Weight Training
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NicoleWoodard
Posts: 12
Hi, My name is Nicole and I have a story for you! I am working with dumbells, and just about whole body workouts. My waist line has disappeared 4 inches! Reverse push-ups work the most and side lunges. I do alot of core workout as well. I have changed my diet completly and I am looking forward to my goals this summer!
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Replies
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Hi Nicole
How long have you been doing this for so far?
I just started weights today (though I'm a qualified gym instructor so I had to learn a lot of exercises with free weights).
Today is the first real day of my clean eating and training! I'd love to lose 4 inches like you!
I'm got dumbbells and a barbell! I also have a total gym XLi and a treadmill... I use the treadmill for the first 10mins as a warm up - walking on incline.
I then do a full body workout! I will do this for the first month or so and then will begin to split it into groups on certain days (legs on Mon, Shoulders/chest on tues etc)
Would be interested to also hear more about your diet.. how many times a week you're doing weights etc..
I'll add you as a friend
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Thanks for sharing Nicole. I'll have to work my way up to reverse push ups. And 4 inches off the waist, that's great.0
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I'm pretty weak right now. I can't even do those from-the-knee pushups (aka girly push ups?). I started out doing mine against a wall the first week. Now I do them over the back of a chair that's braced against the wall so I get a bit more incline. Next week I'll take it to the floor and try the knee push ups.
This is my routine. To start, I'm doing 2 sets of 8-10 reps for most exercises.
One Legged Squat
Pull ups (with toes of one foot on a chair for assistance).
Dumbbell Lunges
Mason Twists (Russian Twists)
Push ups
Dumbbell Squats
Lawnmower (One arm bent over row)
Overhead Tricep Extension
Dumbell Calf Raises
Plank (front and side)
Hip Bridge with one leg raise
For plank, I've increased the time I hold the position from 15 seconds to 30 seconds. For women especially, it takes some time to starting seeing results in the mirror but these small improvements in performance will keep me motivated.0 -
awesome job!! ive just started adding in weights. I think i might try your workout! good luck
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Wow, great results Nicole! I just started Stage 1 of NROL4W this week. The plan calls for starting off with 15 reps with light weights and then decreasing reps as the weight gets heavier. I'm working out at home, and doing the following exercises with dumbbells and swiss ball for equipment:
Squats
Push up
Bent over row
Step up
Prone jack knife
Deadlifts
Shoulder press
Upright row
Lunge
Crunch
So far, so good. I'm REALLY weak in the legs though, had to do squats and lunges with body weight only. Even with that, it was challenging to keep form. I started the pushups at a 60 deg incline (leaning against a fireplace mantel, lol).0 -
Hello Everyone,
I just joined Gold's Gym last week and am beginning strength training. So far I took the Bodypump class and the Bodyattack class. Bodypump is amazing!!! Excited to share experiences with you all and learn from you as well. Thanks
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Hi Nicole
How long have you been doing this for so far?
I just started weights today (though I'm a qualified gym instructor so I had to learn a lot of exercises with free weights).
Today is the first real day of my clean eating and training! I'd love to lose 4 inches like you!
I'm got dumbbells and a barbell! I also have a total gym XLi and a treadmill... I use the treadmill for the first 10mins as a warm up - walking on incline.
I then do a full body workout! I will do this for the first month or so and then will begin to split it into groups on certain days (legs on Mon, Shoulders/chest on tues etc)
Would be interested to also hear more about your diet.. how many times a week you're doing weights etc..
I'll add you as a friend
I know you can't believe this but I started about 2 weeks ago! I forgot to mention in my main post that I am preparing for a Figuring/Bikini Contest in Tulsa and my trainer has me on a very strict diet. This consists of protein shakes, grilled chicken, snacks of only peanut butter and jelly sandwiches on wheat, and lots of water, I do mean lots! I started around the 12th of February and he gave me a list of what I was supposed to eat at this time which is every 2 hours after my first meal. It's nothing that could cause my body to go into shock it's really a healthy diet. You have weight lifters who are on the "juice". I think you all know what that means? (smile). He is not one of those trainers! I am in the Navy and cannot afford to lose my rank for this. I do weight training sometimes 6 times a week (twice on mondays, wednesdays, and fridays). He started me off with doing 4 sets of 40 on situps and push-ups. I told him that I am not good at push-ups at all because my core at the time was not strong, so he told me to just do girl push-ups(half-way) ones. Any type of weight training is good for you, as long as you are comfortable with the weight you have in your hand. Don't worry about the heavy ones just yet, you will work your way there. You are doing good, I am just learning new techniques and I will share them with you! Keep up the good work, and I love this website!0 -
Thanks for sharing Nicole. I'll have to work my way up to reverse push ups. And 4 inches off the waist, that's great.
Reverse push-ups are kind of fun! you will like it. I wish I could demonstrate it to you but all you do is stand up with your legs spread (shoulder-width) and go down like a baby does when they are about to fall, slightly bend your knees and act like you have a globe on your back and push yourself forward and upward and then back down. Then reverse it, while your going up, make sure you do a push-up each time. I hope I typed it so you can understand it lol.0 -
I'm pretty weak right now. I can't even do those from-the-knee pushups (aka girly push ups?). I started out doing mine against a wall the first week. Now I do them over the back of a chair that's braced against the wall so I get a bit more incline. Next week I'll take it to the floor and try the knee push ups.
This is my routine. To start, I'm doing 2 sets of 8-10 reps for most exercises.
One Legged Squat
Pull ups (with toes of one foot on a chair for assistance).
Dumbbell Lunges
Mason Twists (Russian Twists)
Push ups
Dumbbell Squats
Lawnmower (One arm bent over row)
Overhead Tricep Extension
Dumbell Calf Raises
Plank (front and side)
Hip Bridge with one leg raise
For plank, I've increased the time I hold the position from 15 seconds to 30 seconds. For women especially, it takes some time to starting seeing results in the mirror but these small improvements in performance will keep me motivated.
You have lost 4 pounds so far so you are on your way! Some of these exercises I have not heard of so I will have to ask my trainer. Thanks! I have to say that if it wasn't for my strict diet I would be in a bad situation and probably would not have lost any inches. I haven't weighed myself since I became a member, I will have to do so tomorrow and give you guys the great news!0 -
That sounds like a great workout! Do you do all of those each workout or split it up to work specific body areas on specific days?
I've just started weight training again and so right now I'm just spliting it up as day 1 = cardio, day 2 = upper body, day 3 = cardio, day 4 = lower body, day 5 = cardio.... two days rest and start over. But once I'm feeling good about my overall fitness upper/lower body, I will start separating muscle groups, arms, chest, back, legs, abs and mix them up.
Cheers!
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I started weight training in November and love it! I've definitely seen an increase in my metabolism and lost inches as well. Nice to see how people mix it up...I separate muscle groups, but throw in circuits in between with mostly plyo work. It's exhausting during the workout, but you definitely get such great results when adding a circuit or two in between sets. I've also started "super sets" which definitely pushes you to go the extra mile.0
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I do them all in the same day - it takes about an hour. My husband does his own routine next to me :-) I read in a few places that beginners should start full body. I like that because my upper body gets to rest while I'm alternating with a lower body exercise. Your approach of upper and lower body seems fine too - the workout would probably take less time and allow you to work each area more thoroughly.
For the last two weeks, I do strength training 3 days and couch to 5K on the other 3 days. Monday is my rest day.0 -
Hello everyone my name is Amara. I am just about to start a new fitness regime and strength training is going to play a major role in it. I am super weak so it's going to be a tough path but it's a path I'm looking forward to. I plan on doing the bulk of my strength training at home following DVD's. (I'm a huge fan of Jillian Michael's. They are intense!) I'm happy to have joined this group and I hope this will keep me motivated.0
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Welcome Amara. I'm Amrita. Jillian Michaels is definitely very popular. Not too long ago I was wondering was this 30DS that everyone was talking about.0
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Hi Nicole
How long have you been doing this for so far?
I just started weights today (though I'm a qualified gym instructor so I had to learn a lot of exercises with free weights).
Today is the first real day of my clean eating and training! I'd love to lose 4 inches like you!
I'm got dumbbells and a barbell! I also have a total gym XLi and a treadmill... I use the treadmill for the first 10mins as a warm up - walking on incline.
I then do a full body workout! I will do this for the first month or so and then will begin to split it into groups on certain days (legs on Mon, Shoulders/chest on tues etc)
Would be interested to also hear more about your diet.. how many times a week you're doing weights etc..
I'll add you as a friend
I know you can't believe this but I started about 2 weeks ago! I forgot to mention in my main post that I am preparing for a Figuring/Bikini Contest in Tulsa and my trainer has me on a very strict diet. This consists of protein shakes, grilled chicken, snacks of only peanut butter and jelly sandwiches on wheat, and lots of water, I do mean lots! I started around the 12th of February and he gave me a list of what I was supposed to eat at this time which is every 2 hours after my first meal. It's nothing that could cause my body to go into shock it's really a healthy diet. You have weight lifters who are on the "juice". I think you all know what that means? (smile). He is not one of those trainers! I am in the Navy and cannot afford to lose my rank for this. I do weight training sometimes 6 times a week (twice on mondays, wednesdays, and fridays). He started me off with doing 4 sets of 40 on situps and push-ups. I told him that I am not good at push-ups at all because my core at the time was not strong, so he told me to just do girl push-ups(half-way) ones. Any type of weight training is good for you, as long as you are comfortable with the weight you have in your hand. Don't worry about the heavy ones just yet, you will work your way there. You are doing good, I am just learning new techniques and I will share them with you! Keep up the good work, and I love this website!
That's brilliant!! Hopefully I'll see some changes in 2 weeks - I'm doing a lot of walking/running and strength training! I had a trainer last year but then I stopped cause I got sick and had some problems - he had me on a strict diet back then - I'll have to get it out and start it again...although I'm eating pretty well these last few days...
I eat mainly porridge, vegetables, rice, chicken, turkey, yogurts - just needa eat a bit more of it all cos I don't think I'm eating enough tbh.
I developed my own beginner programme to start out on (I'm a qualified gym instructor and study degree in sport science so know the theory and practical side of things) ... I'm thinking of getting a specialised strength trainer to develop me a programme after I've done about 4-6 weeks of building myself up.
We had to learn some techniques for our gym qualification but not all of them so it could be good to get my trainer back to help me develop more!
Because i've just started, I do full body workouts 3 times a week - but I'll be changing that to specific muscle groups after about 4-6 weeks of the full body! At the minute, I'm mainly concentrating on keeping myself motivated on both strength training and cardio! Once I get into a rhythm - I'll mix it up a bit more! 0 -
[/quote]That's brilliant!! Hopefully I'll see some changes in 2 weeks - I'm doing a lot of walking/running and strength training! I had a trainer last year but then I stopped cause I got sick and had some problems - he had me on a strict diet back then - I'll have to get it out and start it again...although I'm eating pretty well these last few days...
I eat mainly porridge, vegetables, rice, chicken, turkey, yogurts - just needa eat a bit more of it all cos I don't think I'm eating enough tbh.
I developed my own beginner programme to start out on (I'm a qualified gym instructor and study degree in sport science so know the theory and practical side of things) ... I'm thinking of getting a specialised strength trainer to develop me a programme after I've done about 4-6 weeks of building myself up.
We had to learn some techniques for our gym qualification but not all of them so it could be good to get my trainer back to help me develop more!
Because i've just started, I do full body workouts 3 times a week - but I'll be changing that to specific muscle groups after about 4-6 weeks of the full body! At the minute, I'm mainly concentrating on keeping myself motivated on both strength training and cardio! Once I get into a rhythm - I'll mix it up a bit more!
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Sorry I am just getting back to you. I been training alot and I haven't had much time to log in. You are on the right path. I mainly eat grilled chicken, only egg whites in the morning, lots and lots of water! When I go to the bathroom, I fill up my bladder once more. The more water you get into your body, the less food intake you will have. It's just like going to a buffet lol. Most importanly, I try to eat a serving of meat (fit the palm of my hand) and vegetables(fit the palm of my hand). I exercise 2wice a day now. Just getting little bits of exercise everynow and then. My trainer has a bootcamp class that I attend every morning. Now that I have been going early in the morning, I been wanting to exercise more and more lately. It's great that you are doing your walking and cardio. Keep up the good work. I have to weigh myself but as I am building muscle my numbers might jump up from 162. I am still doing a little cardio(treadmill) and lower back exercises alot so that I can trim my waist and get that nasty fat off lol. Well talk to you later.0 -
bump0
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Today was my first day with "The New Rules of lifting for Women". First time doing a specific strength training workout and it feels great. Will be back in the gym on Wednesday.0
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Thats good to know Katie! Remember to stay focused & motivated!!0
