Journey, Not A Destination

Well, as I mentioned, I'm following the 'Buff Brides Workout' which basically entails a gradual progression of workout intensity over 24 weeks. I actually really like it but am skeptical if I'm benefitting from it. Essentially, you work each muscle group, three sets- One day would look like this:

Push-ups
Lunges with d/b
Alternating hammer curls
One-arm d/b rows
Crunches on swiss ball
Side bends
Bent-leg kickbacks
Wall sits with ball
Tricep dips
Lateral raises

I have started to try to do the workout as a circuit, taking only 30 seconds in between exercises and then resting for 2 minutes between sets. It really gets my heartrate going. It's a pretty well-rounded workout and challenges me, pending I do slightly higher weights than are recommended. It's slightly different for each day of the week and is divided into two week segments, increasing in difficulty and compexity biweekly. Wow, I need to work on my brevity- I'm so incredibly long-winded.
 
Hey Steve, I mentioned in an earlier post that I tried yesterday doing the heavier weights with less reps. The thing is, today i'm only a tiny bit sore. Does this mean that I need to increase the weight that im using? Thanks :)
 
TomO said:
This should be a sticky somewhere. You've said all this before many times, but each time you say it, either you do it more clearly, or I understand it better. Either way, this post is a gem.
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Thanks Tom. With so much emphasis placed on physique transformation nowadays, the media has swarmed in and made a mess of things. People don't know where to turn and when they do turn, they usually hear contradicting pieces of information, which only leads to frustration.

You have to believe in what you are doing. Period. If you don't, you will not adhere long enough to make a lasting change.

This said, I know some of the things I discuss make this stuff seem "hard." But what the readers of this forum have to understand is this: The human body is complex. There are so many angles to view it from and so many responses and adaptations that our bodies go through as we progress down this path that it can seem next to impossible to get a grasp on the total package. But, the total package for YOU (as in the readers) is not the science. If you wanted to be scientists of the human body, you would have done so.

What you want is to find what works. What leads to the most optimal results for you personally? And the only way to do this is trial and error while applying the BASIC fundamentals.

You don't really have to bother yourselves with the science.

At the end of the day, it is all very simple. Eat right, lift weights, exercise aerobically, control and monitor, and stay focused on not only what you want, but also why you want it.... and things WILL fall into place. No science about it.
 
At the end of the day, it is all very simple. Eat right, lift weights, exercise aerobically, control and monitor, and stay focused on not only what you want, but also why you want it.... and things WILL fall into place. No science about it.
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Gold star sentence...
 
Crazybecka88 said:
Well, as I mentioned, I'm following the 'Buff Brides Workout' which basically entails a gradual progression of workout intensity over 24 weeks. I actually really like it but am skeptical if I'm benefitting from it. Essentially, you work each muscle group, three sets- One day would look like this:

Push-ups
Lunges with d/b
Alternating hammer curls
One-arm d/b rows
Crunches on swiss ball
Side bends
Bent-leg kickbacks
Wall sits with ball
Tricep dips
Lateral raises

I have started to try to do the workout as a circuit, taking only 30 seconds in between exercises and then resting for 2 minutes between sets. It really gets my heartrate going. It's a pretty well-rounded workout and challenges me, pending I do slightly higher weights than are recommended. It's slightly different for each day of the week and is divided into two week segments, increasing in difficulty and compexity biweekly. Wow, I need to work on my brevity- I'm so incredibly long-winded.
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First, something is ALWAYS better than nothing when it comes to fitness. So you are benefiting from it, I am sure.

You say it gets your heart rate going. When I think of weight training, I prefer to utilize it in terms of what I want most out of it, that being muscle growth or maintenance. Let's face it, that is weight lifting's most important utilization. I leave it to cardiovascular exercise to get my "heart rate going."

In terms of the actual exercise program, it is not to shabby. My only complaint is far too much emphasis on isolation movements. IMO, a resistance training program while dieting should consist primarily of the big movements: squats, deadlifts, bench press, rows, pullups/pulldowns, overhead pressing. Aside from that, I don't seem much of a need to include isolation movements while in a calorie deficit. Most of the time, I include absolutely no arm work while dieting.

How many sets and reps do they have you doing of each thing? And mind you, I don't expect you to change what you've been doing, I am merely throwing my 2 cents at you.
 
somethingnew912 said:
Hey Steve, I mentioned in an earlier post that I tried yesterday doing the heavier weights with less reps. The thing is, today i'm only a tiny bit sore. Does this mean that I need to increase the weight that im using? Thanks :)
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Soreness does not dictate the quality of a workout. I am rarely sore after my workouts and I KNOW what I am doing is working based on results. ;)

Gradual progression is the name of the game. You shouldn't expect to go into the gym and lift as hard as you possibly can each and every single time you lift for an extended period of time. You should gradually increase intensity until plateaus occur.

Personally, I manage fatigue with a closer eye. I normally end up taking breaks or deloading long before I hit plateaus, even while in a caloric surplus.
 
I'm doing 12 reps, 3 sets usually between 7.5-12 pounds, except with lateral raises! They do integrate squats into the other days and chest press as well. Don't fret- I appreciate any input you are willing to provide!
 
Crazybecka88 said:
I'm doing 12 reps, 3 sets usually between 7.5-12 pounds, except with lateral raises! They do integrate squats into the other days and chest press as well. Don't fret- I appreciate any input you are willing to provide!
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Well, as I have stated numerous times in the past, I have found the 4-6 rep range to be ideal for promoting muscle maintenance. I am not saying you can't maintain doing something differently, but I am speaking of optimal results.

And again, all that arm work is futile. To put it nicely, it is a waste of time considering your current condition and goals.
 
good morning STEVE-O hope you are having a super great day..........I am thinking of starting some serious lifting over here!!! Your posts and your avatar always inspire me to keep on improving myself........Hey maybe i'll take a weekend personal trainers course.................just kidding ......thats crazy ....just one weekend??? and poof your a professional trainer??? Makes me wonder about the guys and girls down at our local gym......and it is the only one in town.....small town... low population!!! NO competition.....so people flock to them like they are wizards with great knowlege and for the most part none of them have that great of bods!!!! so yeah it makes me wonder if they took some 4 hour on line course????:eek: :D :rolleyes:

any ways have a good one dude!!!
later STAR:D
 
Steve said:
Hi Bruce, good to have you here!

Generally speaking, I like to tell people that you can't gain muscle and lose fat simultaneously. You are much better off focusing on one goal at a time.

Oh yea, and congrats on the weight loss thus far. That doesn't seem like too much weight to lose in that time period, given your original size and when you started (1/1/07 if I read you correctly).

How did you lose it? How did you eat? Did you exercise? If so, how?

If I were you, and you truly believe that your current weight is your optimum weight, then I would shed down 5-10 more lbs of fat and then initiate a "bulking" strategy where the goal is to pack on weight, mostly muscle if done properly.

However, again, if I were you, I would probably initiate a calorie surplus NOW and try and gain strength and muscle for softball with little worry about physique. I also know that often times a properly initiated strength training routine will work wonders for achy backs and knees. Do you have any problems with these areas, or are they just achy?

Do you follow what I am saying so far? Did I trigger more questions? If so, fire away!
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Steve,

Thanks for the advise! Personally I think that if I lose 5-10 more pounds of fat, I'd look like those guys the muscle men would kick sand on at the beach! LOL

Seriously, I think I am at my optimum weight right now... flexible up to around 195ish. I want to firm up what is "flabby" and gain in strength as well. I don't want to get huge, but I really want to look and feel better about my body and my health.

As far as my own weight loss.. my wife pretty much directed the eating portion. Basically I reduced my caloric intake each day and used some portion control. Very hard to do when someone loves to eat.. like I do!!! Italian food is my downfall! I also incorporated some light to moderate weight lifting as well as about 30-40 minutes on the Elliptical machine.

Staying dedicated to the plan and watching the tonnage drop off was my key. Kind of motivating for me. Now I just want to firm back up and bulk up somewhat.

When I am carrying my excess weight around the softball field, my knees do ache and my lower back is basically fried the next day. Since I have been exercising, I haven't had any pain to date. I am 44 years old, still play the outfield and no sign of relief in that position. I am currently taking this season off from my sunday team to get my butt back in shape and let the aches and pains heal up.

So, confused enough?

Have a great day!

Bruce
 
reach4Astar said:
good morning STEVE-O hope you are having a super great day..........I am thinking of starting some serious lifting over here!!! Your posts and your avatar always inspire me to keep on improving myself........Hey maybe i'll take a weekend personal trainers course.................just kidding ......thats crazy ....just one weekend??? and poof your a professional trainer??? Makes me wonder about the guys and girls down at our local gym......and it is the only one in town.....small town... low population!!! NO competition.....so people flock to them like they are wizards with great knowlege and for the most part none of them have that great of bods!!!! so yeah it makes me wonder if they took some 4 hour on line course????:eek: :D :rolleyes:

any ways have a good one dude!!!
later STAR:D
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Glad to hear resistance training is on the horizon for you Star!

Don't get me wrong, there are some great trainers out there. I just don't think their certification is a big indication of who the trainer is or what capabilities they have. It is a good starting place though. I would highly recommend investing in a trainer who is NSCA, ACSM or NASM certified. They are the best IMO.

But again, they are also no indication of quality. I have met some boobs with these qualifications.

The people who are good are the people who live and breath this stuff. The people who not only care about actually helping others reach their goals, but also care enough about themselves to continually improve on what they already know.
 
brucev1162 said:
Steve,

Thanks for the advise! Personally I think that if I lose 5-10 more pounds of fat, I'd look like those guys the muscle men would kick sand on at the beach! LOL

Seriously, I think I am at my optimum weight right now... flexible up to around 195ish. I want to firm up what is "flabby" and gain in strength as well. I don't want to get huge, but I really want to look and feel better about my body and my health.

As far as my own weight loss.. my wife pretty much directed the eating portion. Basically I reduced my caloric intake each day and used some portion control. Very hard to do when someone loves to eat.. like I do!!! Italian food is my downfall! I also incorporated some light to moderate weight lifting as well as about 30-40 minutes on the Elliptical machine.

Staying dedicated to the plan and watching the tonnage drop off was my key. Kind of motivating for me. Now I just want to firm back up and bulk up somewhat.

When I am carrying my excess weight around the softball field, my knees do ache and my lower back is basically fried the next day. Since I have been exercising, I haven't had any pain to date. I am 44 years old, still play the outfield and no sign of relief in that position. I am currently taking this season off from my sunday team to get my butt back in shape and let the aches and pains heal up.

So, confused enough?

Have a great day!

Bruce
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What does your resistance training look like? Are you working out in a gym?
 
Steve said:
What does your resistance training look like? Are you working out in a gym?
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Steve,

I am doing 30 minutes on the elliptical using the fat burner program. I have increased the levels so I am getting a good work out on there now.

I am trying to stay away from machines and getting back into free weights. Mostly dumbbells. I am working out in the gym now and do not have a work out partner so it's hard to do some lifts by myself due to safety. I know I suffer in that department.

My typical work out is 3 sets x 10 for most exercises. My last set I go to exhaustion. I read in Muscle Mag that you get better reaction from your muscles if you do partial lifts to exhaustion prior to your normal lift. That you do your normal lift with lighter weights. Also, there was an article in there that said you should do your cardio after your lift since your body is already in a fat burning mode... what are your thoughts?
 
brucev1162 said:
Steve,

I am doing 30 minutes on the elliptical using the fat burner program. I have increased the levels so I am getting a good work out on there now.

I am trying to stay away from machines and getting back into free weights. Mostly dumbbells. I am working out in the gym now and do not have a work out partner so it's hard to do some lifts by myself due to safety. I know I suffer in that department.

My typical work out is 3 sets x 10 for most exercises. My last set I go to exhaustion. I read in Muscle Mag that you get better reaction from your muscles if you do partial lifts to exhaustion prior to your normal lift. That you do your normal lift with lighter weights. Also, there was an article in there that said you should do your cardio after your lift since your body is already in a fat burning mode... what are your thoughts?
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First thought of mine.... ditch the muscle mag. Loaded with crap routines. Pre-fatiguing your muscles with partial lifts? There is absolutely NO reason to do this at this stage of the game.

If you lift at a gym, there really shouldn't be many safety concerns. With squats, make sure you lift inside of the rack. If you worry about bench press, stick with dumbbells, they are fine.

I would focus on heavier lifts, which in turn will dictate your rep range. I suggest 4-6. This can be altered once you decide to up your cals. Even then though, I still suggest the core component of your routine be comprised of this rep range.

ALWAYS do your cardio after your resistance training if you are going to be doing them in the same session. Not so much because of some mystical fat burning zone, but more so due to energy constraints.

I also suggest you start upping the intensity of your cardio. I imagine you are doing steady state now. Why not up it to some interval training and eventually high intensity interval training once you conditioning improves.
 
Morning Sweetness! Man I was soooooooo jealous of you yesterday--I daydreamed of fishing and drinking beer, chatting with you about health. Ha ha!! No really I really wish I had been fishing yesterday instead of working. I don't eat meat, and I could never slaughter a land mammal, but I have no qualms about bashing a fish i caught, and ripping out its guts. I sure do love fish! Even though they are so cute. Well, big tuna aren't very cute. Anyway, I posted more before after pics:

http://weight-loss.fitness.com/before-after-between/10851-curvie-girlie-158-138-lbs.html

Let me know whatcha think, have a great day!
 
Curvie Girlie said:
Morning Sweetness! Man I was soooooooo jealous of you yesterday--I daydreamed of fishing and drinking beer, chatting with you about health. Ha ha!! No really I really wish I had been fishing yesterday instead of working. I don't eat meat, and I could never slaughter a land mammal, but I have no qualms about bashing a fish i caught, and ripping out its guts. I sure do love fish! Even though they are so cute. Well, big tuna aren't very cute. Anyway, I posted more before after pics:

http://weight-loss.fitness.com/before-after-between/10851-curvie-girlie-158-138-lbs.html

Let me know whatcha think, have a great day!
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HOLY CRAP GIRL!

You look phenomenal. That ain't the word. You look stunning.

You should be so happy! Congrats.
 
Steve said:
First thought of mine.... ditch the muscle mag. Loaded with crap routines. Pre-fatiguing your muscles with partial lifts? There is absolutely NO reason to do this at this stage of the game.

If you lift at a gym, there really shouldn't be many safety concerns. With squats, make sure you lift inside of the rack. If you worry about bench press, stick with dumbbells, they are fine.

I would focus on heavier lifts, which in turn will dictate your rep range. I suggest 4-6. This can be altered once you decide to up your cals. Even then though, I still suggest the core component of your routine be comprised of this rep range.

ALWAYS do your cardio after your resistance training if you are going to be doing them in the same session. Not so much because of some mystical fat burning zone, but more so due to energy constraints.

I also suggest you start upping the intensity of your cardio. I imagine you are doing steady state now. Why not up it to some interval training and eventually high intensity interval training once you conditioning improves.
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Well, again.. great advise!! You must be this websites Czar! Anyways...

I have up'd my cardio but doing it at the beginning. I think I will start moving it to the end of my workout now. Been thinking about that, you just helped me confirm that idea! I have been doing interval training on the elliptical. That machine gives me a great work out... hate the treadmill.. I am not a long distance walking/running person.

Thanks for telling me to throw out my magazine too. I might wait since they have a great bikini lay out this month.. LOL But, I will definitely think about lowering my reps to 4-6 and increase the weight. I've heard that before.. might be why I am still toning and not gaining too much.

Thanks alot Steve.. you have no idea how much you are helping me make some decisions about my routines!

Have a good one!
 
No problem Bruce, really. Remember, gains in the gym (meaning increases in muscle mass) is brought on namely by nutrition. When I first hit the gym YEARS ago, I did realize improvements in my physique. I lost some fat and even gained some muscle.

That soon stopped though. What did I do? Hit the weights harder and longer.

I was following my intuition. If what I was doing before isn't working anymore, I have to work harder. Be more intense.

Boy was I wrong.

As soon as I figured out how the human body works, I instantly made changes. No longer would I go to the gym twice per day. No longer would I do days completely devoted to arms. No longer would I train 2 hours at a time.

All I had to do was the basics coupled with proper nutritional strategies and bingo! Progress came. And it still comes to this day.

I look how I do today not because I know more than anyone else about how to lift weights. I look the way I do today because I learned how to eat to match my goals.

Exercise is the easy part. If you think of it like a vehicle. Exercise is the body of the car. Sure, it looks really big and important but in reality, it is just a shell. Nutrition. Now nutrition is the engine and the wheels. And that is the truth.

Feel free to stop in anytime.
 
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