Posts by fitnessgirll

EVERYTHING Vyperman just said.

#1 NUTRITION!!!!

Get that in conrtol then incorporate strength training and cardio...forget about the people that say you ONLY need one or the other. They both serve a - different - but needed purpose.

I find a great strength/weight loss routine is one that I call the 1 min rule. That keeps cardio and strength going...

 pre-exhaust exercise - ie. step up - using same leg each time..come back down, opp. leg extends back into lunge...continue for one minute...then switch to other leg for one minute - as fast as you can while keeping proper form. Then do 15 HEAVY SLD...  continue doing with various other exercises... always starting with pre-exhaust ...keeps heart rate pumping and will burn tons of FAT while also maintaining muscle.

Another great one..grab two 20 lb db's and place on shoulders..get in squat position...step forward with right leg, then left, then back with right, then left..all while still in squat position..then lower self even lower, then raise...repeat for 1 min as fast as you can. Then...another set of HEAVY SLD.

You, hopefully, get picture..

'Since fat is the primary energy source during your sleeping period, chances are that upon waking you have a greater amount of free fatty acids available. Since you don't have to mobilize them (they're already freed up) they become easier to oxidize for fuel and are thus more readily used up during morning cardio..."

To read about it in depth...

http://www.tmuscle.com/free_online_article/sp orts_body_training_performance_interviews/the _fasted_cardio_roundtable;jsessionid=1EF88965 06ACBA32F0C37889992241B3-hh.hydra

Original Post by amethystgirl:

^yep.

And fasted workouts will not burn more fat than if you eat before working out,

Why.

Or...and I'm a personal trainer, so, this is a completely UNbiased comment...purchase a book...like Body Sculpting for Women. It explains EVERYTHING.and I mean EVERYTHING a novice needs to know..including illustrations on every type of lift...machine..routine...etc...Plus..nutriti on, etc and it gives you months and monts of workout routines planned out for you..from beginner to advanced.

You are not making them bigger. I doubt you are big anywhere...since you weigh 100lbs.

The 'jiggle' you complain about sounds a lot like the phenom. going around called 'skinny-fat'. Your diet is crud - probably eating not enough, your body uses [eats] muscle and although you look great in clothes..you are jiggling all over the place in your bikini.

You need to get a grasp on your nutrition. Next, be serious about strength training. And, make sure you are getting adequate protein - 1gr per bodyweight.

You want that 'tight, toned, defined look'? Gonna have to start eating right and exercising properly to recruit those muscles.

I used to smell chicken **** a lot, back when I lived down the road from a chicken farm, you might want to find a new neighborhood.

Original Post by fitnessgirll:

How is one suppose to re-test their 1rm..I suggest every 6-8 weeks.

So, since the weight someone is using is based on a % of their 1rm, the weight they use only goes up every 6-8 weeks?

 I would have a witty response to this but realized after reading your above comment ..that you are obviously a middle school aged boy..so I'll apologize for using 'bad words' and your mommy would not be happy with your choice of words either.

FYI, I know exactly what linear progression is. I also know that for someone that has never worked out before...it will take their body approx. 6-8 weeks to get used to the movements and recruit muscle fibers. It will also give your cardiovascular system a chance to get used to training by incorporating anaerobic and aerobic work into your weekly wkouts.

Original Post by floggingsully:

Original Post by fitnessgirll:

The. Best. Resource out there for novice lifters. Hands down!

 

stop. making. ****. up

 If you got your lips off of Cosgrove's ass..you would realize I'm not making any **** up.

Original Post by chrisforher:

You guys are laughing about the shake weight but I can promise 100% that it works I got it on Christmas and started using it in Jan 20 as of last week I have lost 3 1/2 inches of my arms NO joke went form 14 inch arms to 10 1/2. So don't knock it till you try it. Best thing that worked for me....

 Then your diet improved.

No amount of weight will DECREASE your inches.

Original Post by amethystgirl:

One more thought, which kind of sums up my understanding of the main difference between Starting Strength and the New Rules books:

Read Starting Strength to learn how to lift

Read New Rules to learn why to lift

 Read Body Sculpting For Women when you want to TRULY understand EVERYTHING and ANYTHING about lifting and not have to think about workouts [they are all planned out for you - - forever]. NOTHING BETTER...esp. for the novice weight trainer.

By the by...

before ANYONE lifts..find out what your 1 Rep. Max. is... Why?

Because the entire purpose of 1RM testing is to help you determine the correct weights you should use in your exercise program. Let’s say you decided to hire a trainer at a local gym to help you with your fitness program. There are two trainers you can hire: “Trainer A” has all of her clients do a 1RM test for every exercise. “Trainer B” just uses trial and error and never uses one rep max testing.

For this example; let’s say you hired “Trainer B” at the gym and he did not have you do a 1RM test. Let’s say “Trainer B” put you on a program with 10 exercises and wanted you to do 8-10 good reps for every exercise. Without doing a one rep max test “Trainer B” would have to guess what weight they should have you use for each exercise. This could take several weeks of trial and error to figure out and a lot of valuable time could be lost. Even then it would be hard for the trainer to know if the weight you were using for each exercise was the optimum weight you should be using.

Now let’s say you fired “Trainer B” and hired “Trainer A” who had you do a 1RM test for every exercise. Once this test has been done you will know what the theoretical maximum weight you can lift for any exercise is. You could also just load up your barbell and after some experimenting determine the maximum weight you can lift for any exercise, but this can be dangerous to do and maintaining good form is very difficult. One Rep Max testing is just a safer and quicker way of determining the maximum weight you can lift with proper form for any exercise.

Now, the purpose of 1RM testing is not so you can tell everybody the maximum weight you can lift for barbell curls or squats. Instead, we use this number to determine the weight you should use for any exercise for a desired number of reps. In the same way the IRS needs your “Gross Income” to determine your tax rate, a trainer needs your 1RM for every exercise to determine the weight you should use to do a certain number of reps. In the above example “Trainer A” would know after one rep max testing exactly what weight you should use for 8 -10 reps for every exercise since she knows that you should do 80% of your 1RM for this rep range. If “Trainer A” changes your routine to a higher rep program of 15 reps she and you will instantly know exactly what weight to use because studies show that a person should use 70% of their one rep max when doing 15 reps. One rep max testing simply takes the guess work out of weight selection and reduces the time wasted by trial and error. The other benefit of 1RM testing is that when you need to change your number of reps in your program you can easily determine the correct weight you should use without just taking your best guess. Let me summarize with the following example:

Let’s say you take a 1RM test for Barbell Curls and your 1RM is found to be 100 lbs. Now let me show how easy it is to determine the weight you should use for Barbell Curls in your exercise program:

1. I f you want to do a warm up set you should use a weight of about 50% of your 1RM (.50 x 100 lbs = 50 lbs). Thus you should use 50 lbs in your warm up set.
2. I f you want to do 15 reps you should use 70% of your 1RM (.70 x 100 lbs = 70 lbs). Thus, you should use 70 lbs if you want to do 15 reps
3. I f you want to do 8-10 reps you should use 80% of your 1RM (.80 x 100 lbs = 80 lbs). Thus, you should use 80 lbs if you want to do 8-10 reps
4. I f you want to do 4 reps you should use 90% of your 1RM (.90 x 100 lbs = 90 lbs). Thus, you should use 90 lbs if you want to do 4 reps

As you can see from the above example 1RM testing makes it very simple and easy to determine the correct weight to use for any exercise no matter what rep range is desired. Studies have shown that when people just use their best judgment they usually select a weight that is way too light and their results suffer accordingly. I know a lot of people think they can get the same results without 1RM testing, but studies show that this is simply not the case. If you want to maximize your results you need to do 1RM testing.

Then ....and only then..start lifting!

Original Post by thetoader:

I'm currently running a mile every other day, and sometimes do Wii fit plus.

I don't particularly like to run, and I'm getting board on wii fit.

What suggestions would you have for me? (I don't have a gym near by, and It can be too cold to do things outside.)

 What do you like to do? What are you goals?

HIIT is a very intense yet quick - 20 mins - that will burn tons of cals. You can do it by sprinting, jumping rope, cycling...etc...the idea is to do the exercise for AS FAST AS YOU CAN for 30 secs, then walk or march or skip..whatever it takes to bring the HR down for no more than 60 secs. Beginners are more apt to do the exercise for 20 secs and the 'walking' for up to 90 secs. The point is to keep your HR rate above 90 percent for the exercise portion and bring it back down to about 75-80 percent then repeat for 20 mins.

Add in some strength training 3x's a week and it should be all good!