Building Tips? [Archive] - ConstantChatter

MurphysLaw

01-31-2006, 01:09 AM

I did a search for this and came up with virtually nothing, so here goes.

I am interested in building. I want to tone first, but eventually graduate to building. I don't want to lose any weight, but maybe gain some as long as it's all in relation to building. My goal is to look like the woman from the Farenheit commercal. For those of you unfamiliar with this woman, CLICK HERE, then click on the "Let it Burn" Commercial link. (http://www.f-heit.com/) This woman's body is unreal, and exactly what I want to work towards, my inspiration if you will. :) And no, I'm not going to *take* Farenheit.

It's been a blessing so far that I have a super high metabolism. I eat basically anything that I want (please don't hate!:o) and I maintain my weight. I am slim now, but soft. I'd like to be able to bounce a quarter off my abs and crack walnuts with my ass cheeks. Okay just kidding.:p On a more serious note, I used to have nice abs, great legs and a nice tushy too. Now, I've had a baby, and I want those back, along with a killer back and defined arms. I used to take great care of myself, but I've just been SOOOO slack! As a mom, I've been saying, "I don't care what I look like." But the fact is I DO care. A FIT me, with a body that I can really be proud of, makes a HAPPIER, MORE CONFIDENT me! All of this is new to me, so I'm looking to fellow CCers for help. I'll also be going to the gym with a GF of mine, but I have some questions that pertain to life outside the gym. For example, I have no knowledge about carbs vs. no carbs, proteins, good fat/bad fat/trans fat???? It's all Greek to me.

So I guess my questions are:

Should I change my diet? If so, what should I eat?

Can I add to my diet without taking away my favorites(even if they may be bad) since I burn it off pretty easily?

What about energy drinks, protein drinks?

What exercises can I do at home? In order to build I'll need weights, but what should I do with them?

Is there anyone out there in CC Land that would like to tone & build with me?

Any advice or suggestions are greatly appreciated! TIA!!

I was thinking about *maybe* posting before and after pics, but since they'd be in minimal clothing I'm thinking maybe I'll save that for my LJ. :o

Hello Kitty

01-31-2006, 06:08 AM

Okay, first off, there are a lot of other internet forums that are more tailored to your needs - you might want to look at boards.shape.com and oxygen magazine's forum - I'm on shape, so maybe I'll see you around. :)

Should I change my diet? If so, what should I eat? - well probably. you should be getting a clean balanced diet with a good amount of protein, and making sure you get enough calories to gain mass.

Can I add to my diet without taking away my favorites(even if they may be bad) since I burn it off pretty easily? Another probably, but you have to remember all good things in moderation. ;) I'm not sure what your favorites are, and you might have to modify what you're eating as you go along.

What about energy drinks, protein drinks? energy drinks are probably not necessary. a lot of people use protein powder, especially after a workout, because it's a very easy way to replenish nutrients and get useable protein in

What exercises can I do at home? In order to build I'll need weights, but what should I do with them? I lift almost exclusively at home - I've got a 110 lb set that's all adjustable (2 short dumbell length bars and 1 long bar) and it's great. So my routines are based on free weights, and there's only one thing I can't do - lat pulldowns. You could substitute a pullup, buutttt, I can't pull myself up. :p I go to DH's gym occasionally to do lats and also have him spot me with my heavy day.

Is there anyone out there in CC Land that would like to tone & build with me? I'll check back in on this thread. I would love it if more CCers were interested in lifting. No toning for me though. I love lifting heavy, and personally don't get much out of light weights/high reps. DH is convinced I'll look like a man from the heavy lifting I do, but I've been doing that for years and I still look like a girl

MurphysLaw

01-31-2006, 09:24 PM

Seb's Kitty - Thanks so much for responding. I just hate that we're alone! There has to be more ladies on here that want to build. :(

All the info that you left me is so helpful. I went to shape.com and registered...I don't know if I'll be posting much because I don't really have much to add, but I am definitely going to read up on tips/techniques over there.

We have some weights here at home, but I think I'd prefer the gym where I have a variety of things to do. I get bored easily I'm afraid. I have a treadmill here and (don't laugh) an ab lounge. So I'm hoping to tone up what I have at home before going hard at the gym. Would this make more sense or does it matter? Also, I don't want to build my upper body too much, I'd like to keep it balanced with the rest of me of course. But my main target right now is ABS/ASS/LEGS.

Thanks again for all the info!! I'll look out for you over at shape. :)

LUMBERCHIC13

02-01-2006, 04:19 AM

Hello Ladies count me in as another "weightlifter". My FH is into bodybuilding and about a year ago I finally ventured into the gym with him and have been lifting ever since. I second the boards at Oxygen, I spend almost as much time over there as I do here. Make sure you read the sticky's in the training and nutrition forums over there, they are a wealth of information. THe Motivation section is good also to see how women work this into their every day life. I like [B]Seb's Kitty[B]don't "tone" but lift heavy. My current goal is to be able to bench press my bodyweight by the end of the year( I'm half way there already!) And just in case anyone wants to know no, I do not look manly at all.

MurphysLaw

02-01-2006, 08:48 AM

TY LUMBERCHIC & Welcome! :) I forgot to respond to something similar that Seb's Kitty wrote. I'm afraid that this:
And just in case anyone wants to know no, I do not look manly at all.
Is something women are afraid of. I'll be sure to check out Oxygen too when I get the chance. Thanks again!

Hello Kitty

02-01-2006, 09:13 AM

Generally, it seems that women are afraid of lifting (anything at all, it seems) for that very reason. That's why I like going to other boards for support in regards to lifting (except I'm not hardcore enough for Oxygen, so I just lurk ;)). I think what happens is that when you do lift, your cells hold on to a bit of water, which makes you appear 'big' quickly, which dissuades women from continuing on with lifting.

This is something DH and I are battling with - he's convinced that my 3 sets of 5 are going to make me look like a man. :mad: There are so many reasons I can't build an extreme amount of muscle - I don't eat enough to gain mass (I am at a calorie deficit right now b/c I'm trying to lose fat weight), I don't lift enough to gain mass and don't focus on body parts enough either. Last, I don't have enough testosterone! Being on BCP, I'm actually taking in female hormones, which is counter-productive to extreme muscle gains.

So I guess where I'm at is just muscle maintenance - but I like to lift heavy b/c it's more time effective. Plus it is more mentally satisfying. I have to say, I do lift lighter on my legs than I do upper, because I'm very happy with the amount of mass i have there.

armadillo

02-01-2006, 12:35 PM

I lift, but I don't do it to gain mass, just get stronger! If I looked like the woman in that website, DH wouldn't be happy. :p He likes me a little soft and pudgy and doesn't like women with 6 pack abs. When I was in college, I went 7 days a week for 2 hours a day with an ex-BF and I didn't end up looking manly. But we only did weights and didn't do any cardio, so I still had some fat and wasn't as cut as the woman on the site. I'm getting back into the workouts now and I just aim for strength. I'm up to 55 lbs on bench pressing (bar + 10 lbs), 75 lbs on lat pulldowns (almost enough to do a pull up!), 20 lbs on bicep curls, and 10-15 lbs on triceps. My shoulders are my weakest part...I can't get past 9 lbs there. I vary my exercises so I work different parts of each muscle group on any given day. I'm also not a hard core workout gal. I just do a half hour a day, 5-6 days a week. 15 minutes of jogging and 15 minutes of lifting, with 5-10 minutes on abs afterwards. I find that even doing that little is enough to make me stronger. I increase the weights about every 2 weeks.

southhavenjen

02-01-2006, 02:50 PM

I'd be interested in following along with you guys. I'm not interested in hardcore body building (like the people at my gym who compete), but I have recently started lifting more seriously. I've seen some good results, especially in my abs! I'm proud to say I have a pretty good six pack going. I'd like my other muscles to get a little more defined, though. My thighs are probably the part I am least satisfied with and I don't know what more to do for them, or to just give it more time and keep at it. Anyone watch the last Survivor? Ideally, I'd like to look like Stephenie!

I'm interested in the heavy lifting you guys describe. 3 sets of 5 reps? I am doing the standard 3 sets of 15. A trainer set me up with a routine when I joined the gym, and that's what he recommended. Maybe I'll check out that Oxygen board and see what's up with that. It sure would save me some time in the gym!

TracieB

02-01-2006, 03:25 PM

I've been lifting a lot lately with my personal trainer. My triceps are much more defined and my abs are a lot tighter, too. I don't lift very heavy... usually moderate to kinda heavy for 3 sets.

I'd love to join this "group!"

armadillo

02-01-2006, 03:49 PM

My thighs are probably the part I am least satisfied with and I don't know what more to do for them, or to just give it more time and keep at it. Anyone watch the last Survivor? Ideally, I'd like to look like Stephenie!

I don't know who Stephanie is, but I've noticed that when I jog, it tones my legs REALLY fast! Just 2 weeks and I noticed a difference. What kinds of exercises are you doing now? I once went to the football field with DH and his friend and we alternated 20 yard sprints with 20 squats...10 times in a row! I was sooo sore for the next few days, but I know for a fact now that it worked my butt and thighs.

LUMBERCHIC13

02-02-2006, 04:44 AM

Wow I'm glad to see even more lifters are coming out of the wood work. Just wanted to add that another advantage of lifting and building muscle is that muscle burns more calories and take up less space than fat. I understand that most women are afraid of getting "bulky" looking. That "bulk is a result of fat covering muscles that are getting bigger and until you start to lose the weight you will look bigger.
Ok now, please don't anyone get mad at me for this but I have to admit that I dislike the word "tone". Either you are building muscle or not. Toning is, in my way of thinking, more a function of losing the fat covering the muscles than anything. OK end rant. I guess I should share what one of my work outs look like so you can see what I do in a normal week. Please feel free to comment, ask questions, and tell me what works for you. I have found that when weightlifting the same thing doesn't work for everyoneand it takes a little while to figure out what works for you.

monday: chest and triceps
3 sets of each to failure. (weight X reps)

bench press
45 X 12 warmup set
55X 8
65 X 7
75X5

alternated with french press aka "skull crushers"
3 sets to failure with 15 lbs

incline press
45 X 10
50X 6
55X 6

alternated with tricep kickbacks
3 sets to failure with 10lb dumbell

dumbell flys with dumbells (good for the clevage)
10 X 15 (too light)
15 X 10
20 X 6

alternated with pushups on exercise ball thumb and pointer fingers forming a diamond to put emphasis on triceps.

sorry for the long post...:o

southhavenjen

02-02-2006, 05:10 AM

I don't know who Stephanie is, but I've noticed that when I jog, it tones my legs REALLY fast! Just 2 weeks and I noticed a difference. What kinds of exercises are you doing now? I once went to the football field with DH and his friend and we alternated 20 yard sprints with 20 squats...10 times in a row! I was sooo sore for the next few days, but I know for a fact now that it worked my butt and thighs.

I do the elliptical and the ARC machines at the gym instead of jogging or treadmill - I've heard they are easier on the joints. I wonder if they give the same benefit to the legs as jogging.

As far as weights go for the legs (this is all on machines) - leg presses, leg extensions, and leg curls. I also do a standing calf raise exercise that is killer for the calves (this one is done on the edge of a step). I know I should probably add squats. I'm totally clueless on this one - how do you guys do them? I saw a woman at the gym doing them holding hand weights. Or do you put the weight bar across your shoulders?

I probably just need to give it more time...I've only been lifting regularly since around Christmas. I'm sure in another couple months the muscles should be looking pretty good.

Hello Kitty

02-02-2006, 06:10 AM

I dislike the word "tone".
:o Me too! It just reminds me of 1lb pink dumbells or something. I agree - either you're lifting to gain strength (not necessarily mass) or lifting to maintain your current fitness levels.

I wonder if they give the same benefit to the legs as jogging.
I would say no, because there's something to be said about the actual impact of your foot hitting the ground, and pushing off of your foot to release it from the surface. I think it's good cardio and will allow you to keep your muscle tone while reducing overall bodyfat though.

Has anyone checked out www.stumptuous.com (http://www.stumptuous.com/cms/index.php) - she's got a lot of weight training info.

Since I don't use machines, I do all freeweights for legs. Here are some things I have done:
squats (regular, plie)
deadlifts (one leg or two)
plyometrics
walking lunges
standing leg press (stand and step up on a tall step)
calf raises
lots of stuff with ankle weights

Squats are very effective when done right. You can try them with body weight first to get the form down, and then move on to weights. Either dumbells or the bar works.

Right now I'm doing Stumptuous' 3 day full body (http://www.stumptuous.com/cms/displayarticle.php?aid=135) routine. I like it. I am very sick of squats though, so I've been doing different things.

armadillo

02-02-2006, 06:31 AM

I just do squats with my body weight. Once you hit 200+, you don't need the extra weight! LOL! And I notice that jogging works me out better than being on the elliptical and the bike. If I'm feeling really tired one morning, I switch to one of those, but I prefer the jogging because I feel more productive.

carrie9142

02-02-2006, 09:37 PM

I am not really sure if I belong here...but here I am!

I have been having a lot of problems with my back for about a year. It is lower back/hip/pelvis pain. No one can figure out what is wrong with me. I have been in PT for about 3 months and have been rehabilitated back to normal strength in that side (for those of you who don't like to "tone", imagine me having to do a trillion tiny leg lifts!). I have moved on from that phase into true strengthening. So tons of lunges, squats, and crunches.

I have always been medium sized and squishy. I would like to use the exercises that I have to do for PT to start actually getting back into better shape. I am not interested in hard core body building just swapping some fat for muscle.

Kim www.3fatchicks.com and www.leanandstrong.com also have good forums. I did Body for Life trying to get ready for my wedding. It is a plan of 6 meals with a protein and a carb and weight lifting. You might check it out. It was too much work for me :o but it is doable.

MurphysLaw

02-02-2006, 11:19 PM

So glad to see there are more of us here!! Glad to see all the different info/workouts/suggestions.

Re: "toning"...I guess I was referring to removing the flabby layer on the outside, which happens to be all I can see for a while before the muscle actually comes through.:o Kwim? But I stop using that word if that's more appropriate.:cool:

I'm going to check out the meal plan that Carrie posted above. I haven't started with any weights yet, but the more I read in here, the more I feel like I want to do it at home. DH has some weights in the attic, but I don't think it's a full set. My GF (that I'm supposed to GO to the gym with) and I haven't been in touch all week. I've been really busy, I know that's not an excuse:o, but I'm really serious about this! I think I'm going to have to keep a log of what I do on certain days. Since I'm just starting, how many days/week should I work out? I don't want to hurt myself! :p You girls are going to have to KEEP ON ME! I need the encouragement! :o

LUMBERCHIC13

02-03-2006, 04:11 AM

How many days to work out a week is really dependent on what you are doing as far as lifting. If you are doing a full body routine I wouldn't lift more than three time a week with at least one day of rest in between. If you are doing an upper/lower split you may want to go for four days a week. If you were really into bodybuilding like my FH he does one body part a day 6 days a week.

I personally lift three days a week, Tuesday, Thursday, and Saturday. I also do HIIT on the tredmill Monday & Wednesdy with 30 min of steady state running on Friday. Sunday is my day off. Days off are extremely important. Yo must give your body time to recover otherwise you will get burntout and you won't see as many results.

One more thing please make sure you are eating enough. If you don't you'll send your body into starvation mode and you really won't see any results.

Hope this helps!

Hello Kitty

02-03-2006, 07:25 AM

^ Everything she said! :D

I have always been medium sized and squishy. I would like to use the exercises that I have to do for PT to start actually getting back into better shape. I am not interested in hard core body building just swapping some fat for muscle
This was me too, two and a half years ago. Actually probably more like a small large and very squishy :p Through weight training and varied cardio, I'd like to report that I'm a M (can wear some 6s) and not squishy at all. DH says I look 'fit' and 'toned' - I will never be a size 2 again, but fit sounds good to me.

Sha259

02-03-2006, 07:42 AM

I am coming into this thread alittle late, but I just saw that commercial last night, and each time I see it I think the same thing. I would love to lose the layer of fat I know I have covering my entire body.:o

I don't lift, but I would love to start. However, I would want to keep up with some of my current routine. I would also like to find a way to do some lifting at home, as my current gym is often packed. My main target areas are:
My legs
My Abs
My arms
My butt

I know that is like everything, but I know from my current workouts that getting definition in my arms isn't taking much. My main problem area is my stomach/core area. I will be in here for sure for support and ideas, but I think I will be checking out the boards suggested above.

Sha259

02-03-2006, 07:45 AM

One more thing please make sure you are eating enough. If you don't you'll send your body into starvation mode and you really won't see any results.

I know this is true. My only concern is how much is enough. I don't want to eat too much. :(

LUMBERCHIC13

02-03-2006, 09:16 AM

Sorry this is kind of quick but here is one calculator that I found useful http://www.muscletech.com/CALCULATORS/CALORIE/Calorie_Calculator.shtml?text

Also you can use the fitday website to track your calories etc. I found both of these useful when I first started to work out and change my eating habits. Remember use these as a starting point and go from there. Another thing to remeber is that it's also not how much you eat but what you eat too that will help you reach your goals.

I'm sure some of these other ladies have some good suggestions on how to figure out how much to eat

MurphysLaw

02-10-2006, 04:05 PM

Bringing us back from page 2. :eek:

I've been doing some really light stuff at home to start out. I haven't worked out at all in years(like 7 years!) so what I'm doing might sound measely to some of you more experienced gals!

Tuesday:

5 sets of 15 on ablounge (2 regular, 2 obliques, 1 double-pump)
5 sets of 30 - leg extensions w/5 lb ankle weights
3 sets of 20 - triceps extensions (10 lb)
3 sets of 10 - bent over dumbell row-back/lats (10 lb)
treadmill - 10 minutes @ a jog(with ankle weights)...then I was about to die. :o

Wednesday:

4 sets of 20 reps - glute kickbacks w/ankle weights(5 lb)
4 sets of 15 reps - calf raises w/ankle weights(5 lb)
4 sets of 15 reps - ablounge crunches
2 sets of 20 reps - standing 1-leg kickbacks w/ankle weights(5 lb)
2 sets of 20 reps - dumbbell squats (10 lbs + 10 lbs)

I didn't do anything last night because I was so sore. I think I'm going to do abs again, and add chest/arms/back tonight. My legs and ass are KILLing me.:( I'm such a wuss! :o

TY lumberchic for posting that calorie intake calculator!! I've been wondering how much of what to eat/cut down on, and that calculator helps SO much!!

I hope everyone else is doing well & staying motivated. :D

Hello Kitty

02-11-2006, 07:21 AM

a jog(with ankle weights)...
Eeek! Don't do this, please! Jogging with added weights on your limbs causes your form to suffer, which leads to injury. Really, it's much more trouble than it's worth. If you are set on adding weight when doing cardio, it's much better to add it in the form of a weighted vest so it's distributed more evenly.

I think that's a good start in your workout, though - the only thing you may want to consider is moving the leg extensions to your leg day and then add a chest workout to your upper body day - that way you're doing a two-day split and giving your legs enough time to recover.

MurphysLaw

02-13-2006, 09:58 PM

Eeek! Don't do this, please! Jogging with added weights on your limbs causes your form to suffer, which leads to injury. Really, it's much more trouble than it's worth. If you are set on adding weight when doing cardio, it's much better to add it in the form of a weighted vest so it's distributed more evenly.

I think that's a good start in your workout, though - the only thing you may want to consider is moving the leg extensions to your leg day and then add a chest workout to your upper body day - that way you're doing a two-day split and giving your legs enough time to recover.

I would have never known had you not told me. :o Thanks Kitty(may I call you that?)!! I'm going to move my legs to another day totally separate from my upper body. So far it's looking like a chest/back/arms day, then legs/ass day...both with abs added in. I'd like to alternate back and forth, but I don't know if I want to go everyday. I did workout last night because I took a 3 day break over the weekend (from being sore as hell!). Right now I'm trying to figure out a way for me to split my days, but part of me is thinking that it may help to do a little of *something* everyday for the motivation...just to keep me going, kwim? I kinda feel like, if I take a break for a day, it would make me feel slack and I'd lose focus. Did I mention problems with discipline?:o Any suggestions? A little everyday, or more spread out?

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

I posted these pics in my LJ, but I thought I might post them here for motivation. I know they don't reflect what everyone else's goals are, but the more *I* see them, the harder I will work to get there!! And who knows, maybe they can be a little inspiration for someone else too....

http://i20.photobucket.com/albums/b247/klmonte/KIM/motivation2.jpg
http://i20.photobucket.com/albums/b247/klmonte/KIM/motivation.jpg
http://i20.photobucket.com/albums/b247/klmonte/KIM/motivation3.jpg
http://i20.photobucket.com/albums/b247/klmonte/KIM/motivation4.jpg

And a link for this one because it shows bare ass(which is not safe for work!) (http://i20.photobucket.com/albums/b247/klmonte/KIM/motivation5.jpg)

Hello Kitty

02-14-2006, 06:34 AM

LOL, you can call me Kat.

little of *something* everyday for the motivation
Well you also need a little of something called rest - it repairs your muscles and gives you a mental break to prevent burnout and injuries and promote growth. I know that's hard to put rest days in, especially when you're gung ho about a new program. But believe me, you will benefit more from getting rest days in your rotation more than you will working out everyday.

So you could do your upper/lower split 2x each/week, adding in some cardio. Something like:
Legs, Cardio
Upper
Cardio
Legs
Upper
Cardio
Off

That still gives you one day completely off to be active & enjoy your family and get a mental break. That rotates your muscles so there is time to repair.

Also, one thing to remember is that abs are a muscle too. I know it's tempting to work them everyday, but they need rest also - try every other day or every two days - work them HARD, and give them rest to repair and grow. This is soooo cheesy, but it's really true - abs are made in the kitchen. So you have to make sure you're eating clean, clean, clean in order to get them to show through.

ag-girl

02-14-2006, 07:59 AM

Here is a breakdown that I was given to use in my food journal for a boot camp I recently took.

Protein: 85-100g
Fat: 30-35g
Carbs: 100-150g
Calories: 1100-1300

It was really hard for a lot of us to get that much protein each day, but it is doable. This is where protein powder might also help.

I'm not expert, but when you really start lifting you might need to up the calories some.

The rock hard definition you see on many of those fitness models is achieved through specialized diets before competitions or photo shoots to look there absolute best. Don't forget about airbrushing! ;) I think you can definitely build muscle and definition, but maybe just not look as cut as they do in the photos. Who knows though, maybe you will!

The websites everyone posted look like they have great information. I think I'll check them out myself!

MurphysLaw

02-15-2006, 12:10 AM

I know that's hard to put rest days in, especially when you're gung ho about a new program. But believe me, you will benefit more from getting rest days in your rotation more than you will working out everyday.

So you could do your upper/lower split 2x each/week, adding in some cardio. Something like:
Legs, Cardio
Upper
Cardio
Legs
Upper
Cardio
Off
Thanks for the suggestion Kat. I think I'll go with what you wrote above but modify it to be like this:
Saturday - Legs / Cardio
Sunday - Upper / Abs
Monday - Cardio
Tuesday - Legs / Abs
Wednesday - Upper
Thursday - Cardio / Abs
Friday - Off

I skipped Monday because I didn't want to overwork myself and end up sore like I did last week with 2 hard days in a row. Tonight I'll do legs/abs and start on the routine I have posted above from here on out.

ag-girl, Thanks, also, for your input. I plan on checking some protein drinks/shakes(powders) out - otherwise I think I'll have a hard time with that amount of intake. I know there is a lot of airbrushing out there, and I also know that pics taken around/during competition time are when they are at their absolute finest, lean with hardly any body fat & cut like the finest diamonds. And maybe the gals in here won't get to that status with their bodies, but it doesn't hurt to have some sort of goal...or at least some sort of motivation and a direction of where we'd like to go. I surely don't want anyone letting me set unrealistic goals, but at the same time, I think it would help more to be supportive of others on here that are trying to stay driven, kwim? After all, the photos were posted mainly for inspiration. :)

MurphysLaw

02-25-2006, 10:57 AM

Bringing us back from page 2.:eek:
I've been slacking lately, I haven't had the motivation to get off my butt and do anything. How is everyone else keeping up?

Hello Kitty

03-02-2006, 06:09 AM

Well, for the amount of time it took me to reply, you can assume weightlifting hasn't been a priority for me either. :o I've been motivated, but I had the flu last week, so I was out. This week, I'm working 12 hr days, so that doesn't really give me time to workout - I just did a little cardio when I had the chance.

But next week, I'm going to get back in the swing of things. I'm going to do a new routine I saw in M&F - it's called Century Club. Basically, it's one set of 100 reps on several different exercises. I did Bis the other day, just b/c I was so excited to try it, and it was KILLER! Anyway, I don't have the specs of the article in front of me, but I don't *think* it's good for a full 6-8 week rotation. I'll have to read it more carefully.

ag-girl

03-23-2006, 09:22 AM

For a long while I've been wanting to consistently exercise, but just haven't had any motivation to do it. I'm not overweight but I could definitely lose a bit of bodyfat and gain some muscle. Kim, your original post got me thinking and I'm going to start lifting, REALLY lifting. I've found my inspiration picture in the latest issue of oxygen. I find we're similar in body type, height, weight etc.

I don't know if this has already been posted, but this website ROCKS!
http://www.stumptuous.com/cms/index.php

I will be doing this at home, so I might be at a slight disadvantage but I still think it's possible.

Anyone have any updates on their training??

keiranzma

03-23-2006, 10:17 AM

also check out www.bodybuilders.com
Great site, lots of information!

Hello Kitty

03-27-2006, 09:24 AM

I am done with the 2-weeks (time recommended by the article) of Century Club training. It was good to switch up, but I'm much happier lifting heavily. Not to sound like a tool, but I enjoy it when my muscles have retained a bit of water from lifting :o I look so much more defined. Anyway.

I might be at a slight disadvantage
Hmm... What kind of equipment do you have access to at home? I think having a set of adjustable weights is awesome. I have the 110lb set with 2 extra 25 lb plates and it was only about $70 or so. I don't think I'll grow out of it.

The only exercise I can't do at home is lateral pulldowns. I can't do a full pull-up so I work back in other ways. I do miss that exercise though.

ag-girl

03-28-2006, 10:13 AM

Hmm... What kind of equipment do you have access to at home? I think having a set of adjustable weights is awesome. I have the 110lb set with 2 extra 25 lb plates and it was only about $70 or so. I don't think I'll grow out of it.

The only exercise I can't do at home is lateral pulldowns. I can't do a full pull-up so I work back in other ways. I do miss that exercise though.

Right now I only have a bar with some plates (I think 5 and 10 lbs) and 8 and 10lb dumbells. I'll need to get more weights soon. Where did you get the set for $70? Do you use a weight bench?

For the most part I guess I can get the same results as I would in a gym, but you're right on the lat pulldowns. In the past I've worked out in gyms and I will miss the leg press, squat rack and the cable systems.

Hello Kitty

03-28-2006, 11:36 AM

I have this bench (http://www.walmart.com/catalog/product.do?product_id=3377252). It's good - a little smaller than I would like, but it works. When DH was working out at home, we were planning on getting a rack for him to be able to bench (I couldn't keep up with him) but I don't need one.
http://i.walmart.com/i/p/00/83/10/90/00/0083109000087_215X215.jpg

I can't find my weight set - I bought it at Sports Authority last year and now that I think about it - it may have been $60 for the set. It's like this (http://www.walmart.com/catalog/product.do?product_id=2171148) but more weights. Mine is a 10-lb bar, 2 2.5lb short bars (to make dumbells), 4 10 lb plates, 4 5 lb plates, and 6 2.5 lb plates - I think there's something missing... :confused: Anyway, mine clip on with springs - I mean to buy the collar version, but it's been a year, and I've been fine so I probably won't get them. I got 2 25lb plates at Wal Mart for about $15 each. It sounds like you are in good shape - just buy some more plates (probably some more 10s?). You also may want to check Craigslist or Freecycle - we found several sets, which unfortunately didn't work out, but it's definitely worth checking.

Ew, and my weights aren't vinyl. They are just metal, and I prefer that - they're more durable, but that's probably personal preference.

ag-girl

03-28-2006, 12:08 PM

Seb's Kitty - thanks for the info! I'll definitely look into benches and I love that yours folds flat.

MurphysLaw

04-23-2006, 10:58 AM

I have been such a slacker. :( I feel like I *can't* make time to work out. I need to get motivated and get back into it! I was feeling so good about myself and sleeping so much better while I was working out.

How is everyone doing? Do you guys have a hard time staying focused too? What are some things you do to keep yourselves going?

Hello Kitty

04-25-2006, 06:42 AM

Well, I think I've been working out for so long that it's just kind of a habit, but I do need to prioritize weight training over cardio. I'm motivated by the progress I see - both with my appearance and the amounts I can lift. I also keep my routine fresh, changing it every 6 weeks and doing completely different things.

If you're short on time, you may want to consider a 5-day split. Just google to find a routine if you don't want to make up one yourself. It can be designed 'for men' but I usually pare the routine down a bit (ex 3 chest exercises instead of 6). I'm doing one now, I'll post in my LJ (public) today or tomorrow.

If you've got a routine you like, try lifting it differently. I can't remember what you were doing, but it's probably time to change it up anyway. :p Think about doing pyramids (where you increase the weight at each set, decreasing the reps) hundreds (which I hated, but admittedly was good for a change) slow and heavy, or endurance. There are so many ways to lift besides 3x15.

Last there are a lot of great weight-training videos out there. Sometimes I just like to NOT think about what I have to do and have someone tell me what to do. I like Cathe and The Firm because they allow you to lift pretty heavily and offer a good weight-training workout. No toning :p

Monty

05-04-2006, 06:13 AM

What about food, anyone have any health vegetarian meals they would like to share? I'm about sick of everythink I make!!! :(

keiranzma

05-04-2006, 10:04 AM

Popping back in...
I just dropped off a website last time, but I need some motivation!
I am 34 y.o., with a 2 year old. I have been working out seriously 6 days/wk for about the last 7 years or so. I am short, and build muscle pretty well, and have been a solid size 6-8 most of the time. I was actually pretty happy with my physique...
till I had my son. :(
Since then, I have constantly been trying to get to a comfortable place. I actually weigh LESS than I did when I got PG, but my body fat is MUCH higher. I get so sad when I see the visceral fat jiggling on my triceps and azz...
My main issues have been time and diet. I really need to pay more attention to what I eat. i don't eat badly, but I don't eat as clean as I should all the time, either. And I am actually one of those dorks who LOVES working out
( was a taebo instructor for several years), but I find it's hard to do a kickboxing class every night when I have a kid that I want to spend time with too after a full day of work and daycare. I usually hit the gym at 5am mto strength train, but again, it doesn't always happen everyday like I plan for it to. :o So I am wondering if I should focus on weights or cardio at this point? I can't see cutting either out really, but most days, I only have an hour to work out inthe mornings unless I start getting my ass to the gym at 4AM, which I just cannot consistently do and function the rest of the day.
but, I gotta do SOMETHING for my sanity, b/c I am just not happy where I am.

keiranzma

05-04-2006, 10:05 AM

PS- does anyone have any before/after or "I look hot" pics???? I am drawing inspiration from wherever I can get it!

keiranzma

05-04-2006, 10:11 AM

Monty

05-04-2006, 12:20 PM

keiranzma : This one keeps me going.......

http://www.jennyh.com/images/jengallery/jen_mag01.jpg

Hello Kitty

05-05-2006, 07:02 AM

Keiranzma - I dunno - I think we have a tendency to think that cardio, cardio, cardio is the best for fat loss, but I've come to believe it's much more a function of a clean diet. I think we need both, but I think in terms of body shaping and restructuring, weights are the way to go. At least that's been my experience - I've always worked out, but once I cleaned up my diet, I have been seeing great results.

Maybe you could find a 3-day split to do during the week - do the split and then follow up with some low intensity recovery cardio. Would your DH be able to watch DC on the weekend so that you could get some additional cardio in? I would think that 3 days of weights and low intensity cardio + 2 days of varied cardio (maybe some intervals, medium intensity steady-state) along with a clean diet would get you where you want to be.

keiranzma

05-05-2006, 09:06 AM

ITA re: the cardio, even though, from past experience, I KNOW that's not true! So you think with my hour in the mornings (M-F), I should focus on lifting?

keiranzma

05-05-2006, 09:10 AM

keiranzma : This one keeps me going.......

http://www.jennyh.com/images/jengallery/jen_mag01.jpg

Thanks for the pic, Jen is on FIYAH!

greenbunny

05-05-2006, 10:51 AM

I'll lurk along...I slacked this entire past week (due to cramps) but for a month prior I was doing great and I want to get back into the routine. I'm doing an all-around routine of cardio and lifting, with better diet (cut out coffee and soda, more fresh foods). We have an elliptical and a universal. Unfortunately the universal needs some parts replaced, we got it used and the cables and pins are worn out.

My goals are:

*general weight loss
*greater cardio abilities to stave off asthma/improve lung capacity (I'm a singer)
*strengthen to help with bad knees
*definition in arms, legs, and stomach

I hesitate to use the word "tone" since I see it's not well liked :o but what I really want is to be able to see those lines in my triceps and abs, like I used to.

I'm not worried about looking like a man, but I do want to lose circumference rather than gain. I don't want to end up with runner's legs.

keiranzma

05-05-2006, 01:46 PM

Phuck. OK, somehow, I have managed to lose 2 pounds, yet increase my body fat percentage! WTF??? I just talked to my trainer ( I am on a break from him right now, due to finances) and he scolded me for not lifting more. So, I HAVE to find a way to lift 3-4x a week even when i don't make it to the gym. Any suggestions for good DVD's? Are the Firm ones good if you want to lift a little heavier than light (1-10 lb) dumbells?

Hello Kitty

05-05-2006, 02:10 PM

I really do think you should focus on lifting in the AM. If you lifted 3 days out of 5 for half an hour/45 mins, that would be enough - how much time do you have to workout in the morning? It would be beneficial to add some light cardio after you lift, but it doesn't have to be a long, gruelling session (and shouldn't be) You could do cardio the other two days, or not feel terrible about skipping and pick the cardio sessions up on the weekends. At the very least, this shoud ensure you are maintaining muscle.

I think the Firm & Cathe are good DVDs. Sometimes they go a little too fast, but I just slow their reps down to lift as heavy as I want to and do their exercises, just on my pace.

keiranzma

05-06-2006, 05:35 AM