Free weight regime...... [Archive]

Su lin

16-Aug-2007, 02:02 PM

SickDevildog

16-Aug-2007, 02:27 PM

Theres a bunch of good beginner programs out there, here's 2:

WSFSB2:
Uses Powerlifting methods and sets aside days fro conditioning. 4/5 sessions a week
http://defrancotraining.com/articles/articles.htm

Starting Strength:
All you need is a Barbell and a place to do pullups/dips. 3 Sessions a week.
I'm doing this one atm
http://forum.bodybuilding.com/showthread.php?t=998224

tetsu ryu

19-Aug-2007, 06:40 PM

I currently go to the gym twice a week in addition to my kung fu and cardio training but I haven't got a free weight regime as such yet.My kf teacher works in the gym and he is the only person I really want to do me a programme but we haven't managed to sort out a time yet (he only works there a couple of days a week).
Just wondered if anyone has any decent programmes for someone who is just beginning weights, or point me in the right direction of a site etc.
My main aim at the moment is cutting body fat then working on my upper body strength.I just keep putting it off at the moment and the free weight area fills me with dread :D

Unless your trainer suggests otherwise, I'd stay away from "the machines" like the plague! Why? Because free weights are just better! You don't have to change machine to machine in order to get a certain type of workout. Free weights also engage the core much better that any machine ever could! Free weights also give you a much more natural range of motion. Don't fear the free weights.. Embrace them. :D
I know you want upper body strength but be sure you also do exercises like squats and deadlifts to work your back and legs. Also, pull-ups are a great upper body strength exercise! The link Sickdevildog posted up called "starting strength," is a great way to start strong in a weight lifting regime. But take it easy. You don't wanna burn out your first week. Good luck with everything Su! I hope you build plenty of mighty panda strength with the help of your trainer! :p

Incredible Bulk

20-Aug-2007, 07:36 AM

whilst free weights are more recomended i wouldnt avoid machines all together.

they have their place

Jamo2

24-Aug-2007, 03:48 PM

And one other little tid bit of advice
(Please note: This is not intended towards your instructor, nor meant to be offensive)

The majority of martial arts instructors know BUGAR ALL about good weight training.

NaughtyKnight

26-Aug-2007, 06:24 AM

If you want to lose bodyfat, then the weights arent the way to go.

Incredible Bulk

28-Aug-2007, 08:46 AM

Colucci

30-Aug-2007, 08:52 PM

Su (or would you rather Lin, I always forget :D ), I am rapidly falling into lurrrve with Mistress Krista from Stumptuous.com. Check out Krista's kompleat kompendium of workout routines. (http://www.stumptuous.com/cms/displaysection.php?sid=26) Specifically, I'd consider starting with her Routine 2, from Beginner's Workout 1. (http://www.stumptuous.com/cms/displayarticle.php?aid=133)

I just keep putting it off at the moment and the free weight area fills me with dread :D
Then you definitely need to read Dont' Fear The Free Weights (http://www.stumptuous.com/cms/displayarticle.php?aid=41) from Mistress Krista.

If you want to lose bodyfat, then the weights arent the way to go.
I'm surprised to see you say this. It's all about what you do with them. Complexes (http://www.t-nation.com/readArticle.do?id=1624757), anyone?

Su lin

31-Aug-2007, 08:22 AM

You can call me anything Colucci ;) Thanks for the info, I shall study it this weekend.Been off the gym with hip issues but aiming to make a full return next week and embark upon this free weight thing that everyone goes on about :D

bwhite55

08-Sep-2007, 07:55 PM

basically, whatever you do, get plenty of rest, and the most proven set/rep system for beginners is 3/10. most people when they first begin use a regular upperbody/lowerbody 4-5 day a week split....which is fine for beginning i think, but once you get into more advanced stuff you might wanna drop it down to 2 or 3 days a week and workin on different splits.

blessed_samurai

11-Sep-2007, 01:55 PM

If you want to lose bodyfat, then the weights arent the way to go.

Care to step away from the vagueness and explain this a bit more? I hope you aren't going to go with copious amounts of worthless cardio.

Prophet

11-Sep-2007, 05:11 PM

If you want to lose bodyfat, then the weights arent the way to go.

I dont know man, weights help much, MUCH more then you would think.

Su lin

11-Sep-2007, 05:15 PM

We shall soon find out anyway as my back is tonnes better so heading back to the gym on Thursday.I may even post pics of my progress :D

flaming

11-Sep-2007, 06:19 PM

If you want to lose bodyfat, then the weights arent the way to go.

There probably the only way to go.

Su lin

02-Oct-2007, 11:42 AM

Right,I have read the articles and printed off Mistress Krista stuff and am hitting the gym tonight :D

Wish me luck!! :)

bwhite55

02-Oct-2007, 12:30 PM

Su (or would you rather Lin, I always forget :D ), I am rapidly falling into lurrrve with Mistress Krista from Stumptuous.com. Check out Krista's kompleat kompendium of workout routines. (http://www.stumptuous.com/cms/displaysection.php?sid=26) Specifically, I'd consider starting with her Routine 2, from Beginner's Workout 1. (http://www.stumptuous.com/cms/displayarticle.php?aid=133)

Then you definitely need to read Dont' Fear The Free Weights (http://www.stumptuous.com/cms/displayarticle.php?aid=41) from Mistress Krista.

I'm surprised to see you say this. It's all about what you do with them. Complexes (http://www.t-nation.com/readArticle.do?id=1624757), anyone?

colucci, thanks for the complexes link, i really don't understand it when they were comparing it to the other 2, but i think i'm gonna add some to my daily workout.

Suhosthe

02-Oct-2007, 03:19 PM

Right,I have read the articles and printed off Mistress Krista stuff and am hitting the gym tonight :D

Wish me luck!! :)
Good luck!! :)

Keep us posted!

Su lin

07-Jan-2008, 06:53 PM

Well, rather than starting at the gym I did what I could at home and started tonight :D

Don't laugh but here is what I did (based on Collucci's link)

- squats (9kg total,I said don't laugh :D) 2 x 15
- overhead shoulder press (9kg) 2 x 12
- one arm dumbbell row (4.4kg) 2 x 15
- back extension 2 x 15
- lunges 2 x 15

I feel,erm...interesting now ! :D Kept it short and sweet as I have been a bit ill recently. Will be fun tomorrow! :p

Lily

07-Jan-2008, 08:37 PM

Su Su - way to go girl!

I'm not laughing at those numbers because I lift too :D

Just a suggestion, whey don't you break it down into 3 sets of 6 reps. I think 2x15 is not a really conducive way to start training. Plus doing less reps with a slightly higher weight and keeping good form throughout each movement is more important than the number of reps you pump out.

Su lin

07-Jan-2008, 08:39 PM

That's a good idea. It's my first one so was hoping to mess about with it a bit. I found the squats hard work in that I seem to have no stretch in my achilles and my feet turn out a bit. Will have to get that looked at when I have my massage later this week. I used to get tendonitis so need to strengthen and stretch them I think.

Thanks Lily :)

Tartovski

07-Jan-2008, 09:44 PM

Can I ask if anyone knows if "Mistress Krista" is anyway at all qualified to give exercise advice? From what I can see on her website she is clearly some sort of post-modernist/feminist critic, but I can't see anything on their that would make me think she's a qualified fitness instructor. I'm not saying she's wrong, I'm just saying perhaps look at other sources as well.

If you want a very very good resource for all sorts of weight training I suggest: www.exrx.net

It shows you how to compile a weight programme based around ACSM Guidelines*, and has all sorts of extremely useful (and scientifically backed) information on it.

*the American College of Sports Medicine, biggest sports medicine and exercise science organization in the world.

Since everyone here is banging on about doing multiple sets I'd draw your attention to this:
http://www.exrx.net/WeightTraining/LowVolumeTraining.html
(it has proper footnotes and references and everything to back up what it says)

As for fat loss see:
http://www.exrx.net/FatLoss/WT%26End.html

and:
http://www.exrx.net/WeightTraining/Myths.html#anchor9628175

For building a programme go here:
http://www.exrx.net/WeightTraining/Instructions.html
And
http://www.exrx.net/Lists/WorkoutMenu.html

Enjoy!

cxw

07-Jan-2008, 09:46 PM

In terms of loosing body fat, it's really about calories in and out - although including strength work as part of your excercise program will help encourage the weight loss to be mainly/all fat.

You can make yourself fatter whilst doing any excercise program as long as you eat enough.

Su lin

08-Jan-2008, 02:21 PM

Tartovski

08-Jan-2008, 04:41 PM

Thanks for all that info Tart, I shall try and digest it all this evening. I'm quite confused now though as to what I should be doing! :(

It's daunting at first, but not hard. I can do it for you if you like.

Su lin

10-Jan-2008, 12:21 PM

Thanks Tart :)

I just ordered Never Gymless for some all round training information. Off on holiday next week so if it arrives it should keep me quiet on the plane and long coach transfer. :D May try some in the snow! :p

Tartovski

10-Jan-2008, 03:41 PM

Su lin

10-Jan-2008, 03:49 PM

The book Never Gymless. :D

Colucci

11-Jan-2008, 06:09 PM

Can I ask if anyone knows if "Mistress Krista" is anyway at all qualified to give exercise advice? From what I can see on her website she is clearly some sort of post-modernist/feminist critic,
Actually she has a PhD in Women's Studies. Why you're even broaching the subject, I'm not sure. She wears glasses too. And so do I, in case that matters.

but I can't see anything on their that would make me think she's a qualified fitness instructor.
Seriously? Have you ever read any of her articles? She does an amazing job at teaching push-ups, squats, pull-ups, deadlifts, rows, benching, etc. Plus, she's funny as all get-out. :D

I'm not saying she's wrong, I'm just saying perhaps look at other sources as well.
Eventually, sure. But I don't think you did Su Lin any services by confusing her. As a gal relatively new to training, she absolutely does not need info about how to design her own programs... yet.

Just a suggestion, whey don't you break it down into 3 sets of 6 reps. I think 2x15 is not a really conducive way to start training.
There are a few coaches that prefer slightly higher reps as an introduction to weight training. Some of Charles Staley's older work, for example. It's called "anatomical adaptation", which is technical lingo for "shaking the rust off and getting used to new movements."

I'd stick with the 2x15 for a full week or so, just to finish the intro phase. Then consider dropping down to 4x6 (3x6 would be only 18 reps per exercise, almost half as much work as you're doing now.)

Su, try not to get confused by all the info flying past you right now. The biggest thing is to decide on a plan and stick to it for at least a month. Without that base level of consistency, results will be slower coming.

Yohan

11-Jan-2008, 06:39 PM

There are a few coaches that prefer slightly higher reps as an introduction to weight training. Some of Charles Staley's older work, for example. It's called "anatomical adaptation", which is technical lingo for "shaking the rust off and getting used to new movements."

I'd stick with the 2x15 for a full week or so, just to finish the intro phase. Then consider dropping down to 4x6 (3x6 would be only 18 reps per exercise, almost half as much work as you're doing now.)

Su, try not to get confused by all the info flying past you right now. The biggest thing is to decide on a plan and stick to it for at least a month. Without that base level of consistency, results will be slower coming.

My coach actually teaches me new lifts at low reps - usually 5 reps per set - we don't do terribly heavy weights. He started me on squats and it went something like this:

Set 1: bar only, 5 reps
Set 2: bar + 50lbs, 5 reps
Set 3: bar + 90lbs (135), 5 reps
Set 4: 135 lbs, 5 reps
Set 5: 135 lbs, 5 reps

Colucci

11-Jan-2008, 06:47 PM

My coach actually teaches me new lifts at low reps - usually 5 reps per set - we don't do terribly heavy weights.
That's similar to what I generally do too. And it's also what Staley has recommended in some newer work. I feel that it's easier to focus on lower reps/more sets. I was just giving an example that higher reps for newbies isn't necessarily "wrong."

Tartovski

11-Jan-2008, 06:54 PM

Actually she has a PhD in Women's Studies. Why you're even broaching the subject, I'm not sure. She wears glasses too. And so do I, in case that matters.

You split my sentence at the comma, for some reason. If you take it as one sentence it reads:
"From what I can see on her website she is clearly some sort of post-modernist/feminist critic, but I can't see anything on their that would make me think she's a qualified fitness instructor."

My point is simply that I can clearly see she is an expert in subject a, but people are taking her advice in subject b.

Put it this way, if someone was asking for advice on feminist theory, I wouldn't send them to a site run by a physiotherapist who happened to do lit crit in his/her spare time.

Seriously? Have you ever read any of her articles? She does an amazing job at teaching push-ups, squats, pull-ups, deadlifts, rows, benching, etc. Plus, she's funny as all get-out.

So can about a million other people out there. Doesn't mean she is anyway qualified, which was my point.

Eventually, sure. But I don't think you did Su Lin any services by confusing her. As a gal relatively new to training, she absolutely does not need info about how to design her own programs... yet.

Well yes, of course. She is just a girl, and there brains overheat quickly. Or you know, she's a grown up intelligent person who is quite capable of reading a few pages on a website and making her own decisions.

Call me crazy, but if I do a new exercise routine i want to understand why I'm doing it, not be blindly told to follow something someone has said.

I find it very ironic that if you'd actually read Mistress Krista's beginners section she suggests people check out the very resource I linked to. Clearly she thinks it's worth while.

Su, try not to get confused by all the info flying past you right now. The biggest thing is to decide on a plan and stick to it for at least a month. Without that base level of consistency, results will be slower coming.

I agree sticking to plan is good, but pick a plan for the right reasons. I find it amazing how many people here recommend all these multiple set routines, despite the fact that every single thing I read shows that low volume training is as equally effective* and has less draw backs.

I'm no expert by a long stretch (though I am thinking about training to be so) but at least i know why i do what i do, and can back it up with evidence.

*(or that any benefit is so minimal that it is only of benefits to the top atheletes)

Su lin

11-Jan-2008, 06:55 PM

Thanks Colucci! I'm doing the day 2 routine tomorrow after a warm up run. Didn't hurt too much afterwards so it's all good! I do think I will stick to it ,as you suggested as I don't want to go messing about all the time and not getting any benefit from it. As I said I have ordered the Ross Enamait book too which will be really useful in all senses I hope.
All I am finding is that while I am trying to lose the fat and eating much less ,cutting out sugar I feel pretty tired and lack energy.

Su lin

11-Jan-2008, 07:05 PM

Actually she has a PhD in Women's Studies. Why you're even broaching the subject, I'm not sure. She wears glasses too. And so do I, in case that matters.

Eventually, sure. But I don't think you did Su Lin any services by confusing her. As a gal relatively new to training, she absolutely does not need info about how to design her own programs... yet.

Su, try not to get confused by all the info flying past you right now. The biggest thing is to decide on a plan and stick to it for at least a month. Without that base level of consistency, results will be slower coming.

Whaaat she's a feminist, I'm definitely not going to take any notice of her now :D (joking) . Yes it is all confusing at the moment, but I'm sure I'll get my head round it...........eventually. :p

Colucci

11-Jan-2008, 07:29 PM

You split my sentence at the comma, for some reason. If you take it as one sentence it reads:
"From what I can see on her website she is clearly some sort of post-modernist/feminist critic, but I can't see anything on their that would make me think she's a qualified fitness instructor."

My point is simply that I can clearly see she is an expert in subject a, but people are taking her advice in subject b.
I addressed the two ideas separately, as they didn't seem entirely related. but I'm sorry if it sounded like I was misrepresenting you.

Put it this way, if someone was asking for advice on feminist theory, I wouldn't send them to a site run by a physiotherapist who happened to do lit crit in his/her spare time.
Depends on the quality of information the physio could provide.

So can about a million other people out there. Doesn't mean she is anyway qualified, which was my point.
But she is qualified because it is quality information. It's not hogwash, useless, or dangerous information she's sharing.

Well yes, of course. She is just a girl, and there brains overheat quickly. Or you know, she's a grown up intelligent person who is quite capable of reading a few pages on a website and making her own decisions.
Let's not take that tone, okay? Keep things civil and reasonable. And P.S., Su had made her mind up... and then you offered your suggestions and she said she was now confused. (My apologies to Su for speaking for her/quoting her. Sorry pal.)

And free advice Tartovski, should you begin your path to fitness expertise: Don't confuse the client. It doesn't help things and only makes your job more difficult.

Call me crazy, but if I do a new exercise routine i want to understand why I'm doing it, not be blindly told to follow something someone has said.
okay... you're crazy. :p She's not "blindly" following anyone. She posted a question on this site, and someone with experience in training people suggested an effective routine.

I find it very ironic that if you'd actually read Mistress Krista's beginners section she suggests people check out the very resource I linked to. Clearly she thinks it's worth while.
Okay, here's your chance to call me crazy. Where on Krista's site does she recommend any of the Exrx links or ACSM guidelines you mentioned? I can't find it.

I find it amazing how many people here recommend all these multiple set routines, despite the fact that every single thing I read shows that low volume training is as equally effective* and has less draw backs ...
*(or that any benefit is so minimal that it is only of benefits to the top atheletes)
That's a huge topic and a can of worms for another thread, not this one. Feel free to start a thread to have people debate high volume/low volume training.

I'm no expert by a long stretch (though I am thinking about training to be so) but at least i know why i do what i do, and can back it up with evidence.
Congrats. Me too. But that's relevant how, exactly?

P.S. - Sorry if this all seemed snippy. I'm hungry and I'm going for a late lunch now.

Colucci

11-Jan-2008, 07:31 PM

Thanks Colucci! I'm doing the day 2 routine tomorrow after a warm up run. Didn't hurt too much afterwards so it's all good! I do think I will stick to it ,as you suggested as I don't want to go messing about all the time and not getting any benefit from it.
Good on ya.

All I am finding is that while I am trying to lose the fat and eating much less ,cutting out sugar I feel pretty tired and lack energy.
Make sure your total calories aren't too low. Drink enough water, and make sure you're getting enough protein and healthy fats (a common problem when cutting back sugar/carbs.)

Su lin

11-Jan-2008, 07:32 PM

I realllly appreciate all the info you guys have given me! I think the amount of info out there can be pretty overwhelming really, I did look at and read all Krista's stuff and it made sense to a n00bie like myself. I'm interested to see what people suggest ,especially those who have direct experience and are able to guide me.

It's all cool though. AND I'll post pics if and when it starts working :D

Tartovski

11-Jan-2008, 07:50 PM

I addressed the two ideas separately, as they didn't seem entirely related. but I'm sorry if it sounded like I was misrepresenting you.

it seemed like you thought I had a problem with feminists...
Which I do, damn them and their man hating ways! ;)

And free advice Tartovski, should you begin your path to fitness expertise: Don't confuse the client. It doesn't help things and only makes your job more difficult.

As i said, I don't think exrx is confusing, as it explains WHY you do things, which is why i recommend it. Other sites/people reel off these routines with little or no explanation which i find is much more confusing in the long term as you end up with 8 different sites quoting 8 different routines, and you end up with people having no idea which one to do or why they are doign it.

Okay, here's your chance to call me crazy. Where on Krista's site does she recommend any of the Exrx links or ACSM guidelines you mentioned? I can't find it.

Your crazy! :P
http://www.stumptuous.com/cms/displayarticle.php?aid=43

Under the "getting started" section...

That's a huge topic and a can of worms for another thread, not this one. Feel free to start a thread to have people debate high volume/low volume training.

Maybe another day. i've looked at a hell of alot of sites/studies and the high volume thing really doesn't seem to hold water. pm me with studies if you like though, always interesting.

Congrats. Me too. But that's relevant how, exactly?

er... how is having evidence relevant to understanding/selecting a decent programme? isn't that self evident?

Su lin

11-Jan-2008, 08:12 PM

Good on ya.

Make sure your total calories aren't too low. Drink enough water, and make sure you're getting enough protein and healthy fats (a common problem when cutting back sugar/carbs.)

To be honest nutrition is what I am struggling with the most at the moment.Trying to cut the body fat by not eating as much yet still having enough energy to train. I'm trying to eat wholemeal rice and pasta and have cut down a bit on carbs. My average day looks like this at the moment:

Breakfast- porridge or toast and peanut butter (wholemeal)
Snack- banana
Lunch- 2 x wholemeal tortilla with low fat hummous and spinach
snack- 2 small oranges ,sometimes a yoghurt
Dinner- chicken/turkey stir fry with wholemeal rice/vegetables and wholemeal spaghetti, that kind of thing.
Small yoghurt.

Drinking lots of green tea and plenty of water.

Yohan

11-Jan-2008, 08:30 PM

To be honest nutrition is what I am struggling with the most at the moment.Trying to cut the body fat by not eating as much yet still having enough energy to train. I'm trying to eat wholemeal rice and pasta and have cut down a bit on carbs. My average day looks like this at the moment:

Breakfast- porridge or toast and peanut butter (wholemeal)
Snack- banana
Lunch- 2 x wholemeal tortilla with low fat hummous and spinach
snack- 2 small oranges ,sometimes a yoghurt
Dinner- chicken/turkey stir fry with wholemeal rice/vegetables and wholemeal spaghetti, that kind of thing.
Small yoghurt.

Drinking lots of green tea and plenty of water.

You need more protein. I'll give a quick critique of this day's nutrition plan and give a few tips on how you could improve

Breakfast- porridge or toast and peanut butter (wholemeal)
No servings of protein here (aside from the peanut butter, but it's generally not a good idea to use peanut butter as an individual protein source because of its high fat content), and no servings of fruits and veggies. Try to add in some vegetables and a protein source (a whole egg and a few egg whites would work, or some meat, or both. Additionally, you can add a few scoops of vanilla protein powder to your oats to make it a more protein-rich meal). I personally wouldn't even have a non-vegetable/fruit carb source with this meal if I was looking to lose weight.
Snack- banana
No protein source here. Consider looking up a protein bar recipe and having that with your snacks. My diet guide recommends having 2-3 servings of vegetables with each meal, but also says that females need to eat ~1/2 as much as males.
Lunch- 2 x wholemeal tortilla with low fat hummous and spinach
No lean protein source. The hummus is a protein source, but it's much higher in fats and carbs than in protein (Source (http://www.calorie-count.com/calories/item/16137.html) )
Add a lean protein source. The spinach is great just make sure you eat a few servings of it. 1 serving of spinach is 85g and you'd be surprised at how much spinach it takes to make 85g (I was when I finally got a scale). Additionally, if you are trying to lose weight, I'd cut out those tortillas, unless this meal is directly after a workout.
snack- 2 small oranges ,sometimes a yoghurt
No protein source. Mix the yogurt up in a shake with some protein powder, the oranges, and some flax meal.
Dinner- chicken/turkey stir fry with wholemeal rice/vegetables and wholemeal spaghetti, that kind of thing.
This is good, but ditch the rice and spaghetti for more vegetables unless it's directly after a workout.

Good rule of thumb - eat every 2-4 hours, consume 1 serving of lean protein (20-30g for women), and 2-3 servings of vegetables at every meal. Don't consume non-fruit/veggie carb sources unless it's directly after a meal.

Su lin

11-Jan-2008, 08:33 PM

Interesting.Think I am going to have to get more serious about the diet really.The whole protein shake/powder thing has worried me in the past. Thing is I do really struggle to eat much in a morning before setting out for work.I am pretty lucky at work though as we have a pretty decent kitchen.

Yohan

11-Jan-2008, 09:55 PM

I do 90% of my food preparation on Sunday and Thursday. It actually cuts down on the amount of time it takes me to prepare food (overall), and allows me to have healthy food waiting in the wings any time I want to eat. I drink post-workout shakes because they improve my recovery time. Otherwise I use the powder in my cooking alot - I use it to make bars and supplement my other meals.

Su lin

11-Jan-2008, 09:56 PM

I imagine if I do start taking more protein in,it's going to be through shakes or putting the powder in stuff,as I said I find it hard to eat much in a morning,even after a heavy training session the evening before.

Yohan

11-Jan-2008, 10:00 PM

Then think about replacing that meal with a shake . . . may help if you have no appetite.

Honestly though, if you are on a calorie deficiency (I.E. you burned more than you ate), you are going to go to bed hungry and wake up famished, as I do most days. If you get your diet in check you should have no problem eating in the morning. My breakfasts are huge now:

6 egg whites, 1 whole egg
2 chicken sausages
1/2 cup onion
1/2 cup red pepper
1/2 cup mushrooms

Yohan

11-Jan-2008, 10:01 PM

If you take a shake in the morning, make sure it's complete. Think a few scoops of protein, some fruit, some flax seed, etc . . .

Su lin

11-Jan-2008, 10:02 PM

That's probably the best idea,I can make it up the night before,I am pretty crappy at getting up early to go to work! A smoothy type thing is great as I can drink and go! :D

tetsu ryu

13-Jan-2008, 03:19 PM

Good Job Sue Sue! ^_^ Keep up the hard work! Remember. Fitness isn't a goal or a certain look that you get from doing such and such reps, it's a way of life! (Just like MA) Good luck on your new path! ;)

Yohan

14-Jan-2008, 03:45 PM

That's similar to what I generally do too. And it's also what Staley has recommended in some newer work. I feel that it's easier to focus on lower reps/more sets. I was just giving an example that higher reps for newbies isn't necessarily "wrong."

Absolutely - my trainer says that when you first start a lift it's best to practice the gross motor movement with good form and start getting it ingrained - I think there are probably many ways of doing it.

Ad McG

17-Jan-2008, 08:29 PM

Can we keep this on topic please. If you've got something to add for the OP, post em if you got em!

I will second the stumptuous suggestion, great site.

Su lin

18-Jan-2008, 04:50 PM

It's a very interesting site Ad. Plus my copy of Never Gymless has arrived, I must say I am very impressed with the speed it was sent! :D Shall start reading that at the airport in the morning, should try some of the stuff to keep me occupied! :D

Hiroji

18-Jan-2008, 04:52 PM

Su lin

18-Jan-2008, 04:53 PM

Excellent! :D Will keep my mind off it crashing anyway! :yeleyes:

tetsu ryu

18-Jan-2008, 06:36 PM

Excellent! :D Will keep my mind off it crashing anyway! :yeleyes:

Ohhh!!! How is your book Sue!? :eek: Do you like it?

Su lin

11-Feb-2008, 08:51 AM

Just starting to get to grips with the book, I'm planning on incorporating an interval session this week as well as weights. I have changed my training programme again, thanks to my kung fu teacher stopping classes for a while.I'm now doing MMA twice a week,so having to shuffle things round.AGAIN! :woo:

sliver

12-Feb-2008, 06:09 PM

Hey Su/Lou (isn't that the name of an old star trek charicter?), Just wondering how the new workout and diet routine is going. Am I mistakenly recalling that you're a veg? It seems that may make it somewhat dificult to get enough protine in your diet. If you're feeling hungry and low energy all the time, you're almost certianly not getting enough protine. Would you care to post what your current workout and diet regime is so we can all have a look?

On the note of loosing fat, I would heartily second those who are saying couple a good resistance program with some cardio. My wife used to do an hour + of cardio at a time, and had disapointing results for the amount of time she put into it (like, the losses seemed to all be in sweat!). We started her with a trainer who now has her doing a resistance training routine that takes about half an hour followed by half an hour of cardio. The results have been much better. In four months she's lost 12% of her bodyfat ::eek:: There hasn't been a huge drop in weight because she's also gained some muscle, but the results have shown through quite a bit in how her clothes fit (and which ones fit!), and how she looks. Stick with it girl, we're all rooting for ya!

Su lin

12-Feb-2008, 07:16 PM

Since I got back from skiing I haven't been training as hard :( The week completely wore me out, 2 nights with zero sleep and I was ill while out there! However, now I think I know where I am with my MA training I am going to put it back in practice.

I'm not a veggie,couldn't do without my meat, but I do need to get my diet in check. I have low sugar muesli- I just buy the base then have goji berries,blueberries and cranberries, with milk (no lactose as I can't seem to digest normal milk). I tend to have a banana mid morning,then 2 x wholemeal tortilla wraps with low fat hummous,spinach and tomato followed by dairy free yoghurt. For dinner it's either turkey or tofu stir fry with wholewheat rice, or pasta (wholemeal) and homemade tomato sauce,

THe last week or so I have been craving sugar and been lacking energy since getting back from skiing! I'm now doing at least 2 x MMA and 1 kf session a week so need to put some weights,resistance and cardio in there now. I'm also training for a big bike race so have to fit that in! I can add intervals into that as it's road cycling.

It's really difficult settling into anything right now because things have been in a state of flux. I have found cutting the body fat tricky before now,and the more I train the hungrier I get!

I'm reading Never Gymless still though,it has some really interesting stuff in there and I am getting a good idea about how to put a programme together now.

It's all so complicated! :D Thanks for the encouragement though :)