, so want to do this the healthy way.0 -
OK great because I'm really against supplements and I HATE HIIT lol. I run for cardio and I'm going to incorporate the weights programme here. Have done photos and measurements today as starting point.
May have to sub some of the moves for the equipment available but the only real problem I see is not being able to use a bench press.
I'm keen to get started :-)0 -
OK great because I'm really against supplements and I HATE HIIT lol. I run for cardio and I'm going to incorporate the weights programme here. Have done photos and measurements today as starting point.
May have to sub some of the moves for the equipment available but the only real problem I see is not being able to use a bench press.
I'm keen to get started :-)
I am also so excited!!
I will be starting a fitness boxing class, no idea what its about, but its around the corner and cheaper than a gym membership! Plan on doing that twice a week. Tuesdays and Thursday nights.
I think it is going to be great. Check our group board for some more topics, I really want to be involved in talking to each other and motivating, otherwise what is the point right?0 -
Yay! I am so glad I found this group. Hopefully we can brainstorm to find substitutions for lifts we don't have the equipment for.0
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Muscle weighs more than fat!! Go by how you look and how clothes fit! I never care what my weight says! Irrelevant!! And totally love Zumba, spin and power classes!! Did 2 hours of Zumba earlier!!Just joining today but am actually on week four of a similiar training program. I'm at the gym to lift 4 days a week, do cardio 5-6, maily just because I love Zumba, bike riding and running.
My main concern is that in the past 4 weeks of lifting, I'm hungry and have gained 2 pounds. I am using MFP to track calories, food and macros so staying within limit to actually lose a few pounds. I am seeing results of my strength training since i started so love that, just not liking that the scale has gone up!0 -
Muscle weighs more than fat!! Go by how you look and how clothes fit! I never care what my weight says! Irrelevant!! And totally love Zumba, spin and power classes!! Did 2 hours of Zumba earlier!!Just joining today but am actually on week four of a similiar training program. I'm at the gym to lift 4 days a week, do cardio 5-6, maily just because I love Zumba, bike riding and running.
My main concern is that in the past 4 weeks of lifting, I'm hungry and have gained 2 pounds. I am using MFP to track calories, food and macros so staying within limit to actually lose a few pounds. I am seeing results of my strength training since i started so love that, just not liking that the scale has gone up!
Yes and the stronger the muscles burn more calories than muscles not built! Isnt it?0 -
There is a scientific reason that the calorie burn goes on well after we've ended the workout, and I will have to find a link for that when I am on my computer. (I'm being a slug and drinking coffee on the deck using my tablet, lol.)
Technically, a pound of muscle weighs the same as a pound of fat, but because muscle is more dense than fat, a pound of muscle is going to be smaller than a pound of fat, which is why I can gain a few pounds and keep the same measurements, or not gain or lose weight, and have smaller measurements.
Here is something else that might knock your socks off...I have recently put on two pounds. My measurements haven't changed. Doesn't sound so odd, right? But get this...my scrub tops that I wear at work? I just bought them 3 weeks ago in smaller sizes than the XXLs I had been wearing (I'm in large and medium, thank you very much :bigsmile: ) are bigger on me now than they were when I bought them. BUT...my measurements have not changed. This messed with me, so I asked some of my super knowledgeable friends how this could be possible. I was told that I could be losing the fatty tissue from my breasts, but increasing inches in back and shoulders, which would explain why the tops fit more loosely in the bust but the tape hasn't moved. Ahhh, the beauty of body recomposition. Oh, and don't cry any tears over smaller boobs...they are disproportionately large for my frame, so there was much rejoicing when I learned this!
Hope this helps?
Edited to fix typos.0 -
Hi just joined this group! Really excited about doing this. I am late so I will be making days up!0
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Hi, welcome! We're only on day 2. In fact, I'm about to hit the weights in a few. 0
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Welcome!
Today is my rest day Glad you joining us!! 0 -
Just joining today but am actually on week four of a similiar training program. I'm at the gym to lift 4 days a week, do cardio 5-6, maily just because I love Zumba, bike riding and running.
My main concern is that in the past 4 weeks of lifting, I'm hungry and have gained 2 pounds. I am using MFP to track calories, food and macros so staying within limit to actually lose a few pounds. I am seeing results of my strength training since i started so love that, just not liking that the scale has gone up!
What are your calories set to? I am going to check but ignore the results on my scale for a while, It cannot be trusted!
Have you been measuring your results at all?0 -
There is a scientific reason that the calorie burn goes on well after we've ended the workout, and I will have to find a link for that when I am on my computer. (I'm being a slug and drinking coffee on the deck using my tablet, lol.)
Technically, a pound of muscle weighs the same as a pound of fat, but because muscle is more dense than fat, a pound of muscle is going to be smaller than a pound of fat, which is why I can gain a few pounds and keep the same measurements, or not gain or lose weight, and have smaller measurements.
Here is something else that might knock your socks off...I have recently put on two pounds. My measurements haven't changed. Doesn't sound so odd, right? But get this...my scrub tops that I wear at work? I just bought them 3 weeks ago in smaller sizes than the XXLs I had been wearing (I'm in large and medium, thank you very much :bigsmile: ) are bigger on me now than they were when I bought them. BUT...my measurements have not changed. This messed with me, so I asked some of my super knowledgeable friends how this could be possible. I was told that I could be losing the fatty tissue from my breasts, but increasing inches in back and shoulders, which would explain why the tops fit more loosely in the bust but the tape hasn't moved. Ahhh, the beauty of body recomposition. Oh, and don't cry any tears over smaller boobs...they are disproportionately large for my frame, so there was much rejoicing when I learned this!
Hope this helps?
Edited to fix typos.
I had this recently, fit back into a shirt that used to be too tight to do up properly and I only ever wore it open over a vest. Fits fine, so I got excited and did my measurements, which were exactly the same :-/0 -
There is a scientific reason that the calorie burn goes on well after we've ended the workout, and I will have to find a link for that when I am on my computer. (I'm being a slug and drinking coffee on the deck using my tablet, lol.)
Technically, a pound of muscle weighs the same as a pound of fat, but because muscle is more dense than fat, a pound of muscle is going to be smaller than a pound of fat, which is why I can gain a few pounds and keep the same measurements, or not gain or lose weight, and have smaller measurements.
Here is something else that might knock your socks off...I have recently put on two pounds. My measurements haven't changed. Doesn't sound so odd, right? But get this...my scrub tops that I wear at work? I just bought them 3 weeks ago in smaller sizes than the XXLs I had been wearing (I'm in large and medium, thank you very much :bigsmile: ) are bigger on me now than they were when I bought them. BUT...my measurements have not changed. This messed with me, so I asked some of my super knowledgeable friends how this could be possible. I was told that I could be losing the fatty tissue from my breasts, but increasing inches in back and shoulders, which would explain why the tops fit more loosely in the bust but the tape hasn't moved. Ahhh, the beauty of body recomposition. Oh, and don't cry any tears over smaller boobs...they are disproportionately large for my frame, so there was much rejoicing when I learned this!
Hope this helps?
Edited to fix typos.
I had this recently, fit back into a shirt that used to be too tight to do up properly and I only ever wore it open over a vest. Fits fine, so I got excited and did my measurements, which were exactly the same :-/
Isn't' that the most bizarre thing? Here I was, all frustrated because the stupid scale went UP, the tape didn't budge, but danged if my clothes didn't fit better. In fact, I went through my closet the other night and got rid of about a third of my clothes because they were too big, and the pants I am wearing in my profile pic (the tan ones) I hadn't worn in almost ten years...and I'm fifteen pounds heavier, now...
So yeah...I'll take that. :bigsmile:0 -
Awesome NSV's ladies I too am wearing clothes that fit me when i was 2kg's lighter 2 years ago. I am just so keen to get rid of all my celulite on my thighs so I can wear a swimsuit at the beach without shorts! There's not alot left so I am really hopeful :bigsmile:0
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Well I didnt lose anything on the scale this week (my weigh in is on thursday mornings) BUT Ive lost a large amount of cm's this week. I can also feel my body is smaller, boyfriend noticing too! So good going all round!
Imagine! By December, we are going to look sooo much better than right now!
Hope you are taking your photos through the journey too!0 -
By December we're all going to look AMAZING!!!
Great changes!0
