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JEGUINN -> RE: When you hit a plateau... (6/11/2008 11:09:05 AM)

good point in upping the weights...i've only been doing this for 4 weeks, so i do need to up my weights and switch it up a bit - i can definitely tell that some of my reps are getting easier to do...i am seeing definition, too, so that's motivating!!



Cloak -> RE: When you hit a plateau... (6/11/2008 11:20:47 AM)

Yep, this is the wise way to go. Just go a lil bit higher each day. Gradual and slow change is always key, rather than drastic change all of a sudden which will only make scare the athlete off. [;)]



csl7037 -> RE: When you hit a plateau... (6/11/2008 11:31:48 AM)

On a lot of serious weight lifting routines or plans, it'll suggest upping your weight every workout or every other. At a beginner/intermediate level or doing a workout with lots of reps of the exercises (if you're doing more than 10-15 of the same thing), I think you can make more gradual increases. Be sure you've really got the correct form and you're making the most of each movement before jumping to another weight.



VisitorinWaiting -> RE: When you hit a plateau... (6/11/2008 12:32:53 PM)

I haven't read all of the responses, although I really want and need to...since I too am trying to lose weight. I lost about 50 lbs a few years ago, and would hit plateaus from time to time. When I did, I would increase my water intake from 8-8 oz.s to 9 or 10-8 oz.s. So, that might help. I was also advised to change what I eat for lunch and dinner. So, for a few weeks, I would have something really good and fulfilling for lunch, and at supper, I would have just a small meal. It worked. I was often hungry before going to sleep, but since I didn't have to do it for long, I survived. :)



Konstantinos -> RE: When you hit a plateau... (6/11/2008 12:46:42 PM)

quote:

Yep, this is the wise way to go. Just go a lil bit higher each day. Gradual and slow change is always key, rather than drastic change all of a sudden which will only make scare the athlete off.


true. personally i started most exercizes when i got a proper program with near my max, which now i can tell was wrong. granted if you dont have anyone that can truly show you the right movement then you might as well start with high weights, but if you can find someone that can tell how your form is then start light. it took me around 6 months to realize what the proper form on squats is on my own. now im sure i can teach it to anyone in just a week.

just make sure you keep increasing the weight, slowly, but if you can increase it, do so. you will get hard sets someday. its a mental and physical barrier. once you make just 1 truly hard sets, then every hard set seems much easier since you know what you must do and the only thing that can stop you is your muscles or your mind giving out, not your fear(even I was kinda afraid when i first started out)



ta_mosquito -> RE: When you hit a plateau... (6/11/2008 1:05:41 PM)

If I recall correctly, they recommend increasing the weight by 10% each time. So if you're lifting 10 lbs, make it 11. Obviously sometimes this won't work out perfectly, but it's a good guideline.



Konstantinos -> RE: When you hit a plateau... (6/11/2008 1:23:40 PM)

10% is possible as a beginner. heck sometimes i made 100% more as a beginner.

later you'll be increasing as low as possible so as to get whatever sets*reps the program suggests



Cloak -> RE: When you hit a plateau... (6/11/2008 4:46:06 PM)

Thanks folks for the continued feedback and insight. Most probably I will do so in a health club or YMCA which would have some coach to help me start off since it is my 1st adventure in weightlifting. [:)]



Konstantinos -> RE: When you hit a plateau... (6/11/2008 5:12:16 PM)

i highly advise YMCA over some "health club"

most trainers in "health clubs" dont have the slightest clue about weightlifting.

basically if you dont see at least a couple squat/power racks then it means 99% there is no good trainer over there.



Cloak -> RE: When you hit a plateau... (6/11/2008 5:50:23 PM)

quote:

ORIGINAL: Konstantinos

i highly advise YMCA over some "health club"


Thanks Kon, I will remember that in my search. In addition, YMCA has good deal when it comes to price over most health clubs.



HisLamb26 -> RE: When you hit a plateau... (6/11/2008 11:02:59 PM)

quote:

I don't like the idea of having muscles, I honestly find it quite emasculine; therefore weightlifting is out of question. Summer is just around the corner even tho I am very busy right now. I know it is the winter months that are the pitfall for all of us with the chilly snowy season where we lead a static life.


Hi Cloak,
Good luck with your weight training. As far as "having muscles"....I've been weight training for 2 years, and I am "tight", and have a nice v-cut, but I look very feminine...fit and mildly muscular but not at all like "Ahhhnold".

Just a couple of days ago my husband forgot his lunch, so I dropped it off at his work before going to the gym. One of his customers said, "Whoa...check out the babe walking in the door!". My husband grinned and told him..."That's my wife." (He told me after...his chest was all puffed up...it was kind of cute actually...)

So anyway-I figure its safe to say I don't look overly masculine. My husband sure doesn't think so. [:)]

Ohh....and did I mention I'm almost 44?

Keep in mind some folks are biased against certain gyms or "health clubs". I've gone from a 14 to a 6 using what some heavy duty bodybuilders might call a "health club". I did a ton of research on Bodybuilding Websites, bought some "weight training for dummies" types books with photo illustrations, and came up with my own program. I also worked with a trainer once to double check my form. I also buy Muscle and Fitness Hers, which gives me idea when my routine is getting stale. My neighbor's son is a body builder and physical therapist, and has been very helpful with suggestions and information.

Trust me....once you start doing it regularly....you'll grow to love it. And don't let the men in the weight room intimidate you. We're all there for one purpose...to get into better shape. You'll get to know the regulars after a while.



HisLamb26 -> RE: When you hit a plateau... (6/11/2008 11:09:23 PM)

As a side note....I started my weight training at home with dumbells, and would use the "health club" for cardio and swimming. Once I got more comfortable weight training, and needed more variety, I braved the weight room at my gym.

My almost 20yr old son used to snicker at me when I was weight training at home...(Can't blame him really...I suppose I would have found it funny to see my middle aged mom pumping iron....[8D])...though now he is not so quick to laugh anymore, as his mom can do more pushups than he can. [:D]



agapetos -> RE: When you hit a plateau... (6/12/2008 4:58:47 AM)

quote:

though now he is not so quick to laugh anymore, as his mom can do more pushups than he can.
LOL[:D]



csl7037 -> RE: When you hit a plateau... (6/12/2008 6:23:15 AM)

quote:

ORIGINAL: HisLamb26
though now he is not so quick to laugh anymore, as his mom can do more pushups than he can. [:D]


Girl after my own heart!!! One of my favorite things in life is to be able to d more pushups - "man pushups" than most of dh's friends. And he regularly challenges me to such battles. I'll never be able to do more than dh, though.

I go to a women's gym which is kinda limiting too. The heaviest plate is 45 pounds and I know I'm the only one who's ever used it. I prefer the atmosphere of the small women's gym, though.



HisLamb26 -> RE: When you hit a plateau... (6/12/2008 8:22:49 AM)

I suppose a women's gym may make the weight room less intimidating for the ladies-though funny thing is....the only "funny looks" I have gotten while lifting has been from other women; you know, the cardio queens who lift foo-foo weights on a rare occasion.

I started with "girl pushups", and kept at it until I could do military style pushups. I had very little upper body strength when I started. Now I can open jars without any "jar opening aids". That's what my daughters have noticed. (Hey mommy-since you've been going to the gym-you never have to use your jar opener any more....!) [8D]



Cloak -> RE: When you hit a plateau... (6/12/2008 8:48:28 AM)

quote:

ORIGINAL: HisLamb26

quote:

I don't like the idea of having muscles, I honestly find it quite emasculine; therefore weightlifting is out of question. Summer is just around the corner even tho I am very busy right now. I know it is the winter months that are the pitfall for all of us with the chilly snowy season where we lead a static life.


Hi Cloak,
Good luck with your weight training. As far as "having muscles"....I've been weight training for 2 years, and I am "tight", and have a nice v-cut, but I look very feminine...fit and mildly muscular but not at all like "Ahhhnold".

Just a couple of days ago my husband forgot his lunch, so I dropped it off at his work before going to the gym. One of his customers said, "Whoa...check out the babe walking in the door!". My husband grinned and told him..."That's my wife." (He told me after...his chest was all puffed up...it was kind of cute actually...)

So anyway-I figure its safe to say I don't look overly masculine. My husband sure doesn't think so. [:)]


It's wonderful to hear these good news about you HisLamb which would only boost my confidence and encourage me all the more to press on toward my goal and remember that I am not alone in my suspicions. In fact, many women are in the same boat and worry about how or whether would would look less feminine.

Thanks hon for inspiring me and cheering me on! [&:]



csl7037 -> RE: When you hit a plateau... (6/12/2008 11:40:47 AM)

quote:

ORIGINAL: Cloak
It's wonderful to hear these good news about you HisLamb which would only boost my confidence and encourage me all the more to press on toward my goal and remember that I am not alone in my suspicions. In fact, many women are in the same boat and worry about how or whether would would look less feminine.

Thanks hon for inspiring me and cheering me on! [&:]


It's a common myth. Take it from someone who's been trying for several years to get a little bulky - it's hard if not next to impossible!! And "bulky" will never happen. I have to get down to almost no bodyfat at all to see any muscle at all. It is true, however, that if you just build muscle without losing fat, you'll just look bigger. The muscle is covered by a layer of fat - not attractive! If you workout (lift) without eating right, you'll get big in that sense. But if you diet without toning/lifting, you'll just get skinny-fat. That's not pretty either. And it's not healthy.



csl7037 -> RE: When you hit a plateau... (6/12/2008 11:43:28 AM)

quote:

ORIGINAL: HisLamb26

I suppose a women's gym may make the weight room less intimidating for the ladies-though funny thing is....the only "funny looks" I have gotten while lifting has been from other women; you know, the cardio queens who lift foo-foo weights on a rare occasion.


This is so true. I actually work at two different gyms - the women's gym I normally go to and another bigger "mixed" gym. I needed to do a workout on Sunday when my little gym is closed recently. I asked some guy if he was done with something and he said "yes ma'am" [:@] It's been years since I belonged to a co-ed gym; I guess my days of getting hit on are over. [&:]



Konstantinos -> RE: When you hit a plateau... (6/12/2008 11:49:15 AM)

quote:

suppose a women's gym may make the weight room less intimidating for the ladies


i can see how that can be true. but i still would suggest to a girl to find a "manly" gym. at least till she learns the exercizes, and so long as the environment isnt too bad(concerning people's attitude towards her, not if they grunt or something) its better.

i for one am proud to see a girl squatting. i actually saw one in my gym recently who obviously wants to do bodybuilding since she went for pretty high reps and worked the same muscles time and time again.

quote:

It's a common myth. Take it from someone who's been trying for several years to get a little bulky - it's hard if not next to impossible!! And "bulky" will never happen. I have to get down to almost no bodyfat at all to see any muscle at all. It is true, however, that if you just build muscle without losing fat, you'll just look bigger. The muscle is covered by a layer of fat - not attractive! If you workout (lift) without eating right, you'll get big in that sense. But if you diet without toning/lifting, you'll just get skinny-fat. That's not pretty either. And it's not healthy.


now i know EVERYONE who has been fat and never worked out wants first to lose the fat and then build muscle. i did too. i learnt it the hard way but now i know you'll have much better and faster progress if you eat at maintenance and maintain your weight and build muscle while losing fat. provided you are not too overweight. if you are 5' 2" and are 200 lbs then obviously you should at least go down to around 140 or so first and then stay at maintenance. and i guess that number may be higher for women who've been pregnant before. dunno. point is, dont reach too low body fat and then try to build muscle. it will be much harder



Miss Giggles -> RE: When you hit a plateau... (6/12/2008 12:29:05 PM)

Some health clubs are good and some YMCAs aren't perfect either. So you have to just look around and find what suits you.



agapetos -> RE: When you hit a plateau... (6/12/2008 12:56:24 PM)

quote:

I suppose a women's gym may make the weight room less intimidating for the ladies-though funny thing is....the only "funny looks" I have gotten while lifting has been from other women; you know, the cardio queens who lift foo-foo weights on a rare occasion.
The gym I went to was mixed and I never found it intimidating. The weights class that I went to was also a mix and the only people who got funny looks were those who wanted too much weight on the bars than they could cope with.

Oh, and anyone that grunted got funny looks from those that didn't. Half the time they grunted cos they wanted attention.



Cloak -> RE: When you hit a plateau... (6/12/2008 1:52:30 PM)

quote:

ORIGINAL: Miss Giggles

Some health clubs are good and some YMCAs aren't perfect either. So you have to just look around and find what suits you.


I will follow my heart! [sm=heart.gif]



Christianiron.com -> RE: When you hit a plateau... (6/12/2008 3:22:23 PM)

Cloak,
I am an avid powerlifter and recently got certified as a personal trainer and I just read the entire thread, found it very interesting.
While I would echo the ladies that said building big muscles for women is very difficult, there are other methods of strength building you might also enjoy, such as bands, high intensity calisthenics, and bodyweight exercises.
Many modern trainers are suggesting the high intensity calisthenics routines for burning fat and building strength at same time, and these workouts are short.
Doing several exercises like jumping jacks, squat thrusts, pushups and running in place, for about 30 seconds each with20 seconds rest between sets, done gfor 2 or 3 rounds is a killer routine in that style.
The beauty of it is that you continue to burn calories well after the workout, as opposed to cardio, in which you only burn caloriesDURING the exercise.
Also, spacing meals to 5or 6 across the day has as much importance ( almost) as total calories ( my 2 cents)



Konstantinos -> RE: When you hit a plateau... (6/12/2008 3:41:03 PM)

true

but isnt it more efficient to build strength normally while doing sprints for cardio+continuing to burn calories for the rest of the day?

then again i doubt shes as interested in strength as we are



csl7037 -> RE: When you hit a plateau... (6/12/2008 4:06:18 PM)

quote:

ORIGINAL: Konstantinos

true

but isnt it more efficient to build strength normally while doing sprints for cardio+continuing to burn calories for the rest of the day?

then again i doubt shes as interested in strength as we are


sprints are for those with young joints, I'm afraid.



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