interesting article re women's fitness goals

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  • VeganGal84
    VeganGal84 Posts: 938 Member
    It makes sense! I'm in the 10% that postponed strength training because it was out of my comfort zone! :ohwell:

    Unfortunately I still have issues with that. I'm a cardio-holic when it comes to exercise!

    I have found that combining the two (cardio and strength) works well for me, like biking but doing dumbbells with my arms or doing a DVD by The Firm that mixes it all up.
  • chrisdavey
    chrisdavey Posts: 9,834 Member

    I have found that combining the two (cardio and strength) works well for me, like biking but doing dumbbells with my arms or doing a DVD by The Firm that mixes it all up.

    And that's how it should be IMO. No point being able to deadlift 500lbs if you get puffed walking up a set of stairs and no point being able to run for 4 hours if you can't pick up some furniture for example.

    Mix of both is what works best. Find what you love doing and do that :smile:
  • tameko2
    tameko2 Posts: 31,634 Member
    I actually love weight training, but every time I have done it I HAVE either stopped losing weight or gained weight. For example, six years ago, I lost 20 lbs in two months, on my own, just by watching what I was eating and doing moderate exercise (cardio). Then I got a personal trainer, and while I did get some pretty sexy abs, it took me another six months just to lose the next 10 lbs. I just started weight lifting again about a week ago, and immediately (within 2 days) gained back 2 of the 3 lbs I'd lost the previous two weeks.

    However....

    I know it's not directly because of the weight lifting- this woman knows what she's talking about. But my appetite gets out of control when I lift. I also think I get some water retention when I first start lifting which really discourages me from continuing. I'm not going to stop with the strength training, but I know that I am going to have to lock up my fridge, or do an extra 45 minutes of cardio to make up the extra calories I eat. It's easier for me to lose weight when I'm not lifting because I don't get ravenous just be doing 30-60 minutes of cardio, but for some reason when I do weights, I want to eat 2000+ calories a day (I only get 1200+ exercise), and I crave heavy food like red meat and pork (which I otherwise don't really want).

    Luckily, my emerging biceps are giving me enough encouragement to keep up with the weight training even though my weight loss has had a minor (and hopefully temporary) setback. I know my weakness- I have to be extra vigilant about my nutrition.

    Interesting you say that. I seem to get extra hungry after mega cardio sessions, not immediately though.

    I figure on weights day, extra food is good anyway. Get those muscles growing :P I guess that is one of the principles of carb/calorie cycling.

    my appetite gets out of control when I weight train too - I mean I have kept it under control for the most part but I am incredibly HUNGRY about 1-2 days following a good session or two and I HAVE to keep my protein over a certain amount (although I seem to be doing just fine on a bit less than most weight lifters recommend - about 100-115 grams and I weigh 180 atm). I usually go ahead and have another hundred or two calories on those days (whatever I feel like I need) - - I figure its still a deficit and being so hungry probably means my base calorie burn is revved really high that day.

    Cardio on the other hand and I really don't feel that hungry - I still need to keep up my protein every day regardless, but I eat a little lighter if I feel like it on a cardio day and its not a problem.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    ^^^ I don't know your BF% but some people recommend the 1g/lb LBM not total weight as basically body fat doesn't require protein like muscle does. So that "could" figure into your calcs if you wanted to go that far :smile:
  • laureneva15
    laureneva15 Posts: 280
    bumping so i can read later
  • LisaKyle11
    LisaKyle11 Posts: 662 Member
    bump!
  • Lozze
    Lozze Posts: 1,917 Member
    Damn iPhone just cut my post!

    Great article. Bookmarked and will do so at home too! Can't wait to read the rest.
  • Ruchell
    Ruchell Posts: 236 Member
    Bumping to read later
  • carmenstop1
    carmenstop1 Posts: 210 Member
    Bump!
  • carmenstop1
    carmenstop1 Posts: 210 Member
    Bump!
  • tameko2
    tameko2 Posts: 31,634 Member
    ^^^ I don't know your BF% but some people recommend the 1g/lb LBM not total weight as basically body fat doesn't require protein like muscle does. So that "could" figure into your calcs if you wanted to go that far :smile:

    Its still low for me, my trainer did calipers and put me in at 29% and I weighed 185 at the time (I think I lost some BF and about 5lbs but just for reference) so it should be more like 130 grams and that is just too difficult to eat. I find it difficult to get in over 100 consistently - I have some protein powder coming which should help, I just can't eat that much chicken/meat every day.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    yep, that is why whey protein is a SUPPLEMENT. To supplement your regular diet to reach a desired protein level :smile:
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Thought I would add this one here as it's basically the same topic :smile:

    http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

    awesome read.
  • lisafred24
    lisafred24 Posts: 306 Member
    thanks for posting. Interesting info, my trainer says the same thing.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    11bump.gif&size=400x1000
  • tameko2
    tameko2 Posts: 31,634 Member
    that gif is really freaking disturbing.

    Even the protein powder doesn't really get me there. It helps, but I can't hit 130 every day. I know other people can eat protein all the live long day but its just not working for me.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    It depends on your total cals as well but basically if I know I'm going out to dinner to say my parents place who always seem to have your typical high carb, moderate protein meals (i.e. smaller portions of meat, more veggies/rice/pasta) I will have meat and veggies for lunch instead of my normal protein oats. This gives me about 65g of protein at lunch time so I know that whatever I have for dinner doesn't have to be that much protein. (and I always eat something before bed like protein sludge or pudding etc, my greek yoghurt sludge is 45g Pro, protein pancakes with icecream is 75g, easy as :smile:)
  • Adrenaline_Queen
    Adrenaline_Queen Posts: 626 Member
    Thanks for this.................................. xxxxxxxxxxxxxxxxxx
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Nothing revolutionary here but good article on bang for buck exercise choice from Nia Shanks.

    http://www.niashanks.com/blog/beautiful-badass-strength-training-principles

    Brilliant summary.


    "Have a positive reason for going to the gym; it's was truly helped me get through my disordered eating and negative self image. Get in there and get strong, and then after that get even stronger. Make the goal of improving your performance the only focus of your training sessions. Yes, it may be intimidating at first knowing you’re only going to spend about 45 minutes in the gym three to four days per week, but that’s all it takes as long as you work hard.

    Forget about the number on the weight scale, burning calories, or working yourself into a puddle of sweat. Pick up some heavy *kitten* weight via loaded barbells and dumbbells. Work your way to a double bodyweight squat and/or deadlift. Work your way up to dominating your bodyweight and bust out sets of parallel bar dips, chin-ups, inverted rows, and push-ups. Don’t be afraid of pressing a loaded barbell over your head either.

    If you are used to marathon workouts or being fueled by negative motivation to train, it could take a lot of work at first to focus only on your performance in the gym and finishing a training session feeling energized. Stick with it for at least eight weeks; you’ll find training more rewarding and motivating."
  • mah1120
    mah1120 Posts: 37 Member
    bump
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