Advice for the beginner: Getting started with weights

[Trainerdan]

OK, here's the "beginners" article that I was talking about. I am typing it in installments, so stay tuned. When all is typed in, I'm make it one big post and "sticky" it to the top of the forum.

Here we go ...

INTRODUCTION

Achieving a better body is the epitome of the old saying "easier said than done." Building a better body is simpler for some than others, depending on your genetics and present body condition, but working out is difficult in the beginning for everyone.

The key to success is to be persistent, regardless of how poorly you think you are doing. Always remember: If you keep training, you will improve! Once you have started in a consistent routine you may find out addictive and enjoyable.

MAKE TRAINING A PRIORITY

The main excuse people make for not exercising is that they do not have enough time. While this may be a legitimate excuse for some, the vast majority of us DO have enough time. We have the 1 to 1 and 1/2 hours per day, 3 days per week to maintain and improve our bodies. Let's face it, the main reason a lot of people do not exercise is that they are lazy.

Exercising is one of the few things that no one else can do for you. You must do it yourself. This means hard work, dedication, perserverence, and sweat! You must always remember that if you do not take good care of your body, your body might not take care of you.

Whenever people say "I have no time to train," the point should be made that there are 24 hours in a day. Surely one of those hours can be devoted to training. All you have to do is make your training time a priority. Find the time to exercise. Chances are that scheduling should not be a problem. Most people find that once they take the first step, working out can be very rewarding.

But, first things first: before taking up any new activity, especially a strenuous one like weight training, seek the approval of your family doctor.

By realizing that the time to workout can be made, you have completed the first step to getting the body you have always wanted.

The next step is finding a gym or fitness center to join, if you have not already done so. Most experts agree that it is better to train in a gym, as opposed to your home. The main reason is that you would never be able to obtain the quantity or quality of equipment and service that is found in gyms. Besides, working out is easier to do and more enjoyable when you are in a gym atmosphere (lots of weights and machines, music, people, etc.)

Also, meeting new people, which is inevitable when you join a gym, never hurt anyone!

THE RIGHT GYM

If you just want to lose fat or "tone" your body, you should join a gym with an emphesis on aerobics equipment and programs (i.e. exercise bikes, rowers, stairclimbers, treadmills, elliptical trainers, and a comprehensive schedule of aerobics classes.

This equipment is geared toward the burning of bodyfat and increasing your body's meatabolic rate. You may want to sign up at your local health spa or racquet club as these facilites have good aerobics equipment.

If building muscle is on your list of goals, then you should consider a gym that has a good selection of free weghts and bodybuilding machines. Some of the better gyms that are known for both free weights/bodybuilding as well as aerobic conditioning are World Gym, Gold's Gym, and Powerhouse Gym.

Many less famous clubs also offer first rate programs. In order to compete with one another, many gyms have to be able to accomodate all members with a variety of fitness objectives ... whether it be weight loss, strength training, cardiovascular conditioning, powerlifting, or bodybuilding.

WOMEN AND GYMS

Even in this enlightened age many women feel intimidated by the environment prevalent in male bodybuilding-oriented gyms. Well, for those women who feel this way, there are a number of gyms and fitness centers that are opening up for women only.

Many beginning weight trainers have the idea that everybody in the gym is looking at them when they train. Because of this paranoia, they may feel uncomfortable and unable to concentrate on their workout for fear that they are constantly being stared at.

They’re not!

The truth of the matter is that people who go to gyms do so for one reason—to train—not to intimidate women or new members.

Just remember that training is awkward in the beginning for everyone because of inexperience and insecurity, but as time passes you will become more familiar with the gym., it’s equipment, and your workout routine. Your confidence will increase. Just be positive and stick with it. Going to a gym is simply training—improving your body, health, appearance, and confidence.

A common misconception people have about gyms is that they are costly, but when weighed against the benefits, gyms in fact are an excellent value. A typical gym membership costs about $35 to $50 per month, with perhaps a reasonable one-time initiation fee.

Some gyms offer daily and weekly rates (smaller gyms usually, not the big fitness chains like Bally’s). You may be able to negotiate some sort of discount with the gym if you pay for your membership up front for the year.

Whatever payment option you choose, rest assured that being healthy and looking great make your membership fee a good investment.

WHAT’S NEXT?

Once you have signed up with a fitness center/gym of your choice, what do you do?

- The next step is to talk with a fitness trainer and get him or her to establish you with a workout program that will help you achieve the results you want. For your first few times I strongly suggest having a trainer walk you through your routine to allow you to familiarize yourself with the equipment and to prevent possible injury from not doing the exercise properly.

- You will also find that a personal trainer (well, a good one anyway …) will help you avoid wasted time and effort. You will learn how to work out correctly and how to meet your fitness objectives from day one.

- Reading a book on beginning bodybuilding and training before your start training is a very good idea as well. One of the best beginner bodybuilding books is Robert Kennedy’s Bodybuilding Basics. It covers absolutely everything you need to know.

- A serious commitment must be made to work out at least 3 times per week. Doing less will give few, if any, results. As a beginner, if you work out much more than 3 times per week, you will run the risk of overtraining … which means you will be tired, have consistently sore muscles, and again, achieve little or no results.

- Keeping a training journal is a good idea too. In it, list the exercises you completed, weight used, and how many sets and reps you did. With each new workout, try to beat your previous records … even if it is just one more rep, or a little extra weight in one lift. This is the best way to measure and keep track of your improvements.

- As you progress with your training, and your body becomes accustomed to the routine, you should increase the intensity and eventually the frequency of your workouts. The reason is really quite simple—you don’t want to overdo it in the beginning. You want to gradually build yourself up to an advanced routine, not start off on one.

- There is also a psychological aspect to consider. Chances are if you try to do too much in the beginning you will burn yourself out mentally, as well as physically. As a result, working out will not be enjoyable. You will be less inclined to continue with any program at all. That’s why it’s good to start off with a reasonable pace with your training. Ultimately you will regard working out as a pleasureable and positive activity and will likely stick to exercising regularly.

THE ROUTINE

OK, here’s the part everyone’s been waiting for.

Begin your routine with a simple warmup. This is easily accomplished by riding a stationary bike for 10 minutes at a very moderate pace.

The purpose is not to get a cardio workout here … you are only trying to warm up the heart for the activity ahead, and to get blood flowing through the body at a faster rate. Feel free to alternate the stationary bike with the treadmill, rower, or any other aerobic activity.

The following basic routine is designed for a beginner. It trains the entire body in each workout. You will be doing one exercise per bodypart, for one set of 12 to 15 repetitions using a relatively light weight.

Never start an exercise (especially one that you are unfamiliar with) with poundages that overstress the muscles and make a movement diffucult to perform.

Naturally, all beginners will vary in age and strength levels, so I cannot recommend any starting poundages that would be ideal for all. However, I have listed some approximate weights for the average male and female. Use more or less than my suggestions based on how you feel they apply to your own physical condition.

The three-times-per-week (on alternating days) training schedule will prevent overtraining. It looks something like this:

- Chest Press (dumbbells): 12 reps … men = 25 lb. dumbbells; women = 15 lb. dumbbells

- Barbell Squat: 15 reps … men = 75 lbs.; women = 40 lbs.

- Seated Row: 15 reps … men = 60 lbs.; women = 30 lbs.

- Prone Hyperextension (back extension): 15 reps … men and women use bodyweight only

- Seated Shoulder Press (dumbbells): 12 reps … men = 20 lb. dumbbells; women = 10 lb. dumbbells

- Standing Calf Raise: 15 reps … men = 50 lbs; women = 30 lbs.

- Lying Leg Curl: 12 reps … men = 50 lbs.; women = 30 lbs.

- Barbell Curl: 12 reps … men = 40 lbs.; women = 20 lbs.

- Lying Triceps Extension (dumbbells): 12 reps … men = 15 lb. dumbbells; women = 8 lb. dumbbells

- Lying Leg Raises: 15 reps … men and women use bodyweight only

Cardio Work: Some form of cardiovascular exercise should be performed for 20 to 30 minutes three times per week.

Beginners should strive to perform all exercises in perfect style—that is, lift the weight slowly and under complete control. Do not swing or heave the weight up, bounce, jerk, or otherwise employ momentum.

Use full range movements with slow and controlled style. You have to learn proper form and technique in these beginning stages to work your muscles through their full range of motion (ROM).

*** ADDED 5/22/04: BUILT has added her beginner program in another post in this thread. Here is a direct link to the routine. It is a split routine. CLICK HERE (http://forum.lowcarber.org/showpost.php?p=2208390&postcount=82). ***

POINTS TO REMEMBER

Follow this routine for a minimum of 4 weeks, but you can use it up to 3 months if needed.

Rest for 60 to 90 seconds between sets.

Keep a training journal and record all weights, sets, and reps. Try to beat your previous workout.

Remember to keep you exercises basic and simple, especially in the beginning.

Always emphasize proper form over heavier weight, but increase weight or reps, or both when possible.

If fat loss is your goal, try doing your cardio work first thing in the morning on an empty stomach. If that is not possible, perform it after your weight training.

DO NOT overdo it!

As time goes on, and you become more experienced, you may opt for an advanced 5 day per week routine. It is important that you do no more than 5 sets per bodypart, and keep your rep range between 6 and 12.

IF you are unable to afford a personal trainer, refer to a training book to help develop an advanced training routine. Or use one of the many on-line personal trainers that are out there. It is a more affordable option, usually 1/3 the cost of a “live” trainer.

SETTING GOALS

Try to set realistic personal goals for yourself (for example, lose 5 pounds before the summer, or be able to bench press 225 pounds). Whatever our goal may be, write it down and leave the paper in a place where you will see it often. It will remind you of what you are trying to accomplish, and guarantee that you will not lose sight of your objectives.

You will find working out easier when you set goals that you can achieve.

TRAINING PARTNER?

Exercising with a partner can be tremendously beneficial if you can find someone compatible. When a person is there to help and support you in your workout, with you doing the same for him or her, training becomes even more enjoyable.

It is also safer because your partner is always there to “spot” you.

Besides, knowing that someone is waiting for you at the gym can motivate you on days when you don’t feel like training.

Friendly competition between you and your partner to see who can do more reps or lift more weight will provide incentive.

REMEMBER THE IMPORTANT FACTORS

Developing a great body does not start and stop with hard work in the gym. Although training is one of the most important factors, it is only one of three vital factors:

1. Training
2. Diet
3. Rest

REST AND RECOVERY

The last, but certainly not the least, step is to take care of your body. Taking care means getting at least 7 hours of sleep each night.

Sleep allows your muscles to rebuild and recover from your workouts. Sleep

Sleep is as impprtant as training and diet. There is a direct relationship among the three. You cannot achieve substantial results if you deny your body any one of these three factors.

Avoid smoking, stay clear of drugs, and keep alcohol consumption to a minimum (and yes, I know about the beneficial effects of a glass of red wine per day).

Try to keep stress in your life to a minimum (easier said than done).

CONCULSION

If you follow these suggestions, train regularly, eat properly, and take good care of your body, you will make amazing improvements to your body in just a few months.

Stick with it, and good luck.

Remember, if you have any questions regarding you training, post them here in the GENERAL EXERCISE FORUM and you will get the answers that you are looking for.

[clwydd]

This is great information, because it confirms that I'm on the right track. I chose a fitness centre that's a five-minute walk from my office and has a corporate rate with my employer. I asked a co-worker who goes regularly to help me get in the door. It's a cliche, but that really was the hardest step. I stopped being self-conscious after about one session. It's a downtown location and most people are fitting their workout into their work lives and are totally focused on what they're doing.

The only difference from the plan outlined above is that I'm doing my weight training on Kaiser equipment. I am a total klutz, and I have no kinesthetic memory. I've been told by people who work out a lot that the machines can get boring, but they're a lot less intimidating than free weights. I've taken advantage of some free orientation sessions they offer with a trainer who figured out the best weights for my first few sessions and showed me some abdominal and stretching exercises as well. I'm planning to do paid sessions with her every few weeks to make sure I'm on track. Perhaps when I get a bit more confidence I will start using free weights. As it is, I've forgotten how to do one of three exercises she showed me last week.

I'm posting this because I want anyone who's hesitating because they feel awkward and out of place to know that if an introverted, overweight, 51-year-old woman can do this, anyone can. I don't feel awkward any more; I'm proud of myself for doing it, and I feel great.

Susan

[Erin4980]

So when you say three days of training and then three days of cardio, you mean on the same day, right? Yout don't mean 6 days a week? Also, say you're doing a sculpting class - is that training or cardio (I'm assuming aerobics is cardio). If I take a class three times a week, what else should I be doing? the training and/or cardio?

Thanks for the info,
Erin

[lisalaura]

Hey Erin. Yes they do mean 6 days a week! :(

Usually you should do weight lifting for 3 days a week. Nothing else those 3 days besides weight lifting. Then Cardio (bike, treadmill) anything that gets your heart rate up to peak time for 20 mins. This is done 3 days a week. Usually I train my abs and do stretching/yoga on cardio days. Sculpting class? Not real sure where to work it in. Unless you weight train 2 days (atleast 2 they say for good result and muscle growth) and 1 day sculpting. 3 days cardio.

Confused yet?

Lisa :roll:

[Erin4980]

Check out my journal...it looks like I'm planning this all wrong:(

Erin

[Trainerdan]

Erin,

as long as you have at least 3 sessions of cardio per week, and 3 weight training sessions per week you should be fine.

Sculpting classes get tricky. As long as you are doing weights that are challenging enough to cause some burn, count it as one of each.

Feel free to ask as many questions as you need ... I'm back from vacation! :(

[shawj11]

I totally agree. I joined the gym scene almost three years ago and it was the best thing i ever did. it is the one thing i look forward to every day. it is a tremendous stress reliever and it just makes you feel good all around. i go when the gym opens at five a.m. and it is the perfect start to my day. If i dont go, i feel awful all day long. its definitely worth your time and effort..the rewards are phenomenal.

:wave:

[rhubarb]

Trainerdan, and everyone:

After reading this thread, I still have two basic questions:

1. To lose weight, shouldn't I be doing cardio at least 5 times a week, even on days when I do resistance training as well?

2. Is there any truth to the notion that, with respect to heart rate, there’s a “fat burning” or “training” range which one should work to for an optimal cardio or weight loss workout?

I’ve never really been in fabulous shape, and I’ve recently recommitted myself to exercising, which I had only been doing intermittently. I am working out 5 days on and 1 day off on the following routine: (keep in mind, this is all done with step aerobics, 3.3 lb weights, and videos – hey, this single mom’s gotta workout at home before the kids wake up or never!)

Days 1, 3 and 5: 26 minutes of cardio, 25 minutes of free weights (working everything)
Days 2 and 4: 26 minutes of cardio
Day 6: rest
Repeat from Day 1

I have over 30 pounds to lose, and lots of muscle tone to gain, so I’m wondering if I’d be seeing better results if I changed this routine to do weights and cardio on different days. I’ve been at this for about one month, and I feel good, but still wearing the same clothes.

Regarding my second question, I’ve read so many differing views on how “hard” to work out during cardio for optimal fat burning. I recently bought a heart rate monitor, but my heart rate varies so much during cardio, I’m not sure how to take this. (It gives me an average at the end of the workout.) What is my goal? To have a higher rate or a lower one? If I feel really wiped out during the step routine, I simply keep moving in place and rejoin the video a few moves later. I figure it’s better to keep moving longer, than to quit altogether.

I’d appreciate any feedback.

Thanks ...
Rhu

[lisalaura]

Cardio should be done 3 times a week, weight training 2-3 times a week. You should not do cardio and weights on the same day.
Remember muscle burns fat more than cardio! If you over do cardio you might start to loose lean muscle tissue instead of unwanted fat.

Heart rates are difficult to calculate. Here's what you do. Do a cardio warm up for 3-5 mins, then intensify that cardio to a speed in which you can barely hold a conversation, yet if need be you could speak. This will be your max heart rate. Stay at that speed/level for a maximum of 20 minutes. THAT'S ALL THAT IS NEEDED, 20 MINS. Then cool down for 3-5 mins.

Your body after cardio is still burning calories for up to 3 hours. So if you do cardio for 2 hrs on a treadmil you will start to break down lean muscle tissue, instead of burn calories.

You should take 1-2 days a week off (depending on your level of training).

See my journal for my workout plan if you like.

Lisa :roll:

[rhubarb]

Lisa

Thanks so much for all this great info. I already do cardio at the rate you mention (a warm up, and then 20 min of being able to talk, but not wanting to!) so I’m all set there. The first adjustment I’ll make will be alternating cardio days with weight training days, and see how that goes. While I’m doing that, I’ll be looking into BFL.

Thanks again!

--rhu

[Trainerdan]

Cardio should be done 3 times a week, weight training 2-3 times a week. You should not do cardio and weights on the same day.

To each their own, but to maximize fat loss you need a combination approach of weights/cardio.

Depending on your goals, you may find yourself doing cardio 3,4, or 5x per week. Some of these sessions will obviously occur on weight training days.

Increased muscle mass will stimulate metabolism, however, keep in mind that fat loss will only occur when a calorie defecit is reached. That means you will need to burn off calories through activity ... and a two-pronged approach of weight training and cardio is what will do it for you.

If you over do cardio you might start to loose lean muscle tissue instead of unwanted fat.

As long as you take in sufficient protein (at least 1 to 1.5 grams of protein per day, per lb. of bodyweight that you have), and take in protein every 2 - 3 hours, you will maintain positive nitrogen balance which will ensure that you will hold on to your muscle mass.

If you are still nervous, supplement with 5 - 7 grams of L-glutamine after your workout and again before you go to bed.

[Mike]

Does anyone have a suggestion for cardio that I can do inside without an indoor track? Temp here is still in the teens in the morning, and I'm not much for running in that.

I have a home gym and I prefer weight lifting of free weights and working out on the home gym(cable/pulley based)

So is there anything you can recommend without jumping up and down in front of the tv?

Once it get's warmer, I'll get back outside.

Thanks,

Mike

[rhubarb]

Thanks for your info, too, Dan. I guess I’ll have to just see what works better for me: Cardio 3x a week, or Cardio 4 or 5 times a week. I have to say that doing cardio 5 days in a row had me feeling muscle weary by the 5th day. Last Sunday (the 5th day of my 5 day workout cycle) I was literally bone tired after my workout, even though I was eating fine.

Dan, according to what you wrote, there will be some days I’d be doing both cardio and weights. Do you have a recommendation as to how many days per week one should use weights? Is it the 3 days per week you discuss in your beginners article? What I’ve been dong is working it out so that I use weights every other day, and the off day is either a cardio day or a rest day.

Thanks ...
Rhu

[rhubarb]

Mike

What is it you don’t like about jumping around in front of the TV? If you haven’t, you might want to try “step aerobics.” I’ve never liked regular aerobics tapes – I never seemed to have enough space, patience, or coordination, and the moves made me feel stupid. But step aerobics uses a series of self-contained moves, and they’re hard to do incorrectly, IMHO. A well-choreographed tape is easy to follow, easy to modify for your level of fitness, and doesn’t have you moving haphazardly all over the room.

-- Rhu

[Mike]

I'm the average guy that can't dance, so following the moves is kind of a pain. I prefer rowing the best, next is running, biking, etc.. A year ago, I belonged to a gym, so I had all of the cardio equipment available to me. I moved to North Carolina for work almost a year ago, and I've looked at the gyms around and there's nothing that I care for that is in a reasonable driving range to between home and work.

With the issues of the local gyms, I decided to buy a home gym and that's great, but I'd like to also do cardio. Maybe I'll start doing steps or something until it gets warm enough to go running/biking, etc...

Thanks for the help.

Mike

[DivaDani]

Hi Mike,

I'm with you - hate aerobics tapes! If I can't get outside, I just do steps in my apartment...which doesn't have steps. Here's my great solution: I dump my dumbbells into my ice chest so it's pretty stable, and then I just do stairs on it for 20-30 minutes. Pretty boring, but it gets the job done.

Dani

[Trainerdan]

Good idea Dani ... Never thought of that ...

Jumping rope is GREAT indoor cardio ... and the equipment is cheap too.

Some biking shops sell indoor trainers for your bike that will allow you to use your bike inside. I'm sure you could find a store on-line that carries one ... or go to your local biking/cycling shop.

That's a few off of the top of my head ...

I also don't do the "dancy" cardio stuff ... But I will do kickboxing/cardio kick/Tae-bo classes. Less choreography, more "man" stuff. Fern will tell you, I am not the greatest dancer. :(

[vensula]

Dan~

I'm a newbie to the whole weight lifting scene. I've watched my father work his way up the ladder and bench over 750, but I've never been a free weight fan. I like the treadmill and would love to go to the gym. Unfortunately I've got 2 little ones at home and don't have suitable daycare while mommy works out. Are there any machines, techniques that you can recommend that can be done at home and are safe around kids? Don't want kids getting their fingers stuck in the spokes of a stationary bike or anything like that!!! I work with nearly all women, and they all seem to have different machines for working out and none can agree on which is more effective. Right now weight loss and building muscle mass are the most important to me. We'll worry about toning when I've got somethin' to tone!!! :) So like I said, I've got time in the evening to work out but need some idea on what types of machines, programs, techniques work effectively. There are 1000 machines out there that claim to tone this that and the other thing... but I don't feel the need to waste money on a machine that I find only targets 2 muscles groups while another cheaper model could have targeted and trained more.
And you said that you need 1 - 1.5 grams of protein per lb of bodyweight? Don't you mean lean muscle mass? Since it's the muscles that you're working and require the protein to maintain themselves (though, your entire body needs protein) :)
Anyhow, I just want some ideas on good "at home" machines that would work effectively to increase muscle mass. My father has the bowflex machine and I think it looks pretty nifty for the price :) But how well does it work and can it target all major muscle groups??? Thanks for all the great advice!! Almost like having our own personal trainer HE HE HE :spin:



~ Jamie ~ :wave:

[Trainerdan]

Bowflex is pricey, but very very good. get that if you can swing the $$.

As for cardio work, you should be able to pick up an elliptical trainer for $135 - $150. No spokes, pretty self contained, and NO IMPACT on your knees. Burns alot of calories too. :D

Your dad benched 750?!?! Wow. :daze:

[Trainerdan]

I meant 1.0 - 1.5 g per lb. of bodyweight. I like to go high on protein, plus on LC diets some of the protein will be used for energy so you will need to take in more to account for that.

Start at 1.0-1.5 per lb. of LBM, then work your way up to 1.0-1.5 per lb. of BW.

That's my way of thinking, but to each their own.

[allisonm]

Sorry to bug you Dan, but I have some basic beginner questions.

1) How do I know when I've reached "muscle failure"? Is it when I feel the extreme lactic acid burn? When my arms (or whatever) start shaking badly, I'm making ugly faces, and I can only do this rep at 1/3 the speed that I was doing before? A book says "until you can't do any more." But it seems with enough teeth-gritting and trembling, I can always do one more. Are you supposed to do crunches to muscle failure too? (Ow!)

2) I am trying to follow the advice given in this forum -- 20 - 30 min cardio on an elliptical or stair climber/4 - 5 days a week and resistance on machines 3 times/week, some overlapping days. I'm also adding some wind sprints to the cardio (as per Nat and Covert Bailey) -- these give me a good lactic acid burn in the thighs. So should I be concerned about giving more of a recovery period to my thighs? Between the cardio and resistance, my thighs are getting hit about 5 - 6 days/week (sometimes twice a day) .

Thank you in advance for your time in replying.

Allison

[Trainerdan]

Going to POSITIVE muscle failure is what most people mean by "going to failure". POsitive msucle failure is doing an exercise until you can't complete another in good form. Even if they are slow, as long as form is good, you are still working at it.

Normally, cardio work isn't counted as hitting the muscle groups, as you are not training to build the muscle during cardio work. However, if your legs are sore from cardio, rest them until they have recovered. Eventually, they will adapt to the load placed upon them and you will be able to maintain a frequent cardio work schedule.

[virginia]

This is a great thread--glad to see all the helpful advice. I have a beginner workout question too. I don't have the stamina to be able to do even 20 minute at a high heart rate. (I get exhausted if I go for long at my target rate.) To build up my staming to the point where I can do it, is it better to do cardio for 20 minute or longer at a lower heart rate, or, is better to get my heart rate up to my target for as long as I can?

[Trainerdan]

Is there an underlying health problem that is affecting your stamina, or is it a case of just rebuilding your workout endurance?

[virginia]

Plenty of underlying health problems, but none that are likely to be effecting this particular difficulty. I think it's just too many years of being really sedentary and being pretty out of shape.

[allisonm]

Hi,

I checked the Weiders' new book out of the library and began reading last night. One thing they stress is the importance of abdominal breathing instead of chest breathing. (For other newbies reading this, they also said: exhale while contracting muscles; inhale while elongating muscles; keep your mouth open; never hold your breath while lifting).

So I was thinking about this on the elliptical this morning and noticed that I was definitely doing chest breathing instead of abdominal breathing. It seemed like far too much to think about while "running". Does the abdominal breathing advice apply to aerobic exercise too? Or is it just for lifting?

Thanks,

Allison

[Trainerdan]

During cardio, breathe however it comes naturally to you. Just breathe. LOL.

Good point about the breathing during weight training. It really doesn't become an issue until you are straining, but nevertheless, it is a good habit to learn.

[Trainerdan]

Virginia ...

Sorry it took so long to respond. It gets crazy in here sometimes. :daze:

The best bet would be for you to work at a light intensity and build from there. If you are going for 20 mins, go light for 15 mins, then hit your "zone" for 30 seconds, then go back to "light duty".

Each week, increase your "time in zone" by 30 seconds ... It will take a while, but using this process of small increments you will be able to sustained zone training, and even intervals before you know it. :cool:

[missydog]

Trainer Dan,

I went shopping for elliptical trainers today (I've never even been on one before) and I was shocked to find the average price was about $2000! This was for equipment that looks like it belongs in the gym. I wondered if I could even get these models through the door of my apartment. It seems I've heard you say elsewhere that I should be able to pick up an elliptical trainer for around $135-$150. I assume it would be used. Even so, does that mean it would be some sort of home model? And would it get the job done?

Thanks for your input.

Missydog

[Trainerdan]

Yes, at $150 it would be a home-version. I would LOVE to have a LifeFitness Crosstrainer in my apartment, but the $2200 price tag hurts too much.

Check on E-bay, or any of the links that our board here partners with, and look for elliptical trainers.

Orbitrek makes a decent home model.

Stay away from the Cyclone brand. Working out on that thing is what I imagine hell to be like for bad personal trainers. LOL. Too hard. Yes, I said that. :eek: Not a good buy. I rate it :thdown: :thdown: and the middle finger if we had such an icon.

A home model will get the job done ...

[momsbroke1]

TrainerDan:
I'm just restarting this exercise thing after being on, off, on, off. A question - we have a horse ranch. I don't have time to ride often (maybe 2x a week, 45 mins at a time). How does this qualify? It's definately not cardio (I wouldn't think). I am working to incorporate weight resistance and cardio into my lifestyle, but I HAVE to ride for the health of the horses. Is this doing me any good????

Please, please say yes, and that I need to ride more often. Unfortunately, I don't "feel" like it's doing me much good. My rear gets sore from the saddle, but not much else does!!

Thanx, Anna

[Trainerdan]

In all honesty, I can't see how riding an animal would qualify as cardiovascular work ... but then again, I am not one to ride horses (I am too heavy to ride my parent's horses :( )

[Trainerdan]

I tried looking up the calorie burn for horse riding .... found nothing.

However, horse grooming at your weight will burn 100 calories per 20 mins. ;)

[Mich]

I just started the low carb diet/exercising thing this week. I am not overweight, I just need to tone and eat healthier.

My husband is helping me get started, but I wanted to get some opinions as to whether my regime will work.

20 minutes of cardio three times a week (alternating days)

Weight training six days a week, except working different muscles each day. For example, I'll work chest and Triceps on Monday, biceps on Tuesday and legs and abs on Wednesday, then repeat. Right now, I'm doing three sets of ten reps. I also do 10 minutes of some type of cardio before doing weights. It doesn't seem as high impact when you alternate the muscles you work. It seems to give my muscles time to heal.

I welcome any comments!!

[Akiwican]

I know there are varied opinions on this subject posted in this thread. I am going with the cardio/weights on the same day as it is not possible for me to go to the gym 6 days a week {e.g. BFL routine}.

Anyway Dan.... do you think that 20 mins hard cardio is a good amount BEFORE doing weights?

Also, do you think that UBWO day 1, LBWO day 3, and Upper & LBWO day 5 is a good idea? {combined with 20 mins cardio} Thats what the instructior at the gym I go to has suggested. I want to build muscle, but fat loss is my first goal.

No doubt I would also do bike rides {with the kids} and walking so its not like I would be sitting around on days 2,4, 6 & 7. In the past I have only done cardio.... aerobics, step, cross trainer, treadmill etc etc for hours on end!! :( So I am enjoying doing the weights as a change of pace :thup:

:wave: Akiwican

[Marlaine]

Originally posted by Trainerdan
As long as you take in sufficient protein (at least 1 to 1.5 grams of protein per day, per lb. of bodyweight that you have), and take in protein every 2 - 3 hours

Hi there Trainerdan.....

I've been doing some research on protein quantities and wondered if you can point me to any resources that mention the 1-1.5g/pound? Are there any studies or research papers that you know of on the net?

Thanks in advance for any information you can give me.

Marlaine

[neener_15]

Originally posted by momsbroke1
TrainerDan:
I'm just restarting this exercise thing after being on, off, on, off. A question - we have a horse ranch. I don't have time to ride often (maybe 2x a week, 45 mins at a time). How does this qualify? It's definately not cardio (I wouldn't think). I am working to incorporate weight resistance and cardio into my lifestyle, but I HAVE to ride for the health of the horses. Is this doing me any good????

Please, please say yes, and that I need to ride more often. Unfortunately, I don't "feel" like it's doing me much good. My rear gets sore from the saddle, but not much else does!!

Thanx, Anna



Anna-
You probably wont get cardio from horseback but speaking from experience with my own 4 critters If you ride bareback and use your legs continuosly you will have great thighs and legs. It really helps tone those inner thighs.

[Trainerdan]

I've been doing some research on protein quantities and wondered if you can point me to any resources that mention the 1-1.5g/pound? Are there any studies or research papers that you know of on the net?

References

Nelson ME, Fisher EC, Catsos P, et al: Diet and bone status in amenorrheic runners. Am J Clin Nutr 1986;43(6): 910-916

Lemon PW, Tarnopolsky MA, MacDougall JD, et al: Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. J Appl Physiol 1992;73(2):767-775

Lemon PW, Mullin JP: Effect of initial muscle glycogen levels on protein catabolism during exercise. J Appl Physiol 1980;48(4):624-629

Anderson JW, Johnstone BM, Cook-Newell ME: Meta-analysis of the effects of soy protein intake on serum lipids. New Engl J Med 1995;333(5): 276-282

Mäkelä S, Poutanen M, Lehtimäki J, et al: Estrogen-specific 17beta-hydroxysteroid oxidoreductase type 1 as a possible target for the action of phytoestrogens. Proc Soc Exp Biol Med 1995;208:51-57

And ... here is some info taken from Nancy Clark's guide to sports nutrition ...

RDA for sedentary adult:0.4 grams of protein per lb. BW/day

Adult recreational exerciser: 0.5-0.75 grams of protein per lb. BW/day

Adult competitive athlete: 0.6-0.9 grams of protein per lb. BW/day

Adult building muscle mass: 0.7-0.9 grams of protein per lb. BW/day

Dieting athlete: 0.7-1.0 grams of protein per lb. BW/day

Growing teenage athlete: 0.9-1.0 grams of protein per lb. BW/day

Again, as I said before, I like to go high on the scale and go closer to 1.0 - 1.5 grams, especially when I am on LC/CKD since some of the aminos are being used for fuel.

[alice 2002]

Hi TrainerDan, thanks for your encouragement. I need all I can get since I am just starting to exercise. My question to you is.... what is a "Chest Press" "Barbell Squat" "Seated Row" etc etc.

I do not have access to a gym ( I have my own equipment that was used and came without instructions) I live in the sticks, so I don't have any trainers available..just you! ;)

I have just ordered your book, does it have that kind of information in it?

I definately would like to know how to do these exercises, I need to go beyond the treadmill as that just does my legs (I am guessing) So some help would totally be appreciated.

:wave:

Thanks, you are an inspiration!!

[hereigo]

Ok well this is only my second post...I am trying to stay on track :D between school and work i do not have much time...i would like to go the gym more, we'll see..anyway my questions are this
1. should i wait to start lifting weights if i am trying to lose weight...if so how do i start
2.should you work out with a headache, yesterday i went on he elliptical and within 5minutes i was so sick..i went and worked on weight machines and came back and was fine.
sorry so long :lol:
thanks :wave:

[fern2340]

Originally posted by alice 2002
My question to you is.... what is a "Chest Press" "Barbell Squat" "Seated Row" etc etc.


Hey Alice!
Here is a website that gives you lots of information on these exercises and more:
Exercises (http://www.exrx.net/Lists/Directory.html)

[hereigo]

please please help i am so lost w/ lifting, i do not want "muscles" just nice arms...new to this whole thing!!!!

Lee :confused:

[Alexoc949]

I've met some of those people that frequent gyms and they are some of the most self-absorbed people I've ever met. I'm not stereotyping anyone, I just prefer to skip that scene, at least for the time being.

Hey, it's not easy look good. Who you gonna love?

[Sleemie]

I've got a question about my routine...I was wondering if it's too much and if it sounds like it would be effective for weight loss and for developing a fit and tight body.

I lift weigts M-W-F at lunchtime. I'm focusing more on my chest than other parts, so I do two different chest exercises using dumbells, doing 3 sets with each exercise, then I do another chest exercise using one of the machines, I also to 3 sets, from there I use one of the machines where you rotate the weights and do curls and I do 5 sets of that, and then another 5 sets on a machine for the triceps. With each exercise, I try to do the same number of reps for each exercise 15-12-8.

The weight lifting I do at lunchtime, then in the evenings on M-T-W-Th I take a martial arts class, 2 hours a night on M-W and 1 hour a night on T-Th. The first hour of the M-W class is fairly intensive, particularly on the legs, but since I don't work the legs while lifting I figure it's okay. The T-Th class is also fairly intensive, but more so on the arms via throwing a lot of punches. One thing I was wondering was if muscles are getting the proper rest inbetween lifting days when I'm doing all those punches in the T-Th martial arts class.

Thanx for your input.

[Luxsit]

Dan,

Are you serious, 1 gram of protein for every pound ? That's about 455 grams for me ! Seriously ? Someone pinch me, lol

Cheers,
Lux

[Oreosmama]

Trainerdan,


What brand of protein/glutamin do you suggest?

We were buying Predator Protein with glutamin but I can't seem to find it anywhere anymore.

It has very low carbs.


what do you suggest??


Oreosmama

[Trainerdan]

Sleemie ... Seems like you might be doing too much with the upper body. Keep an eye on your recovery ability/soreness. That will be your indicator. Check back in with us after 2 weeks and let us know how it is going.

Luxsit ... Well, that's the normal guidelines. For now, shoot for 1g of protien per lb. of lean body weight. Check progress/recovery and see how you do. Let me know.

Oreo ... I like Muscle Provider from Beverly Nutrition. It's a whey blend. I also like Met-Rx Protein Plus line, particularly Strawberries and Cream.

If you are looking to custom blend your protein, check out proteinfactory.com. They are pretty cheap too, and you can get glutamine added to whatever kind of protein you need (whey, soy, casein, etc.)

[Luxsit]

Dan,
I have one formula that say my lean body weight is 259. But back in my 20's I was as low as 235, and probably was still upper teens in body fat. Does this sound closer to you ? I am guessing that 0% body fat would be about 200. Anyway to get a closer estimate other than a Hydrotank? I can do about 200 grams protein per day.

[feistyminx]

Hi TrainerDan,

Forgive me if you have already covered this in one of your articles, but I read your 'beginners' workout thread and wanted to know if I am doing a suitable routine and what I should work towards. I really truly cannot afford to join a gym (I am a returning student living abroad and can barely afford food and rent!) nor can I afford to buy weights, so I have taken to doing what I can without weights or the gym, which is:

300 crunchers every other day

50 lunges every other day

working up to 50 modified push-ups every other day, although I can only do 10 right now

I also try to ride my flatmates stationary bike at least 15 minutes-I'm working up to 45

Any further advice from you would be appreciated! ;)

Cheers,
Jaymie (feisty minx)

PS When class starts again in the Autumn I will join the gym at the Uni, I just need something to get me going in the meantime :)

[greg5756]

Hey Dan I was wondering

if I do specific muscle groups

mon-chest
tues-abs
wed-legs
thurs-biceps
fri-triceps

I do the cardio every morning on empty stomach. 2 mile walk/run
walk one run one

then work out in the evening I go and do the elliptical trainer for 10 min to increase heart rate

How long do I spend on the excersises. I usually time my breaks between reps 60 secs, The gym has nautilis equipment so can you recommend excersise routine to meet my needs for the equipment available. From the looks of it we have equipment that really targets specific groups.

When I do abs can I include lower back into the routine.

Main question I am on atkins I have done really great with this. How is this going to effect my WOL. I know you say add more protein to the diet. Does this mean I have to increase my fat, and carbs also.

I also want to know if protien supplements have high carb count in them. if so should I decrease other carb intake accordingly

What about measuring do you suggest we do this and put in our journal.

If you think we should what parts do we measure. I am referring to just tape measure because that is what I have.

Can't wait to receive the book. Looking forward to the info.

cya Greg

[Trainerdan]

Feisty ... Looks good for now. Your upper body is getting work, although push-ups are primarily a chest/shoulders/triceps move. Your back and biceps aren't getting direct stimulation.

Lunges are a great lower body exercise. Crunches hit upper abs and indirectly hit lower abs.

When you get to the gym, add some back/biceps exercises to this mix, as well as some lower abdominal work (reverse crunches, knee-ups) and you are set. Actually, that is a pretty good program if you put the push-ups/lunges/crunches on one day, take a rest day from resistance training, then do the back/biceps/lower ab work, then take a rest day, and then repeat. LOL.

And keep up the cardio, slowly increasing to the 45 mins. Remember to take at least 1 full day off from ALL exercise each week too. :)

Greg ... Cardio looks good. Your training split is OK, although I don't see any upper/mid back (lats) work. It is a major muscle group so you may want to add that in (pulldowns, rows, pullovers, etc).

Your rep speed should be 2 seconds up, 2 seconds down. Sets of 10 work. Start here. You can always manipulate rep speed to make things harder on yourself later in the game as you grpw accustomed to the exercise (3 up, 1 down ... 1 up, 4 down ... etc).

Rest 45 - 90 seconds between sets/exercises. Again, this is something else you can manipulate later. When you are looking to build strength/add muscle, use more weight less reps ( 6 - 8), and take longer rests (120 - 180 seconds). To increase fat burn, use a little less weight, go to 10 - 12 reps per set, and decrease rest period (45 - 60 seconds).

You do not neccessarily need to increase carbs/fat to increase protein. There are many low fat/low carb protein sources out there. Most nutrition stores, as well as Netrition.com sell low carb protein powders. To go the whole foods route, low fat cottage cheese is a protein source, as is chicken/turkey breast. Some leaner cuts of beef as also suitable. Egg whites are a classic low fat protein source that bodybuilders have been using for years.

I suggest measuring weight/bodyfat once per month. Some do the scale every 2 weeks, but that can mess with your head. :daze: Those who are new to weight training tend to add muscle at an increased rate, which may register as a gain on the scale.

Which is why I also advise people to get a bodyfat check every month also. As long as bodyfat is going down, you have progress. If you don't have access to body fat testing, take a waist measurement every month.

If that is going down, you are losing fat. No matter what the scale says.

Every 3 months I measure my arms, chest, shoulders, waist, thighs,and calves just to see if I am growing. It is optional.

If fat loss is your concern, the waist/bodyfat and scale combo is your marker.

[chemlady]

Trainer dan and all the lcexercises,
This is my workout. I do eight nautilus machines twice a week after which I do 3.0 mph on a treadmill for 15minutes. I swim twice a week for 45 minutes mostly leisure with the kids but some laps here and there. Every morning I do 20 minutes mostly on the exercise bike but sometimes half bike half treadmill. Does this look like enough. I tried doing an exercise tape on stomachs which is my problem area, well my whole bodies a problem area but my neck is killing me next day. Do you think the ab-swing or ab-doer are worth the effort. what do you recommend for abs. Also is my workouts enough considering my weight. My diet is around 1600 cals most days. I am not hungry most of the time. I try to keep my protein around 100g-120g a day or more. Any advice would be helpful by anyone.

[feistyminx]

Thank you soooo much, for the advice, I am at the moment doing 200 side crunchers (100 each side) and the other 100 are where I draw up my knees and my shoulders and squeeze my abs, kind of a knee up. Not sure what they are called but oh do they burn! I will look online for some back and bicep exercises.

Thank you again! :yay: :wave:

[greg5756]

I was wondering on the lat excersise can I put them in with the abs. I will go ahead and do that tonight. should plenty of recovery time. for tri's I would think.


Thanks for getting back with me. I was wondering can you increase muscle on part of body by doing heavy and less reps example arms and burn fat on others example stomach. I would think this would be easiers since you target different groups on different days.


I will check back later.

cya Greg

[wannbeslim]

Trainerdan,

You have great suggestions, but your weights that you want women to start at - shesh! If I tried that when I started I can guarantee you that I would have given up. Instead by doing a reverse pyramid of weights starting really low and progressing to heavier weights slowly, i.e. upper body 2-5-5 and then 2-5-8 and then 5-8-10, I have been able to maintain a weight training that I can do - makes me feel better and makes me look better. My goal is for upper body 12-15-20. Lower body of course has higher weights. Otherwise, great suggestions.

Feisty

Most U.S. schools have a gym that comes as part of your student fees. Check it out. You might also be surprised at how cheap a few weights can cost. If nothing else fill old water bottles with sand!


Oh, and curls are the usual bicep exercises. Front, side and hammer, etc.


J

[feistyminx]

I'm actually from the States, but studying in the UK, I do hope to join the gym at my Uni although it does cost a bit more than I can really afford. In actuality though, I may not need to. I may have a new waitressing job that would require me to run up and down stairs all night between floors :daze: . . .keeping my fingers crossed!!! :yay:
As far as the weights go. . . I got one of my flatmates to share the expense with me so we can do curls etc while watching tv or chatting in the lounge. ;)

Thanks for the tips anyway, they are always appreciated.

Cheers,
Minx

[Trainerdan]

LOL ... sorry if the weights were too high ... It's just what I have noted to be the average starting weights fot the clients I have worked with.

But, I did say that everyone should work with a weight that their physical condition allows. I have had some clients start with 3 - 5 lbs. on all lifts.

If that's where someone has to start, cool. Just as long as they increase it over time. :)

The amount of weight lifted isn't as important as having proper form, so when you first start, start light. Then increase it as long as you are comfortable with it, and keep form tight and the weights under control.

[starchile]

Greetings Trainer Dan!

I have just began to work out with a personal trainer and actually this will be my first time EVER really working with weights and machines. Recently, i was flipping through a book called something like "exercise right for your body type" or something to that effect. The author was saying that based on my body type "spoon" it was good to do low wt/high reps for the bottom part of my body and more wt/ fewer reps to strenghthen my upper body. I think I have that right. But anyway, it made perfect sense to me. So now as I begin working with my PT, I noticed that the workout seems like it might be wrong for me. I was looking at the poundage you've recommended for beginners and what she has me doing seems WAAY off! for example the standing calf raise, she has me at something like 80lbs (is that the machine where you stand underneath the shoulder pads and just use your calves to lift the weight?). And the leg press seems really heavy as well, but I don't know what the poundage is. Anyway, my question is this...does the information from the book make sense to you and if so, can you give me an example of what that type of workout should look like?

Thanks and I'm GLAD you are here!!!

peace,
Star

[Rodney]

Dear Precious,

I hear you. Commercial gyms just bite: too expensive and full machine and kids on the prowl. I'm having great luck with a modified version of the "Power to the People" routine. You can read more about it at Amazon.com or at dragondoor.com.

I'm doing 3 deadlifts with, say 100 pounds, then rest, then 3 more deadlifts with 90% of 100 pounds or 90 pounds. Then I'll add 3 and 3 skull crushers and 3 and 3 arm curls, using much lighter weights. I started light (70 pounds) and add 10 pounds to the deadlift every two workouts. I try to work out every day.

Every day!!?? Am I crazy? No. The daily exercise is easier on my system than nothing, nothing, nothing, hit the gym! It keeps my system reved up. And, because I'm working up slowly and only doing a total of 6 reps per exercise, I can get pretty heavy without over training. I'll end the cycle when I can't get my whole second set of 3. Then I'll start over with light weights. Last time I did this routine, I added 20 pounds to my squat in a month without doing ANY squating.

Fun. Easy. Safe. Cheap. Effective. No travel time. I just love it.

[vivi621]

Hi TrainerDan,

I have just gotten a piece of mail from the American Stroke Assn,(div of the American Heaert Assoc.) In the mailing, I have been choosen to partcipate in a marathon for the Assoc.

I was wondering if you knew ANYONE or if you have ever partcipated in these or similar events..

Okay I am not in great shape but they are offering me training (6months of training), special clinics, I have my choices of one or both marathons..

My father in law is a stroke victum and I really think the therapist whom had taken care of him with me/ is the one whom is the source and signed me as a individual whom should participate.

Well tell me what you think.. I am posting this in my journal as well..

ps any one can answer too if they have done such an event..

thanks so much.......

HAPPY HOLIDAYS TO YOU AND YOUR FAMILY........

[Mz_Desz]

Please critic my daily workout. I do it everyday to keep me faithful to it.

30 minutes of weight training (arms, shoulders, chest). I use the 5lbs/10lbs weights 3 sets of 15(if possible).

Also I have incorporated some of my Taebo(basic workout 1st series) leg excersises into my routine with 5lb ankle weights. I do those for 40 mintues. 3 sets of 24. I also do some of the punching in the tape with 2.5 lbs weight in hands.

I also work my abs. I lay on the floor and tighten my abs. I lift my legs towards the ceiling and I lift my hips off the floor and back down again. I do 3 sets of ?. I just do them until I feel them burning really bad. I rest 15 secs in between sets.

I also do crunches with my legs bent. I bring them into my chest as I lift my back towards them. I do 3 sets of 20. 15 secs rest in between sets.

I do this daily. Is this good enough to shead the pounds. I also have a small apron. Will this routine help get rid of that?

Thanks in advance for all your help.

[kghamilton]

I'm new to the boards and only just read your message...not sure if you decided to go for the marathon. I've run 8 of them.

It is a great goal to set and finishing is a great accomplishment. With proper training and eating habits and rest, virually anyone can do it. It helps me focus and stick to my goals, as I set out several races that I am interested in doing for the year.

[Shelley J]

I am a SAHM of two little girls. I cant go to the gym.

I have a treadmill, and an Orbitrek. I also have a couple of 1 1/2lb hand weights (I think - I need to find them) and I have some velcro weights (1 lb ? need to find these too) that go on your ankles.

So when I find those, I will figure something out.

My initial idea was to get on the treadmill with the incline all the way up, and go backwards. Would this do anything for me, or will I just get hurt? lol.

I haven't been on my Orbitrek in a while either :daze:

Any suggestions for what I already have (not much) would be great.

[glo]

I have knee trouble...so I do pool work. I do swim laps,then do the kick boards, and treading water...then I switch to running in the pool while doing swim strokes. I do that three times a week for 30 - 40 minutes. Then the other two days a do about a mile at a moderate pace walking around the school gym. I sneak in an 8 minute abs or butt tape here and there :)

I do the weights for about 20 minutes 4 times a week, and I do 100 or more crunches a day, and leg exercizes for PT for my knees everyday.


Do you think that is to much?
OR should I be doing something else?

[lpioch]

One piece of advice I have received (and will pass along) is in regards to daily crunches.

We all realize that we should not train the same set of muscles (whether it's chest or bicep or quads or whatever) on consecutive days.
That's because they need time to rest and repair. We will be breaking down the work they need to do if we over work them.

The same holds true for abs. They are a set of muscles as well that need time to repair.

So maybe you can do ab work every other day. And if you feel like you'd be missing out on something, you could either up the reps or the intensity on those days.
-- LOretta

[donnasym]

Hello Everybody,

I am a typical "excited starter and bored next" person. I've joined in a gym a couple of times times already and never bothered renewing my membership after it has expired. I've already spent a lot of money just to try to lose weight but never succeeded. My husband keeps on getting me really good gym equipments to use at home but I just couldn't see myself enjoying using them, I'll probably use them just when my husband is watching me and eventhough, I'll be on them for only 5 mins max. I don't really like going to the gym much 'cos I don't like chatting when I'm working out as I need to concentrate on what I'm doing and some people sees it as a bad thing. Also, in my last gym which is a women only gym, the staff are really intimidating, so I really didn't enjoy going. What I'd like to ask you guys is some advise on how I can get enough motivation to exercise at home. At the moment, my favourite exercise tool is my gym ball, I'm always on it even when I'm only watching tv, I'm always on it but just sitting on it. I'd do my sit ups for only 100 reps at a time and that's it. I've tried to do more than 100 once and I felt that I hurt my ribs part so I didn't do it again. Was that wrong? Should I just stay on doing 100reps? I'm also thinking of getting a threadmill, would that be a good idea? Cheers!

[BUM3]

Hello everyone, I posted a question in my journal that I'm hoping to get a bit of help with. Could you please click on THIS LINK. (http://forum.lowcarber.org/showthread.php?s=&threadid=91669)

Mario

[lpioch]

I'm not sure exactly what you question is, except maybe you're wondering basically if weight training and cardio go hand in hand with low carbing.

Well, there are TONS of people on this site (myself included) that are low carbing and weight training.

Check out (under this General Exercise link) the
BFL forum (http://forum.lowcarber.org/forumdisplay.php?s=&forumid=114)
and the
CKD forum (http://forum.lowcarber.org/forumdisplay.php?s=&forumid=52)

There are some of us doing Body RX as well (check out my journal/gym log), although it's not as common on the site as the 2 above.

I think you'll find they go hand in hand very nicely. But I WOULD recommend being on the low carb diet approximately 2 weeks before you resume with the weight training. I'd let the body detox from the carbs before trying to have strength and stamina!

Oh...in specific, on the BFL forum is this thread:
LC and BFL hints and tips (http://forum.lowcarber.org/showthread.php?s=&threadid=29683)

Good luck! A lot of people start off with the weight training and the low carbing at the same time, and complain that they are unmotivated/tired/lack strength. That's why I'd be on the low carb diet a bit ... then start with the gym.

-- Loretta

[BUM3]

Thanks for the heads-up Loretta, I've been weight training for a month now and taking Xenadrine along with trying to do as low fat a diet as possible.

I've started the low carb thing a couple of days ago and continue to work out. I guess what I'm really looking for is tips as well as an understanding of the obsticles ahead of me.

Mario

[whyspers]

Thank you for posting this information. I joined a gym a little over a month ago, and it was the best thing I think I ever did. I was also nervous about other people watching, or working out with the skinny people, but honestly, no one cares. Everyone is doing their own thing and if they are into their own workouts, they don't have time to pay attention to yours.

That being said, because I work out first thing in the morning when the gym opens, none of the trainers are there. I've been doing my own thing this whole time because I haven't had a chance to get together with a trainer and develop a program. I've lost 15 lbs. (combined with doing Atkins), but I think I've done all I can exercise wise on my own and need to develop a program for me.

I started out doing treadmill for 30 minutes a day, five days a week. Then last week for some reason I was thinking that swimming would be a better cardio workout, so I switched to swimming laps for 45 minutes. I then read an article posted on another board about how swimming was NOT a good primary workout, so this morning, I swam laps for about 15 minutes and ran upstairs to look at the resistance machines. Figured one out, and did a few abdominal exercises, but overall didn't feel comfortable in doing them without being shown the proper way...soooo, I ended up on the stationary bicycle for another 20 minutes at that Level 1. Don't know if I was doing it right, but I just tried to keep up with whatever speed they said I should be at...lol.

Anyway...this is my long winded way of saying thank you for posting this. I really needed some direction and I think my next step will definately be meeting with a trainer (which actually is intimidating for me...lol).


Laura

[rebsee]

Hiya

I started induction this week and have been to the pool three times teamed with 2 miles walking on those days aswell. I'm going to do my gym induction next week.

I had been doing aerobics classes and step classes but they're SO BORING!!!!! I'm looking to start trampolining and skating :) :)
:) :) I figure whats the point if I'm not going to enjoy it? Been looking at skates in shops and I'm getting all excited!!

I'm going to give kickboxing aerobics a try on Sunday morning, and I think I'll try boxercise too. I would like a straight kickboxing class but there isn't one anywhere round here.......

Does anyone have any motivational tips? My main ones are:

1) I'm getting married on June 8th
2) Exercising makes me feel better and helps combat stress

[cherry]

can i just play basket ball for exercising??... i've been playing basket ball for two days.. and my arms and legs is aching like hell.... should i rest till my body no longer aches or carry on?...
do you have to do weight training to tone up?.. can i jus do basket ball??...or any other sports like swimming??..

[2much2g1]

I cant go to a gym and want to start using weights at home.I have VERY limited space.
I would like to know what I should buy.
What size bars and plates and how many?Or should I buy the pretty plastic ones?I will be useing them sitting in a chair.
I do Sitting Tai Chi twice a week and will be starting aqua arobics twice a week very soon.
I ordered your book yesterday and and cant wait for it to arrive
Please help!
2much :wave:

[MetilHed]

Hi all,
2nd Post here. I just joined Bally's last week, and had a lot of the same feelings or misgivings about going. Sef conciousness, worry about other peoples attitudes, etc. and I've found that most (if not all) of the people there don't pay the slightest bit of attention to you. And if they are . .who cares ? No matter what you look like now, everyones is there for the same thing. No one can fault you for wanting to improve, so quit worrying about what others at the gym think.

I find it motivational to see people that have worked hard and acheived great looking/in shape bodies. I also (and this will sound bad, but Im not being mean!) find it motivational to see the people that are worse off than I am too (not many of those at my gym that I've seen, but). It's like other peoples motivation motivates you and it's great.

I'm lucky I guess that all the people in my local gym seem mostly very down to earth. I am probably going to go to a total of 3 Bally's because of different locations and convenience (One is 5 minutes away from my house, one 5 minutes away from work, and one five minutes away from my weekend workout buddies house). Hopefully I 'll have the same luck there.

For those of you worried about other peoples attitudes etc. try to tour a gym first and see what the people are like. The types of people you see there at any given time will reflect how it will most likely be all the time.

I know the gym is not for everyone, but I know that working out at home isnt for everyone either, and that I personally would never or very rarely do it at home. It's just too easy to put off, or get distracted.

Whew, long post. Thanks TrainerDan and everyone else for sharing your knowledge and experience.

Met:doah:

[tazmizzion]

A lot of good advice. The one thing I found totally interesting, that I never knew btw, was doing cardio on an empty stomach. I knew cardio is best in the morning by why is it better to do on an empty stomach?

Thanx,

[Ronski2000]

Re: Joining a gym

A doctor told me that I should go on a walk everyday for 20 minutes for four consecutive weeks. He said that if I could commit myself to taking the walk without a single miss then I should join a gym afterward.

If not, keep walking until I walked four weeks in a row.

I think his advice saved my several hundred dollars in gym fees because I did not stick to the walking routine at first and I probably would not have stuck to going to the gym.

I think his advice is a good test for joining a gym.

[Alopex]

Wow, that's great advice, Ron! I have this terrible habit of going hard for a few weeks and then not feeling like it anymore (which is about where I've been the last few days). Terribly hard to jumpstart the motivation again, isn't it?

I LOVE the idea of building up discipline and a routine before spending tons of cash on a gym!

[FromVA]

I wish someone had given my daughter this advice before she joined her gym. She went great guns for the first month and hasn't been since. She wanted me to join and go with her, but I have a good treadmill and exercise bike in my basement and couldn't see spending the money. Since starting Atkins in late July I have exercised 5 out of every 7 days of the week, starting slow but building up where it is a 45 min workout each day. But I still won't join a gym because I don't think I would be motivated enough to get dressed and drive over. I am at my best EARLY in the morning and exercise before I eat. I can go longer, faster and it is easier for me...if I wait until late morning or afternoon it is hard and I find I want to quit after just a short while. If I wait until evening, the day turns into my "break day". H, on the other hand, can't do it in the morning, is best at mid-day and has to make himself do it at night. I guess everyone's body is at it's best at certain times of the day, and if you can figure your best time, it might help you stick with the gym.

[carebair30]

I dont have the money to join a gym at this time, however I do workout at home. I walk 2-4 miles a day and exercise for about 30 mins afterward. So altogether its about an hour 1/2 EVERYday. Plus I am LC'b. I havent seen much of a difference in my body other than feeling great. Anyway I wondered if you have any suggestions for home excercises? I hate following a tape, so I have watched a few and picked out the ones that zone on the area's of where I need to tone and loose. Mostly the hips, thighs, and belly. Any suggestions would be greatly appreciated. or if you could suggest a tape that I could purchase until I can get to a gym.
One other question, should I have a rest day? I dont feel that I am over doing it, and feel guilty if I dont walk. So I am doing it everyday.

[FromVA]

Walking is good...don't know about exercising without tapes, though. You can really hurt yourself if you don't do it right. I am sure someone else can give you better information than I can because I don't do anything other than bike or treadmill.

It may take a a month or two to be able to see real change in your body...feeling great is a better initial bonus, IMHO. If you feel good you won't quit.

[MetilHed]

Interesting, one of the main reasons I joined the gym was because I KNEW without fail that I would never "just get up and walk", and even if I could get myself to, would not do it at a level that would be helpful. ie at the gym, on the treadmill, I walk as fast as I possibly can, and I know I would never do that on the street, either because of being self concious or what I don't know.

Excercise is alot like LC and dieting in general, you need to work it out to find what works best for you, and as far as getting excercise gos, I know this is the best for me, because I would never or almost never do it at home.

Weird how sometimes things work the opposite of how they really end up working. In my mind I know that doing this stuff ~ home/walking outside should be easier, and would definitely be cheaper, but as I said I know I'll never get around to it that way. And somehow it's easier to motivate myself to get into the gym.

My gym "motivation" is alot like my Atkins one. When I started Atkins, I lost 12 lbs in the first week, looked at the scale and said "THIS WORKS" and thats kept me going strong and commited. The first week I started actually excercising, and did it 3x in a week, I had lost 2 lbs at the beginning of the week, somehow managed to gain 3 back by mid week, did 45 minutes to an hour on the treadmill 3 days in a row, and the next day ended up 6 lbs lighter than I started the week at (and I lost several of those lbs. twice !!).

Well, like I said, different things work better for different people. Congrats to all the people sticking to this WOL, and starting or continuing on the excercise, whatever way you do it !!:D

Met

[Built]

I start everyone on this lifting program when I first bring them to the gym. I am NOT a trainer. This is the program I started on, so I just pass it along.

I suggest that you NEVER do cardio before you lift, because if you do it AFTER, you will burn more fat and build more muscle. The other way around, you'll just get tired and hungry. You'll also risk poor form, because you'll be tired when you lift. EITHER do about 20 minutes of moderate cardio (fast walking) right after lifting, or do it on alternate days.

I like to have a little bit of something sweet (dextrose, or an orange or half a banana) just before I lift, and a whey shake (20-35g protein) AFTER, with 5 g glutamine in it. Real food about 2 hours later. When you first start, this won't matter as much, but as you get stronger, you'll likely find it helpful. Trainerdan SWEARS by BCAAs (branched chain amino acids), which I will be looking into this weekend.

This program can be performed 3 or 4 days a week. So, Monday, Wednesday, Friday could be workout 1 2 1 the first week, and 2 1 2 the second week.

Start with the lightest weights possible, and work your way up. Once you can do three sets of 8 and not feel anything/much the next day, increase the weight and drop the reps to 3 sets of 6. Work it back up to 3 sets of 8, and repeat.

Squats - first time you do them, NO WEIGHT, and only do 2 sets of 4. If you can still walk the next day, increase it gradually until you can do 3 sets of 10 before adding on any weight. You should eventually expect to squat with what you weigh on your shoulders (!), but this can take over a year, so don't rush. It took me 3 months before I could squat the bar (45 pounds)

Have fun!

- Built

**********************************************
WORKOUT 1
abs 2-3 minutes
stretches make sure you stretch quads

LEGS
squats 3 sets of 8-10 http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html

seated leg extensions (quads) 3 sets of 8-10 http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html

BACK
seated back cable rows 3 sets of 8-10 http://www.exrx.net/WeightExercises/BackGeneral/CBStraightBackSeatedRow.html

front lat pull downs 3 sets of 8-10 http://www.exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html

shrugs 3 sets of 8-10 http://www.exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html

BICEPS
seated alternating dumbbell curls (sit, with back support) 3 sets of 8-10 http://www.exrx.net/WeightExercises/Biceps/DBCurl.html

drag curls 3 sets of 8-10 like a barbell curl, but drag it up the front of your body and back down again. Works like a preacher curl, but works better.
**********************************************

WORKOUT 2

abs 2-3 minutes
stretches make sure you stretch quads and hams

LEGS
split squats (stationary lunges): these are basically lunges, but do all one side for one set, and then switch. I don't put my foot up on a bench, so ignore that part of the movie. Take a step, and stay there. Now do 8 squats in this position, then switch sides. 3 sets of 8-10 each side http://www.exrx.net/WeightExercises/Quadriceps/DBSingleLegSquat.html

lying leg curls (hamstrings) 3 sets of 8-10 http://www.exrx.net/WeightExercises/Hamstrings/CBLyingLegCurl.html

SHOULDERS
Dumbbell lateral raises (imagine you are pouring really full pots of tea) 3 sets of 8-10 http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html

dumbbell shoulder (military) press 3 sets of 8-10 http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html

CHEST
incline dumbbell flys (do it on the slant bench, or flat if you prefer) 3 sets of 8-10 http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html

incline dumbbell press (squeeze chest at top) 3 sets of 8-10 http://www.exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html

TRICEPS
overhead tricep extensions, (I hold ONE dumbbell with both hands, hold it overhead, drop it down to elbows at 90 degrees, then raise it straight up) 3 sets of 8-10 http://www.exrx.net/WeightExercises/Triceps/DBOneArmTriExt.html

standing tricep cable pull-downs, using rope 3 sets of 8-10 keep elbows glued to your sides, hold the rope ends, push straight down, then back up to 90 degrees. Your hands end up at your sides because the rope will open up and let you.

[liftnlady]

built you are a goddess for posting this for all the newbies !! Very good info. Maybe trainerdan can make this a sticky.

[Trainerdan]

LOL .. or he can add it to the Beginner's sticky that is already at the top of the forum ... ;)

[liftnlady]

well there ya go that is why you are Dan the man with a plan !!

[Built]

Thanks Dan!

[Carina8]

Thank you Dan and Built!

I am starting my workouts this week. I only want to build a little muscle, for basic stregnth and health. Once I lose about 50 more I'll be ready to kick it up a notch.. I'm just so happy to know how to get started so I'll be comfortable by the time I need to get serious.

Built... I use my bf's basement for my gym, so I have limited equipment. Do you know of any excerises I could do with free weights to replace the seated back cable rows and front lat pull downs until I join a gym (will be in late Fall).

Thanks!!!!

Carina

[liftnlady]

for back you can do dumbell rows, and lats you can do dumbell pullovers...built may have a link to those as well...and perhaps some other exercises

[Built]

Barbell pullover (BACK):http://www.exrx.net/AnimatedEx/LatissimusDorsi/BBPullover.gif

I change it from a barbell to a single dumbbell, held like you do for dumbbell lying tricep extensions:
http://www.exrx.net/AnimatedEx/Triceps/DBLyingTricepsExtension.gif


Remember, for lats, keep the arms relatively straight. For triceps, you bend and extend them.


Bent over rows for BACK:
http://www.exrx.net/AnimatedEx/BackGeneral/DBBentoverRow.gif
Remember to keep the arm sliding along the body.

If you do it at a right angle to the body, it's a rear-delt exercise (SHOULDER):
http://www.exrx.net/AnimatedEx/DeltoidPosterior/DBRearDeltRow.gif

[ellen4621]

Oh, how I wish ya'll had been around w/ this thread a month ago! But, now that you're here (thank you, thank you, thank you), I have a couple of questions:

1) Can I use my CKD keto phase parameters while lifting, but WITHOUT doing the weekly carb-ups? They're currently set at 122 g prot/88 g fat/20 g carbs per day (based on 10 cals/lb/day) or should I increase my carbs? (I tried doing a CKD but, unfortunately, I just cannot handle doing the lowfat thing, even for ONE day! I'm not a "Wendy Whiner", but :Puke: )

2) Could someone take a look at my current workout plan...any tips/suggestions? I'm following Joyce Vedral's "Weight Training Made Easy" (just starting it this week after "floundering" around w/ several other routines of my own making for the past month :() w/ the following schedule:

Mon: Upper (flat press, incline press, incline flye, cross-bench pullover, side lat raise, front lat raise, alternating shoulder press, bent lat raise, alternating curls, simultaneous curls, alternating hammer curl, concentration curl, overhead press, triceps kickback, one-arm overhead extension, cross-face extension, upright row, one-arm DB row, double-arm reverse row, & seated back lateral row)

Tues: Squat, side leg lift, leg curl, reverse lunge (bad knees), standing butt squeeze, standing back-leg extension, straight-leg kickup, bent-knee kickup, concentrated butt lift, crunch, ceiling lift, knee-raised crunch, seated straight-toe raise, seated angled-out-toe raise, standing straight-toe raise, and standing angled-in-toe raise)

Wed: Treadmill w/ HIIT for 20 min, every other week

Thurs: Repeat of Mon

Fri: Repeat of Tues

Sat: Treadmill w/ HIIT for 20 min

Sun: Off

I'm "re-starting" w/ 5# wts for the upper body...should I go heavier for lower body (I've already done squats w/ 15# wts before)? I just purchased an incline/decline/flat bench but am looking into a home gym set-up (when the budget allows).

I apologize for this being such a long post, but I really want to make sure I'm heading in the RIGHT direction! Thanks in advance for any advice/tips/suggestions!

Ellen :)

[Built]

1) Can I use my CKD keto phase parameters while lifting, but WITHOUT doing the weekly carb-ups? They're currently set at 122 g prot/88 g fat/20 g carbs per day (based on 10 cals/lb/day) or should I increase my carbs? (I tried doing a CKD but, unfortunately, I just cannot handle doing the lowfat thing, even for ONE day! I'm not a "Wendy Whiner", but :Puke: )


Use 'em if you like 'em. Personally, I like about 65% of cals from fats, about 40 g carb, the rest from protein, and a pre-lifting "treat" - dextrose candies, half a banana, small orange, <coughdoughutcough>, but you may choose to leave this off until you are REALLY pushing on the lifting, and have plateaued.


2) Could someone take a look at my current workout plan...any tips/suggestions? I'm following Joyce Vedral's "Weight Training Made Easy" (just starting it this week after "floundering" around w/ several other routines of my own making for the past month :() w/ the following schedule:

Mon: Upper (flat press, incline press, incline flye, cross-bench pullover, side lat raise, front lat raise, alternating shoulder press, bent lat raise, alternating curls, simultaneous curls, alternating hammer curl, concentration curl, overhead press, triceps kickback, one-arm overhead extension, cross-face extension, upright row, one-arm DB row, double-arm reverse row, & seated back lateral row)

Tues: Squat, side leg lift, leg curl, reverse lunge (bad knees), standing butt squeeze, standing back-leg extension, straight-leg kickup, bent-knee kickup, concentrated butt lift, crunch, ceiling lift, knee-raised crunch, seated straight-toe raise, seated angled-out-toe raise, standing straight-toe raise, and standing angled-in-toe raise)

Wed: Treadmill w/ HIIT for 20 min, every other week

Thurs: Repeat of Mon

Fri: Repeat of Tues

Sat: Treadmill w/ HIIT for 20 min

Sun: Off

I'm "re-starting" w/ 5# wts for the upper body...should I go heavier for lower body (I've already done squats w/ 15# wts before)? I just purchased an incline/decline/flat bench but am looking into a home gym set-up (when the budget allows).

I apologize for this being such a long post, but I really want to make sure I'm heading in the RIGHT direction! Thanks in advance for any advice/tips/suggestions!

Ellen :)

Okay, it looks to me like you're doing too many things, with too little weight.
I don't like side leg-lifts at all, because I don't want to build WIDTH in my legs - I want to build DEPTH. So I stick to direct quad and hamstring work.

If you're doing upper all in one day, why not just do two exercises at 3 sets of 8 per muscle group.

IE break it up into

Shoulders: side lat raise, military press (NOT alternating)
Chest: flat flyes, incline press
Triceps:Kickbacks, skull crushers
Biceps: seated alternating curls, standing barbell curls
Back: one-arm DB row (mid), seated back lateral row (sides-lats), shrugs (upper back-traps)

Do your shoulders first, when you've got the most energy and have a better chance of sticking to form. Shoulders are prone to injury, and you risk less injury this way.

Now, legs, the only stuff I recognize is:

squat (these are GREAT - I go ass to the grass)
http://www.exrx.net/AnimatedEx/Quadriceps/BBFullSquat.gif
reverse lunge (bad knees) these are fine for quads. Maybe don't alternate - do 8 on one side, then switch. Little easier on the knees:
http://www.exrx.net/AnimatedEx/GluteusMaximus/BBRearLunge.gif


Maybe do the quads first, then the hamstrings.

How about deadlifts for your hamstrings?
http://www.exrx.net/AnimatedEx/Hamstrings/DBStrtBackStrtLegDeadlift.gif
I like to start with the dumbbells on the floor, immediately over my feet. This prevents your back from being involved, and focuses the movement onto the hamstring. Stick your butt OUT when you do these. NOT the time for a pelvic tilt.
leg curl - this would be excellent after deadlifts, since the muscles have been stretched, and can now be pumped up with the curls.

Lift heavier with the squats if you can. It is reasonable to EVENTUALLY be able to squat with your weight, or near it, on a bar resting on the back of your neck doing these. Yes, I can squat the bar with a plate a side. But it took me over a year to get there. Go slow.

As for your other weights, play it by ear. If you can do 3 sets of 8 and not feel it the next day, increment slightly the next time you lift, drop it down to 3 sets of 6. Work it back up to 3 sets of 8, and repeat.

I AM NOT A TRAINER, okay? These are just my suggestions.

Have fun

- Built

[ellen4621]

Use 'em if you like 'em. Personally, I like about 65% of cals from fats, about 40 g carb, the rest from protein, and a pre-lifting "treat" - dextrose candies, half a banana, small orange, <coughdoughutcough>, but you may choose to leave this off until you are REALLY pushing on the lifting, and have plateaued.

Thanks, Built! I'll be doing some "tweaking" of my parameters and figure out what will work for me....just as long as I don't have to choke down (literally) any more LF garbage! *shudder*


Okay, it looks to me like you're doing too many things, with too little weight.
I don't like side leg-lifts at all, because I don't want to build WIDTH in my legs - I want to build DEPTH. So I stick to direct quad and hamstring work.

I forgot to mention that these were all done as 3 sets of 10. I'm "restarting" w/ the lower wts right now but know I can bump them up quickly 'cuz I was already doing Arnie presses (3 sets of 8) w/ 10# - and "dying" by the end of the 3rd set! :lol: But, yeah, took me an hour to do all those upper body moves....will DEFINITELY be paring that down quite a bit!

As for the "side leg-lifts", these are for the INNER thighs only, not the standard-what-we-all-learned-back-in-gym-class ones. Sorry for the confusion on that one.

And, yes, I AM having fun w/ this! :sunny:

Thanks for your help/tips/suggestions!

Ellen :)

[Built]

I haven't found I ever got all that much out of inner thigh stuff - and again, I don't want to develop width there, so I don't do the outer or inner sides (recall that spot reduction is a myth).

If you do your squats wide and deep, you'll find you'll feel it in your inner thigh the next day anyway. But if you like 'em, do 'em. Every body is set up differently - you might get more out of them than I do.

Cheers!

- Built

[ellen4621]

If you do your squats wide and deep, you'll find you'll feel it in your inner thigh the next day anyway. - Built

WhooHoo! One LESS move/exercise is okay by me...especially regarding the 'ol time factor! :thup:

Thanks!

Ellen :)

[angstusn]

nice usefull information

[Trainerdan]

If you do your squats wide and deep, you'll find you'll feel it in your inner thigh the next day anyway.

Ohhhhhhhh yeah you will. :) More than you've felt anything from the abductor/adductor machines.

Good post Built. ;)

[Built]

Ohhhhhhhh yeah you will. :) More than you've felt anything from the abductor/adductor machines.

Good post Built. ;)

Thanks Dan.

I always figured I must not be doing the abductor/adductor thing right - it never seemed to do anything but give me a weird pain in the inside of my hip.

Deep squats are the bomb, though - I do 'em wide and narrow, regular and split - hits different insertions and makes for one HECK of a leg-day.

[Trainerdan]

I like narrow and parallel stance on the smith machine ... after I have bombed them on regular squats.

It's all about the Glutes baby!!

[doogieb]

Just while we're talking about squats I'll but in :)

I've just started doing squats (well I used to do them years ago when I was like 16 trying to work out in my bedroom :p)

The one "fear" that I have is failure during squats.... I'm doing BFL lifting so I do like 5 sets of squats then something else, normally leg extensions because that's a safe fail exercise if you know what I mean.

When I was doing my 5th set the other day, I got to 9 out of the 12 I was supposed to do and I knew I wasn't 100% sure I could make it back up another time.... I think I could but I fear the failure!

Anyone got any pointers on graceful ways to rectify things if you really do fail on squats?

I use a squat rack at the gym that has a sort of ledge either side, which I guess is so that if you fail you can sort of lean forward and let the bar fall onto that, but wouldn't really like to try it and I'm just trying to think exactly how you'd do it as I normally go down as far as possible and I'm still a good few inches higher than that.... :confused:

[Trainerdan]

Use a spotter.

Or a Smith Machine (if you have to) ... that way when you fail, ou just flip your bar and lock in.

[Chipperoo]

Squats just aren't really natural on Smith machine, though, as bar doesn't really travel straight up and down in regular squats, does it?

Anyway, I've had to dump the bar in squat rack before and isn't that bad. Maybe you should practice doing that just a bit with some light weights so you'll have a handle on it when you're going heavy and fail.

[Trainerdan]

No, I don't like Smith squats ... but the subject was safety.

Using a spotter is a must. Borrow someone if you don't have a workout partner. It's a common gym courtesy.

"Yo, could you spot me real quick? I'm going for 6."

[Chipperoo]

Hey Dan, never spotted/been spotted doing squats, how do you? Do you just pull up on bar from behind just enough so the person can get it up?

[Trainerdan]

Nope. Bear hug style is the right way ... never from the bar. Spot from the waist on squats.

You will see people spotting from the bar though. That's not the right way.

When asked to spot on squats, I do ask "from the bar or the body?" ... You can see why some people might not be comfortable with a "close spot" on squats.

[Chipperoo]

Thanks, may start asking as really don't like dumping the bar, besides takes too much time to unload weight, raise bar and re-load weight!

[Trainerdan]

Any of the other regulars at your gym would lend a hand I am sure.

I just look for another guy who looks like he could handle the same weight, catch him between sets, and ask.

[doogieb]

Cool, thanks Dan.... I never thought that someone could spot squats, but the bear hug type thing makes sense (if a little scary!)

I've never used the smith machine, and as you say it doesn't do for proper squatting.

I'll probably do as Chipperoo said and try dumping a light weight a couple of times in the rack to reassure myself, and consider spotting when I'm going for new targets etc.

Thanks

[adukart]

Built, or anyone,

All I have is a bench, bar, and 2 dumbbells. What can I do to replace this:

seated leg extensions (quads) 3 sets of 8-10 http://www.exrx.net/WeightExercises...gExtension.html

EDIT: and this:

lying leg curls (hamstrings) 3 sets of 8-10 http://www.exrx.net/WeightExercises...ingLegCurl.html (http://www.exrx.net/WeightExercises/Hamstrings/CBLyingLegCurl.html)

[liftnlady]

you can hold the dumbell between your feet for both, sit on the end of the bench to do leg extensions,and lie down to do leg curls...not sure how heavy your dumbells are.

You can also place the bar across your feet for the leg extensions, I have not tried this one just seen pics, thebalance thing might be tricky.

[Oceanbaybe]

what part of nc do you live in?

[adukart]

Thanks, Liftnlady.

How about stretches? Anyone have a set routine for stretches?

[Built]

Liftn - I would NEVER have thought of this! You're brilliant!

I suck at stretching. I just do the few I've always done. I think I need to get a stretching video or take a class or something.

[ellen4621]

you can hold the dumbell between your feet for both, sit on the end of the bench to do leg extensions,and lie down to do leg curls...not sure how heavy your dumbells are.

You can also place the bar across your feet for the leg extensions, I have not tried this one just seen pics, thebalance thing might be tricky.

Hi! I've posted on this thread awhile back w/ some questions, but do check on here often to see if anyone else's questions might be something I could use also.

I've done the lying leg curls w/ the DB - it's a bit awkward trying to get it into position betwen the feet but, boy, can you really FEEL it! I've been wondering about how to do leg extensions w/ DB's....Thanks for asking the question for me, Adukart! :wave:

Ellen :)

[adukart]

I didn't see this part till last night, but is there also something to replace these?

incline dumbbell press (squeeze chest at top) 3 sets of 8-10 http://www.exrx.net/WeightExercises...BenchPress.html

standing tricep cable pull-downs, using rope 3 sets of 8-10 keep elbows glued to your sides, hold the rope ends, push straight down, then back up to 90 degrees. Your hands end up at your sides because the rope will open up and let you.

[mle_ii]

ellen4621, to do an extention you would need to tie the DB to your leg, which I wouldn't recommend. :) Some sort of a squat should hit the quads. A normal squat or sumo squat (legs out farther than a normal squat, stand like a sumo wrestler though not as far out, this will help hit the inner leg as well as hit the glutes, well at least it did for me) works the quads. You could also do a lunge with DBs.

adukart, what do you mean replace them? Do you mean with DBs only? Or ???

[mle_ii]

ellen4621, ah, I read farther into the thread. To do extentions just sit on the edge of the bench so that your lower legs are just off the edge, lean back and grip the sides of the bench with your hands, with the weight between your feet lift up extending your lower legs up.

[adukart]

mle, I only have a bench a bar and two dumbbells. By replace I mean what can I do to exercise the targeted muscles in those examples, with what I have.

Built did answer this in my gym log though so I think I am set.

[mle_ii]

adukart,

She probably gave you the answers, but for others.
Not sure what to replace the incline bench press with if you don't have an adjustable bench. I'll have to take a look what Built said. :)

For the triceps there are a few things you can do:
1) Tri extentions. Either sit down on the bench or stand up. Extend your arm such that it is strait up in the air and at the side of your head, using your other arm support the other near the elbow, now bring the weight down back behind you keeping your upper arm at the side of your head, your other arm should be keeping it there, once the weight is behind your head then lift it back up. repeat.

Or Tri kick back. Kneel on a bench with your left leg put your left arm in front of you and lean over. With the weight in your right arm hold your arm to your side with the weight hanging down, now bring the weight back extending your lower arm, then bring it back down.

Or finally you could do a tri extension similar to the first by lying on the bench extending your arm straight up, and lowering the weight back towards your head, keeping your upper arm pointing straight up.

[adukart]

Yeah, always thinking about myself j/k :)

For others here is what built put in my gym log:

Quote:
Originally Posted by adukart


incline dumbbell press (squeeze chest at top) 3 sets of 8-10 http://www.exrx.net/WeightExercises...BenchPress.html

Not sure what to do instead of this one but will find out.</I>
</FONT>


Just do 'em on a flat bench. You'll be fine.

Quote:
Originally Posted by adukart

TRICEPS
standing tricep cable pull-downs, using rope 3 sets of 8-10 keep elbows glued to your sides, hold the rope ends, push straight down, then back up to 90 degrees. Your hands end up at your sides because the rope will open up and let you.


Not sure what to do instead of this one but will find out.

Try kickbacks instead http://www.exrx.net/AnimatedEx/Triceps/DBKickback.gif
or skullcrushers http://www.myfit.ca/exercisedatabase/images/skullcrushers.gif

[liftnlady]

I didn't see this part till last night, but is there also something to replace these?

incline dumbbell press (squeeze chest at top) 3 sets of 8-10 http://www.exrx.net/WeightExercises...BenchPress.html

you could also try push ups off the bench, that will put you at a slight incline


standing tricep cable pull-downs, using rope 3 sets of 8-10 keep elbows glued to your sides, hold the rope ends, push straight down, then back up to 90 degrees. Your hands end up at your sides because the rope will open up and let you.


another good one is weighted bench dips, just place the weight across your lap as you do the dips

[mle_ii]

liftnlady, man I remembered that one but forgot to put it in. LOL Anyway people can start out with this one without weights if doing it weighted is too hard. The first few times were difficult, but now I do it weighted.

[Ramatulai]

Hello Everyone.


I am kind of new to this LC and working out thing, so i was wondering do you lose weight faster doing weight training on a lc diet or do you lose weight slower. I am asking this because I heard that weight training will slow down your progress if you are on a low carb diet. Please help. :help:

Thank you.

[Built]

It broke a long stall for me. I lost about 20 pounds in 6 months on Atkins. Heavy lifting over the last several years put about 15 pounds of muscle on me, and I'm down a net 30 odd pounds. So, doing the math, I lost 30 pounds overall, gained 15 pounds of muscle (which I really, really wanted!), so I must have dropped about 45 pounds of fat.

The first 20 pounds of fat were mostly diet and cardio. The last 25 pounds of fat were diet and lifting with a LOT less cardio.

Bottom line: I lost more fat lifting than I did on diet alone.

If it didn't work better and faster and easier than straight cardio, I wouldn't have stuck to it. I'm waaaay to lazy to do stuff that doesn't work lol!

- Built

[Jamori]

...I then read an article posted on another board about how swimming was NOT a good primary workout...

Can anyone verify this? Swimming is my absolute favorite way to get exercise/cardio (I've basically been swimming all my life, yet remained overweight ... see the first post in my journal for details)

Anyway, what's the deal with swimming not being a good primary workout? What's that based on? I've always heard that swimming is great for you (and it definitely feels that way!)

Nick

[Built]

Well, lessee...

It's good for health, and good for cardio, and the water supports you, so there's little strain on joints or back ...

...But...

It's not resistance training. Personally, I rely on resistance training for my primary workout. It's better for fat loss and body composition.

[adukart]

Only thing I've read is that swimming and biking don't help prevent osteoperosis (sp?).

[Built]

They wouldn't - not enough weight-bearing to do this.

[adukart]

So would having swimming or biking as your primary exercise put you at higher risk for osteoperosis?

[Built]

No - it just wouldn't put you at a LOWER one.

[Jamori]

ah, okay .. I guess the deal is just that if you're looking for resistance training, swimming isn't it .. but it's still good for a cardio workout

personally (and this certainly isn't scientific by any means), but with the intensity of swimming I was doing (and all I did was swim during this time), my arms were built up to the extent that I could beat all my friends (some of whom DID work out, as seniors in HS) in arm wrestling

[Built]

Yup - it's great to be a boy! :lol:

:)

You do get some resistance benefit from all cardio. And I surely do love to watch men swimming the butterfly!

[vess]

Quote from Built "I suggest that you NEVER do cardio before you lift, because if you do it AFTER, you will burn more fat and build more muscle. The other way around, you'll just get tired and hungry. You'll also risk poor form, because you'll be tired when you lift. EITHER do about 20 minutes of moderate cardio (fast walking) right after lifting, or do it on alternate days."

Question: Is there any scientific explanation for your advice BUILT? I have been told to do my cardio before weights as kind of warm up (this of course might be complete rubbish - I have never exercised seriously). I am starting exercise again but I am going to a gym at work on my own and would like to do things right. I have been doing 20-30min cardio first and then weights - is that wrong?

Thanks
Vess

[Built]

Answered in your journal

[koko213g]

Dan.....i have a question. i wanna know how i can tone my arms, the exercises i am doing is making bulk instead of shape..

[koko213g]

Built...u sure are in inspiration.... u have come a long way. what kinda diet were u on?

[koko213g]

vess...i know u directed that question to built but i would like to give u some info on what i know. What built is saying has better results. From what i am told...when u lift weights ur body burns and cardio immed. after gives more of a rush.... better results.

[koko213g]

:wave: okay......

[Built]

Built...u sure are in inspiration.... u have come a long way. what kinda diet were u on?

Atkins for the first, oh, about a year, then variations on the "carb-cycling" theme, starting with CKD (didn't work very well for me) then TKD (worked REALLY well for me), now carb cycling (first page of my gym log).

And to pinch-hit for Dan until he gets back to you on the arms thing - your arms will APPEAR to bulk in the first 3-6 months of lifting, then it pretty much STOPS. I've been trying for a YEAR to put on half an inch on my biceps. Biceps/triceps are small muscles relative to your body, and growing from NOTHING to SOMETHING really shows at first, then it settles right down.

I train for size. I curl 27.5 pounds an arm for alternating dumbbell curls. Biceps are STILL well under 13 inches each, much to my chagrin.

Okay? So don't worry about bulking.

There's no such thing as toning. There's only building.

- Built

[koko213g]

Built.... what is this TKD ur talking about? i am interested. I am still on Atkins and on a stand still... I wanna boost my metabolism again....

and for the arm bulking, i can keep lifting my normal weight and not be worried? i am only curling 20 lbs now.

[Built]

Yeh, your arms will just stay firm and get a better shape over time.

Targeted Ketogenic Diet = TKD. Google it, or look in the CKD forum for details on it.

Good luck!

[camaromom]

Ok Dan. I need help. I'm 38 years old. Female. I have a congential hip dysplasia with a left hip replacement 2 years ago. I have been doing LC since 5/04. Started at 187. Got down to 159 and got stuck. I decided to increase the exercise. I started a women on weights class 2 days/week. Then I went to water aerobics. The whole class is great. They also meet 2x/week for "Power Hour". I can do some power walking and most of the other exercises with little modification. When I started all this I gained weight back up to 163 (one pound/week). I'm finally back down to 161. I'm stuck. I haven't lost in about 6 weeks. I'm measuring. Arms are getting bigger. My atrophied left leg has gained 3/4 of an inch. Abd is down. I read your post of 1.5 lbs of muscle gained etc. What gives. I'm still LCing. No real change in diet. I'm doing plenty of H2O. I'm ready to give up. Anybody? Dan? got any suggestions. I'm really new to this whole exercise thing and not sure what to expect.

Barb

[joe skinny]

I am on the treadmill everyday for 30 minutes 20 minutes is at high incline at a high speed and I burn about 340 360 calories each time...Also Ido weights 3 times a week right after the tredmill..1 set of 15 reps of all the lower and upper body machines ..I am also eating right I hope P.S. I guess I should say that my beginning weight was316 and I am now 303lbs am I doing any thing wrong? ALSO I HAVE A BIG BUILD BECAUSE I USED TO WORK OUT ON THE WEIGHTS YEARS AGO!!!!!!!!! LET ME KNOW PLEASE!!!

[joe skinny]

I am on the treadmill everyday for 30 minutes 20 minutes is at high incline at a high speed and I burn about 340 360 calories each time...Also Ido weights 3 times a week right after the tredmill..1 set of 15 reps of all the lower and upper body machines ..I am also eating right I hope P.S. I guess I should say that my beginning weight was316 and I am now 303lbs am I doing any thing wrong? ALSO I HAVE A BIG BUILD BECAUSE I USED TO WORK OUT ON THE WEIGHTS YEARS AGO!!!!!!!!! LET ME KNOW PLEASE!!!

[XMrsFLA]

Hello. I have a question for Trainerdan... I'm not sure if I'm posting this correctly... (First-timer!) I have been doing aerobics (step mostly) for 18 years. I managed to blow out my knees a little... However, this was the way I've always stayed in "model's body" condition. I do weights also. However, tomorrow I turn 38!... And it seems like results are getting harder to acheive. My friends that are trainers keep telling me to take protein supp... Every time I have, my mid section inflates like a hot air balloon and I'm miserably uncomfortable. I have all but refused to drink protein shakes or bars! I do eat lean meat, fish, etc. But anything that says "whey protein", I sprint in the opposite direction! Other women have said they have gotten a similar feeling, but not to the extreme that I do. Some say they take soy protein instead. However, they both do the same thing to me. Any comments?....
Thanks

[Gostrydr]

May I?

What are you mixing your shakes in? Water, Milk?

Is it Whey,egg or Casein?

Is it one of those garbage ready to drink shakes? Huge problem if so..

Are you taking any fat along with your shake?

STAY THE HELL AWAY FROM SOY!!!!!!!!!



Some people lack adequate digestve enzymes to help with the digestion of protein, specifically protease.

Try and find a good digestive enzme with ample amounts of protease and Aspergillus(?) and take that with your shake.

I know Solaray used to have one for low carbers.

You may have to start low and bulid up..start with about 14 grams(tbls) and work up to 25 grams and see how you are doing

Good luck

[XMrsFLA]

Thanks for the advice... It is Whey protein. I started with skim milk, then went to water... Then tried cutting down to one scoop instead of the reccommended 2 scoops... When I did take the shake, I only took the shake with no other food. I was taking digestive enzymes and found no releif with that either... Curious, what's the problem with soy???

[Gostrydr]

You may have an intolerance to dairy as a whole..

Soy is one of the worst food you can eat. It is a cheap and lousy protein source. It is an incomplete protein source lacking growth promoting and sulfur producing amino acids.

it is a goitergen which can inhibit thyroid function.

It is full of estrogen.

It has phytic acid which can bind to minerals, leading to mineral deficiencies.

Plus , it is one of the most allergenic foods sources.

Just nasty ol' stuff IMO