The cocoon of AnneMouse
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AnneMouse
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Originally Posted by Trusylver
awesome effort and great work on the squats
20 reps may be a bit high though, I think you will get more benefit out of dropping your reps to under 15 and increasing the weight apropriately.
Are you doing cardio before or after your lifting ?
before and sometimes a short jog between to keep me warm
what is the benefit of weight over reps? what I'm going for here is to not really to prompt any bulking or building.
Aok the cut down version
15-20 rep = muscular endurance, not very good for maintaining muscle while in calorie deficit
6-15 reps = building musle mass when in calorie surplus, ok for maintaining muscle in deficit
4-8 reps = power if done explosively good for maintaining while in deficit
8-12 reps = beginner strength at slow-medium speen, best for maintaining in deficit
2-6 reps = advanced strength at slow/medium lifting speed best for maintaining in deficit for advanced lifters.
gains in strength while in calorie deficit come from improved CNS (Central Nervous System) response.
ie. if your CNS only signals a few muscle fibres to fire haphazardly you end up with a weak lift but as you train the response will improve leading to more muscle fibres being recruited simultaniously giving a stronger lift. this is all reffered to as "multiple motor unit summation" and effectively means you can get stronger without building huge muscles.
15-20 rep = muscular endurance, not very good for maintaining muscle while in calorie deficit
6-15 reps = building musle mass when in calorie surplus, ok for maintaining muscle in deficit
4-8 reps = power if done explosively good for maintaining while in deficit
8-12 reps = beginner strength at slow-medium speen, best for maintaining in deficit
2-6 reps = advanced strength at slow/medium lifting speed best for maintaining in deficit for advanced lifters.
gains in strength while in calorie deficit come from improved CNS (Central Nervous System) response.
ie. if your CNS only signals a few muscle fibres to fire haphazardly you end up with a weak lift but as you train the response will improve leading to more muscle fibres being recruited simultaniously giving a stronger lift. this is all reffered to as "multiple motor unit summation" and effectively means you can get stronger without building huge muscles.
Ayep, in fact while your cutting calories your actual muscle size shouldn't change. it does get a bit more complicated for experienced competitive lifters but sticking to the basics is best for most people.
a lot of ladies begin to freak out when they begin to see muscle showing but it is not because of growing muscle but because of reducing fat which is a good thing
a lot of ladies begin to freak out when they begin to see muscle showing but it is not because of growing muscle but because of reducing fat which is a good thing
AnneMouse
New member
I don't mind if it shows up a bit, at least it'd be better than the jiggly bags I have now, I also have heard that muscle is easier to lose than fat so if I exchange one for the other in the interim, it'd still be a major step forward, even if it messes up the "weight curve" a bit.
how heavy do you think I should go/ how does one go about figuring out that level?
sorry I keep asking noobish questions, if you want to just direct me to a wiki or something at this point I'd totally understand.
how heavy do you think I should go/ how does one go about figuring out that level?
sorry I keep asking noobish questions, if you want to just direct me to a wiki or something at this point I'd totally understand.
Ayou should feel like you cannot lift another rep at the end of your last rep, if you can lift 1-3 reps more than your planned reps in a set then it is about time to increase the weight, if you can't lift a full set at the new weight, stick at it that weight untill you can lift all your reps + some reps etc.
there are guideline based on % of 1 rep max but it is usually not safe to do 1 rep max lifts as a beginner.
ps. you don't learn if you don't ask
there are guideline based on % of 1 rep max but it is usually not safe to do 1 rep max lifts as a beginner.
ps. you don't learn if you don't ask
jjjay
New member
Hey AnneMouse - gratz on coming back and giving it another push. The difference in your photos is FANTASTIC already! What a motivational boost that must be. 5lbs too - WELL DONE GIRL!!!
Flicking through your diary - I can really relate - I too "like" my body shape - curvy and the fat doesn't show easily on my face which has tricked me into thinking I look ok whilst gaining more and more weight. Its a bit of a short sharp realisation isn't it?! And although I am a bit taller (5ft 6), my calves are a) wobble free and b) not made to fit into any boots known to man or extra-terrestrial. Very frustrating. Although, when I was running 5-10km 3 or 4 times a week (at the height of my weight loss effort in 2011), I did notice that they had got smaller....so there is hope.
Anyhow, keep on going! Week 1 done...Week 2 about to be blasted into orbit!!!!
p.s. don't get down if some weeks don't show such a dramatic weight loss - I remember sometimes 2-3 weeks of small losses and not much difference and then I'd compare photos and realise that my body had been doing some "conSOLidation" of fat into muscle!!!!
Flicking through your diary - I can really relate - I too "like" my body shape - curvy and the fat doesn't show easily on my face which has tricked me into thinking I look ok whilst gaining more and more weight. Its a bit of a short sharp realisation isn't it?! And although I am a bit taller (5ft 6), my calves are a) wobble free and b) not made to fit into any boots known to man or extra-terrestrial. Very frustrating. Although, when I was running 5-10km 3 or 4 times a week (at the height of my weight loss effort in 2011), I did notice that they had got smaller....so there is hope.
Anyhow, keep on going! Week 1 done...Week 2 about to be blasted into orbit!!!!
p.s. don't get down if some weeks don't show such a dramatic weight loss - I remember sometimes 2-3 weeks of small losses and not much difference and then I'd compare photos and realise that my body had been doing some "conSOLidation" of fat into muscle!!!!
AnneMouse
New member
@Trusylver,
ok, I'm going to see if I can find a more appropriate weight today for each, one that feels like it'll break me as I get between 8-11 reps, it'll probably help cut down my overall time in the gym too which may just be a huge blessing
@jjjay
Hey hey, It looks like we're in pretty similar positions right now, thanx for the encouragemnt and esp. the hope for the calves, I guess I'll have to wait and see on that, and good luck.
Yesterday, didn't go as well as I had hoped, I only got up to 1085 calories and ended up skipping the dinner part of the day and sleeping when the ear infection flared up. I've ended up waking really early as a result and even though I already changed into my gym gear I find myself seriously reconsidering, I think I should just give myself a day of recovery. Even though I want to see if I can break my distance record and find new weights and get that last little bit of toning in place before I take pictures for this week, I shouldn't, I should just accept I'm actually sick (hell, if I'd done this a few days ago I would probably be past it by now)
so... goal for today: get my eating back in line so I can spend energy again, trying for 1450 with a focus in proteins again, and drink enough water despite it being stupid cold atm.
I weigh in at 88.2, which is a loss of only 0.7 this week.between being sick and getting in the water I'm ok with this.
I'll post pictures once there's light out, it's still 4:30 am here.
ok, I'm going to see if I can find a more appropriate weight today for each, one that feels like it'll break me as I get between 8-11 reps, it'll probably help cut down my overall time in the gym too which may just be a huge blessing
@jjjay
Hey hey, It looks like we're in pretty similar positions right now, thanx for the encouragemnt and esp. the hope for the calves, I guess I'll have to wait and see on that, and good luck.
Yesterday, didn't go as well as I had hoped, I only got up to 1085 calories and ended up skipping the dinner part of the day and sleeping when the ear infection flared up. I've ended up waking really early as a result and even though I already changed into my gym gear I find myself seriously reconsidering, I think I should just give myself a day of recovery. Even though I want to see if I can break my distance record and find new weights and get that last little bit of toning in place before I take pictures for this week, I shouldn't, I should just accept I'm actually sick (hell, if I'd done this a few days ago I would probably be past it by now)
so... goal for today: get my eating back in line so I can spend energy again, trying for 1450 with a focus in proteins again, and drink enough water despite it being stupid cold atm.
I weigh in at 88.2, which is a loss of only 0.7 this week.between being sick and getting in the water I'm ok with this.
I'll post pictures once there's light out, it's still 4:30 am here.
Irishprincess
New member
Sounds like you are doing great, poor you with the ear infection, they are horrible, had one a few months back
AnneMouse
New member
ta IP, definitely doing better. Ate properly yesterday, and the day off from gym has made all the difference energy wise.
I'm a bit worried that the ear infection is outlasting my antibiotics and other meds, because the pain is still crippling at times, we'll have to just see when I finish the course.
woke up late today and had to rush to start work, so I haven't had my workout yet but I'm expecting to get done earlier than usual so should get it in before the end of the day.
I actually had an 11am deadline, so updating here while I wait for my client to skype (it's 11:23)
I'm a bit worried that the ear infection is outlasting my antibiotics and other meds, because the pain is still crippling at times, we'll have to just see when I finish the course.
woke up late today and had to rush to start work, so I haven't had my workout yet but I'm expecting to get done earlier than usual so should get it in before the end of the day.
I actually had an 11am deadline, so updating here while I wait for my client to skype (it's 11:23)
jjjay
New member
If the antibiotics aren't helping after 24-48 hours, might not be the right kind? I've struggled with ear infections in the past and ended up in hospital with one once that wasn't responding to antibiotics so don't be afraid to go back to your doctor. I'm guessing from the absence in posting that you've not been well in the last few days so hope you feel better soon and can get back on track!
noparsnips
New member
Me too!
AnneMouse
New member
Hey guys,
the antibiotics did finally do the job, and dislodged it from my ear, now I'm just running the gamut of the cold, I suspect I ended up with a multivirul tag team, a standard issue cold shouldn't last over a month.
I've probably lost weight due to having no interest in food than any actual effort. I'll weigh in and restart once I'm better, because I know myself well enough to know that if I weigh in now I'm going to want to hit the gym when I really just need to stay in bed at least another day or 2.
You gorgeous ladies can expect me back on monday, since that will probably be when I focus on this again.
the antibiotics did finally do the job, and dislodged it from my ear, now I'm just running the gamut of the cold, I suspect I ended up with a multivirul tag team, a standard issue cold shouldn't last over a month.
I've probably lost weight due to having no interest in food than any actual effort. I'll weigh in and restart once I'm better, because I know myself well enough to know that if I weigh in now I'm going to want to hit the gym when I really just need to stay in bed at least another day or 2.
You gorgeous ladies can expect me back on monday, since that will probably be when I focus on this again.
noparsnips
New member
Anne? Thinking of you, and hoping all's well. Do drop by, if you happen to see this, just to let's know how you're doing! Cheers,
AnneMouse
New member
hey hey
thanx noparsnips, means a lot to me.
I didn't fall off the bus and I'll be back soon. I've just been very sick, I think I have some sort of tag teaming cold viruses. I'm now in the third month of coughing, sneezing, head stuffiness and sinusitis.
once I get through them all though my immune system should be set for a couple of years I reckon
Of course with being sick, Ii fell rather behind with work and have been playing catch up. I have an odd situation now where I have 2 clients who both believe I work for them full time, it's a juggling act I can usually maintain, but not while being sick apparently.
the cough has pretty much stopped me from exercising altogether atm, so I know I'm basically resetting all the fitness benchmarks when I start up again.
I have managed to watch myself food wise so I'm not gaining anything, I was 87kgs on monday, I know this means my hopeful goal of 75 by October is very unlikely but I'm not going to give up, by any means, I'm actually super psyched for when I am able to train again, since my eating so controlled now.
thanx noparsnips, means a lot to me.
I didn't fall off the bus and I'll be back soon. I've just been very sick, I think I have some sort of tag teaming cold viruses. I'm now in the third month of coughing, sneezing, head stuffiness and sinusitis.
once I get through them all though my immune system should be set for a couple of years I reckon
Of course with being sick, Ii fell rather behind with work and have been playing catch up. I have an odd situation now where I have 2 clients who both believe I work for them full time, it's a juggling act I can usually maintain, but not while being sick apparently.
the cough has pretty much stopped me from exercising altogether atm, so I know I'm basically resetting all the fitness benchmarks when I start up again.
I have managed to watch myself food wise so I'm not gaining anything, I was 87kgs on monday, I know this means my hopeful goal of 75 by October is very unlikely but I'm not going to give up, by any means, I'm actually super psyched for when I am able to train again, since my eating so controlled now.
noparsnips
New member
tagteaming germs sounds no fun at all!!!
and the two clients, both thinking you're fulltime for each of them as well -- I am flabbergasted! You sound like one of those wonderwomen on TV -- the lawyer with the red-soled shoes.
I'm glad you looked in, and hope you can somehow get the two clients to look after each other, while you sneak a day or two to have just to look after yourself! looking forward to seeing you again when you're better!! These people
are clinking glass mugs full of hot lemon-and-brandy, with fresh grated ginger added, with honey!! I hope you can join them! Here's to your health!
and the two clients, both thinking you're fulltime for each of them as well -- I am
flabbergasted! You sound like one of those wonderwomen on TV -- the lawyer with the red-soled shoes. I'm glad you looked in, and hope you can somehow get the two clients to look after each other, while you sneak a day or two to have just to look after yourself! looking forward to seeing you again when you're better!! These people
are clinking glass mugs full of hot lemon-and-brandy, with fresh grated ginger added, with honey!! I hope you can join them! Here's to your health!
AnneMouse
New member
Hi all you fabulous people
In today's age you can't have 2 clients without them finding out about it, at least not the way I do it, social media brings a sort of honesty. I managed to introduce the projects to each other without any fireworks, so yay. In the meantime I've had an old client come back for more and a new client start a project with me, at least neither of these expect me full time, but I am going to be pulling those 18-19 hour days for a while it seems
still playing catch up from having been sick but today for the first time in about 2 months I had about an hour that wasn't booked up, so I sat and watched olympic gymnastics and went for a walk. the walk showed me how ridiculously unfit I've become, 1.5 kms in 17 mins and I was nauseous after
I think I weigh just north of 85 now, will weigh myself and take pictures on monday, get a grip on where I'm at.
In today's age you can't have 2 clients without them finding out about it, at least not the way I do it, social media brings a sort of honesty. I managed to introduce the projects to each other without any fireworks, so yay. In the meantime I've had an old client come back for more and a new client start a project with me, at least neither of these expect me full time, but I am going to be pulling those 18-19 hour days for a while it seems
still playing catch up from having been sick but today for the first time in about 2 months I had about an hour that wasn't booked up, so I sat and watched olympic gymnastics and went for a walk. the walk showed me how ridiculously unfit I've become, 1.5 kms in 17 mins and I was nauseous after
I think I weigh just north of 85 now, will weigh myself and take pictures on monday, get a grip on where I'm at.