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#2 |
Senior LCF Member
Join Date: Mar 2014
Location: MA
Posts: 347
Gallery: earthcrosser
WOE: LCRF, NK
Start Date: March 2014
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You should really rest your body I think, so 4 days a week max. I suppose if you're training for a body building competition, you would lift more days than that.
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#5 |
Senior LCF Member
Join Date: Oct 2009
Location: Tyrone Georgia U.S.A.
Posts: 569
Gallery: E.W.
Stats: 312/310/ a lot less
WOE: Low Carb
Start Date: restart again 10/27/2014
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There is even a weight lifting program called Super Slow where you do the weight lifting in slow motion. Supposed to give excellent results with 2 very intense 20 min workouts per week.
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#6 |
Senior LCF member
Join Date: Nov 2007
Posts: 5,116
Gallery: Leo41
Stats: 340 then/145 now
WOE: Low carb/calorie cycling
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According to my exercise physiologist friends, you should never stress the same muscles on consecutive days--muscles need at least 24 hours to recover after any workout.
When I began resistance work at my health club using their Cybex machines, the trainer told me to do no more than 2x a week. I've discovered that the key isn't frequency but consistency. I've been doing my 2x a week faithfully since I started over 4 years ago (I'm 72). When I had an injury to my shoulder and was doing physical therapy, the therapists also told me to do the exercises at home, but no more than 2x a week, and to be sure not to do them on consecutive days. |
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#8 |
Senior LCF Member
Join Date: Jan 2014
Location: Ont Canada
Posts: 595
Gallery: CdnPaleoGuy
WOE: Low Carb
Start Date: January 2014
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Not knowing which thread is the most active I'll throw in my 2 cents worth: an excellent program with minimal lifts is Starting Strength by M. Rippetoe
Covers all the mechanics of the major lifts: bench, deadlift, squat, shoulder press. And the book has a sample routine to follow depending on where you are in your lifting history. |
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#9 |
Major LCF Poster!
Join Date: Jan 2014
Location: Reykjavik, Iceland
Posts: 1,184
Gallery: Mr_Geiri
Stats: 209/165/170
Start Date: December 2013
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You can lift two days in a row (daily) if you don't work the same muscles as the day before.
For example every other day you do upper body and every other day lower body. |
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#12 |
Junior LCF Member
Join Date: Jan 2003
Location: California
Posts: 16
Gallery: Carola
Stats: 173/142/130
WOE: Atkins '72
Start Date: 5/1/14 this round
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I worry about weights being slightly counterproductive right now for me, because I keep reading that you can't effectively lose fat while working out strenuously with weights to put on muscle. I seem to have found a good balance between the two, as I'm still trying to drop about 15 to 20 more pounds. My goal is to work out daily if possible. I'm now doing cardio differently and weights differently: Cardio daily, but only 30 minutes with HIIT segments. Weights about 30 minutes every other day along with the cardio. On cardio-only days I combine that with a 15 to 30 minute stretch routine. So far so good.
I used to over-do it with the weights, and I think my muscles would hold too much water (weight up) and the other bad thing about doing too much was a huge increase in appetite. So I'm trying to be more efficient with the HIIT style cardio but shorter time, and shorter weight workouts that aren't so aggressive or lengthy. I used to do a total of 1.5 to 2 hours per gym day, and that was too much. Now I'm always out in under an hour. And I'm getting good weight loss results, too, very steady with this new approach.
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Current mini-goal: 140 Last edited by Carola; 05-30-2014 at 01:19 PM.. |
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#13 |
Senior LCF member
Join Date: Nov 2007
Posts: 5,116
Gallery: Leo41
Stats: 340 then/145 now
WOE: Low carb/calorie cycling
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It's actually the opposite. If you're trying to lose fat, it requires a caloric deficit, and you can't ADD muscle unless you are eating excess.
So if you are eating at a caloric deficit and working out, you will strengthen and develop existing muscle, as you lose fat. This is especially helpful to insure that your losses are mainly fat rather than lean body tissue (muscles)--eating sufficient protein is also important. You will also look more toned as you work your existing muscles while the scale goes down. |
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#14 |
Junior LCF Member
Join Date: Sep 2010
Location: Colorado
Posts: 7
Gallery: bfitnana
Stats: 193/not yet/145, maybe
WOE: Low Carb, Paleo, Gluten Free
Start Date: Feb 2013/restart 3/4/14/one more time 4/5/14, 8/14
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I have a bad left hip and a bad right knee. Can anyone recommend a workout for me that won't hurt and will not cause more damage to my arthritic joints.
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#15 |
Senior LCF Member
Join Date: Feb 2005
Location: Michigan
Posts: 207
Gallery: Russell1974
Stats: 5'8" - 361/258.2/161
WOE: high fat/low carb
Start Date: 5/1/2009
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Lift weights. Just do them sitting.. Lat pulldown for back, bench machine for chest.. sitting biceps curls. As long as your hip is fixed ( stationary ), and you are using proper form, this should relieve tension on the hip. I would focus on the upper body, and just lift nice and slow.
I always hear biking is good for the knees, but I hurt my knee using the bike machine ( temporarily ), and prefer walking, or pool work for cardio. I find ellipticals, stair climbers, or bike machines to be torture devices. You might want to try the recumbent bikes, and see if it affect your hip or knee.
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Russell |
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