I could be so much HOTTER

[marsle85]

So. Firstly, I'd like to throw it out there that as I write this post, I'm munching on a bag of popcorn.

 

As of this moment, I'm about 25 pounds overweight. I don't have a huge issue confessing that on LS because for one, I know a lot of that is muscle and two, I can change it... I just need to DO it. I've been a swimmer since before puberty, so while i'm petit in build, my calves and arms have been muscular. Additionally, I have a more volumptuous form. 36 C breasts and booty. My ideal weight would be 140. I'd be happy with 150. To me, that's my healthiest, most realistic weight for my body.

 

I'm a very, very pretty girl. I like my body, men like my body. But I could like it so much more. Both my mother and father are heavier, and my mom's side of the family is thick legs, thick arms, etc. I owe my body situation to my overeating and lack of workouts... but it's undeniable that i'm also fighting genetics.

 

My freshman year of college I weighed 180 and was DISTRAUGHT. I knew I needed to change something...so I joined the competitive swim team at my college. After nearly 7 months of training (and going from ZERO work outs to 9 difficult workouts a week - including cardio/weightlifting and miles and miles of swimming) my lowest weight was 140. The swim season ended, and naturally my weight increased to about 150. I worked out and tried to maintain that weight...and had I CONTINUED to work out and watch what I ate- I could have done it.

 

I got SO much more attention from men and people all around. I was more confident, could wear ANYTHING I wanted- felt great about my body and ultimately felt healthier and happier. About a year passed... I was 165. I maintained that for a while and now - as a junior in college... I'm BACK AT 180! I cannot believe after all of the serious HARD WORK that went into my fitness as a freshman, i'm back at square one. I'm so disappointed because I feel like my weight limits me in almost every facet of life. I know that in many cases it doesn't- and it's my imagination at work, but... in many cases it most certainly does.

 

My family and I go on diets probably every month. I've been fighting my weight since I was a child, and a lot has to do with what is consumed in my household. That's why I made the physical effort to kick up my workouts and get in shape. At the peak of my physical fitness, I was 140 lbs, so, so toned and THIN. I enjoy my body- there is no way I could ever be SKINNY, it's just not how I'm made. But every curve I did have was tight. I received so many compliments, and they fueled my efforts. Things just fell apart.

 

This last year I couldn't swim due to the HUGE amount of schoolwork I faced in my junior year. I know I have to swim next year (because i'm feeling terrible about myself, and I think the workouts do wonders for my physical and mental health). Every failure or challenge I encounter is paired with: "And I'm fat!"

 

As you can tell in my picture/avatar... I'm not ugly or unappealing... but I need help. I need to get my LIFE in order. Most of all, I know this has to be a change of life habits and my style all together... not just a temporary effort. There are healthy foods in my home... like the popcorn I just ate - 100 calorie bags. The problem is round 2, or the mini snickers in the middle of the table. Another issue is my location. I am 25 minutes from any local gym. I lose any inspiration to go work out when I know I have to drive a ridiculous amount to just BREAK a sweat. It's very difficult to maintain motivation.

 

My brother has started the p90x and i'm tempted to join him. I have protein shakes here at home, a treadmill, flatscreen and weights. I could do it. I'm interested in the success women have had with it? I will lift weights- as I'm hoping to tone down my arms (they're awful!) and legs. Most of my weight is at my midsection. Where I'm not fat- I just look thick.

 

I don't want to look thick.

 

We're talking about 30 lbs here that I want to lose... summer is around the corner, I'd love if I could lose atleast 15-20 of it by the time I'm planned to go to Europe (July). That's a little over 3 months. I know it's not healthy to drop so much weight at a time, so i'm interested if this goal is achievable starting the beginning of April. Secondly, what foods should I avoid? (Other than the Snickers...ha ha) How can I lose belly fat (Other than those contraptions they sell on infomercials...ha ha) and tone up my shoulders/backfat.

 

I'm so glad I can count on LS to be a supportive community and can't wait for your responses. Do you think the P90x diet will be successful for a woman? Is cardio the fastest way to lose weight?

 

Any encouraging/helpful comments are greatly appreciated!

Thanks a lot.

 

L

[Hot Carl]

Wie gross bist du?

[Star Gazer]

I highly recommend joining sparkpeople.com - it's totally free and will design specific programs for you.

[marsle85]

Wie gross bist du?

 

5'5" - 180 - 36C - size 10

 

I highly recommend joining sparkpeople.com - it's totally free and will design specific programs for you.

 

Thanks a lot!

[CarrieT]

Marsle, I think I am almost exactly like you;

 

5'4", 165 lbs., 40DD, size 10.

 

And it is all about those extra 30 pounds! I am MUCH happier at 135/140 (I'll never be svelte because of my boobs, which are natural), but have had less than stellar motivation to get started on it. And the 25 pounds more came on in just this last year; realizing that I am going to be alone for some time and not having a huge network of friends to hang out with. Being self employed and home most of the day, I literally have to walk through my kitchen to get from one side of my apartment to the other.

 

30 pounds lighter and I am really hot 46 year old woman, who does not look that old. Now I am just frumpy and sagging.

 

And I'm going to start a Sparkpeople page as well!

[SadandConfusedWA]

I am pretty much in the same boat. Struggled with my weight all my life, and now I am a size 10. This is the largest I have ever been. I am around 5'9" tall and I am too afraid to weigh myself I am just so damn unhappy. I feel like I have the potential to be HOT but I am just MEH at the moment. I get much less attention from men than when I was thinner. I am also addcited to sweets and I will even exchange meals for sweets. As in, I would have a (largish) piece of cake and coffee for breakfast or lunch. Every day. And then another one after dinner. I walk for 90 mins or so per day, but this is apparently not enough. While eating cake, I somehow convince myself that I don't care about men anyway and who gives a F what they think - but this is really not true.

 

I know that I am not helping but I just need to vent. I would be very interested in advice you get. I would kill to be a size 6 - but would not want to be any smaller than that even if I could. This sucks!

 

P.S. Size 36 E boobs here. The only good part about the extra weight

[marsle85]

Marsle, I think I am almost exactly like you;

 

5'4", 165 lbs., 40DD, size 10.

 

And it is all about those extra 30 pounds! I am MUCH happier at 135/140 (I'll never be svelte because of my boobs, which are natural), but have had less than stellar motivation to get started on it. And the 25 pounds more came on in just this last year; realizing that I am going to be alone for some time and not having a huge network of friends to hang out with. Being self employed and home most of the day, I literally have to walk through my kitchen to get from one side of my apartment to the other.

 

30 pounds lighter and I am really hot 46 year old woman, who does not look that old. Now I am just frumpy and sagging.

 

And I'm going to start a Sparkpeople page as well!

 

 

I am a nanny for a family who earns their income by self-employment. Both of them. Home everyday, all the time. Besides the tension that must put on their marriage, I struggle being a NANNY at their home. Typically the kids' lunches are: Mac & cheese, hotdogs, bologna and cheese, etc. and that's what I eat everyday now too. All comfort food, all reminding me of when I was a kid. Ice cream after walks and playing outside - except I'm not riding on my bike for 45 minutes.

 

Anyway- my point is, I cannot imagine how hard it is for you to live at home and watch what you eat. Personally, home for me is a HUGE comfort place. Watch TV, curl up with my dinner and a blanket. (A VERY unhealthy habit and luxury I take solace in). So when I get home from a hard day? I just want to turn on my favorite show, make some dinner and eventually crawl onto LS (haha). My habits are dependent on what I grew up with though. I refer back to my nanny couple and this is not relevent. They live at home but I see them stopping at the kitchen for lunch/breakfast - and I'm so confused by their eating habits.

 

They eat dinner meals for their breakfast (potatoes, vegetables) maybe hummas and some crackers for lunch, a little snack- and i'm out before dinner. They're both very thin. Naturally, I think food has become a source of importance in my life- it's simply not "monumental" for Nanny-couple when they eat. It's a necessary part of their day. Not what they look forward to.

 

I know that if I were to get to 150, I'd be happy. Obviously I'd want to be at 140 or 135, but I know for my body (with my shape and experience with swimming) 150 is the prime weight for my body. Carrie, with you- 46 is not old. I see women your age looking BEAUTIFUL. 40's are not old. You and I are not very different- we can do it, it's just a matter of getting control of our concepts of food itself. What is a proper serving, why it brings us enjoyment, etc. Speaking of which, my mom lost about 75 lbs when she was about 40. All she did? Watch what she ate and walked a few miles a day on the treadmill.

 

You can definitely do it.

 

I am pretty much in the same boat. Struggled with my weight all my life, and now I am a size 10. This is the largest I have ever been. I am around 5'9" tall and I am too afraid to weigh myself I am just so damn unhappy. I feel like I have the potential to be HOT but I am just MEH at the moment.

 

When I read this- it upsets me so much! I know there are so many women in our situation who struggle against YEARS of food habits and practice. You see it all around- overweight women with beautiful faces. Underneath 6 months of exercise and calorie control- is a perfectly attractive, healthy, normal body.

 

And now that winter is ending - my pretty face isn't the main event anymore. It's time to take control.

 

I get much less attention from men than when I was thinner. I am also addcited to sweets and I will even exchange meals for sweets. As in, I would have a (largish) piece of cake and coffee for breakfast or lunch. Every day. And then another one after dinner. I walk for 90 mins or so per day, but this is apparently not enough. While eating cake, I somehow convince myself that I don't care about men anyway and who gives a F what they think - but this is really not true.

 

As a woman to another woman- eating cake for a meal is not an even exchange. But you're in luck! You're working out 90 mins a day! Do you know- ALL you have to do is stop eating the cake. Cut it out. NO cake. You can have cake once a week, even. Weight would literally DROP off of you with that work out regime and calorie loss.

 

It's easy to think "accept me for who I am" with men, or friends, or someone on the street. But the point is- judging others is a NORMAL, human tendency. It allows us to live safer, more balanced lives eventually. We judge others who are overweight and say "Well, I'm not that bad" - but the point is- we don't find them attractive because everything about their appearance screams "I am unhealthy. Physically and mentally" and our behaviors are simply that. Physically and mentally unhealthy.

 

We are rightfully being judged. That's why when you see a woman who is not thin, but she works out everyday, watches what she eats- and for her shape, is just HEALTHY... instantly attractive. Because she may not be model thin- but she glows. Because every day she is working for herself, improving herself, holding expectations for herself.

 

I know that I am not helping but I just need to vent. I would be very interested in advice you get. I would kill to be a size 6 - but would not want to be any smaller than that even if I could. This sucks!

 

P.S. Size 36 E boobs here. The only good part about the extra weight

 

I feel the same way as you- I was a size 6 at my smallest and felt no desire to be thinner. Just enough booty, just enough boobies, maybe a tiny little belly- but I was curvy and happy with myself. I'm glad you both commented here! Feel free to continue, your posts are motivating me.

[Hot Carl]

You need to get involved with a guy who is a health nut. You need good influences. And I think you make too many excuses for why you get like this.

 

What I know is true is that over time, if you eat right, you lose your taste for salty, sweet, fatty "comfort" foods. They instead become a source of discomfort. But I doubt you'll get to that point without someone else around to give you more motivation than you give yourself.

[cuppa]

I am personally not that impressed with P90X, I even think Jillian Michaels 30 day shred, banish fat boost metabolism, and no more trouble zones work better for me (and I did those when I missed my crossfit training).

 

But any exercise is a good exercise, esp if you haven't done it regularly.

 

I suggest that you change your goal a little bit. I've seen so many people that go for "I want to lose 20 lbs in 3 months" type. While some achieve it, they typically gain the weight all back or more after they resume to the normal routine.

 

I believe the key to be able to sustain it is simply doing it gradually, setting a small goal every week. What do you want is to adjust your body to a healthy lifestyle. Start researching online about eating healthy and start tweaking your diet a little every week (don't do it drastically). Likewise with exercises, find things that you love. If you hate running, then try biking or brisk walking or lifting. Or join competitive sports that you love.

 

The key is that you don't want to put yourself through "torture". This is a lifetime commitment, not doing in in 3 months then let go. As such, you need to find something that you & your body love, not enduring it because who want to live through "torture/chore" for the rest of your life?

 

Good luck!

[Star Gazer]

I am personally not that impressed with P90X, I even think Jillian Michaels 30 day shred, banish fat boost metabolism, and no more trouble zones work better for me (and I did those when I missed my crossfit training).

 

I did one of her CDs (I think the 30 day one)...and still...nothin'. Not enough for me.

[playabum17]

I am personally not that impressed with P90X, I even think Jillian Michaels 30 day shred, banish fat boost metabolism, and no more trouble zones work better for me (and I did those when I missed my crossfit training).

 

But any exercise is a good exercise, esp if you haven't done it regularly.

 

I suggest that you change your goal a little bit. I've seen so many people that go for "I want to lose 20 lbs in 3 months" type. While some achieve it, they typically gain the weight all back or more after they resume to the normal routine.

 

I believe the key to be able to sustain it is simply doing it gradually, setting a small goal every week. What do you want is to adjust your body to a healthy lifestyle. Start researching online about eating healthy and start tweaking your diet a little every week (don't do it drastically). Likewise with exercises, find things that you love. If you hate running, then try biking or brisk walking or lifting. Or join competitive sports that you love.

 

The key is that you don't want to put yourself through "torture". This is a lifetime commitment, not doing in in 3 months then let go. As such, you need to find something that you & your body love, not enduring it because who want to live through "torture/chore" for the rest of your life?

 

Good luck!

 

That's exactly what I did. I lost 80+ lbs and I did it by 'little' goals. Making it under some number, losing 5lbs, etc. If you cut down your big goal into little goals it is easier to achieve.

I also agree with the statement about the more you exercise and active you are the less you will crave the sweets, etc. I also found I was less hungry in general.

 

I am currently getting 'back on the wagon' I have maintained what I have lost with about a 5lbs weight gain in the past 8 months due to a knee injury. With the weather getting nice I'm getting back out and 'working it' again.

 

Believe me, if I can do it. Anyone can!!

[cuppa]

I did one of her CDs (I think the 30 day one)...and still...nothin'. Not enough for me.

 

at your fitness level, any p90x or Jillian Michaels will be an add on I think as they are more of steady state cardio instead of High Intensity/Tabata training.

 

For example, I did Jillian with my coworkers before I head to my crossfit. Likewise with P90X, when I was on a rest day, I would pop in the abs ripper or Plyo. I love my body because it's strong and can endure a lot of things but I know better that I can't put it through crossfit/kickboxing everyday.

 

I did 68 deadlift of my body weight (125#) and 13 climbing robes on Thursday in 20 mins after I did Jillian No More Trouble Zones. This is quite taxing on the body, I couldn't even do capoeira today because I know my body is begging for something softer or some break. So this is a good opportunity to pop Jillian or Power Yoga or even P90X.

 

If you need intense, I think you can devise your own goal and do it tabata style (i.e: last Friday, I did 100 push-ups, 100 sit-ups, 100 burpees for time). YOu can go to crossfit.com and follow their workout of the day or you can go to mine too (http://crossfitoneworld.com), they always post the workout of the day. You can pop in Jillian or P90X for the warm-ups because the WOD typically intense 15 - 20 mins workout.

 

Remember, the key to fitness is not about all power right? It's flexibility, agility, strength, power, endurance, balance, speed, stamina, coordination, and accuracy.

[cuppa]

also, star gazer, just when you do your weight lifting.

 

If you do 68 your body weight deadlifts over 1 hour, then it's not intense I think. But if you set a goal, do as many as you can (in a 5 rep each and throw in another combination, in mine, it's climbing robe to the top and back) in 20 mins, I guarantee you, your heart rate will push the max.

 

Like wise, doing 100 burpees in 20 mins will not do much, but try to set it such that you will do it under 8 mins. I guarantee that it will be intense enough for you. If not, then you are a new kind of superwoman! Because in my crossfit, we have so many fit athletes/gymnasts, they will get their breath knocked out by the end of the workout of the day .

 

Here is the good one: 3 round for time (10 115% deadlift + 24" box jump). Noticed, the woman did it in 3 mins (which is impressive). So you can do you P90X Plyo and then hit this routine. Hope this will keep you challenged.

 

Edited April 3, 2010 by cuppa

[tman666]

also, star gazer, just when you do your weight lifting.

 

If you do 68 your body weight deadlifts over 1 hour, then it's not intense I think. But if you set a goal, do as many as you can (in a 5 rep each and throw in another combination, in mine, it's climbing robe to the top and back) in 20 mins, I guarantee you, your heart rate will push the max.

 

Like wise, doing 100 burpees in 20 mins will not do much, but try to set it such that you will do it under 8 mins. I guarantee that it will be intense enough for you. If not, then you are a new kind of superwoman! Because in my crossfit, we have so many fit athletes/gymnasts, they will get their breath knocked out by the end of the workout of the day .

 

Here is the good one: 3 round for time (10 115% deadlift + 24" box jump). Noticed, the woman did it in 3 mins (which is impressive). So you can do you P90X Plyo and then hit this routine. Hope this will keep you challenged.

 

 

I feel compelled to mention that those deadlifts in the video were horrific (especially from the guy, but the woman was not much better). Bouncing off the floor, rounded lumbar erectors, hips starting too high... I could go on and on. Just because someone can "do" a certain amount of "reps" in a specified time limit does not make it more intense. I have a strong suspicion that if either of those people had been not bouncing the weight on of the floor and had actually been focusing on their form and lifting explosively, they would not have had the stamina or strength to get past the middle of the second set.

 

On that negative note, I'd like to turn it around and say to the OP that I think you probably have your answer already on how to lose the weight. You say that you're eating the same crap-ola that the kids you nanny eat? Pack your own food if you have to, but don't rely on what the kids are eating for nutritional guidance. I could rant all day about how kids today are allowed to eat, but I'll spare everyone the pain.

 

Also, the advice on taking up a crossfit style training schedule (or any other high intensity general physical preparedness (GPP) program) is good advice, given your age and previous training experience. I have my personal opinions on some of the things that crossfit entails, but there are many that have experienced great success in getting fit using it as a training system.

 

Cuppa, did you do your 68 BW deadlifts all in one set? If so, congrats to you! Impressive in 20 minutes, regardless.

[cuppa]

 

Cuppa, did you do your 68 BW deadlifts all in one set? If so, congrats to you! Impressive in 20 minutes, regardless.

 

tman666, just curious, what's your observation about crossfit? I've been trying a lot of fitness program all over and now after doing it for 4 months, I am convinced that crossfit is the one that transforms my body & fitness.

 

When I first started, I could only do 65# deadlift but after training for 4 months, I can push for 140# (1.2 body weight). I could now do a headstand push-up (not for showing off but I need to be able to do this in order to be better at martial arts or my new routine.Capoeira, another passion of mine). Also, before I couldn't even do 800 M running outside without wanting to die (and I used to run 3 miles on treadmill). Now I could hit 2 - 3 miles for warm ups, no problem. I no longer dread to run outside.

 

Regarding 68 bw deadlifts, yes, I was amazed I could do it too (hence even more impressed with crossfit program). Our workout is complete as many rounds as possible in 20 mins of 5 reps BW deadlift & 1 climbing robe. I finished 13 rounds + 3 deadlifts (so combined 68). My crossfit trainer paid more attention to me during this time because I was relatively new and he wants to ensure that I didn't have bad posture when I did this esp after so many reps (lumbar curve, strong core abs, low squat, etc).

 

I told him that I didn't think I could do it. But I managed! Boy,I was feeling very good and though I was sore the next day, I could feel that I'm getting stronger.

[USMCHokie]

I feel compelled to mention that those deadlifts in the video were horrific (especially from the guy, but the woman was not much better). Bouncing off the floor, rounded lumbar erectors, hips starting too high... I could go on and on. Just because someone can "do" a certain amount of "reps" in a specified time limit does not make it more intense. I have a strong suspicion that if either of those people had been not bouncing the weight on of the floor and had actually been focusing on their form and lifting explosively, they would not have had the stamina or strength to get past the middle of the second set.

 

 

And this is my primary beef with Crossfit...and all the pretentious Crossfit douches out there...they completely compromise form and technique for speed and repetitions...and then they gloat about how they can do 50 pullups...it just sickens me...and then you ask them to do real pullups (without all that ridiculous kipping action), and they can do about 12...or they just flat out refuse to do it right...because they don't want you to see how weak they really are...

 

I feel that Crossfit is good in theory, but it forces people to forego proper technique just to try to "beat the time" or perform a ridiculous number of crappy reps...

[tman666]

Cuppa,

 

Let me first say that my opinions of any particular workout program are not meant as a judgment of the individual partaking or benefiting from said program. To me, it is pretty obvious that (again, this is not a dig against anyone here) you train harder than 95% of the others here. If crossfit is working for you and you are getting the results you want, then that's what matters. You (or I, rather) cannot argue with results.

 

My personal (mostly negative) opinion of crossfit has to do with their marketing strategies, programming (or lack thereof), and preachy dogma.

 

From what I understand, it doesn't take much to become a CF certified trainer. Depending on the level, I believe they take a one-ish day course and pay CF hq a few grand, and bam, a CF trainer is born. While this tactic definitely provides for a profitable business model, I believe it lends itself to possibly low quality trainers. It's one thing to know how to demonstrate exercises, motivate people, and pass down nutritional/training advice from CF hq. It's an entirely different matter to have to experience and expertise to diagnose training problems, customize nutrition plans based on an individual's goals, and to keep your clients safe while still pushing them. Are their some great CF trainers out there? Undoubtedly so. However, there are others that will blindly follow the WOD and impose their best "drill sergeant" impression on trainees regardless of what may or may not be optimal (or even safe) for the trainee.

 

It's not that CF doesn't work for a lot of people. It's obvious that when an untrained individual (or anyone else that has not been training at a high intensity level) begins to train like a crossfit-er on a consistent basis, they are going to get stronger, lighter, and better conditioned. Perhaps even more highly trained individuals benefit at times from the change in pace.

 

The programming problems lie in the application of some of the techniques. For example, olympic lifts should not be done for high reps. Olympic lifts are extremely form intensive and require a lot of power to complete successfully and safely. Performing multiple rep oly. lifts not only increases injury potential, but it also defeats the purpose of the exercise altogether.

 

That being said, HIIT techniques such as Tabatas can be properly applied to bodyweight exercises, sprints, and even some weight training movements (i.e. front squats) safely and effectively. However, from what I have seen, CF all to often misapplies this concept. That isn't to say that some of their properly applied Tabatas cannot be an excellent conditioning workout (see WOD for April 2, 2010).

 

Regarding the dogma, like USMCHokie said, their are many, many CF devotees who have "drank the koolaide" so to speak, and are convinced that they are all on their way to becoming superhuman specimens. Some seem to consider themselves members of some warrior elite class of athletes, ready to take on all challenges. It just gets annoying, especially when you get the people that have been doing CF for 6 months (after being marshmallow soft for the previous extent of their lives) and are suddenly experts on training, have plans to climb Everest, fight in the UFC, join the SEALs, etc. Not that I'm against setting goals for oneself, but c'mon.

 

I guess the bottom line for me is that CF has some good stuff going for it, but just like every other training system on the planet, it is not all encompassing. Unfortunately, some people seem to think it is the end all holy grail of training. You don't see professional athletes from any sport doing crossfit workouts exclusively. Even though CF has potential to build strength, stamina, power, and dexterity, it is not specialized enough call itself the best training system for any particular activity (except for the Crossfit games, of course).

 

I would have no problems with it (minus the safety issues I mentioned) if they were honest about the system. If they said "Crossfit will bring most untrained people to a much higher level of physical fitness then the rest of the general population", I would not have a problem with it because that would be true. However, their claims that their system is the "principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide" is pretty dubious. Granted, "many" doesn't quantify their claims very well, but this is an obvious marketing tactic to get people to assume that Crossfit will turn them into the baddest mothers on the block.

 

Anyhow, none of this has really any bearing on the other person's original post. I apologize for the big ol' thread jack.

 

Tman

Edited April 5, 2010 by tman666

[torranceshipman]

What! You only live 25mins from the gym and you have a treadmill and weights at home and you think access to working out is hard and 25mins is far away?! Sheesh!! You are lucky.

 

We all struggle with round 2 on the snacks btw - it is up to you to practice will power, we can't help you with that. If you really need a round 2, just do some more exercise.And remember that if you eat a lot of salt and sugar and fat you are actually addicted to those things so the early days of dieting will be super hard but break through it and you shake off the addiction and eating good food (and saying no to bad food) becomes easier.

 

And try to make exercise a regular thing. Anyone that says school prevents them from exercise isn't trying hard enough. I have a very taxing job and a very long commute, and I often get up at 6am just so I can get a work out in.

 

You are right, you just need to quit thinking about it and just DO IT. Get it done...you've done it once, you don't have so much to lose...and you know you look great when you've lost it all. You probably already know this but...you're making too many excuses. Do you want to make excuses or do you want to lose weight? If the latter...quit the former.

 

Last thing: there is NO and I mean NO substitute to regularly lifting heavy weights if you want to lose fat and get lean. Lift those dumbells every day and make sure they're heavy - none of that 'toning' crap.

 

Good luck!

Edited April 8, 2010 by torranceshipman

[tman666]

Last thing: there is NO and I mean NO substitute to regularly lifting heavy weights if you want to lose fat and get lean. Lift those dumbells every day and make sure they're heavy - none of that 'toning' crap.

 

This.

 

I would also add that the primary focus should be on big compound movements like squat, deadlift, overhead and bench presses. Do them often (hit every muscle group at least once per week), lift heavy (at least 80% of your 1 rep max), and you will find yourself gaining a lot of strength. Also, many girls seem to be afraid of lifting hard and heavy because they think that they're going to get all ripple-y hyooge. Unless you're juiced to the gills or eating like a sumo wrestler, you won't get big. You'll simply be much stronger, leaner, and have well shaped, sexy, girl muscles.

[cuppa]

This.

 

I would also add that the primary focus should be on big compound movements like squat, deadlift, overhead and bench presses. Do them often (hit every muscle group at least once per week), lift heavy (at least 80% of your 1 rep max), and you will find yourself gaining a lot of strength. Also, many girls seem to be afraid of lifting hard and heavy because they think that they're going to get all ripple-y hyooge. Unless you're juiced to the gills or eating like a sumo wrestler, you won't get big. You'll simply be much stronger, leaner, and have well shaped, sexy, girl muscles.

 

Agree! Here is my one rep max:

 

Deadlift: 140 lbs

Bench Press: 75 lbs

Shoulder press (military press): 58 lbs

 

I haven't attempted one rep max on others but I did at least 50+ lbs on split jerks, Overhead Squats, Squats, thruster, etc.

 

I think I have feminine body, without being conceited, people often call me sexy (and deadly lol), none of that scary builder body. I only notice my body transforms (in term of stamina and strength) after I do all these.

 

However, to lift heavy, you need a personal trainer or join a special program to teach the technique otherwise this is injury waiting to happen.

 

Also another thing is program, that's when things will happen. I.e: I did 5-3-1 program by week starting with 50% max warm up and build up all the way to 95 % max. I hit a new PR everytime I finish a program (that will be once every 4 weeks).

[tman666]

 

Also another thing is program, that's when things will happen. I.e: I did 5-3-1 program by week starting with 50% max warm up and build up all the way to 95 % max. I hit a new PR everytime I finish a program (that will be once every 4 weeks).

 

I assume you're speaking of 5-3-1 by Jim Wendler? That is probably the best strength program that I've ever worked with. It forces you to constantly push your limits and break PRs, even with a low volume approach (which I needed after a failed experiment with high intensity+high volume+no deadload). The program template works well for absolute beginners as well as elite powerlifters (like Jim Wendler). It's about as straight-forward as lifting to get stronger gets.

 

Another good program for strength, as well as putting on more muscle, is Anti-Bodybuilding-Hypertrophy-One (ABBH 1) by Chad Waterbury. He's made his name as an unconventional guy, and despite taking things in a more "Hollywood" direction recently, I have found some of his older stuff (like ABBH 1) to be very effective if done properly. When I first started lifting seriously about six years ago, ABBH 1 was the program that guided me towards my most dramatic gains. Some of this can be attributed to beginner gains, but I have also revisited the program at least 3 or 4 times (a little less than once per year) since then, and I have always come out making progress. About 2 weeks ago, actually, I started using a slightly modified ABBH 1 template for myself after training for about 5 months using 5-3-1.

[cuppa]

I assume you're speaking of 5-3-1 by Jim Wendler? That is probably the best strength program that I've ever worked with. It forces you to constantly push your limits and break PRs, even with a low volume approach (which I needed after a failed experiment with high intensity+high volume+no deadload). The program template works well for absolute beginners as well as elite powerlifters (like Jim Wendler). It's about as straight-forward as lifting to get stronger gets.

 

Another good program for strength, as well as putting on more muscle, is Anti-Bodybuilding-Hypertrophy-One (ABBH 1) by Chad Waterbury. He's made his name as an unconventional guy, and despite taking things in a more "Hollywood" direction recently, I have found some of his older stuff (like ABBH 1) to be very effective if done properly. When I first started lifting seriously about six years ago, ABBH 1 was the program that guided me towards my most dramatic gains. Some of this can be attributed to beginner gains, but I have also revisited the program at least 3 or 4 times (a little less than once per year) since then, and I have always come out making progress. About 2 weeks ago, actually, I started using a slightly modified ABBH 1 template for myself after training for about 5 months using 5-3-1.

 

 

I am not sure what methodology is this, I followed what is written in the crossfit board (sorry, I know you hate the word crossfit). Since I only came consistenly on Tuesday & Thursday, I only did military press (shoulder press) and deadlift. Deadlift is my fave lift because I feel the whole body strengthen because of it.

 

The formula is like this (I think my max is slightly outdated because I could do 68 125 lbs deadlift so it seems that it should be higher than that).

 

My one time max: 140 Lbs

My working max= .9*140 = 128 lbs

 

Warm up: 5 rep each at 40%, 50%, 60% of working max.

week #1-

 

• Set #1 is 5 reps @ 65% of your "working" one rep max.
  
• Set #2 is 5 reps @ 75%
  
• Set #3 is 5 reps (or more) @ 85%
  

week #2-

 

• Set #1 is 3 reps @ 70% of your "working" one rep max.
  
• Set #2 is 3 reps @ 80%
  
• Set #3 is 3 reps (or more) @ 90%
  

week #3

 

• Set #1 is 5 reps at 75% of your "working" one rep max
  
• Set #2 is 3 reps at 85%
  
• Set #3 is 1 rep (or more) @ 95%
  

week #4, you are "Deloading"

 

• Set #1 is 5 reps at 40% of your "working" one rep max
  
• Set #2 is 5 reps at 50%
  
• Set #3 is 5 reps at 60%
  

So I'm at week 4, so next week I will go back to week 1 but I will add 150lbs as my one rep max so it keeps going like that. So in reality, I haven't hit any one time max. I am wondering if I am in 160# range now because 130# is a bit too light for me and last time I could do 10 reps. Typically people can only hit 3 or 4 at most for their 95% max. I can be patient however, but this means I keep adding 10 lbs every 4 weeks.

 

Also I lifted heavier because I changed my grips. It used to be regular but now it's mixed grips (one hand under, another one over the bar). I feel more solid this way and I jerked my hips faster & more aggressively as well.

Edited April 9, 2010 by cuppa

[tman666]

Cuppa,

 

Yes, that's the basic methodology for Jim Wendler's 5-3-1. He has outlined (in his book) several different ways of adding assistance work to the program, but what you outlined above is the meat of the program.

 

You could retest your maxes on all four lifts (and then take 90 percent of that for your working max), or you could just continue to progress through the program for a longer period of time. This will build a solid foundation. Jim Wendler even says in his book that using smaller incremental increases each cycle (such as adding only 5 lbs to your squat/deadlift and 2.5 lbs to your bench press/overhead press) may be more beneficial. I'm inclined to agree because generally, the heavier a person goes, the worse their form gets. If a person consistently trains with bad form (due to using too heavy of a weight, or simply being lazy), it will eventually lead to injury or progression plateau.

 

Also keep in mind that females are usually able to get more reps on a certain percentage of their 1 RM then their male counterparts. For example, even though you might be able to get 8 reps on 90 percent of your 1 RM on the last set of 5-3-1, I generally don't get more than 4 or 5.

 

You are probably better off training at a lighter weight and getting 8-9 reps on your last set then upping the weight higher and only being able to get 2.

[cuppa]

 

You are probably better off training at a lighter weight and getting 8-9 reps on your last set then upping the weight higher and only being able to get 2.

 

This is what I'm thinking. I don't want to compromise form for a new PR or some like that. I am fairly sure, whatever PR I will hit, it will not be impressive for people who lift regularly . Tman, what should be a reasonable goal for deadlift for a woman? 2 times body weight? that will be 250# for me!!

[tman666]

A 2x bodyweight deadlift is real good, I think. That would make you miles ahead of most people on the planet. However, depending on your goals, the sky is the limit. I saw a video a little bit ago of a woman deadlifting 600 lbs. That's more than most guys can do, to be sure.

 

Just remember you have to deadlift 150 before you can deadlift 160. Those are, of course, arbitrary numbers, but as long as you shoot for making small PRs in the gym (with good form) every time you go in, you'll be making forward progress. Also keep in mind a PR does not necessarily mean more weight on the bar. For example, if you got 5 good reps on 135lb deadlifts last week, and this week you got 8 good reps on the same weight, you're making progress. If you're getting 12 or more reps, increase the weight a few lbs.