Healthy for the Holidays Challenge - 9/06 - 11/22

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Perfect! I just started a strength training routine yesterday. I spent a lot of time researching what moves to do, how many reps, how many sets etc.. and came up with a great routine for beginners. If anyone needs a structured weekly routine, I'll be happy to post it.

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Please do post your strength training routine. I'm always confused about what to do.
Thanks,
Opal

Yay, I lost 3.6 pounds this week! I have to say, knowing I would be weighing in this morning really kept me motivated during the week. It's nice to be accountable, so thank you!
I exercised 6/7 days, but do at least an hour a day. I also got my water in, which took some getting used to, but I can tell it made a difference.

haha glad I'm not the only one. The first challenge I did on MFP I did sooo well! now for the past 3 months I've been bouncing between 143-149.. its really annoying.

Stregnth training.. I only do 3 days a week. My trainer was real adament about giving your muscles time to fully recover which is why he told me to stop circuit training. So M W F I stregnth train (I'll switch it up for the day to suit me)

M- I do abs/legs. This is going to mostly strenghten my core and honestly, this is the only day that I'm allowed a video. Level 2 of the 6W 6P really does a killer work out for your legs/abs without really focusing elsewhere. I do mine with an 8lb weight for resistance.

W- Biceps and back. this usually consists of bicep curls (whether with hand weights or barbell... I prefer barbell), hammer curls, concentration curls, and I do a lot of work on my ball. Back strengthining I do bent over rows, bent knee plank with rows. I try to use a heavier weight for these and less reps.

Th- Triceps & Shoulders- includes kickbacks, dips, push ups, shoulder press, shoulder squeeze, lateral pull down, seated rows (which are my favorite because I can adjust the weights on the machine).

I do cardio in between. that way I give my muscles adequate recovery time.

Edit: I also want to add that I do try to change up the strength training I do on a week to week basis so I don't fall into muscle memory. and because I feel like a wealth of knowledge today he said for fat burning cardio to not let my heart rate get above 145! seriously, you know how hard that is? When I was running my heart rate would get between 165-190, so I had to cut it out all together and now I walk at an incline for 45 minutes. or do the elliptical which is pretty low on the heart rate front as well. That number varies based on your weight but once you reach a certain HR you start burning through your protein and since I don't get enough protein daily, I was told to quit the running.

Please do post your strength training routine. I'm always confused about what to do.
Thanks,
Opal

Ok. so some info first:
-This is for beginners (beginner=anyone who hasn't strength trained regularly in 6 months).

-Uses only dumbbells, and a bench. But if you have barbells, access to a gym or other equipment, feel free to change it up, as long as you are targeting the same muscle groups. I don't have a bench, so I use an aerobics step. If you don't have that either, you can even put 2 stools together and lay on that. You basically need something that will allow your elbows to go below your body on each side when you lay down.

- From my research I found out that beginners benefit the most from a 3 day a week full body workout plan, rather than the split routines many people do. That is good for more advanced people.

- Don't expect to gain any muscle because to actually gain muscle weight, you need to have a caloric surplus. Most of us here are trying to lose weight so we all need a caloric deficit. But what a strength straining program does for people trying to lose weight is, MAINTAIN muscle, so when we lose the fat on top of the muscle, we actually have muscles that show. This is what "toning up" means. After you have reached a low body fat, that's when you can have a caloric surplus and gain weight in muscle.

- Women will NOT bulk up like men do, so lift heavy.

- How heavy? Everyone's definition of heavy is different. To determine the ideal weight for you, pick up a weight and do 6-8 reps. If you feel like you can go on and on and on and keep doing it, it's way too light. If you are aiming for 8 reps, you shouldn't be able to do more than 9-10 reps with your selected weight. Once you reach 10, you should be too tired to do another one. So at around 8 reps, you should be tired, but with 1 or 2 more reps remaining. For me, this is about an 8lbs dumbbell in each hand.

-Do not weigh yourself when you are sore. I know this might not happen to everyone but when I first started running, I was sore all over and even though I was eating right, I gained 3lbs the first few days. I know this is from muscles retaining water and glycogen when they are sore to repair themselves, but nevertheless, it can be very discouraging. So don't weigh yourself, or don't freak out when you weigh yourself

-We will not be working each and every muscle group every single time because when you work your large muscles, you already work in the smaller ones like biceps and triceps and calves.

-Lastly, here is the website I did all my research on:
http://www.aworkoutroutine.com/the-ultimate-weight-training-workout-routine/
and another website where I found what moves to do for what muscle group. I found the info in the above website helpful but didn't like the exercise routine they came up with. So the following website is great for selecting the exercises. You can use this to substitute any exercise, it's great because it sorts by muscle group, equipment used (dumbell, barbell, body weight etc..) and shows you what muscle is what) Also check this website out if you don't know how to do any of the exercises I will list below, you can see an animation of it and an explanation of correct form.
http://www.exrx.net/Lists/Directory.html

And finally, my routine

It is the same for Mon-Wed-Fri and I will change it up in 1-2 months.

Back: Dumbbell bent over row- 8 reps 3 sets
Chest: Dumbbell bench press- 8 reps 3 sets
Quads (Thighs): Dumbbell squats- 8 reps 3 sets
Hamstrings (Upper back leg): Dumbbell straight leg deadlifts- 8 reps 3 sets
Abs: Bicycle crunches: 8 reps 3 sets
Shoulders: Dumbbell lateral raises 8 reps 3 sets

The following is optional:
Mon: Add 6 reps 2 sets of dumbbell tricep extensions to the above.
Wed: Add 6 reps 2 sets of standing calf raises with dumbbells to the above.
Fri: Add 6 reps 2 sets of dumbbell bicep curls to the above.

We already work these muscles when we do the main routine but I personally feel like I need to concentrate on these 3 areas, not sure if it will make a big difference though.

Oh, and lastly, the first day, pick a really light weight like a 4lbs dumbbell and do your first exercise just to focus on form. Don't worry about the weight at first, just make sure you are doing it right, that's very important.

I hope this helped, and I know it was a long post but the information really helped me. I personally can't just follow a routine blindly if I'm not sure it's the right thing for me, that's why I need info and references so I can make sure it's a good routine.. that's why I posted all that info first.. Hopefully it wasn't a boring read :yawn:

Have a great week everyone :bigsmile:

So, I've been working really hard, but am a bit stuck. I find it hard to believe that one afternoon of drinking at a beer fest completely and totally busted the whole week, expecially since I played 2 games of ultimate the day after. But this week is a new week. So here are my official stats as of this am:
SW 9/6: 162.
CW 9/13: 162.5
GW: 155
NSV: decrease inches and increase muscle tone - still need to take my measurements so I have a "baseline" to go off of

Great challenges Jess!! Strength training is so important whether you are just starting or have been dieting awhile. I've been doing strength training every other day and just did pilates this morning on the total gym. I pulled up youtube.com and just discovered last night that I could do pilates on it. Christie Brinkley does a really good demonstration. I love veggies so this one will be an easy one for me.

I'm going to hold off one more day to post my weight because camping over the weekend and consumed too much sodium. I was down quite a bit this morning from yesterday but think it will be better tomorrow. Great job everyone. Kick some butt this week:):)

I really ate healthy drank my water and busted my butt last week but only lost 4 ounces. I think its because of tom this week. I guess its better than gaining tho.


sw 9/6: 228.6
cw 9/13: 228.2

No weight loss for me this week still at 310. im so close to being under 300 ! its been a long time i really need to push myself now !

So, what are the group weekly challenges? And do I need to add an additional challenge as a personal goal for myself? Just trying to acclimate myself to the routine!!!

For members who don't have access to a gym or don't own free weights, I always found this strength training routine very challenging. All you need is your body, and your body weight will make you WORK. Do all sets in a row for a 24 minute workout.

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Set One: 6-Minutes
**(15 reps) - Regular Push-Ups: Chest, shoulders, biceps, core
Keep a straight line from your head, through your hips, and to your knees (or to your feet if you are not doing these from your knees). Pay attention to your form, making sure that your back is not arched and that your butt is even with your shoulders.

**(15 reps) - Regular Crunches: Upper abs
Lie on your back and bend your knees at a 45-degree angle with your feet flat on the ground. Place your hands across your chest or lightly supporting your head and neck. Lift your upper torso off the ground using your abdomen muscles. Keep your neck relaxed and exhale as you come up. Do not go past a 45-degree angle. Hold for 3 seconds at the top and release.

**(15 reps) - Back Extensions: Lower back, upper back, glutes
Lie face down on the ground with your arms out to your sides. Using your lower back, lift your upper body off of the ground about 3 inches, while simultaneously lifting your legs together as one unit. This will engage your glute muscles. Rotate the palms of your hands outwards (your thumbs will go up and back, not under and back) to fire your upper back. Keep your neck relaxed and continue looking down as you come up. Hold for 3 seconds and release.

**(15 reps) - Modified Lunges: Quads, glutes, hamstrings
Stand up straight with your hands on your hips. Step forward with your right foot into a lunge position. Be sure to come forward just a few feet making sure that your right knee does not go beyond your right toes – if this happens, you have stepped too far forward. Maintain a “proud” chest with your upper body upright at all times. Alternate legs. One lunge on each leg equals one repetition.

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Set Two: 6-Minutes (12 Total)

**(15 reps) - Push-Ups with Elbows along Sides: Chest, shoulders, triceps, biceps, core
Do these the same as the Regular Push-Ups, except keep your elbows in close to your body, brushing along your sides as you go down and up.

**(15 reps) - Leg Lifts: Lower abs
Lie flat on your back with your legs extended and slightly bent at the knees. Place your hands under the bottom of your glutes (this helps stabilize your lower back). Lift your legs as one unit, exhaling as you bring them up to about 90 degrees, making sure not to let your hips come off the ground. Lower your legs slowly, as one unit, back down towards the floor. Be sure to inhale on the way down and exhale as you bring your legs back up. If you experience any lower back pain stop your feet 1 to 1.5 feet off the ground on the way down. If the pain persists, stop immediately.

**(15 reps) - 2-Legged Bridges: Hamstrings, glutes, core
Lie flat on your back with both legs bent at slightly more than a 45-degree angle and feet flat on the ground. Keeping your head and shoulders on the ground, lift your pelvis towards the ceiling (this will tighten your butt). Your knees, hips, and shoulders should follow a straight line. Hold for 3 seconds and come back down. These may seem easy at first but you will feel them after doing a few.

**(15 reps) - Reverse Modified Lunges: Quads, glutes, hamstrings
Stand up straight with your hands on your hips. Take a step back with your right foot leaving your left foot planted. Dip down about a foot, at first. (Advanced lungers can work towards dipping a few inches off of the floor). Do not let your left knee go beyond your left toes and keep your chest proud. Switch sides. One lunge per side equals one repetition. Keep your knees safe at all times (if your knees or back hurt you are going too low).

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Set Three: 6-Minutes (18 Total)

**(15 reps) - Tricep Push-Ups: Chest, shoulders, triceps, core
Do these the same as the Regular Push-Ups, except place your hands closer together, either right next to each other or about 6-inches apart. This will force your triceps to do most of the work.

**(15 reps) - Oblique Crunches: Obliques
Do these in the same position as the Regular Crunches, except when you raise your upper torso bring your right shoulder towards your left knee. Switch sides and bring your left shoulder to your right knee. Do not come off the ground to more than a 45-degree angle and stay relaxed in your neck. One crunch on each side counts as one repetition.

**(20 reps) - 1-Legged Bridges (10 per leg): Hamstrings, glutes, core
Do these the same as the 2-Legged Bridges above, except only use one leg at a time – the other leg stays extended out straight. Do 10 using one leg and then switch it up. These are tough, but they actually get easier.

**(15 reps) - Modified Squats: Quads, glutes, hamstrings
Stand up with your legs slightly wider than shoulder-width apart. Rotate your toes slightly outward. Place your hands on your hips and slowly (and carefully) sit back, bringing your weight onto your heels like you are going to sit on a chair. If you are new to squats, keep your knees at more than a 90-degree angle. Concentrate on sitting back and do not let your knees go beyond your toes. Remember to keep that proud chest!

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Set Four: 6-Minutes (24 Total)

**(15 reps) - Regular Push-Ups: Chest, shoulders, biceps, core
Do these the same as the first set of Regular Push-Ups.

**(15 reps) - Jackknives: Upper and lower abs
Lie flat on your back with your arms extended overhead and your legs extended and slightly bent at the knees. Raise your shoulders and upper body off the ground (keeping your lower back nice and flat) while at the same time lifting your legs. Bring both your upper body and your legs up to about 45 degrees while always keeping your lower back flat and safe. Hold for 3 seconds at the top and release.

**(20 reps) - 1-Legged Lunges: Quads, glutes, hamstrings
These lunges combine the Modified Lunges with the Reverse Modified Lunges. First, you plant your left foot. Then, lunge forward and backward with your right foot (this makes one repetition). Be sure that your knee does not go beyond your toes and that you keep a proud chest. Do 10 on one side and then switch legs.

**(15 reps) - Calf Raises: Calves
Standing in place, raise your heels off the ground and hold for 3 seconds. Release slowly and with control. You can lean on a wall or hold onto something if it makes you feel more comfortable.

Oh dear SW 157.4
CW 157.4 so no change!

I have tightened up on food, but not yet back at the gym so having the strength training challenge will get me back to my programme.

This week I did meet the water and exercise goals.

Jess, thanks for the strength training and vege challenges, love my veges so will be good!
Have a good week everyone

H4H SW 156.2
9/13 154.6
H4H GW 150

1.6 loss this week, back into a healthy BMI and on my shopping trip to Goodwill yesterday, I bought size 10's and mediums, and was able to get a pair of size 8 pants on and zipped. I have never worn a size 8 or 10, since the last time I was this weight was over 20 years ago (the sizes have changed--I wore a 14 at 140 lbs.)

Doing fine with water as I try to get at least 8 glasses a day. I was able to get exercise outdoors nearly every day, working on my yard. I started the Primal Blueprint 30-Day Challenge (marksdailyapple.com) yesterday, so the strength training goal is part of that, too.

Checkin in ~
SW 145.8
CW 145.0

I drank a min of 9 glasses of water ea day, and did my cardio 5 days this past week!
I am not one to do resistance training much, so this is a good focus for me! I want to work on doing more crunches and will use our dumbells - I will do my best to work some sets in at least 3 times this week! And I love veggies! So, I will try to bring my focus around to making sure I eat them

Checking in

SW 148
CW 149 up a pound

Had my sorority meeting last night and ate what was provided. Chips, Tuna-fish sandwiches, etc. So I'm sure it's just sodium. Still going strong with the plant based diet, (for the most part) it felt strange to eat the tuna, and chips, but I'm ok with this happening from time to time.

Good luck everyone!!

Checking in
SW 179.5
CW 180.5
GW 170 by 11/22


Did not get 10 glasses of water everyday. Made it to 8 or 9 glasses most days.

I am up one lb. I think the wt that I lost before was water. Along with my increasing my exercise, I am trying to cut down on sugar and salt intake and up fruits and vegetables. That may help with the wt loss.