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MyFitnessPal Community

Calling all Women Lifters

guardup

Any women out there who love to pump iron? Would love to get a thread going on your favorite sets, trouble areas, lifting supplements, preferred equipment, etc.

Lets start with this...

What is the most creative/challenging exercise you do?

I do a lateral plank - where one arm and one leg is holding me up and my body is facing the wall instead of the ground. I use a pushup bar to keep my wrist from getting stressed. I put my feet up on a lifting bench to add more weight to my shoulder and challenge my core further. With my free hand I hold on to a small free weight... 5-8lbs or so. I also have 5-8lbs on my ankle weights. I lift my free/upper leg and extend my free/upper hand out straight past my head. I then do side crunches moving my upper leg's knee to my upper arm's elbow. I do 10-12 reps each side... that's one set. Usually 3-4 sets.

Works the core, stabilizer muscles and shoulders big time.

Replies

seemichellerun

I stay within 1400 calories a day. It's really not hard to do. I eat a lot of eggs, chicken, tuna, Greek yogurt, cottage cheese, etc.

That must be a very rigid diet. 520 of your 1400 calories a day is in protein. That leaves less than 900 calories for fat and carbs - many of which are going to be ingested along with your protein source. That leaves almost no room for a cookie or chocolate drink or whatnot.

You've got more discipline than me.

HA HA! This is true. But I am pretty strict about limiting my sugar. I have a tablespoon of natural peanut butter at night as a treat (also for the protein) and that seems to help with whatever sweet tooth craving I was having. Also, I have a "cheat day" once a week where I stay within my calorie limit, but I don't worry about my macros. It's on those days that get to treat myself with something like a muffin or a small bowl of ice cream.

I'm pretty "granola" in my way of thinking and I don't buy into the whole idea that I *NEED* to supplement my diet with things like protein shakes to get results. Human beings have managed to get buff and be in great shape without them for thousands of years before they existed. There is no reason why I cannot be now. Then again my lifestyle is pretty flexible and I'm not chained to a desk 8 hours a day, so it's easier for me.

guardup

Ok... so how many of you women lifters get "that look" from the guys at the gym that is a mix of "holy crap" and "ew... she looks TOO muscular" with a dash of "wonder what she's like in bed?"

edorice

Ok... so how many of you women lifters get "that look" from the guys at the gym that is a mix of "holy crap" and "ew... she looks TOO muscular" with a dash of "wonder what she's like in bed?"

LOL, too funny. My husband and I usually workout doing P90X at home. So, after awhile I wonder how strong I'm getting with the weights at the gym. I still have my gym membership, but mostly hit the cardio when I'm there each week. A couple of weeks ago we went on a weekend and did chest & back. I was doing the chest fly machine, repping out 200 lbs. My husband said a guy was passing by and tapped his friend to look at what I was doing. I think it was a holy crap moment.

My body fat is still at about 24%, so I'm still working on that definition and getting it down. i'm starting to get the extra "junk" and additives out of the diet.

seemichellerun

Ok... so how many of you women lifters get "that look" from the guys at the gym that is a mix of "holy crap" and "ew... she looks TOO muscular" with a dash of "wonder what she's like in bed?"

None. I go to an all female gym. :P

guardup

Ok... so how many of you women lifters get "that look" from the guys at the gym that is a mix of "holy crap" and "ew... she looks TOO muscular" with a dash of "wonder what she's like in bed?"

None. I go to an all female gym. :P

Ok... but that doesn't stop the same looks and comments.

aprilshowers13

Any women out there who love to pump iron? Would love to get a thread going on your favorite sets, trouble areas, lifting supplements, preferred equipment, etc.

Lets start with this...

What is the most creative/challenging exercise you do?

I do a lateral plank - where one arm and one leg is holding me up and my body is facing the wall instead of the ground. I use a pushup bar to keep my wrist from getting stressed. I put my feet up on a lifting bench to add more weight to my shoulder and challenge my core further. With my free hand I hold on to a small free weight... 5-8lbs or so. I also have 5-8lbs on my ankle weights. I lift my free/upper leg and extend my free/upper hand out straight past my head. I then do side crunches moving my upper leg's knee to my upper arm's elbow. I do 10-12 reps each side... that's one set. Usually 3-4 sets.

Works the core, stabilizer muscles and shoulders big time.

I've been doing the workouts from New Rules of Lifting for Women and the most challenging exercise so far is the bulgarian split squat and anything else single legged. One foot is behind on a box and your other foot is stretched out in front and you basically squat in that position. After doing a couple of sets of those with weights I have a serious case of Jello legs.

Most days I've been able to hit my protein grams without supplementing with a shake. Its easy to do when I have fish or shrimp on the menu.

aprilshowers13

Ok... so how many of you women lifters get "that look" from the guys at the gym that is a mix of "holy crap" and "ew... she looks TOO muscular" with a dash of "wonder what she's like in bed?"

I don't think I get those looks mainly because I'm far from being muscular

I'm still holding quite a bit of fat on me.

guardup

I've been doing the workouts from New Rules of Lifting for Women and the most challenging exercise so far is the bulgarian split squat and anything else single legged. One foot is behind on a box and your other foot is stretched out in front and you basically squat in that position. After doing a couple of sets of those with weights I have a serious case of Jello legs.

Most days I've been able to hit my protein grams without supplementing with a shake. Its easy to do when I have fish or shrimp on the menu.

I do enjoy those single leg exercises. The stabilizer muscles exhaust very quickly. Excellent for definition. I'd recommend that if you are going for muscle volume to do these at the end of your routine. Doing two legged exercises that isolate the main muscles (like hack squat machine, and other machines that don't require you to balance) will help you get the large muscles... then, BEFORE you reach exhaustion, do the single leg and balance exercises that will engage the smaller muscle groups. Do these to exhaustion.

Warning - you may have a hard time walking out of the gym.

I can usually hit my protein levels without supplementation on non-workout or cardio only days. However, when I do my 3 hour gym days and I have accrued a 1000 workout calorie deficit, I can't make my protein levels without eating way more food than I want to.

guardup

By the way, I took a look online for Custom Protein Powders and found this:

http://proteinfactory.com

They allow you to order All Natural flavors for your protein mixes.

They also have a pre-workout mix that uses fruit and veggie concentrates.

I think I may have to test some of these.

aprilshowers13

I do enjoy those single leg exercises. The stabilizer muscles exhaust very quickly. Excellent for definition. I'd recommend that if you are going for muscle volume to do these at the end of your routine. Doing two legged exercises that isolate the main muscles (like hack squat machine, and other machines that don't require you to balance) will help you get the large muscles... then, BEFORE you reach exhaustion, do the single leg and balance exercises that will engage the smaller muscle groups. Do these to exhaustion.

Warning - you may have a hard time walking out of the gym.

I can usually hit my protein levels without supplementation on non-workout or cardio only days. However, when I do my 3 hour gym days and I have accrued a 1000 workout calorie deficit, I can't make my protein levels without eating way more food than I want to.

3 hours in the gym!:noway: Do you teach classes?

millerll

I've been lifting for over 30 years. I'm no expert, but I prefer NOT to drink my calories. I prefer to get my protein from whole, natural foods. On those rare occasions that I'm WAY below on my protein and calories, I may have a protein shake, but I have a very hearty appetite and would rather eat my cals than drink them.

As to the "Ewww" factor, yeah, I get that a lot. Last week, I was deadlifting 250 (twice my body weight), and I got some flack from a couple of guys there about HOW MUCH I was lifting. Well, thanks, should I lower the weight to make YOU feel better? I don't think so.

Suck it up, Nancy, and grab the bar. Untl then, kiss my *kitten*. Just my $.02 worth.

guardup

3 hours in the gym!:noway: Do you teach classes?

No. But let me clarify... I don't do 3 hours all the time. Perhaps once a week as my decadent "me-time". Also, that isn't 3 hours of all weight lifting. It might include 30 minutes of aerobic and another 30 minutes of cool down (stretching and foam-roller self massage). So at most, 2 hours of straight lifting.

To me, a long day at the gym is like a long day at the spa for most women. I savor the chance to work every single muscle group... and lose myself in that full body endorphine buzz.... combined with that awesome sensation of complete exhaustion.

guardup

As to the "Ewww" factor, yeah, I get that a lot. Last week, I was deadlifting 250 (twice my body weight), and I got some flack from a couple of guys there about HOW MUCH I was lifting. Well, thanks, should I lower the weight to make YOU feel better? I don't think so.

On a funny side note... I was doing overhead press with 50lb dumbbells on each hand, keeping my hands inside my peripheral vision to work my upper chest. A buff male trainer was doing sets next to me and stopped to watch. He politely asked me if I did that set to work my upper chest because he noticed that it made my "chest muscles really bust out".

I smiled and said "So you were watching my chest?" The poor guy immediately stammered... and I felt bad for him so I told him I appreciated his comment and know how he meant it. He was a bit red faced but we managed to trade some lifting tips.

He was much sweeter than the guys who whisper behind the back of their hands at each other with side glances at me.

And then there was the old guy who asked me if I was aware that the face I made when I was machine-hack-squatting 1,000 lbs was "not very feminine".

guardup

I've had a few responses to my blog where I posted this... so I thought I would share it here in case anyone might find it interesting:

The following is an excellent article about Body Fat percentage and how to know if you are aiming too aggressively in your weight loss goals:

http://www.healthchecksystems.com/bodyfat.htm

According to this, I have only 7 more pounds to go before I start digging into my Essential Fat. I'm currently at 19% and would like to shoot for 15% if (and that is a big IF) it doesn't disrupt my lifestyle or leave me feeling hungry or too cold in these New England winters.

Check out the article and let me know your thoughts.

edorice

And then there was the old guy who asked me if I was aware that the face I made when I was machine-hack-squatting 1,000 lbs was "not very feminine".

It has never occurred to me that I needed to look feminine or carry a fem expression on my face while lifting. Brother, some people.

Courage2Change

Guardup,

Thanks for that article, I found it interesting...especially when you see women advertising that they have 13% (or so) of body fat. I know too many women who work out to the point of losing their periods altogether in the name of "being fit" and "healthy". If you are an athlete and need to drop to small %'s of body, fine. But this should only be when competing. This is NOT a healthy ongoing life style. And isn't that why we are all here? Women who drop to insanly small amounts of body fat as an ongoing lifestyle are comparable to those with eating disorders such as anorexia and bulimia, in my humble opinion (as in both have unrealistic body images and control issues with diet and exercise).

Courage2Change

--->If my post sounded flippant about bulimia and anorexia, it wasn't meant to. These are serious conditions and I am trying to demonstrate that a low body fat % is just as dangerous.

guardup

--->If my post sounded flippant about bulimia and anorexia, it wasn't meant to. These are serious conditions and I am trying to demonstrate that a low body fat % is just as dangerous.

I would suggest that TOO low of a body fat %... such as sustaining a level that digs into your Essential Fat on a long term... is dangerous. However, 15% is still considered to be a healthy, albeit low, level of body fat.

At the same time, I know men and women who struggle to gain weight and increase their muscle and body fat. However, their metabolism is so high that they have a tough time keeping up. These are the people who don't need more than 4 hours of sleep a night. And they simply cannot sit still. For them, it could be argued that a state of low body fat is natural.

The key point for me is how it impacts my energy levels. If I feel like I am sleeping better at night and have more energy during the day... and, at the same time, not going to bed hungry... then I know I have reached my otpimum level.

I have found my energy levels rise significantly since I went from 22% to 19% body fat. I will keep aiming for 15% *unless* I find, during this transition time, it impacts my energy levels negatively.

I am fortunate in that I am extremely sensitive to my body's changes and states. It was a curse as a child because I found every single bruise and wound to be excrutiating. However, now that awareness allows me to assess my body's state with an impressive level of accuracy. IE For both of my children, I knew I was pregnant the day after I conceived - despite the false negative from the home test and the Doctor's test.

My objective isn't body image (and I know you were not insinuating this in your post - I didn't take it personally). My objective is to find the state where my body feels like it is operating at a peak level of performance. This is why I focus so much on getting the proper levels of nutrients as well as counting calories.

I'll be 42 in one week. I am happy to say I am in the best health of my entire life. Now to see if there is any more room for improvement.

guardup

I finally found it! The pre and during workout drink for me!

For those joining us of late... my challenge has been ongoing to find a pre and during workout drink that would give me an extra energy boost... but not give me the jitters or cause nausea after. Caffeine in dosages more than a half cup are natorious for causing me problems.

On top of that, SO MANY of the drinks out there have artificial flavors, sweeteners, colors and such. No thank you. Not if I am going to be injesting this on a daily basis.

So here is Meghan's Magical Lifting Mix:

1) Fill a cup 1/4 way with hot water.
2) Add 3 Tablespoons of Unsweetened 100% Organic Dark Cocoa Powder (15 calories)
3) Add 1 teaspoon of Unsweetened Organic Cinnamon Powder - the kind used for cooking/baking (5 calories)
4) Add 1 teaspoon of Unsweetened Organic Matcha Green Tea powder - the kind used for whisking into tea, not for bagging (0 calories)
5) Add 2 drops of Liquid Vitamin B-Complex or just B-12 (0 calories)

Stir or Whisk the mix until it is smooth. Fill the rest of the cup with warm or cold water depending on your preference. Add Organic Stevia powder to taste (0 calories). If you are lifting early in the morning before breakfast, add a tablespoon of Organic Agave Syrup... this will give you a low glycemic sugar source to keep your muscles from fatiguing too soon.

The end result is impressive:

1) This mix is FAR more affordable than your prepared drinks - ~.25 a serving as opposed to .50 - 1.00 a serving.
2) The caffeine load is about a 1/4 cup of cofee... very manageable for me.
3) The antioxidants are exceptional between the cocoa and the matcha - important for dealing with the free radicals that are released while lifting
4) Cinnamon has excellent blood sugar regulation as well as antibacterial qualities
5) Cocoa and Cinnamon are both natural stimulants and improve blood flow to the muscles
6) The Vitamin Bs are water soluble and excellent for energy ramp up
7) The cocoa and cinnamon combined are a good source of Iron, Calcium, Protein and Fiber.
8) It tastes AWESOME! Hey, chocolate and cinnamon.
9) All of the above for 20 calories a serving!

So I get a good buzz from an all natural drink that is affordable and healthy!

Which makes me a happy lifter.

JoyousRen

I finally found it! The pre and during workout drink for me!

For those joining us of late... my challenge has been ongoing to find a pre and during workout drink that would give me an extra energy boost... but not give me the jitters or cause nausea after. Caffeine in dosages more than a half cup are natorious for causing me problems.

On top of that, SO MANY of the drinks out there have artificial flavors, sweeteners, colors and such. No thank you. Not if I am going to be injesting this on a daily basis.

So here is Meghan's Magical Lifting Mix:

1) Fill a cup 1/4 way with hot water.
2) Add 3 Tablespoons of Unsweetened 100% Organic Dark Cocoa Powder (15 calories)
3) Add 1 teaspoon of Unsweetened Organic Cinnamon Powder - the kind used for cooking/baking (5 calories)
4) Add 1 teaspoon of Unsweetened Organic Matcha Green Tea powder - the kind used for whisking into tea, not for bagging (0 calories)
5) Add 2 drops of Liquid Vitamin B-Complex or just B-12 (0 calories)

Stir or Whisk the mix until it is smooth. Fill the rest of the cup with warm or cold water depending on your preference. Add Organic Stevia powder to taste (0 calories). If you are lifting early in the morning before breakfast, add a tablespoon of Organic Agave Syrup... this will give you a low glycemic sugar source to keep your muscles from fatiguing too soon.

The end result is impressive:

1) This mix is FAR more affordable than your prepared drinks - ~.25 a serving as opposed to .50 - 1.00 a serving.
2) The caffeine load is about a 1/4 cup of cofee... very manageable for me.
3) The antioxidants are exceptional between the cocoa and the matcha - important for dealing with the free radicals that are released while lifting
4) Cinnamon has excellent blood sugar regulation as well as antibacterial qualities
5) Cocoa and Cinnamon are both natural stimulants and improve blood flow to the muscles
6) The Vitamin Bs are water soluble and excellent for energy ramp up
7) The cocoa and cinnamon combined are a good source of Iron, Calcium, Protein and Fiber.
8) It tastes AWESOME! Hey, chocolate and cinnamon.
9) All of the above for 20 calories a serving!

So I get a good buzz from an all natural drink that is affordable and healthy!

Which makes me a happy lifter.

That sounds great! I may have to try it in addition to my banana before my morning work out.

Gogo76

Ok... so how many of you women lifters get "that look" from the guys at the gym that is a mix of "holy crap" and "ew... she looks TOO muscular" with a dash of "wonder what she's like in bed?"

LOL...I am not at that stage yet....I still get the "what the hell is she doing in here?" looks. :laugh:

Edit: in the weight room, not just the gym in general. Some of the rednecks that I live around think that a woman should only be on the cardio machines....

guardup

LOL...I am not at that stage yet....I still get the "what the hell is she doing in here?" looks. :laugh:
Edit: in the weight room, not just the gym in general. Some of the rednecks that I live around think that a woman should only be on the cardio machines....

Speaking for myself, I am inspired by women of all shapes and sizes in the weight lifting area. Most of them are stepping outside of their comfort zone to do weight lifting... because they have been told or discovered that it is good for them. That is NOT an easy task. Especially if you have a bunch of muscle bound people around you pumping huge iron.

But know that when I see women just beginning this journey... and especially when I see them keep with it... I am a little bit envious. Because they get to go through that transition of seeing their body change... the excitement of realizing new definition... breaking through limits they once had... feeling STRONG for the first time in their lives.

I am more in maintenance mode now. So I don't get so many break-throughs. But I really appreciate it when those around me achieve their own.

Gogo76

LOL...I am not at that stage yet....I still get the "what the hell is she doing in here?" looks. :laugh:
Edit: in the weight room, not just the gym in general. Some of the rednecks that I live around think that a woman should only be on the cardio machines....

Speaking for myself, I am inspired by women of all shapes and sizes in the weight lifting area. Most of them are stepping outside of their comfort zone to do weight lifting... because they have been told or discovered that it is good for them. That is NOT an easy task. Especially if you have a bunch of muscle bound people around you pumping huge iron.

But know that when I see women just beginning this journey... and especially when I see them keep with it... I am a little bit envious. Because they get to go through that transition of seeing their body change... the excitement of realizing new definition... breaking through limits they once had... feeling STRONG for the first time in their lives.

I am more in maintenance mode now. So I don't get so many break-throughs. But I really appreciate it when those around me achieve their own.

At my gym, I have never seen another woman in the weight room. It is very intimidating sometimes, but I am determined to shed some of this fat and become more toned and muscular. I love the way a woman looks when she has an athletic muscular look to her body. I want to look like that!

I am ready to see some changes! Right now I am not seeing any physical changes in the way I look, but I can tell I am stronger.

JoyousRen

At my gym, I have never seen another woman in the weight room. It is very intimidating sometimes, but I am determined to shed some of this fat and become more toned and muscular. I love the way a woman looks when she has an athletic muscular look to her body. I want to look like that!

I am ready to see some changes! Right now I am not seeing any physical changes in the way I look, but I can tell I am stronger.

I rarely use the weight room at my gym because I have weights at home but when I do, I am the only woman in there. I get the meanest looks from the men too.

edorice

At my gym, I have never seen another woman in the weight room. It is very intimidating sometimes, but I am determined to shed some of this fat and become more toned and muscular. I love the way a woman looks when she has an athletic muscular look to her body. I want to look like that!

I am ready to see some changes! Right now I am not seeing any physical changes in the way I look, but I can tell I am stronger.

I rarely use the weight room at my gym because I have weights at home but when I do, I am the only woman in there. I get the meanest looks from the men too.

Mean? I don't think I've gotten mean looks.

JoyousRen

Mean? I don't think I've gotten mean looks.

I get mean looks. It's like they're pissed off that I am taking up space in the free weight area instead of using the machines like a good little girl. It could be that I workout on a military base and most of the guys there are huge meat heads.

Gogo76

Mean? I don't think I've gotten mean looks.

I get mean looks. It's like they're pissed off that I am taking up space in the free weight area instead of using the machines like a good little girl. It could be that I workout on a military base and most of the guys there are huge meat heads.

I don't get mean looks, but I definitely get the vibe that I am honing in on their space. I kinda feel like they are thinking that a little girl is trying to play with the big boys. I can just imagine the snide comments in their heads......

sbilyeu75

Mean? I don't think I've gotten mean looks.

I get mean looks. It's like they're pissed off that I am taking up space in the free weight area instead of using the machines like a good little girl. It could be that I workout on a military base and most of the guys there are huge meat heads.

I don't get mean looks, but I definitely get the vibe that I am honing in on their space. I kinda feel like they are thinking that a little girl is trying to play with the big boys. I can just imagine the snide comments in their heads......

I've not ran into anything negative at my gym.

guardup

I haven't experienced any issues with the men. In fact, our biggest lifter in the gym, Scott - 6' 6" and about 270lbs of solid muscle, asks me to spot him on his 3 rep max bench press. That's 400 lbs! The other guys see this and figure that if Scott trusts me to spot him, they can too. So some of the more serious lifters now come over and ask me for a spot.

It helps that as they struggle with that last rep, I push them with "come on, big boy... you got it in you... show it to me!". Yeah, it plays to their ego... but they eat it up and are very polite about sharing their benches and weights with me.

The other thing I do is that if I see a guy doing something really interesting, I ask him about it. Most guys love to share their knowledge.

I'm not a beauty... but I know the power of a smile. I've never met a guy at the gym I couldn't engage - no matter the size of his biceps. It's the gift of attention. It breaks down barriers.

guardup

AWESOME workout today! I ripped my obliques to shreds. I am so going to pay for this tomorrow.

Best compliment of the week: "Girl, you GOTTA wear short sleeve shirts... you don't have a concealed carry permit for them guns!"

LOL!