No, I wouldn't increase weight until you are able to get all reps of all sets. Give it one more try. If you can't complete, we will try something different.
Journey, Not A Destination
- Thread starter Steve
- Start date
No, I wouldn't increase weight until you are able to get all reps of all sets. Give it one more try. If you can't complete, we will try something different.
Really, while you are dieting, plateaus in strength are a certain. Your body is adapting to this type of training neurally. This time continuum may be different for different exercises.
So don't fret when your strength plateaus on one exercise. If you don't improve today, we might try wave loading until the end of this training cycle. Then, at the end of this training cycle, a few exercise selections should probably change in the routine.
LynnZ
New member
Good morning wonderful.
Who is to dictate what any man or woman should look like? Conformity is stupid IMO. Beauty is in the eye of the beholder. And being who and how YOU want to be is critical to happiness IMO.
That said, Noel is one of the most beautiful people I have ever met in my life. Honest to goodness. Most amazing, heart felt personality out there. And stunning in looks. I give her my props, I'll tell ya that.
What you say is true...happiness is everything. She is very pretty...I guess its just rare for me to see a female that toned...and therefore its...abnormal and strange for my eyes....no doubt I'm sure shes an amazing person (being friends w/ you and all,
) I cant even imagine the amount of determination, dedication and work she puts into her body!!
What you say is true...happiness is everything. She is very pretty...I guess its just rare for me to see a female that toned...and therefore its...abnormal and strange for my eyes....no doubt I'm sure shes an amazing person (being friends w/ you and all,
She looks HUGE in those pics, but she doesn't IRL.
Her level of determination for surpasses mine.
What a wonderful thing to say about a friend
I say good things abou good people.
I would say good things about you too, Mal.
bethann1156
New member
Good morning Steve! So nice you could take your work outside and enjoy the day! Nothing like fresh air and sunshine!
Have a great day and workout!
Beth
Have a great day and workout!
Beth
the_a_train
New member
I dont have an exact goal weight, I just want to be happy with a nice size and loosing the excess. I have already started to notice a huge difference in lung capacity, and being able to do some things that I wasnt able to do a few months ago.
I do not do the wieghts every day, usually take it light over 1/2 days a week just doing the morning and night jog. The walk used to to take me around 40 minutes to complete, now I can jog it within 25 minutes.. I feel that this is a vast improvement.
As you have said, I need to break away from the isolation excersises, decreasing the time on arms and abs. Could you provide me with some hints for other excersises?
As far as nutrition, eating vegetables and fruit on a daily basis as well as removing all high sat. fatty foods from my diet. I try to keep things like pasta to minimal, as I dont think I would be able to burn off the carbs that it packs. I do stirfrys with rice, etc which has vegies and meat (iron) in it. Perhaps you could suggest something that would be best suited?
I dont take your word as gospel, but I am interested to get some insight from someone who has been there and done that so to speak.
Thanks for your time in replying Steve, I greatly appreciate it.
Good morning Steve! So nice you could take your work outside and enjoy the day! Nothing like fresh air and sunshine!
Have a great day and workout!
Beth
Thanks Beth!
Good thinking. The number on the scale doesn't matter all that much. Looking good is what matters! Just remember that your primary goal right now should be fat loss. Not muscle gain. Trying to do both at once, most often, will leave you at a stand still.
Progressively increasing the intensity of ANY exercise over time is the name of the game. So congrats on progressing from walking to jogging.
I am not sure I understand you when you say, "usually take it light over 1/2 days a week."
Are you saying you lift weights one or two times per week lightly?
If so, you should be lifting weights at least 2 times per week heavily, with regards to weight relative to your strength.
Did you read my thread that is stickied in the "weight loss through exercise" section of the webiste titled, "workout?"
That will give you a good idea what types of exercises you should be doing.
I understand you don't have all the equipment at the moment at home. This doesn't mean you can't be doing things such as bodyweight squats, lunges, step-ups, pushups, pullups, rows with your DBs, etc.
Just think compound. What exercises bring in the most muscle groups and dictate the most control? Those are the ones you want.
If you have read my posts about training with weights while dieting, you would know this:
It takes an excess of energy to fuel muscle growth. Of course when you diet, you don't have an excess of energy. You have exactly the opposite scenario. You are in an energy deficit. So the best you can do it muscle maintenance. Muscle maintenance is facilitated best by lifting heavy relative to your strength using compound exercises.
I understand that "heavy" really isn't an option for you since you don't have a lot of weight at home at the moment. But that doesn't mean you shouldn't be using the bigger exercises.
1. Fats are good for you. There is a world of difference between good and bad fats.
2. Carbs don't make you fat. Some people are carb sensitive, but more often than not, they aren't.
3. Calories are extremely important. The ONLY way to lose weight is to create a deficit of energy (calories). If you are burning more calories than you are consuming each day..... you lose weight. It appears like you don't know how many calories you are eating? If this is the case, you really don't know which direction you are heading in.
If fat loss is your goal at the moment, you need to realize how much energy you are consuming. Have you heard of
Also, I would try to get at least 1 gram of protein per pound of LBM. Get your EFAs in too (good fats.)
Fruits and veggies are excellent of course.
I am sure you are going to have more questions, so don't feel bad. We will get to some concrete answers eventually.
the_a_train
New member
Thanks heaps for the advice Steve,
I will soon be getting into the gym at work, just trying to find the time is quite hard at the moment.
I will have a good read through some of the things you have mentioned on previous threads, so I can get a good idea of where to head. As I have mentioned, I have already noticed quite a few positive changes and the most important is that I feel fantastic aswell.
I have got some soy protein whey? that I purchased the other week, its low in carbs and fat and can also be used as a meal supplement. I will probably start looking at the soon aswell, but at the moment my primary focus is more the intensity of walking and such. This is where primarily that fat goes?
As far as me reffering to "lightly," I just do the jogging elements and not the wieghts one day a week. On the 2nd day, I do light weights then the rest of the time its heavy.
If you can provide me with any more reccomendations, please feel free to let me know. I dont know much about this sort of stuff at all, its more common sense if anything!
I will soon be getting into the gym at work, just trying to find the time is quite hard at the moment.
I will have a good read through some of the things you have mentioned on previous threads, so I can get a good idea of where to head. As I have mentioned, I have already noticed quite a few positive changes and the most important is that I feel fantastic aswell.
I have got some soy protein whey? that I purchased the other week, its low in carbs and fat and can also be used as a meal supplement. I will probably start looking at the soon aswell, but at the moment my primary focus is more the intensity of walking and such. This is where primarily that fat goes?
As far as me reffering to "lightly," I just do the jogging elements and not the wieghts one day a week. On the 2nd day, I do light weights then the rest of the time its heavy.
If you can provide me with any more reccomendations, please feel free to let me know. I dont know much about this sort of stuff at all, its more common sense if anything!
the_a_train
New member
I will try to incorporate more of those excersies that you have mentioned in the "workout" stickie.
To be a further pain in the arse, you wouldnt be able to describe what each excersise does?
Just a simple one liner explaining that particular technique works out a certain muscle or group?
I also found that ExRx.net is a fantastic and valuable source of information also...
Cheers!
To be a further pain in the arse, you wouldnt be able to describe what each excersise does?
Just a simple one liner explaining that particular technique works out a certain muscle or group?
I also found that ExRx.net is a fantastic and valuable source of information also...
Cheers!
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Is it soy protein or is it whey? What is the name of the product?
Gee, maybe I am getting slow in my old age, but I am still not understanding what you are doing!!!
Do this:
Monday: X
Tuesday: Y
Wednesday: Z
And so on.
And if you are going to be getting into the gym soon (which I highly recommend), then don't worry about telling me exactly what you do since it will be changing.[/QUOTE]
ExRx.net is a nice site. There are much better ones for videos obviously, but I approve of the site. Simplistic and to the point.
In terms of what muscles each exercise works:
Squats - These are mostly defined as a leg exercise. The way that most people perform them in the gym, the are predominantly a quad exercise. However, when performed properly, they bring the entire posterior chain into the picture too (glutes and hams). By properly, I mean full ROM. This is not to say they work only your legs. Squats are an exercise for overall developement. There are a lot of muscle firing all over when you do these, hence their level of difficulty.
Bench Press - This is primarily a chest exercise. However, you are also bringing your delts and tris into the picture too. The idea is to get as much of the power coming from your chest as possible.
Cable Rows - These are mostly defined as a back exercise. All of the muscles of your back come into play. Your delts and bis are also involved.
Stiff Leg Deadlift - These are primarily an exercise for your posterior chain (glutes and hams). However, there are many other muscles coming into play here as you are utilizing your entire body to move the weight. Back, shoulders, core, etc
Step-Ups - Again, these are primarily a leg exercise but other muscles come into play.
Overhead press - primarily a shoulder exercise
Cable Pulldowns - primarily a back exercise, focusing on the lats
Just wanted to drop in and say Good morning
Hope you Have a LOVELY weekend!!
You do the same Lynn!
Thanksso you going to join the may 2lbs a week challenge?
oooh but that does mean picture updates are coming
oooh but that does mean picture updates are coming