Before and During

[Steve]

Assuming that those numbers are perfectly on, it would take you about 10 days to lose 1 pound (3500 calories to 1 lb) ... not counting any hormonal issues that might cause the pounds to fluctuate.

That's also assuming you lose 100% fat. Which is most likely not the case.

Also, I have to admit I don't understand the exercise program you're on. First of all, keep in mind that 10 mins of cardio is going to burn around 70 or 80 calories at most. And I don't understand how the workout can be progressive from 12 reps to 4-5 reps if you're not increasing weight over that period. If you're still squatting 20 lbs after 4 weeks of doing this plan, then something is wrong, IMO.

Ditto.

 

[AmberSD]

You're not beating me up, really, I appreciate everything. And I am desperate LOL!!!

When I say that I'm not trying to lose weight I mean that I'm not trying to lose pounds, for example...I'm not trying to go from 130lbs down to 115lbs or whatever numbers. IMO losing body fat and losing weight are different. I'm focusing on body re-composition...I'd actually love to be 140lbs...as long as it's mostly muscle...say 18-20% body fat....but there I go rambling numbers again and I don't want to focus on numbers.

I've only been lifting the weights seriously since mid August. And I totally understand that I need to lift heavy....but everyone has to start somewhere right? I'm lifting as heavy as I can and continuously increase the weight. The dumbbells that I have go up to 45lbs ...I know that is not "heavy" but it's a start. When I get to the point of being able to lift more, I will buy more.....or am I doing this wrong?

So starting from squatting nothing to squatting 20lbs isn't progress????? Ugh, I'm so confused.

 

[Steve]

Sure, it's progress. Looking over your routine though, it could use a lot of work. Not to send you on a wild goose chase... but I'm wondering if you read the Conceptual Side of Weight Lifting sticky?

 

[KaraCooks]

When I say that I'm not trying to lose weight I mean that I'm not trying to lose pounds, for example...I'm not trying to go from 130lbs down to 115lbs or whatever numbers. IMO losing body fat and losing weight are different. I'm focusing on body re-composition...I'd actually love to be 140lbs...as long as it's mostly muscle...say 18-20% body fat

Right. Ok, still throwing things against the wall to see what sticks ..

I know it's not about numbers, except that to some degree it is. The thing about gaining muscle is that most people vastly overestimate the amount of muscle they are or can gain. Part of that is wishful thinking - if I'm working out and not losing pounds, then it must be because I'm gaining muscle. But factually most women, if they are just starting out AND if they're working their asses off AND if they're eating perfectly AND they're genetically capable, will gain maybe 1-2 lbs of muscle a month. Maybe. After the first year of training, than number drops by half. After the 2nd year of training that number drops by half again. Most (adult) women can only expect to gain around 20-30 lbs of muscle over the course of a lifetime of training - again assuming certain conditions and given that they're not taking drugs to artificially increase muscle growth. (For references, there are several articles about this on Lyle McDonald's site and he gives numbers and sources - all the numbers and sources and references are in that range.)

So ... at this point, you most likely are not going to "swap" muscle for fat at a 1 to 1 ratio. If you want to cut fat, it's going to be about losing weight - to some degree.

I've only been lifting the weights seriously since mid August. And I totally understand that I need to lift heavy....but everyone has to start somewhere right? I'm lifting as heavy as I can and continuously increase the weight. The dumbbells that I have go up to 45lbs ...I know that is not "heavy" but it's a start. When I get to the point of being able to lift more, I will buy more.....or am I doing this wrong?

ARe dumbbells the only thing you have? Do you have a bar you can use? Because the thing about dumbbells is that they restrict you to what your grip strength is. Meaning if it's heavier than you can comfortably hold in your hands, you might be shortchanging the rest of your workout. I'll bet my next paycheck that you can squat a hell of a lot more than 20 lbs - but you might not have the strength in your hands to hold it. Also you get a more effective squat with the weight on your shoulders because it engages your core differently. (Again, I defer more to Steve here, but based on my reading and experience ...!)

So starting from squatting nothing to squatting 20lbs isn't progress????? Ugh, I'm so confused.

It's progress, absolutely, it just seems very slow progress to me. Women tend to underestimate their own strength and not push themselves as hard as they're capable - especially if they're working from a program and not working with a trainer. I'll give an example and I'm not saying this to set myself up as being special ... but just as an example because *I* considered myself pretty much a wimp. When I first started squatting, I squatted 45 lbs (just an empty bar on my shoulders). After 8 weeks (doing it twice a week) I was squatting 90 lbs. I would NEVER have put 90lbs on the bar - hell, I'd never have squatted with the bar if I knew it was 45lbs empty - if I didn't have a trainer telling me "do this or else". Same with bench presses. When I first started doing them, I could barely bench an empty bar (45 lbs) for 3x8 w/out help at the end. Now I can bench almost double that.

Ok, also I know I seem to have harped on the squat here - and it's not necessarily the be-all of exercises, but it's kind of the most basic guideline I can see for where your routine might be failing you. It just doesn't seem to me that you're making progress as fast as you could be. That might be equipment related - but if you're not really stressing the muscle, then you're not really doing as much as you could/should to maintain muscle and speed fat loss.

I strongly second Steve's advice to read the sticky thread titled The Conceptual Side of Weight Lifting. I think it might give you a boost.

 

[KaraCooks]

Also I want to address the whole "everyone has to start somewhere" mindset.

I totally agree that everyone has to start somewhere - but most people (and ESPECIALLY women) underestimate what their "somewhere" should be and they underestimate the amount of progress they could/should be making.

If you're not pushing yourself and your muscles to a stress point (and I'm not talking pain, but progress), then you're stuck at the starting line. You should be able to CONSISTENTLY add weight every single workout to the point that you fail ... then you can back off a bit for a workout or two ... and then try again.

The idea behind building muscle is working to near failure .. if you're not getting there, then you're not really progressing. But I'm just quoting Steve from his thread. I'll provide this quote from what he writes - but I strongly encourage you to read the whole of it (even though it's long - it's worth it). I've marked a few of the parts that reference what I'm talking about in relation to your "progress":

• BALANCE
  We want to be sure to maintain an optimal balance of the bodies muscles. Often times people will train the muscles they see "harder" than the muscles they don't. In doing so, the chest, shoulders, biceps, abs and quads get overworked while the back, glutes and hamstrings get under-worked. This can cause some problems. A good way of fixing this problem is always balancing out pushing with pulling movements for upper and lower body.
• OVERLOAD
  We have to force the muscles into getting stronger and bigger. Simply working them isn't enough. You need to work them *enough*. The load must be above what it's ordinarily accustomed to (overload). If it's not, you're not providing your body with a reason to positively adapt.
• PROGRESSION
  What's an overload today won't be an overload next week, month or year. We adapt to overload by getting stronger. If 100 lbs is an overload now and you use it sufficiently, your body will work to better handle said 100 lbs in the future. Once it's adapted, 100 lbs will be the new maintaining load rather than an overload. This is known as accommodation. Therefore, to elicit further change, you have to progress the overload - and this is a term many have heard before, progressive overload. How quickly your body adapts and thus how frequently you have to progress depends on many factors such as training age (how long you've been training), nutritional status, type of exercise, etc, etc.
• INTENSITY
  This is tied in with overload. There is a certain threshold that's required if muscle is going to grow (during sufficient calories) or maintain itself (during dieting). This is the whole concept of "giving your body a reason to hold onto the muscle while dieting by lifting sufficiently heavy weights." It's a good idea to have a loose definition of intensity. Many people confuse it with "working hard." That's not intensity though... that's intensiveness. Intensity, as defined by most strength coaches as simply the percentage of maximal strength. Take the squat for example. If your maximum effort allows you to squat 100 lbs, training with loads in the 80-95% range of your max effort is more than likely going to be a stimulating or maintaining load. Anything below that is more than likely under this threshold and while it can burn calories and prompt some adaptations in the metabolic/oxidative qualities of the muscle, it's not going to provide you with that overload you're seeking. So intensity of 70-80% and below is really going to be insufficient in terms of building or keeping muscle and this is why the whole "pump and tone" mentality is something I've spoken out against in many instances around here.
• VOLUME
  Not only do you need to be above a threshold to get stronger/bigger muscles, you also need to do enough work above this threshold. Using the above example of squats, obviously 100 lbs is providing an overload since it's your max effort ability in the squat. So going in and doing one set of one rep would essentially overload the neuromuscular system. However, you have to take the total amount of work into consideration. Overload is primary, but you also need enough work at said overload if that makes some sense. Without getting too in depth, something like 20-60 reps per muscle each time you train is probably about right in terms of providing adequate work. So call it 30 reps... that can come using 6x5, 5x6, 3x10, 10x3, etc.
• FREQUENCY
  Above I mention "each time you train." Our muscles respond to the stress of training by first decreasing its "state." It's like when someone is sick. Their state declines. Then their body responds by fighting off the sickness. More often than not, before all is said and done, their state actually reaches a point above and beyond what it was prior to their sickness. And this is the general stress-response mechanism of the body. Our bodies handle all stress (physical/mental/etc) similarly.

 

[AmberSD]

Yikes! I just read the sticky...so much information!!

I think what I'm getting is that I'm not pushing myself hard enough??????

Yeah, all I have so far are dumbbells. I'm hoping to get a bench with a bar and some weights in the next couple of months though.

Ok, so I need to push myself harder, lift heavier, stop comparing myself to others, and give myself more time to see progress....anything else?

Steve, you mentioned that my routine could use a lot of work. Do you have any specific suggestions?

 

[KaraCooks]

If you keep reading down through the posts in the "Conceptual Side" sticky, Steve posts a couple of workout structures you could use as a starting point.

I'm sure he can give you suggestions based on your current equipment to adapt those.

 

[Steve]

I think what I'm getting is that I'm not pushing myself hard enough??????

I'd say it's more the structure of your routine. Specifically:

Monday & Thursday
- 20lbs one arm dumbell row 3 sets, 8-10 reps
- 12.5lbs bicep curl 10 reps/ 12.5lbs hammer curls 10 reps/ 12.5lbs curls twisting arm (don't know what they're called and can't explain that well). I need 15lb weights for this but I don't have them yet.
- 12.5 lbs in each hand should press 1st set is usually 12 reps, 2nd set about 10 reps and 3rd set 8-10 reps (I have weak shoulders apparently).
- 8lbs lateral raises (I really suck at these) 3 sets, 6-8 reps. sometimes the last set is with my arms bent at 90 degrees OR with 5 lb weights with a straight arm.
- 12.5lbs in each hand chest press (hubby spots me for these) 3 sests 10 reps
- 10lbs skull crushers 2 sets, 10 reps/ 8lbs tricep extention???(bent over and extend arm) 8-10 reps
- 10lbs flys 3 sests 10 reps (I only do these sometimes)
- 10lbs dumbbell side bend (I only do these sometimes)
- 10lb crunches on the big ball (I only do these sometimes)

Too much volume. Too much isolation work. Not enough economy (meaning the movements you're doing aren't providing you the most bang for your buck, which is really important while dieting).

Tuesday & Friday warm-up 4mph for 10 minutes, stretch.
- 10lbs in each and squats 3 sets, 8-10 reps
- Lunges 3 sets 10 reps each leg no weight yet, will start with 8 lbs next week.
- calf raises 3 sests 15 reps no weights.
- 20 lbs in each hand deadlifts (I'm scared of these since I have a back back) 3 sets 10 reps.
- Reverse hyperextention on the big ball for lower back 10 reps.
- Hamstring press on the big ball 3 sets 10 reps.
- Superman hold for as long as I can (10 counts) 3 times (I only do these sometimes)

I'd choose a number of different movements; primarily adding in some unilateral work for your lower body.

***

Compare and contrast what I presented in terms of the sample routine in the sticky against what you're doing here.

With the available equipment, I'd much sooner see you do something like this:

Template A - Heavy

Goblet Squat - 3-5 sets of 4-6 reps
Chest Press - 3-5 sets of 4-6 reps
Assisted Chinups - 3-5 sets of 4-6 reps
Single Leg DB Romanian Deadlifts - 2 sets of 8-12 reps

Template B - Light

Romanian Deadlift - 2-4 sets of 12-15 reps (depending on your back, what's wrong?)
Overhead Press - 2-4 sets of 12-15 reps
DB Row - 2-4 sets of 12-15 reps
Single Leg Squats to a chair or something similar - 2 sets of 8-12 reps

Template C - Moderate

DB Reverse Lunge - 3 sets of 8-12
SHELCs - 3 sets of 8-12
Pushups (modified if necessary) - 3 sets of 8 - 12
Single Arm DB Rows - 3 sets of 8-12

You could throw some arm are core specific stuff in at the end if you'd like, but nothing crazy.

This is not written in stone at all. Just throwing it out there so you see the differences.

Ok, so I need to push myself harder, lift heavier, stop comparing myself to others, and give myself more time to see progress....anything else?

Heavier to a degree. I wouldn't lift "heavily" until you are 100% squared away with appropriate form. And once you are... it's not a matter of pushing yourself to failure, as noted before. But you should be hovering around that threshold, meaning you should be leaving 1-2 reps in the tank just shy of failure.

 

[AmberSD]

What are SHELCs?

 

[KaraCooks]

[No message]

 

[AmberSD]

OH! I already do those, I just didn't know the name.

 

[AmberSD]

With the available equipment, I'd much sooner see you do something like this:

Template A - Heavy

Goblet Squat - 3-5 sets of 4-6 reps
Chest Press - 3-5 sets of 4-6 reps
Assisted Chinups - 3-5 sets of 4-6 reps
Single Leg DB Romanian Deadlifts - 2 sets of 8-12 reps

Template B - Light

Romanian Deadlift - 2-4 sets of 12-15 reps (depending on your back, what's wrong?)
Overhead Press - 2-4 sets of 12-15 reps
DB Row - 2-4 sets of 12-15 reps
Single Leg Squats to a chair or something similar - 2 sets of 8-12 reps

Template C - Moderate

DB Reverse Lunge - 3 sets of 8-12
SHELCs - 3 sets of 8-12
Pushups (modified if necessary) - 3 sets of 8 - 12
Single Arm DB Rows - 3 sets of 8-12

You could throw some arm are core specific stuff in at the end if you'd like, but nothing crazy.

This is not written in stone at all. Just throwing it out there so you see the differences.

I see the difference. But I'm wondering how I'm going to get defined bicep's and shoulders (one of my goals that I may not have mentioned before) doing this routine.

I can't do chinups. I can't even do negatives. What can I do in place of chinups?


OH, good news....I did squats last night with 20lb dumbbells in each hand...Kara you were right, I CAN lift more. I will test out 30lbs next week.

 

[KaraCooks]

But I'm wondering how I'm going to get defined bicep's and shoulders (one of my goals that I may not have mentioned before) doing this routine.

With these:
Overhead Press - 2-4 sets of 12-15 reps
DB Row - 2-4 sets of 12-15 reps
Pushups (modified if necessary) - 3 sets of 8 - 12
Single Arm DB Rows - 3 sets of 8-12
Chest Press - 3-5 sets of 4-6 reps
Assisted Chinups - 3-5 sets of 4-6 reps

I need to take photos of my arms and shoulders and start marking my progress that way. I'm currently working on the StrongLifts 5x5 program (Overhead press, Bench press, rows, pushups, and chinups are the only "upper body" work that I do) and with just 4 workouts, it's already made a visible difference in my arms, shoulders, and back.

I can't do chinups. I can't even do negatives. What can I do in place of chinups?

I can't either and it pisses me off. I'm going to try assisted chinups with a resistance band next. The chinups are a major component of the StrongLifts program and it just makes me angry that I can't do them. I'm DETERMINED to be able to do them.

A group of us are actually running a over on another forum. You can see our struggles with the damn chinups.

OH, good news....I did squats last night with 20lb dumbbells in each hand...Kara you were right, I CAN lift more. I will test out 30lbs next we

Yay! I know you can!

If you're interested in the StrongLifts beginners thing, the 5x5 program is here:

 

[KaraCooks]

Ok, so I posted some photos of my upper body and will continue to update over the next few months as I continue with the StrongLifts program.

Keep in mind that I have a bit more bodyfat than you do, so I'm a bit more "padded" ... but I'm hoping to document the increase in definition in my upper body - just doing the types of exercises that Steve recommended:

 

[Steve]

I see the difference. But I'm wondering how I'm going to get defined bicep's and shoulders (one of my goals that I may not have mentioned before) doing this routine.

For example, you can always pull more weight than you can curl. Why, because pulling (rowing) uses your biceps, shoulders, rhomboids lats, traps, etc. Curling uses your biceps and somewhat shoulders.

If you're loading your biceps with more weight doing pulling motions, what makes you think you're not going to improve them?

Not to say you can't add some arm/shoulder specific stuff in at the end.

 

[AmberSD]

With these:
Overhead Press - 2-4 sets of 12-15 reps
DB Row - 2-4 sets of 12-15 reps
Pushups (modified if necessary) - 3 sets of 8 - 12
Single Arm DB Rows - 3 sets of 8-12
Chest Press - 3-5 sets of 4-6 reps
Assisted Chinups - 3-5 sets of 4-6 reps

I need to take photos of my arms and shoulders and start marking my progress that way. I'm currently working on the StrongLifts 5x5 program (Overhead press, Bench press, rows, pushups, and chinups are the only "upper body" work that I do) and with just 4 workouts, it's already made a visible difference in my arms, shoulders, and back.


I can't either and it pisses me off. I'm going to try assisted chinups with a resistance band next. The chinups are a major component of the StrongLifts program and it just makes me angry that I can't do them. I'm DETERMINED to be able to do them.

A group of us are actually running a over on another forum. You can see our struggles with the damn chinups.

Yay! I know you can!

If you're interested in the StrongLifts beginners thing, the 5x5 program is here:

The 5x5 thing looks really cool...thanks!

OH, so my legs hurt SOOOOOO bad for THREE days after doing 40lb squats!!! I think I'll keep the weight the same instead of upping it.

 

[AmberSD]

For example, you can always pull more weight than you can curl. Why, because pulling (rowing) uses your biceps, shoulders, rhomboids lats, traps, etc. Curling uses your biceps and somewhat shoulders.

If you're loading your biceps with more weight doing pulling motions, what makes you think you're not going to improve them?
Not to say you can't add some arm/shoulder specific stuff in at the end.

I don't think that I'm not going to improve....I was just asking since I didn't understand.

Kara - I will check out your pics.

I won't be able to workout my upper body until my back heals (my right lat is done for!). I pushed myself too far on doing negative pullups (assisted with my feet on a chair). I will start the workout you gave me Steve. How long should I do it for until I change it up, 12 weeks?

 

[KaraCooks]

OH, so my legs hurt SOOOOOO bad for THREE days after doing 40lb squats!!! I think I'll keep the weight the same instead of upping it.

Progress!~

No seriously, I think you doubled the weight, right? Ouch!

The StrongLifts plan works with a 5lb increase every time you work out, until you hit the point you can't lift the weight any more, then you drop back to the previous workout where you could complete the sets.

That's the same rate I got to my last squat strength - I lifted 2x or 3x per week and only increased about 5lb each time. That way there wasn't pain from the sudden increase in weight .. just a good solid worked out feeling!

Oh and I'm not Steve ( ) but I know what he'll tell you about changing it up: there's no need to change up unless you're no longer seeing progress or unless you're bored with what you're doing and it's making you slack off. If you work with his plan (or the StrongLifts plan or whatever) and are slowly increasing weight and making progress, then changing it up just because it's been a certain number of weeks is pointless and could be counterproductive. This thing that a lot of people put out there as gospel about "you have to change it up to keep your muscles guessing" is just a bunch of BS. Change when your body needs to change - and that can't be put on a weekly timeline.

 

[AmberSD]

Progress!~

No seriously, I think you doubled the weight, right? Ouch!

The StrongLifts plan works with a 5lb increase every time you work out, until you hit the point you can't lift the weight any more, then you drop back to the previous workout where you could complete the sets.

That's the same rate I got to my last squat strength - I lifted 2x or 3x per week and only increased about 5lb each time. That way there wasn't pain from the sudden increase in weight .. just a good solid worked out feeling!

Oh and I'm not Steve ( ) but I know what he'll tell you about changing it up: there's no need to change up unless you're no longer seeing progress or unless you're bored with what you're doing and it's making you slack off. If you work with his plan (or the StrongLifts plan or whatever) and are slowly increasing weight and making progress, then changing it up just because it's been a certain number of weeks is pointless and could be counterproductive. This thing that a lot of people put out there as gospel about "you have to change it up to keep your muscles guessing" is just a bunch of BS. Change when your body needs to change - and that can't be put on a weekly timeline.

Ok, great!!!! I will let y'all know how I'm doing as time goes on and I will probablly be back with questions.

Yeah, I doubled the weight on the squats. I want to do them again at 40lbs and see how it goes.

Those one legged deadlifts that Steve listed look HARD!!!! OH and one legged SQUATS ..... yeah right!

 

[Steve]

Single leg squats are hard. But great. I'm not suggesting you squat all the way to the ground. You build up your strength and mobility. For starters, squat to a chair, table corner, or something of that nature. You can adjust the height with books or something like that.