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either would work...do what you prefer!
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absolutely. or burpees or mountain climbers. Then you can jog in place for your recovery period.
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I would definitely pull back to no more than every other day for lifting. I really dont think you can bulk on 1400 cals a day. your muscles might be inflamed/retaining water, though. Try 3x/week lifting and 3x/week running with a rest day OR 3x/week lifting plus HITT/BWM and see how you do.
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tsk, tsk...you stopped in the middle?!?! JK I would start over at the beginning. Sure you could cut stage 1 in half, but they are such good basic moves, I would recommend doing the whole thing to really build strength.
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wbfd - way to kick it!! emgel - looks like you have a great week planned. remember to leave some gas in your tank for the actual race! beeps and sue - OK, OK, stage 6 next!! ramalem - yeah for sore arms!! Look around your house for heavy things to lift: kids, kitty litter, furniture, etc, so that you can tax your legs. I…
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jdubbs - what deficit are you shooting for? If you are gaining weight (whether fat or muscle) you are eating in a calorie surplus. Adding cardio on non-lifting days works for some (like me!). Others find cardio makes them hungry and unable to stick to their eating plan. Could you give us some stats? I dont think…
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Jo - Sorry your little one is sick...way to push through and get 'er done, even with your cold. at the lower weights, the dumbbells at my gym go up by 2.5lbs, but now I am struggling with the same thing you and beck are. 30 to 35 pounds, then 35 to 40. I bought some 1kg wrist weights a while back and it really works well!!…
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oooh, all this talk about awesome stage 7 is making me question the "optional" stage 6 that I should start next week. I did hot yoga last night. Boy, my body media fit was NOT impressed by that workout! I assumed I had burned some good cals so I did not feel bad about a small piece of pizza with my smoothie...but I…
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Liza - have fun with NROL4W! My suggestion is to start at 95 where you did your squats. There are lots of opportunities to add weight, so do it when you can. Manic - Yes, dear, please go to the gym. beeps - sounds like the old "long walk for a short drink". Sorry about your car!! Have fun lifting today. cowgirl - LOVE your…
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hey everyone! A trip to the gym did not fit in the schedule today (at least it has not yet!) as we had kids over for a sleepover and hubby is out of town. I made AWESOME whole wheat scones for breakfast. With butter and heavy cream in them, I thought they would be a million calories, but I put the recipe into the…
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What she said!
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yes, but the muscles like the biceps are secondary to the lift. I understand your question, but the same thing could be said about the core work of the shoulder press and the SB Crunch.
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good morning ladies...hope everyone is enjoying their saturday. Unplanned rest day for me. I pulled my hamstring last night playing soccer. Not very badly, so I hope that a day off will have me set for lifting tomorrow. It is so frustrating to get injured, as I am in pretty good shape.mary - I agree with the advice on the…
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This is a typical pull/push combo, like chest press and row.
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rsharper - you should not bring your working leg down. sam - that is so exciting about becoming a zumba instructor. Looking forward to the deets on how you do it! I did some easy yoga this am. I have soccer tonight, so I will get back to lifting tomorrow...that will make 3x for this week: yeah! What is everyone up to this…
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Jo - I had the same exact problem with the chest press. I broke through last workout by using momentum. Lean back with the weights resting on your hip flexors. Then, in one move, just bring the weights back and power them up. I found once I did one rep, I could do a bunch. Way to beat up those single arm squats!! Soccer…
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Agree that core should be squeezed for every lift, since we are doing full body moves. For most lifts, your hands should be tightly squeezed as well, in order to maximize your grip. Beyond that, I think it's hard to generalize. For example, when you squat, you should pull your shoulder blades together, but that's not…
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Hi Ladies - hope everyone is doing well! I did my run to track/sprint workout/run home today...ok, its definitely more like a jog home, but one heck of a HIIT workout! hubby is off to a conference, so I will be subject to fewer drinks being put in my hand for the next 4 days. He means well! I did so well on cutting weight…
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Eve - yes, that is the way you should be doing jump lunges. Is your bicep pain near your shoulder or near your elbow? I would recommend ice and ibuprofen. Cphan - I am jealous that you get to lift with your hubby! And since you are both into lifting, it won't be long before you get that power cage!
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Thanks for the props ladies...its so fun having a group of like-minded gals! rsharper - yes, you can use a barbell, but I would advocate sticking it out with the dumbells. grip strength comes up about every other day in the threads, but, for me, the issue has faded. I am now in stage 5. beeps - way to jam on your workout!…
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I would eat at maintenance for the first eight workouts and see how it goes. You can always adjust your intake.
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Hi ladies - I had an amazing workout this morning!! I have finally conquered the 35 pound dumbbells for the chest press! I figured out how to use a bit of momentum to get my first chest press done and after that, it was cake! I did 9, 8 and 7 reps!! Now I have to add weight...sigh! What really struck me today was how…
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good morning everyone!!! I had an awesome 5A3 workout this am. I am LOVING the 4 rep sets...I just wish there was not so much sitting around time! I got over my issue with the 35 pound dumbells on the chest press and did twice the number of reps I should have. I also did THREE two minute planks...thanks to really good…
