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Old 01-31-2010, 06:50 PM   #151
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I need to get a routine down.
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Old 01-31-2010, 07:23 PM   #152
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Hello everyone....I had a question for you all. I have been doing this workout (Got Built? Basic whole-body workout) for the past 2 weeks....I am enjoying it and feeling great! I finish with 20 min. on the eliptical. So far, I have not dropped weight, which is okay..I am going measure myself in 2 weeks....said I would go a month before remeasuring. Just curious if you all count your calories or just carbs or both when weight training and trying to lose weight. Looking for any feedback, you can give me.....TIA
My typical daily diet is:
B-2 scoop Jay Rob protein shake with 1 oz of HWC 1, TB of Almond Butter, and 1 TB coconut oil

L- 4 oz. of meat (depends on what I made over weekend....usually chicken or beef), veggies if left over

S- 1 oz almonds or 1 oz cheese...sometimes coffee with 1 TB of HWC and 1 TB of coconut oil

D- 4 oz. of meat and a veggies
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Old 01-31-2010, 07:33 PM   #153
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Hi Terra!

I count everything, but I'm not as obsessive about tracking as I was since I eat the same things frequently. I also try to let my hunger guide me. If I'm really hungry, I'll eat as long as it's something LC. But, it doesn't take that much to fill me up, fortunately. That said, your diet looks PRETTY strict! I definitely think you could up your protein intake a bit. 4 oz of meat isn't that much. Maybe go with 6 oz? Just make sure you're not starving yourself! Good luck.
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Old 01-31-2010, 09:22 PM   #154
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No time to catch up on this thread, hopefully I'll find some later this week but I won't hold my breath! Did UB weights + HIIT + yoga Saturday morning; cardio + yoga Sunday morning; and LB weights + cardio + yoga this morning.

I'll be staying with 10kg (22lbs) for UB for a while, some of them I am only getting 8 reps per set. The LB 11kg (~24lbs) is good for 12 sets of each exercise, but it's work. I'll have to look at buying more weight plates very quickly though for LB - only problem is holding onto the dumbbells now!!
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Old 02-01-2010, 02:40 AM   #155
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Quote:
Originally Posted by Terra2721 View Post
Hello everyone....I had a question for you all. I have been doing this workout (Got Built? Basic whole-body workout) for the past 2 weeks....I am enjoying it and feeling great! I finish with 20 min. on the eliptical. So far, I have not dropped weight, which is okay..I am going measure myself in 2 weeks....said I would go a month before remeasuring. Just curious if you all count your calories or just carbs or both when weight training and trying to lose weight. Looking for any feedback, you can give me.....TIA
My typical daily diet is:
B-2 scoop Jay Rob protein shake with 1 oz of HWC 1, TB of Almond Butter, and 1 TB coconut oil

L- 4 oz. of meat (depends on what I made over weekend....usually chicken or beef), veggies if left over

S- 1 oz almonds or 1 oz cheese...sometimes coffee with 1 TB of HWC and 1 TB of coconut oil

D- 4 oz. of meat and a veggies
Terra, in my experience, counting carbs AND cals is more effective in reaching my goals while strength training.
Nutrition is 80%+ of the equation for success. IMO, tracking all macros is very relevant.
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Old 02-01-2010, 04:05 AM   #156
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I'm new here. Been reading this thread- very interesting, lots of information!

I'd like to pop in to hold myself accountable not so much my lifting, I love it- but for the high intensity cardio.

Yesterday I worked with my coach, about 65 minutes of 5 x 3 OHS, snatch, snatch balance, power snatch for review, then cleans- power and full squat. Ended with front squats 5 x 3. Weight was light for all lifts, when I'm with him all we do is work on form, but I am always nice and sore day after.

Today is Back Squat- 3 x 5 going for 165.
Later I will row: 3 x (500m + 1min rest) need to beat 2:19 split; then 1k - need to beat 5:28
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Old 02-01-2010, 04:12 AM   #157
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Good Morning everyone!
Here are my stats for Sunday
Cals 1451
carbs 14/10
weight 139.8

Getting ready to head to the gym in a little bit.
Have a great day every one!
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Old 02-01-2010, 04:28 AM   #158
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Quote:
Originally Posted by AileenMR View Post

Yesterday I worked with my coach, about 65 minutes of 5 x 3 OHS, snatch, snatch balance, power snatch for review, then cleans- power and full squat. Ended with front squats 5 x 3. Weight was light for all lifts, when I'm with him all we do is work on form, but I am always nice and sore day after.

Today is Back Squat- 3 x 5 going for 165.
Later I will row: 3 x (500m + 1min rest) need to beat 2:19 split; then 1k - need to beat 5:28
OL! This is so awesome, I don't even know what to say. Welcome aboard, Aileen.
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Old 02-01-2010, 10:49 AM   #159
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Stack-thanks! I just started with OL, I've been doing powerlifting/Crossfit for over a year, there's OL in CF, but I wanted more focus on real deal. Maintaining my strength is the priority, so I'm careful to not go *too* low on calories/fat. I weighed in at 155.5 this am. So far my lifts are continuing good linear progression.

What I like about OL is that I get a lot of respect for just being there, very few women OL. There is no "hey baby, lemme help you with that weight" or "you're going to hurt your knees if you squat like that". AND I love the way it makes me sweat! SO very technical, not to mention you have to be totally in the moment to make a lift. There is no "why did I have that piece of chocolate this morning" or "is that guy looking down my shirt?" LOL I go through the checklist for the lift: line up laces, hook grip, knees out, hips etc. and then its sloooooooow FAST! I really love it- glad you can appreciate it!
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Old 02-01-2010, 01:15 PM   #160
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Thanks everyone for your feed back! Just one more question....(for now, I am sure more are to come)....how do you determine your caloric intake? My ultimate goal is 150lbs, right now I am 170ish.....so should I am for 1500-1600 calories? Thanks again. I made it to the gym today after being snowed in the last 2 days....felt great.
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Old 02-01-2010, 01:20 PM   #161
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try body wt x 12 and then slowly adjust from there.
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Old 02-01-2010, 03:15 PM   #162
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Rest day for me!!
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Old 02-01-2010, 03:40 PM   #163
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HIIT cardio this morning for me. I've finally bitten the bullet and changed from 30sec intervals to 1minute. The resistance of my elliptical machine is maxed out and I have had to replace the resistance strap as I wore it out! I actually managed 15 intervals 1min high intensity, 30sec recovery with no breaks . The extra food (= extra carbs) I ate last night probably helped. Ended up doing 23min steady state cardio and my usual yoga/stretching sequence (20min) after the HIIT too for a total of 70min & over 750 calories.

Bellydance class tonight, first one back this term. Also focussing on my nutrition more this week, especially after yesterday . I was tired and ate instead of having an early night, then of course had a late night because I was 'awake' from the extra food/carbs (mostly LC brownies, plus some macadamia nuts & Lindt 85% ).
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Old 02-02-2010, 02:09 AM   #164
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Hi everyone,

I have not read the entire thread yet but I will.

I have a pair of 5 lb dumbbells and would like to start a routine of using them fior some upper body workouts. I currently have bad mobility (not very stable on my feet) and cannot do lower body workouts. This should change as I lose weight, gain strength and become a lot more stable on my feet.

Beyond bicep curls I have no idea what to do so I thought people here could help me learn what exercises to incorporate into a workout.

Edited to add: I have the Body For Life book by Bill Phillips. I have not read it in years however so I will also look through it for some upper body exercises that I can do. I won't be doing his *diet* however. I am sticking with LC and keeping my carbs around 10 grams or under per day.

Last edited by canadianwoman; 02-02-2010 at 02:34 AM..
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Old 02-02-2010, 05:35 AM   #165
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Hi everyone! Yesterday I went completely off plan which was intentional, so I guess I was on plan! LOL My cals over the weekend were so low, around 1400 and under. I needed a big up. Although I am very puffy with bags under my eyes and huge fingers, I knew that it was a wise choice.
Well! Off to the gym! I hope my back isn't going to mess with me today. Im in now mood for a numb leg when Im on the treadmill!! I had to deal with that for 6 months and I AM NOT going to have a relapse.
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Old 02-02-2010, 05:35 AM   #166
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WOW< There are a lot of Jami's around here!
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Old 02-02-2010, 10:50 AM   #167
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Quote:
Originally Posted by AileenMR View Post
Stack-thanks! I just started with OL, I've been doing powerlifting/Crossfit for over a year, there's OL in CF, but I wanted more focus on real deal. Maintaining my strength is the priority, so I'm careful to not go *too* low on calories/fat. I weighed in at 155.5 this am. So far my lifts are continuing good linear progression.

What I like about OL is that I get a lot of respect for just being there, very few women OL. There is no "hey baby, lemme help you with that weight" or "you're going to hurt your knees if you squat like that". AND I love the way it makes me sweat! SO very technical, not to mention you have to be totally in the moment to make a lift. There is no "why did I have that piece of chocolate this morning" or "is that guy looking down my shirt?" LOL I go through the checklist for the lift: line up laces, hook grip, knees out, hips etc. and then its sloooooooow FAST! I really love it- glad you can appreciate it!
OL is such an awesome sport. I have dabbled in the lifts when I've had access to bumper plates, but never seriously trained for it. Lots of power cleans and hang cleans to increase explosiveness in the deadlift, though. I did apply more of an OL-type of programming in my powerlifting training as it evolved - focused on training the core lifts at a higher frequency as opposed to the train-each-lift-once-a-week-and-do-a-ton-of-assistance-work approach. OLers know what they're doing.

I love my Adistars. I can't squat or deadlift in anything else now. A lot of powerlifters still prefer a flat-soled shoe like Chucks for deadlifting, but I get a stronger pull and better groove in my Adistars.
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Old 02-02-2010, 12:21 PM   #168
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Stack- I wear Chucks for my squats and deadlifts, Adistars for OL. hmmm, I am deadlifting today, think I will try them. Thanks for the idea. Rippetoe suggests powercleans to help with DLs, and also advocates high freq with lifts (3x week). I did Starting Strength, stalled out, so now I'm doing some westside barbell and int. rippetoe stuff, low freq. What lifting program are you doing you now?

Yesterday BS 3 x 5 @ 165, past parallel, but not a2a
i hit my rowing marks, but the #s are home. 1k row was 5:03

Today DL 230 1 x 5
CF workout after
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Old 02-02-2010, 12:24 PM   #169
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exercise stats for today
42 minutes HIIT
30 minutes weight training
Lower body/abs
I did dead lifts today too! LOL I hear all this talk about dead lifts. Im sure its nothing like Stack and Aileen are talking about.
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Old 02-02-2010, 12:57 PM   #170
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I like this thread a lot. Everyone doing different programs/plans, but lots of good info and support.

I currently do kettlebell workouts. Am a noob and have taken a 6 month break from the gym, so am doing pretty simple stuff. It is super fun and already (2 and half weeks) am feeling stronger.
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Old 02-02-2010, 01:08 PM   #171
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Quote:
Originally Posted by AileenMR View Post
What lifting program are you doing you now?
Right now my primary focus has shifted to bodyweight exercises (including use of weight vests) and advanced versions thereof. My goals are to be able to do the elusive Muscle-Up, 100+ Push-Ups, and 30+ Pull-Ups. I've gotten into this "Tactical Athlete" mindset harkening back to my Marine Corps days.

As you probably know, one tends to lose absolute/limit strength with substantial weight loss, adipose or LBM. Adipose tissue contributes to moving big weights. Bodyweight exercises, which of course benefit from weight loss, are helping me to avoid the pattern of freaking out when my bench goes into the toilet and start bulking again to get my strength back. I need to get really lean again once and for all and see where I go from there.

That being said, I still try to maintain my lifts at least at the respectable 300/400/500 BP/SQ/DL benchmarks, so I rotate lifting days into my program as well.

My "A" Program is:

Bench: 3 work sets (based on Jim Wendler's 5/3/1 percentages)
Squat w/ SSB: 3 work sets (based on 5/3/1)
Stiff-Legged Deadlift: 2x4-6
Standing DB Military Press: 2x4-6
Barbell Shrug: 2x whatever rep range appeals to me
BB or DB Curl: 2x whatever rep range appeals to me

My "B" Program is:
Trap Bar Deadlift: 3 work sets (based on 5/3/1)
Standing Military Press: 3 work sets (based on 5/3/1)
Weighted Chin-Ups or Pull-Ups: 5x5
BP Rack Lockouts: work up to a heavy triple, double, or single
DB Rows: 2x whatever rep range appeals to me
DB Bench: 2x whatever rep range appeals to me

Every once in a while I do SSB Box Squats 12x2 45 sec. rest ala Westside in place of Squats on "A" Day, and Speed Bench 9x3 60 sec. rest ala Westside in place of Lockouts on "B" Day.

A sample of one of my bodyweight workouts appears a little ways back in this thread.
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Old 02-02-2010, 01:52 PM   #172
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jamie- it's all good. We're all working out, that's the great thing, that is so nice about being here, seeing what everyone is doing. Everybody has a different plan, different goals and abilities so neat to see whats working for them.

speedymagee- OMG I love kettlebells. I'm a KB instructor, and really love how straight my spine feels from lots of swings. In fact, when I feel like my posture is off, slouching and whatnot, a good round of KB swings (overhead) puts me back in place.

stack- I have often thought that my extra 20# is a weight vest I can't take off :P phooey. Muscle ups- yikes. They are so far off the radar for me. I've heard you need 20 dead hang pullups and 10 ring dips to get a MU. I want to get handstand push ups first. I can go down about halfway.

Even though I hate it (which means I stink at it) I will jump rope in my warm up.
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Old 02-02-2010, 06:10 PM   #173
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Hey Ya'll (what else would you expect from a Southern Belle? )

Had a class full of 3rd grade HEATHENS today. But, I WOULD NOT let them take away my determination to workout. Hummmmppphhh!

20 min. Winsor Pilates to warm-up
15 deadlifts @ 62 lbs.
12 shoulder press @ 30 lbs.
30 hip extentions
15 pull-overs @ 30 lbs
30 reverse crunch
30 cross-knee crunch
12 curls @ 30 lbs
15 tricep ext @ 20 lbs

And a BIG THANK YOU!!! to the person who recommended the PaNu blog. WOW! Can't believe I hadn't heard of it before. Tons of great info. Can't wait to dig back in. I spent my entire break at school today devouring what I could of it.
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Old 02-02-2010, 07:24 PM   #174
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Piked on my UB Weights workout this morning in favour of more sleep as I was exhausted yesterday! Planning on catching it up this afternoon/evening though

Quote:
Originally Posted by canadianwoman View Post
Beyond bicep curls I have no idea what to do so I thought people here could help me learn what exercises to incorporate into a workout.
canadianwoman. I work out at home and don't have access to a trainer so devised my workouts from researching on-line. For upper body I do chest fly, chest press, scull breakers individually and I do combinations as I read that it's better to use the whole range of motion of the muscle/limb - not sure of the right name, but I do kind of a chest pull to tricep extension exercise and bicep curl to shoulderpress exercise. At times I also do front & side lateral raises. Hope that helps.
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Old 02-03-2010, 02:28 AM   #175
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Originally Posted by canadianwoman View Post
Hi everyone,

I have not read the entire thread yet but I will.

I have a pair of 5 lb dumbbells and would like to start a routine of using them fior some upper body workouts. I currently have bad mobility (not very stable on my feet) and cannot do lower body workouts. This should change as I lose weight, gain strength and become a lot more stable on my feet.

Beyond bicep curls I have no idea what to do so I thought people here could help me learn what exercises to incorporate into a workout.

Edited to add: I have the Body For Life book by Bill Phillips. I have not read it in years however so I will also look through it for some upper body exercises that I can do. I won't be doing his *diet* however. I am sticking with LC and keeping my carbs around 10 grams or under per day.
CW, In addition to what Ozdancer has said, another option for you would be to purchase this book:



It will be well worth your investment. It's very comprehensive and informative, and gives tips not only on the various exercises and their benefit (or lack thereof), but it explains the mistakes that are common to women when they begin a weight training program, things to avoid. Very good reading. It has pictures that show the exercise as well.

I would advise beginning a training log once you begin, and record each session with the exercise, the number of reps and sets. You will be able to track your progress and insure that you are training progressively and sensibly.

If you place an order of $75 or more with Netrition (I think that's the amount), they offer freebie gifts, and one of them is a great spiral-bound training guide. I love its layout. Just a thought.

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Old 02-03-2010, 09:48 AM   #176
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Yesteday's Training

I'd been burning the candle at both ends and failed to execute my planned training session yesterday morning.

Thus, I did my one of my default training programs at the office. Throughout the day, I did all of Week 1 from the online 100 Push-Ups Program with at least 1 Chin-Up or Pull Up between each set. When I say all of Week 1, I mean the entire 45-set grid, starting at the top left corner and working my way across and down to the end: 2,6,10,3,6,12,2,4,7, etc.

By waving the "easy," "intermediate," and "hard" columns, you get a decent recovery, but it still gets pretty damn hard even with sets of 2 or 3 reps in the mix, especially because the most difficult sets are toward the end of the grid. I did them in three 15-set blocks (Day 1, Day 2, Day 3) in the late morning, early afternoon, and late afternoon, respectively. I rest just long enough between sets as I think I need to to be able to complete the next set, depending on the number of reps required. This produces 302 total reps.

One of my short-term goals is to do all of Week 2 (455 reps) in one Saturday or Sunday morning workout.

In the past, if I missed a planned training session, I would put it off to the next day. Which is a good thing in many cases, because an extra recovery day may be just what is needed to execute the plan, and a great session fuled by an extra rest day is often preferable to a half-assed session of going through the motions. This is particularly true with powerlifting where you are planning to do a certain number of reps with a certain percentage of your 1RM as part of a planned training cycle.

However, my experience has been that whatever non-training factors (work, kids, etc., as opposed to being sore and not recovered from your previous workout) cause you to miss the planned session often bleed over into more than one day. Psychologically, the training session becomes an "event" as opposed to something you are supposed to do that day and approach in a workmanlike manner, and you keep putting it off until your rest, nutrition, or whatever create the optimal or perfect set of conditions for the workout. For me, this mindset often resulted in a 2-week hiatus and regression.

Since I've been focusing on BW exercises that can be done anywhere, I've been better about performing a default training session as opposed to skipping a day, unless I'm genuinely not recovered from the previous one. This seems to be working well for my current goals.
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Old 02-03-2010, 09:51 AM   #177
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Hey guys. Looks like everyone is still going strong!

I finished up my 30 Day Slimdown rotation last Saturday, took a rest day on Sunday, then weighed in on Monday. I only lost 2 lbs the entire month of January! While I'm loving Atkins, and have lost a good bit of weight with it, this is ridiculous. I could have finished losing the weight that I wanted to if I had only gone back to my seriously rigid low-carb/high-protein plan the beginning of the year like I planned to. O'well, I didn't, and have only myself to blame. I did start the plan again on Monday, and intend on following it the entire month. I'll re-evaluate on Monday, March 1st to see where I stand. I'm really, really hoping that it'll be in my size 4s!

I also wonder how smart it was of me to do Jillian's Slimdown rotation. While it was low weight/high rep, it didn't have a lot of steady state cardio, which I know works well for me. For some reason, I just don't seem to lose well with HIIT. With that in mind, I'm changing my workouts up to what I know works for me - mostly bodyweight work and lots of cardio. I think that the Brazil Butt Lift (BBL) program will be perfect. Even though I'm technically a "pear", I'm still doing the "big all over" rotation for the extra cardio/fat burning. I'll also be adding in some body weight work for upper body; mostly push-ups, vertical pull-ups, and tricep dips. I'm holding off with weights for upper body now, but may add them in later if I miss them too much.

I'm two days into the BBL rotation, and OMG are my butt and legs sore! It never fails to amaze me how much more I feel it in my lower body when I'm doing bodyweight exercises as opposed to lifting weights. This program will be challenging, but fun as well. I can't wait to see my results at my one month mark!

Quote:
Originally Posted by canadianwoman View Post
Hi everyone,

I have not read the entire thread yet but I will.

I have a pair of 5 lb dumbbells and would like to start a routine of using them fior some upper body workouts. I currently have bad mobility (not very stable on my feet) and cannot do lower body workouts. This should change as I lose weight, gain strength and become a lot more stable on my feet.

Beyond bicep curls I have no idea what to do so I thought people here could help me learn what exercises to incorporate into a workout.

Edited to add: I have the Body For Life book by Bill Phillips. I have not read it in years however so I will also look through it for some upper body exercises that I can do. I won't be doing his *diet* however. I am sticking with LC and keeping my carbs around 10 grams or under per day.
The BFL book has lots of great upper body exercises in it, and they all show modifications for dumbbell usage. It also shows you exactly how to do each exercise, along with dos & don'ts. That's what I'd start with if I were in your shoes. Hope that helps.
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Old 02-03-2010, 10:28 AM   #178
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Hi Laura,

Here I thought you had a threadjack boycott going due to all the CKD/Carb-Cycling/Calorie-Cycling discussion.

You have to do what works for you, and you seem to know what that is. Sometimes you have to put blinders on to the information overload and trust your own knowledge and instincts.

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Old 02-03-2010, 11:20 AM   #179
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Thank you Stack and Firm Hottie! Wanted to see if anyone else on this thread can.....

Give me some tips too!! Do any of you wake early to get your work out in? If so how early? I am struggling with staying out of that bed to get my workout in for the day!!! The only time i can do it is 4:30-5:00 am
Anyone????

So basically what time does everyone get there workout in? How did you get into the routine of doing it? Any tips for me on how to get in that gym and stay out of my bed!!!!!

Last edited by mom2jjl; 02-03-2010 at 11:23 AM.. Reason: add more
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Old 02-03-2010, 12:30 PM   #180
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Quote:
Originally Posted by mom2jjl View Post
Give me some tips too!! Do any of you wake early to get your work out in? If so how early? I am struggling with staying out of that bed to get my workout in for the day!!! The only time i can do it is 4:30-5:00 am
Anyone????

So basically what time does everyone get there workout in? How did you get into the routine of doing it? Any tips for me on how to get in that gym and stay out of my bed!!!!!
I'm am NOT a morning person. I don't think trying to workout early in the a.m. would give me a quality workout, so I don't even try that. If I'm teaching, then I try to get my workout in as soon as I get home from school around 3:30-4. Once in a while, I'll do it after dinner at 8 or 9 but not usually. If I wait that late, it's too easy to talk myself out of it! When I'm home for the day, I will typically workout mid-morning or mid-afternoon.

I'm not married and have no kids so it's easier for me to be flexible. But, if you can't get up early enough to workout, then you need to give yourself permission to do something for YOU by finding a way to w/o at other times. It's not selfish. It's making yourself stronger for whatever challenges you face. Good luck!!

Last edited by Mayberryfan; 02-03-2010 at 12:31 PM..
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