plateaued and active. help.
stacyannsmith
Posts: 7
I burn between 800-1100 calories a day by running several miles. very rarely do I take a day off. maybe once every two weeks bc my daughter is having a fussy day. my question is this: how many calories do i need to eat and when? i was 168 pounds before i had my daughter and the weight fell off til i was about 140. then i started working out and i dropped to 132. i currently have been plateaued at 132 for about 3 weeks. i eat about 1100-1500calories/day. and i know thats the problem. i just cant understand how eating more is going to help? i guess i need this explained to me. i'd like to weigh 120 again by the end of july. if someone could help me out with this, please do!
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Replies
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You have to eat to lose - especially when you're super active AND close to your goal weight. Our bodies NEED food to run as efficiently as possible. When we start neglecting to feed them properly, we tend to see a loss at first, but eventually your body will catch up to what is happening and will stop losing. You'll start storing fat vs burning it because your body is scared it isn't going to get enough nutrition. Also, it will begin using muscle as fuel. You don't want to store fat and burn muscle. You want to burn fat and build muscle!
I know eating to lose goes against everything that we've ever heard - but it is true. It sounds to me like you're basically burning off all the calories you're taking in with exercise. You aren't leaving your body anything extra to live off of. In the long term, this isn't what you want to do. Your metabolism will start to slow down too.
Also. It is very important to take days off so your body can rest, repair and heal from exercise. Taking 1-2 days off a week is what they normally suggest. You have to give your muscles a chance to repair themselves from all you're putting them through. Trust me when I say working out too much without a break can (and often does) result in an injury somewhere down the road. If we wear our bodies out they can't perform as well. Gotta take a break.0 -
Simply put, you are starving, so your body is hoarding what it can. You *do* need fuel for proper operation!0
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I got a link with great info when I asked about it last week. Good Luck!!
http://fitnesswithnatalie.blogspot.com/2011/05/most-dreaded-word-in-weight-loss.html0 -
I burn between 800-1100 calories a day by running several miles. very rarely do I take a day off. maybe once every two weeks bc my daughter is having a fussy day. my question is this: how many calories do i need to eat and when? i was 168 pounds before i had my daughter and the weight fell off til i was about 140. then i started working out and i dropped to 132. i currently have been plateaued at 132 for about 3 weeks. i eat about 1100-1500calories/day. and i know thats the problem. i just cant understand how eating more is going to help? i guess i need this explained to me. i'd like to weigh 120 again by the end of july. if someone could help me out with this, please do!
Here's another option...ditch the running massive miles for massive calories...and do 15-20 minutes of intervals a minimum of 3x a week. You'll 'burn' less calories...but your metabolism will spike...releasing hormones that shed fat, rather than hold onto it like steady state cardio does.
Read this:
http://members.rachelcosgrove.com/public/The_Final_Nail_in_the_Cardio_Coffin.cfm
Additionally...you MOST certainly do need to eat more...but ditching the long runs will do a lot on its own.0 -
I also agree you need to eat more. I am currently about 7 lbs to my goal weight and I raised my calorie intake about 4 weeks ago from 1200 to 1380 and that helped shake the weight loss again. I know it's hard to think by eating more you will lose but it is so true. Your body needs fuel to workout like that everyday. From what you are saying you should be eating at least 2000-2300 calories a day after exercise:) Try eating every few hours to help get in the needed calories and make sure you are eating 3 meals a day plus healthy snacks in between. Also you might try switching up your exercise. Try strength training or something fresh and new.. Good luck to you:):)0
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I burn between 800-1100 calories a day by running several miles. very rarely do I take a day off. maybe once every two weeks bc my daughter is having a fussy day. my question is this: how many calories do i need to eat and when? i was 168 pounds before i had my daughter and the weight fell off til i was about 140. then i started working out and i dropped to 132. i currently have been plateaued at 132 for about 3 weeks. i eat about 1100-1500calories/day. and i know thats the problem. i just cant understand how eating more is going to help? i guess i need this explained to me. i'd like to weigh 120 again by the end of july. if someone could help me out with this, please do!
Here's another option...ditch the running massive miles for massive calories...and do 15-20 minutes of intervals a minimum of 3x a week. You'll 'burn' less calories...but your metabolism will spike...releasing hormones that shed fat, rather than hold onto it like steady state cardio does.
Read this:
http://members.rachelcosgrove.com/public/The_Final_Nail_in_the_Cardio_Coffin.cfm
Additionally...you MOST certainly do need to eat more...but ditching the long runs will do a lot on its own.
I started mixing strength training and cardio into a kind of "circuit training" and holy moly! Noticed a huge change in a short time. Definitely worked better than the straight cardio I was doing for awhile.0 -
Have you checked your BMR? I highly reccommend it because it tells you how many calories your body needs if you were to stay in bed ALL day (not that you would) but based on your activity and fitness I can bet you need 1300-1400 (just a guess) just to lounge around all day in bed. Another thing that has been said is your body burns so much when exercising it needs fuel to remain "active". Good luck!0
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Going through this myself. I recently increased my calories to 1200 net which means consuming 2000- 2300 calories on my heavy work out days. My workout routine is currently P90X 6 days a week and half- marathon training. After about four days of the increased calories I started losing ounces, which is the first decrease in weight in 3 months. Rechanged goals to 1 pound a work. Check out www.fat2fitradio/bmr, it was recommended to me by a fellow MFP. Your so close to your goal weight, that worked then does not work now. Check your diet and what you have left after exercise, increase that number, and I bet you will start to see results. Good luck getting to your goal weight :ohwell:0
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Hi ill keep it short for you. . .the best I CAN. . .;) I am a trainer and I work with about 90% woman. The post right beneath yours is pretty spot on and by the looks of her photo she knows what she is saying. But when you are smaller it is a lot tougher because you have left to lose. So first advice make sure that the workouts you are doing are a mix of lifting and cardio. The lifting in particular, not only does is give your body a reason to keep the muscle but also you wont end up skinny fat, which im sure you know what that is. Also you will maintane the muscle and thus keep up the metabolism also hormones are far more positively effected by weights than cardio which is what most ppl think they should do more of when in reality its the opposite. And for the cardio you are doing you need to make sure its a the correct heart rates. Thus being useful not just time spent burning calories. As for your food choices the ideal defict ( difference between cal burned and consumed) is about 30% to keep losing weight and while keeping muscle and losing fat consistantly over time with out plateauing. . .or you can eat less but it must be perfect. . .and clean. Also narrow it down to 1400-1500. . .smaller calories in equals smaller margine for error.
I am very good at what I do so please feel free to ask any questions ill gladly answer them in a timely manner. As for some good materials to refer too a great book on lifting technique for woman is lift like a man look like a goddess. A great book to dispell any rumors on why woman should or should not lift. Also make sure you are taking your applicable supps.. ..multi, fish oil, vit c. . glutamine ( google it
)
Hope I could be a help0 -
I burn between 800-1100 calories a day by running several miles. very rarely do I take a day off. maybe once every two weeks bc my daughter is having a fussy day. my question is this: how many calories do i need to eat and when? i was 168 pounds before i had my daughter and the weight fell off til i was about 140. then i started working out and i dropped to 132. i currently have been plateaued at 132 for about 3 weeks. i eat about 1100-1500calories/day. and i know thats the problem. i just cant understand how eating more is going to help? i guess i need this explained to me. i'd like to weigh 120 again by the end of july. if someone could help me out with this, please do!
Here's another option...ditch the running massive miles for massive calories...and do 15-20 minutes of intervals a minimum of 3x a week. You'll 'burn' less calories...but your metabolism will spike...releasing hormones that shed fat, rather than hold onto it like steady state cardio does.
Read this:
http://members.rachelcosgrove.com/public/The_Final_Nail_in_the_Cardio_Coffin.cfm
Additionally...you MOST certainly do need to eat more...but ditching the long runs will do a lot on its own.
I started mixing strength training and cardio into a kind of "circuit training" and holy moly! Noticed a huge change in a short time. Definitely worked better than the straight cardio I was doing for awhile.0 -
As said by another MFP:
I started mixing strength training and cardio into a kind of "circuit training" and holy moly! Noticed a huge change in a short time. Definitely worked better than the straight cardio I was doing for awhile.
Oh yeah. Mix your stuff up, increase net calories, and things will improve.
Yesterday, I had 1400 calories by noon and stopped eating before 2pm because I was fueling up for my 7 mile run for half training. This served 2 purposes:
1. Have enough fuel for the run
2. So I wouldn't have as much to eat back after the run.
I still keep a deficit but it is very low. my goal is to have 1200 net calories by the end of the night. You gotta eat, and be strong for your baby girl, and you. Hope this helps.0 -
Hi ill keep it short for you. . .the best I CAN. . .;) I am a trainer and I work with about 90% woman. The post right beneath yours is pretty spot on and by the looks of her photo she knows what she is saying. But when you are smaller it is a lot tougher because you have left to lose. So first advice make sure that the workouts you are doing are a mix of lifting and cardio. The lifting in particular, not only does is give your body a reason to keep the muscle but also you wont end up skinny fat, which im sure you know what that is. Also you will maintane the muscle and thus keep up the metabolism also hormones are far more positively effected by weights than cardio which is what most ppl think they should do more of when in reality its the opposite. And for the cardio you are doing you need to make sure its a the correct heart rates. Thus being useful not just time spent burning calories. As for your food choices the ideal defict ( difference between cal burned and consumed) is about 30% to keep losing weight and while keeping muscle and losing fat consistantly over time with out plateauing. . .or you can eat less but it must be perfect. . .and clean. Also narrow it down to 1400-1500. . .smaller calories in equals smaller margine for error.
I am very good at what I do so please feel free to ask any questions ill gladly answer them in a timely manner. As for some good materials to refer too a great book on lifting technique for woman is lift like a man look like a goddess. A great book to dispell any rumors on why woman should or should not lift. Also make sure you are taking your applicable supps.. ..multi, fish oil, vit c. . glutamine ( google it )
Hope I could be a help
Great post...I normally recommend weight lifting as well...or at minimum bodyweight strength training...but I've found that when I post things like that around here, most often my entire post is ignored lol. If you're willing to mix in the weight training PLEASE DO!! If not...at minimum please do the interval training rather than straight cardio. The differences will astound you.0 -
As said by another MFP:
I started mixing strength training and cardio into a kind of "circuit training" and holy moly! Noticed a huge change in a short time. Definitely worked better than the straight cardio I was doing for awhile.
Oh yeah. Mix your stuff up, increase net calories, and things will improve.
Yesterday, I had 1400 calories by noon and stopped eating before 2pm because I was fueling up for my 7 mile run for half training. This served 2 purposes:
1. Have enough fuel for the run
2. So I wouldn't have as much to eat back after the run.
I still keep a deficit but it is very low. my goal is to have 1200 net calories by the end of the night. You gotta eat, and be strong for your baby girl, and you. Hope this helps.
well i guess i should have said that haha. i do circuit training for 30 minutes everyday too. but yes this all helped tremendously. i dont want to cut out the runs because i am a distance runner (training for a 10k). have been since i was 14 and im now 25 so i cant just stop running. i just needed to know how to compensate to continue losing the weight and not become "skinny fat". im going to up my net calories like you mentioned and throw in a rest day. should i up my weights?? all i have are 3 and 5 lbs weights that i have been working into the circuit training... hopefully this all helps. i feel as if i understand and am even more confused all at the same time
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Hi ill keep it short for you. . .the best I CAN. . .;) I am a trainer and I work with about 90% woman. The post right beneath yours is pretty spot on and by the looks of her photo she knows what she is saying. But when you are smaller it is a lot tougher because you have left to lose. So first advice make sure that the workouts you are doing are a mix of lifting and cardio. The lifting in particular, not only does is give your body a reason to keep the muscle but also you wont end up skinny fat, which im sure you know what that is. Also you will maintane the muscle and thus keep up the metabolism also hormones are far more positively effected by weights than cardio which is what most ppl think they should do more of when in reality its the opposite. And for the cardio you are doing you need to make sure its a the correct heart rates. Thus being useful not just time spent burning calories. As for your food choices the ideal defict ( difference between cal burned and consumed) is about 30% to keep losing weight and while keeping muscle and losing fat consistantly over time with out plateauing. . .or you can eat less but it must be perfect. . .and clean. Also narrow it down to 1400-1500. . .smaller calories in equals smaller margine for error.
I am very good at what I do so please feel free to ask any questions ill gladly answer them in a timely manner. As for some good materials to refer too a great book on lifting technique for woman is lift like a man look like a goddess. A great book to dispell any rumors on why woman should or should not lift. Also make sure you are taking your applicable supps.. ..multi, fish oil, vit c. . glutamine ( google it )
Hope I could be a help
this was all so helpful!! thank you so much. so you think my NET calories should be 1400-1500 right?0 -
As said by another MFP:
I started mixing strength training and cardio into a kind of "circuit training" and holy moly! Noticed a huge change in a short time. Definitely worked better than the straight cardio I was doing for awhile.
Oh yeah. Mix your stuff up, increase net calories, and things will improve.
Yesterday, I had 1400 calories by noon and stopped eating before 2pm because I was fueling up for my 7 mile run for half training. This served 2 purposes:
1. Have enough fuel for the run
2. So I wouldn't have as much to eat back after the run.
I still keep a deficit but it is very low. my goal is to have 1200 net calories by the end of the night. You gotta eat, and be strong for your baby girl, and you. Hope this helps.
well i guess i should have said that haha. i do circuit training for 30 minutes everyday too. but yes this all helped tremendously. i dont want to cut out the runs because i am a distance runner (training for a 10k). have been since i was 14 and im now 25 so i cant just stop running. i just needed to know how to compensate to continue losing the weight and not become "skinny fat". im going to up my net calories like you mentioned and throw in a rest day. should i up my weights?? all i have are 3 and 5 lbs weights that i have been working into the circuit training... hopefully this all helps. i feel as if i understand and am even more confused all at the same time
When I can do 20 reps/3 times at a certain weight - then I know it is time to raise the weights. Higher weights won't cause women to bulk up. Unless you're taking some kind of supplement - we don't have the testosterone to bulk up. So, don't be afraid to increase your weights.
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Hi ill keep it short for you. . .the best I CAN. . .;) I am a trainer and I work with about 90% woman. The post right beneath yours is pretty spot on and by the looks of her photo she knows what she is saying. But when you are smaller it is a lot tougher because you have left to lose. So first advice make sure that the workouts you are doing are a mix of lifting and cardio. The lifting in particular, not only does is give your body a reason to keep the muscle but also you wont end up skinny fat, which im sure you know what that is. Also you will maintane the muscle and thus keep up the metabolism also hormones are far more positively effected by weights than cardio which is what most ppl think they should do more of when in reality its the opposite. And for the cardio you are doing you need to make sure its a the correct heart rates. Thus being useful not just time spent burning calories. As for your food choices the ideal defict ( difference between cal burned and consumed) is about 30% to keep losing weight and while keeping muscle and losing fat consistantly over time with out plateauing. . .or you can eat less but it must be perfect. . .and clean. Also narrow it down to 1400-1500. . .smaller calories in equals smaller margine for error.
I am very good at what I do so please feel free to ask any questions ill gladly answer them in a timely manner. As for some good materials to refer too a great book on lifting technique for woman is lift like a man look like a goddess. A great book to dispell any rumors on why woman should or should not lift. Also make sure you are taking your applicable supps.. ..multi, fish oil, vit c. . glutamine ( google it )
Hope I could be a help
this was all so helpful!! thank you so much. so you think my NET calories should be 1400-1500 right?
YES! Net calories is what is important.0 -
As said by another MFP:
I started mixing strength training and cardio into a kind of "circuit training" and holy moly! Noticed a huge change in a short time. Definitely worked better than the straight cardio I was doing for awhile.
Oh yeah. Mix your stuff up, increase net calories, and things will improve.
Yesterday, I had 1400 calories by noon and stopped eating before 2pm because I was fueling up for my 7 mile run for half training. This served 2 purposes:
1. Have enough fuel for the run
2. So I wouldn't have as much to eat back after the run.
I still keep a deficit but it is very low. my goal is to have 1200 net calories by the end of the night. You gotta eat, and be strong for your baby girl, and you. Hope this helps.
well i guess i should have said that haha. i do circuit training for 30 minutes everyday too. but yes this all helped tremendously. i dont want to cut out the runs because i am a distance runner (training for a 10k). have been since i was 14 and im now 25 so i cant just stop running. i just needed to know how to compensate to continue losing the weight and not become "skinny fat". im going to up my net calories like you mentioned and throw in a rest day. should i up my weights?? all i have are 3 and 5 lbs weights that i have been working into the circuit training... hopefully this all helps. i feel as if i understand and am even more confused all at the same time
When I can do 20 reps/3 times at a certain weight - then I know it is time to raise the weights. Higher weights won't cause women to bulk up. Unless you're taking some kind of supplement - we don't have the testosterone to bulk up. So, don't be afraid to increase your weights.
Oh haha i know, im not afraid. i just dont have the access to use higher weights right now. anything i do i have to do with my daughter or at home bc my husband is deployed and i live states away from any family. and i cant take her to the gym haha.0 -
As said by another MFP:
I started mixing strength training and cardio into a kind of "circuit training" and holy moly! Noticed a huge change in a short time. Definitely worked better than the straight cardio I was doing for awhile.
Oh yeah. Mix your stuff up, increase net calories, and things will improve.
Yesterday, I had 1400 calories by noon and stopped eating before 2pm because I was fueling up for my 7 mile run for half training. This served 2 purposes:
1. Have enough fuel for the run
2. So I wouldn't have as much to eat back after the run.
I still keep a deficit but it is very low. my goal is to have 1200 net calories by the end of the night. You gotta eat, and be strong for your baby girl, and you. Hope this helps.
well i guess i should have said that haha. i do circuit training for 30 minutes everyday too. but yes this all helped tremendously. i dont want to cut out the runs because i am a distance runner (training for a 10k). have been since i was 14 and im now 25 so i cant just stop running. i just needed to know how to compensate to continue losing the weight and not become "skinny fat". im going to up my net calories like you mentioned and throw in a rest day. should i up my weights?? all i have are 3 and 5 lbs weights that i have been working into the circuit training... hopefully this all helps. i feel as if i understand and am even more confused all at the same time
When I can do 20 reps/3 times at a certain weight - then I know it is time to raise the weights. Higher weights won't cause women to bulk up. Unless you're taking some kind of supplement - we don't have the testosterone to bulk up. So, don't be afraid to increase your weights.
Oh haha i know, im not afraid. i just dont have the access to use higher weights right now. anything i do i have to do with my daughter or at home bc my husband is deployed and i live states away from any family. and i cant take her to the gym haha.
Can you buy some bigger weights? Or no?0 -
As said by another MFP:
I started mixing strength training and cardio into a kind of "circuit training" and holy moly! Noticed a huge change in a short time. Definitely worked better than the straight cardio I was doing for awhile.
Oh yeah. Mix your stuff up, increase net calories, and things will improve.
Yesterday, I had 1400 calories by noon and stopped eating before 2pm because I was fueling up for my 7 mile run for half training. This served 2 purposes:
1. Have enough fuel for the run
2. So I wouldn't have as much to eat back after the run.
I still keep a deficit but it is very low. my goal is to have 1200 net calories by the end of the night. You gotta eat, and be strong for your baby girl, and you. Hope this helps.
well i guess i should have said that haha. i do circuit training for 30 minutes everyday too. but yes this all helped tremendously. i dont want to cut out the runs because i am a distance runner (training for a 10k). have been since i was 14 and im now 25 so i cant just stop running. i just needed to know how to compensate to continue losing the weight and not become "skinny fat". im going to up my net calories like you mentioned and throw in a rest day. should i up my weights?? all i have are 3 and 5 lbs weights that i have been working into the circuit training... hopefully this all helps. i feel as if i understand and am even more confused all at the same time
When I can do 20 reps/3 times at a certain weight - then I know it is time to raise the weights. Higher weights won't cause women to bulk up. Unless you're taking some kind of supplement - we don't have the testosterone to bulk up. So, don't be afraid to increase your weights.
Oh haha i know, im not afraid. i just dont have the access to use higher weights right now. anything i do i have to do with my daughter or at home bc my husband is deployed and i live states away from any family. and i cant take her to the gym haha.
Can you buy some bigger weights? Or no?
do you mean bigger dumb bells? i could do that. if thats what you meant. what sizes do you recommend?0 -
I totally agree the needing to eat more calories, and you should take at least a day off a week from exercise. Keep in mind too that your body may have changed, and that it's found a good weight for itself.0
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In my P90X training, i use a variety of weights ranging from 5 - 20 pound dumb bells. It really just depends on the activity. I would consider doing the 30 Day shred by Jillian Michaels, I have heard a lot of great things about that one and its like $10 at Wal- Mart.
As for my dieting and increase in net calories, I too have just started doing this, and I simply shared what I am doing. I too struggled with eating more before making this decision. It was really the only decision to make. You will figure it out. But what worked for us in the beginning is not what works for us nearing the end of the weigh loss part.
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thats so funny, the 30 day shred is what i have been doing!! im on day 9 and already am seeing results in my body. but i definitely needed a change in routine and eating. thanks for all your help! 0
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Bodyweight strength training is free, and can put a LOT more resistance into your workout than your current weights. You will be hitting your full body ever 3 days, with a goal of only being able to complete 5 reps of each exercise for 5 sets. If you can do more...the, change the exercise to a tougher version of the same exercise.
Here is a quote from another thread where I posted the routine I used, as well as before and after pictures:This was my bodyweight routine for two months...I lost 20lbs in the first month. The weight comes off FAST when your body realizes it's just making itself work harder lol...our bodies are inherently lazy!Another Bodyweight Culture article, this one courtesy Cheesedog at:
http://www.bodyweightculture.com/forum/showthread.php?11058-Bodyweight-Strength-Training
Bodyweight Strength Training
People are always asking about strength training using only bodyweight. This is nothing new or revolutionary. I am borrowing HEAVILY from Rippatoe, Bill Starr, and lots of other great authors and trainers. This is your basic 5 x 5 template. (To clarify, 5x5 is 5 reps x 5 sets. The idea is to work at a difficulty level where you could only do maybe 7-8 reps on the first set, and are struggling to finish 5 reps on the last set).
You would do strength training 3 times a week, say Monday-Wednesday-Friday with the weekends off. These are done "lazy circuits" style, with about 1 minute rest between each set.
Workout A
1A. Knee dominant - 5 x 5
1B. Horizontal push - 5 x 5
1C. Horizontal pull - 5 x 5
2A. Ab - flexion - 3 x 5
2B. Ab - static 3 x 30 seconds
Workout B
1A. Knee dominant - 5 x 5
1B. Vertical push - 5 x 5
1C. Hip dominant - 5 x 5
1D. Vertical pull - 5 x 5
2A. Ab - rotation - 3 x 5
2B. Grip and neck training - 3 x varies
Exercise Progressions - with regular weight training you can just add weight to the bar. With bodyweight progression is mostly about changing your leverage. These are just a few examples, I'm sure we could come up with dozens more if needed. You can always add resistance in the form of a weighted vest or backpack or resistance bands.
1. Knee Dominant -- squats, lunges, step-ups, bulgarian split squats, unilateral bent leg deadlift, partial one leg squat, one leg squat, box or stair pistols, full pistols.
2. Horizontal Push -- pushups, decline pushups, resistance pushups, side to side pushups, stair one arm pushups, negative one arm pushups, full one arm pushups.
3. Horizontal Pull -- body row, resistance body row, negative one hand row, incline one hand row, full one hand row.
4. Ab - flexion -- crunches, situps, resistance or incline situps, reverse situp, resistance or incline reverse situps, hanging knee or leg raise, hanging pikes, rollout from knees, rollout from feet, dragon flag. Also included are oblique moves like side lying crunches with or without resistance and side lying two leg raise.
5. Abs- static -- 4 point prone bridge, 3 point prone bridge, 2 point prone bridge, 4 point supine bridge, 3 point supine bridge.
6. Vertical Push -- pike pushup, hindu pushup, divebomber pushup, decline pike pushup, decline hindu pushup, decline divebomber pushup, one arm pike pushup, negative handstand pushup, handstand pushup with head touching floor, full handstand pushup.
7. Hip Dominant -- supine hip extension, good morning, one leg stiff leg deadlift, split one leg good morning, one leg supine hip extension, hyperextension, one leg hyperextension, natural glute-ham raise.
8. Vertical Pull -- jumping or assisted pullups, pullups, resistance pullups, side to side pullups, negative one hand pullups, one hand pullups. All these can refer to chinups or neutral grip pullups as well.
9. Ab - rotation -- twist crunches or situps, resistance or incline twist crunches or situps, russian twists, lying windshield wipers, standing rope rotations, hanging windshield wipers.
10. Grip and Neck Training -- for grip you can use handgrippers, deadhangs from a pullup bar (especially a fatbar or gripping a towel). For neck nothing beats wrestlers bridges. If you are involved in a striking martial art or sport, finger and fist pushups are very important also.
None of these lists have to end here. If you get strong enough you can always add resistance to your full range of motion one limb exercise. Or if you can do more than 5 one hand pushups do decline one hand pushups, or start working on one hand hindu and then eventually one hand dive bombers, and so on.
Trust me...this is EFFECTIVE!!
Before and after...roughly 30 days.
I'm a strong guy...and if I can get enough resistance with bodyweight...so can you!
Cris0 -
Bodyweight strength training is free, and can put a LOT more resistance into your workout than your current weights. You will be hitting your full body ever 3 days, with a goal of only being able to complete 5 reps of each exercise for 5 sets. If you can do more...the, change the exercise to a tougher version of the same exercise.
Here is a quote from another thread where I posted the routine I used, as well as before and after pictures:This was my bodyweight routine for two months...I lost 20lbs in the first month. The weight comes off FAST when your body realizes it's just making itself work harder lol...our bodies are inherently lazy!Another Bodyweight Culture article, this one courtesy Cheesedog at:
http://www.bodyweightculture.com/forum/showthread.php?11058-Bodyweight-Strength-Training
Bodyweight Strength Training
People are always asking about strength training using only bodyweight. This is nothing new or revolutionary. I am borrowing HEAVILY from Rippatoe, Bill Starr, and lots of other great authors and trainers. This is your basic 5 x 5 template. (To clarify, 5x5 is 5 reps x 5 sets. The idea is to work at a difficulty level where you could only do maybe 7-8 reps on the first set, and are struggling to finish 5 reps on the last set).
You would do strength training 3 times a week, say Monday-Wednesday-Friday with the weekends off. These are done "lazy circuits" style, with about 1 minute rest between each set.
Workout A
1A. Knee dominant - 5 x 5
1B. Horizontal push - 5 x 5
1C. Horizontal pull - 5 x 5
2A. Ab - flexion - 3 x 5
2B. Ab - static 3 x 30 seconds
Workout B
1A. Knee dominant - 5 x 5
1B. Vertical push - 5 x 5
1C. Hip dominant - 5 x 5
1D. Vertical pull - 5 x 5
2A. Ab - rotation - 3 x 5
2B. Grip and neck training - 3 x varies
Exercise Progressions - with regular weight training you can just add weight to the bar. With bodyweight progression is mostly about changing your leverage. These are just a few examples, I'm sure we could come up with dozens more if needed. You can always add resistance in the form of a weighted vest or backpack or resistance bands.
1. Knee Dominant -- squats, lunges, step-ups, bulgarian split squats, unilateral bent leg deadlift, partial one leg squat, one leg squat, box or stair pistols, full pistols.
2. Horizontal Push -- pushups, decline pushups, resistance pushups, side to side pushups, stair one arm pushups, negative one arm pushups, full one arm pushups.
3. Horizontal Pull -- body row, resistance body row, negative one hand row, incline one hand row, full one hand row.
4. Ab - flexion -- crunches, situps, resistance or incline situps, reverse situp, resistance or incline reverse situps, hanging knee or leg raise, hanging pikes, rollout from knees, rollout from feet, dragon flag. Also included are oblique moves like side lying crunches with or without resistance and side lying two leg raise.
5. Abs- static -- 4 point prone bridge, 3 point prone bridge, 2 point prone bridge, 4 point supine bridge, 3 point supine bridge.
6. Vertical Push -- pike pushup, hindu pushup, divebomber pushup, decline pike pushup, decline hindu pushup, decline divebomber pushup, one arm pike pushup, negative handstand pushup, handstand pushup with head touching floor, full handstand pushup.
7. Hip Dominant -- supine hip extension, good morning, one leg stiff leg deadlift, split one leg good morning, one leg supine hip extension, hyperextension, one leg hyperextension, natural glute-ham raise.
8. Vertical Pull -- jumping or assisted pullups, pullups, resistance pullups, side to side pullups, negative one hand pullups, one hand pullups. All these can refer to chinups or neutral grip pullups as well.
9. Ab - rotation -- twist crunches or situps, resistance or incline twist crunches or situps, russian twists, lying windshield wipers, standing rope rotations, hanging windshield wipers.
10. Grip and Neck Training -- for grip you can use handgrippers, deadhangs from a pullup bar (especially a fatbar or gripping a towel). For neck nothing beats wrestlers bridges. If you are involved in a striking martial art or sport, finger and fist pushups are very important also.
None of these lists have to end here. If you get strong enough you can always add resistance to your full range of motion one limb exercise. Or if you can do more than 5 one hand pushups do decline one hand pushups, or start working on one hand hindu and then eventually one hand dive bombers, and so on.
Trust me...this is EFFECTIVE!!
Before and after...roughly 30 days.
I'm a strong guy...and if I can get enough resistance with bodyweight...so can you!
Cris
Oh my gosh. thank you so much for this!! i'm printing this out and as soon as i am done with the 30 day shred, i'm going to start this 3 days a week. congrats on your progress too!!0 -
Oh my gosh. thank you so much for this!! i'm printing this out and as soon as i am done with the 30 day shred, i'm going to start this 3 days a week. congrats on your progress too!!
Not a problem glad to share! The challenge with this is always finding ways to do only 5 sets of 5 of each exercise. As you get stronger...it gets a lot tougher lol...and I mean tougher to find more difficult exercises. If you can do more than 7 regular pushups in a row right now for example...what you'll want to do is 80/20 pushups...which is where you lean 80% of your weight on your right arm, using your left arm for 20% and stabilization...do a rep, alternate sides, do a rep...etc. When you do split exercises you'll do 10 reps total, 5 reps per arm. If that gets too easy, put your feet on a chair and do the same thing...etc. The same for squats and other exercises. If it's too easy, try to get more weight on a single arm/leg...to the point where you can only do 5-7 in a row on the first set.
It can be brutal if done properly =D.
Cris0
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