Like any typical newbie, I have questions. To ask this question I need to give you a little background (but I will try and keep it short).
Although I'm about 80 pounds lighter than my highest weight, I still probably have 200 pounds to go to hit goal weight (which may be unrealistic, since I've never been anything but overweight). I started losing weight a few years ago, and was lower than I am now. The hows and whys are complicated. If you want to know the whole story (try » Who Am I?). I've been eating better since early December, and finally got back on track with the treadmill in early Jan. I'm down a little more than 30 pounds since Dec. so I'm basically happy with the food intake and exercise.
I've been doing (on avg) 60-90 mins treadmill 6 days a week, and what I've always thought of as 'playing' with fairly light weights (8lbs). I'm really doing the treadmill to build up endurance, something I lost a little over this last summer/fall. I use incline, rather than speed, to raise my heart rate. Years ago, when I started losing, a guy I worked with really wanted me to work with weights, but long story short, I didn't take his advice. So last week I bought the book, a weight set (maybe not enough, but I'll worry about that later), and off I go.
Carrying the extra weight, and remembering that I wasn't even well co-ordinated as a child, some of the moves are likely not even close to perfect, but I'm working on it. In fact some of them were really quite bad (falling off the ball a lot in 1A). I'm probably not using enough weight for some, but again, I'll work on this as I go. Monday's 1A workout left me with some pain, okay lots of it, but Wednesday's 1B wasn't quite so bad. I'd already decided that I would add the third workout at each level as I'm most definitely a beginner.
All that to get to the question. I'm wondering about extending each Stage by adding extra workouts, especially in this starting stage. ie. instead of the 2 called for, or the 3 recommended for beginners, I'm thinking about 4. I'm thinking that this might help me improve my form, however, perhaps I'm just trying to convince myself of this because I'm afraid of the next level. I'll take all input/thoughts from others, gladly!
I've already lurked a little, and will probably lurk a lot. Any input though would be appreciated.
Hey gal! Welcome aboard and what a story you have, very inspiring. I think you'll like it here You've got incredible determination and that means you *will* reach your goals. You'll find great support here. Hope you'll consider starting a training log and even if you don't share them, do take some before pics. You'll hate it now but love watching the changes later.
Carrying the extra weight, and remembering that I wasn't even well co-ordinated as a child, some of the moves are likely not even close to perfect, but I'm working on it. In fact some of them were really quite bad (falling off the ball a lot in 1A). I'm probably not using enough weight for some, but again, I'll work on this as I go. Monday's 1A workout left me with some pain, okay lots of it, but Wednesday's 1B wasn't quite so bad. I'd already decided that I would add the third workout at each level as I'm most definitely a beginner.
All that to get to the question. I'm wondering about extending each Stage by adding extra workouts, especially in this starting stage. ie. instead of the 2 called for, or the 3 recommended for beginners, I'm thinking about 4. I'm thinking that this might help me improve my form, however, perhaps I'm just trying to convince myself of this because I'm afraid of the next level. I'll take all input/thoughts from others, gladly!
I've already lurked a little, and will probably lurk a lot. Any input though would be appreciated.
Anne,
Don't think. Do. Give those workouts all you've got. Then, when you're reaching the end of the stage, decide if you could use a few more sessions to improve your form.
Know what I'm saying?
It sounds right now like it is your fear asking the question. You've just started and you're already looking for ways to prolong the familiar. Don't be scared. All of us can only do the best we can.
I think it's generally smarter to act out of positivity than fear.
And welcome to the forums! There's a great group of women here. Just reading your background, I'm already feeling inspired - if you can lose 80 pounds through will and determination, I can lose weight too. I've been in a funk this afternoon, feeling stuck with my progress. It's all mental. Your story really inspired me to give it my all again today.
But that's what the forums are for, aren't they? Sharing our stories, our inspiration, our successes and frustrations. Welcome welcome welcome.
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"Men are taught to apologize for their weaknesses, women for their strengths." - Lois Wyse
Great story and amazing determination. I agree with Rixatrix about being positive. One day at a time is all anyone one of us can look at whether we have 5 or 100 lbs to lose. Being healthy and strong is what's most important and using this program to acheive is a great way to go.
You've just started, don't knock yourself by thinking you aren't coordinated. Those excercises are hard. I fell of that ball alot of times on Stage 1 , but everytime I got a bit better and improved form. Whether you extend Stage 1 is up to you, but remember our bodies get used to a form of excersice and adapts....that's why we change up the movements. When I started Stage 2 it was like starting all over again. New excercises, new movements, harder....but I think that's the name of the game.
Best of luck and don't hesitate to ask questions, there is tons of incredible info on this forum and everyone is really helpful.
I def. agree with going how you feel. You can't anticpate how you will feel so just focus on each workout and then see how you feel towards each stage!
Thanks to all for the feedback. I do think you're right and I'll stick with the three of each level. I'll continue to work on the form for now and see how I'm doing at the end of Stage one. I think I find the whole concept of exercising a little intimidating. That's why I decided to start some strength training. The treadmill I'm used to (although still raising the heart rate and breaking a good sweat). I recognized that I had to push myself a little bit, especially since I'd like to be just a little more fit if/when spring finally gets here and it's time to work in the garden.
Susan - I have old body shots from about 45 pounds higher, but none recently. I was thinking I likely couldn't take any now (problems with the digital camera), but I might give it a shot with the video camera. I will probably start the training log (seems like a good time), but I likely won't post the pictures.
Annie - It's nice to know that I'm not the only one falling off the freakin' ball! I did a little better with the crunches, but not much.
Jane - in Stage 1 it's mentioned that the chart shows two workouts at each level, but if you're a beginner feel free to add a third workout at each level. Meaning that it will be 24 workouts (8 weeks) in Stage one. Since I'm definitely a beginner that's what I decided to do before starting.
Hi Anne! Welcome! I'm new, too (almost at the end of my 2nd week of Stage 1). Clearly you've got the inner strength to meet this challenge--look how far you've already come! You are inspiring me already, too. I think that everybody's right--plan on doing the 3 workouts a week and give it everything you've got. If you need a 4th one, you can always add it in, right?
And yeah, I fall off the ball all the time. LOL I just get back up and laugh at myself and move on. At least I'm trying, right? hehehe
Hi Anne, I 've got about 100 lbs to lose. I started back weight lifting back in October but nothing like this workout. You will enjoy the new strength you gain and will be amazed at what you can do with this. Even baby steps help. I injured my knee last summer and was really apprehensive about lifting weights but I am sooo glad I did. I got my strength back and especially in my knees, though I slipped this winter...
And one advantage to having extra weight to throw around is your strength that you have from carrying that weight. Us big girls can really lift! If nothing else it will spur you on to improve. With weights you can see improvement in strength if not in the mirror immediately. That can be the difference between life and death ya know?
Hello and welcome. I am amazed by your story, and am glad you found NROL4W. Good luck, and I hope you will come to love the program and see some incredible progress.
Hi Anne,
I'm glad you found this board. Congratulations on your accomplishments, you have made some major changes and that is impressive.
I wish you luck with the workouts, I think you'll enjoy them and the confidence that you will gain in the exercises is pretty dang wonderful. Don't give up on them. I know many of us rolled of the ball, while trying to do a prone jackknive, but we stuck with it.
Welcome and I hope you post, more than lurk.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Thanks again for all the warm welcomes. I know I only speak for myself, but sometimes getting into any exercise routine can be a little intimidating. At the moment (from a money standpoint) a gym membership is just something I cannot afford. Having said all that, when I was where I could afford it, I didn't do it. Although I did use the gym at the plant I worked at a few years ago (but usually in the morning when it was deserted).
I'm in a place with the exercising that I know I will continue it. That's why I decided to add in the lifting now, because I knew I was far enough on that I would keep it up.
Oh, and I did use the video cam to take pictures this morning. I can use the editing software to crop out appropriate frames. Susan was right, I really don't like them. I need to go find the ones taken about 45 pounds heavier so I'm not so depressed about them. I'm always sorry I never had the guts to take the higher ones, but so be it.
I still probably have 200 pounds to go to hit goal weight (which may be unrealistic, since I've never been anything but overweight).
I don't think it's unrealistic at all! Rixatrix had it right - think positive. You CAN lose the weight. Life is full of new experiences, right?
Quote:
Originally Posted by realcdn
I'm in a place with the exercising that I know I will continue it. That's why I decided to add in the lifting now, because I knew I was far enough on that I would keep it up.
And that's what counts. What is it "they" say, "the best exercise is the one you stick with" or something like that...
Welcome, again!
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"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
Welcome, Anne! I read your whole story and it sounds like you have what it takes to do this. You really have the determination and the will - the coordination part will come in time.
I'm still working my way through Stage 1 and once I got over my fear (of the weight room, the squat rack, of doing the exercises correctly), I've found it very, very empowering. It's worth it and you can absolutely do it!
I don't think it's unrealistic at all! Rixatrix had it right - think positive. You CAN lose the weight. Life is full of new experiences, right?
Oh, I know I can lose the weight. The reference to unrealistic was just because I picked the number out of thin air. I've seen anywhere from 115 to 150 for someone of my height. So I started with a goal of 125, but will likely adjust in when I get closer.
Hi Anne and welcome to this board. I took a glance at your story. WOW what an amazing look into your life. I think you will find a nice change in the weight lifting. I too did all cardio for along time and started with weights in November. I love it now and thd pounds are just melting off me.
If you are still only eating 1600 kcals a day you are going to crash and burn girlfriend. At your weight you need to be eating significantly more than that. Heck at my weight you need to eat more than that. If you are being accurate and honest with your food portions (do you have a scale?) and are sure about them, then consider eating more. If you are not already, get educated on macro nutrients and how to distribute them properly through your day. I used to eat 1400 kcals a day and exercise (run) at 135lbs. I could hardly loose weight 'cause my metabolism was so slowed. When I started this weight lifting program I began to eat cleaner, manage my macros AND eat more. This along with the exercise moved my metabolism to an alarming rate. I now eat 2800kcals a day or more and I can barely maintain my weight even at that.
I think you have a few nice surprises ahead of you on this journey.
If you are still only eating 1600 kcals a day you are going to crash and burn girlfriend. At your weight you need to be eating significantly more than that. Heck at my weight you need to eat more than that.
No, I'm doing 2000-2100 now. I think I've learned my lesson about the eating too low. I'm adding another 250 on lifting days, and I'll see how it goes in a few weeks. Once our pool is open (was hoping for April 15th, but that would mean a lot of show has to melt) I might even raise it slightly if I get into swimming laps. I'm trying to use energy levels to guide me, we'll see how that goes.
I'm trying to balance the daily planned exercise with a currently very sedentary lifestyle. I used to do a job where I was on my feet all day (back during the under 1500 disaster), and was away last winter traveling, which had a lot of days with lots of walking. This winter I'm unemployed (partly by choice - heading back to school in the fall), and not doing much other than the things I plan to do.
Well, time for my warmup and my second shot at workout A. I can see that ball mocking me!
Even 2200 ain't enough for ya deary. That is less than a lot of the little girls eat on this board. (it is way less than I eat for example) Do the algorithm from the book and actually start with that number as your base. You will probably gain (slightly) for the first month as your body adjusts to the eating part but after that the metabolism will kick in for you. It won't do that though if you don't fuel it properly. It never can. You just have to have the faith and you have to be very accurate with your food measurements. If you can do these things then you will see magic happening.
If you have any time at all be sure to read all the stories from all of us who have taken the leap of faith and fed our bodies. It is amazing how it works.
And while you are here on the board if you haven't yet done so be sure to start a log in the training section.
Do the algorithm from the book and actually start with that number as your base. You will probably gain (slightly) for the first month as your body adjusts to the eating part but after that the metabolism will kick in for you. It won't do that though if you don't fuel it properly. It never can. You just have to have the faith and you have to be very accurate with your food measurements. If you can do these things then you will see magic happening.
I did do the algorithm last week, which gave me an RMR of 1855. I'm over 35, and was using the 1.2 for no workout days. I know that I do use the treadmill on those days, but honestly, other than that I'm completely sedentary. That may change as the weather warms up, but if I'm not on the treadmill I'm at the desk or on the couch. (Sad, but true.)
So that put me at 2200 for the 4 days I wasn't lifting, and with the 2000-2100 I figured that was close enough. And this wasn't a change from what I was doing, including the treadmill, so no sudden shock (ie. cutting). I'm generally pretty good about weighing/measuring, but there's always the chance I'm off a bit. Before this week it was giving me about a 2lb loss per week.
Where I waver is whether I consider a lifting day active or strenuous. One would mean I would add 350 on lifting days, another would mean 700. As someone who has always had a problem with eating too much it's hard to add calories. I could probably bring myself to eat a bit more, but it's hard to do sometimes.
At the moment my energy level doesn't seem to be affected (a little draggy yesterday but not this morning). I was going to see how I went tomorrow and look at the calories again.
I will take some time to look around more this weekend and some of the other training logs. I did start one yesterday, going back to my start on Monday. I do appreciate the input. It's just hard to convince myself that it's okay to eat more. Although my eating habits have been horrendous in the past, my recent regain (gone as of this week) was done just eating too much of the same foods I'm eating now. Well, there were a few exceptions, but not that many.
Ah so.... Right. Your BMI plays a part in here too so you aren't off as much as I was thinking. Even so be careful to eat enough especially in the beginning so you don't "tank" or get sick. Then after that first month or two, you can adjust based on your BF% increase or decrease. Don't even think about using the scale as your guide because you will be adding muscle which weighs much more than fat. Make sure you use measurements (actual) and/or BF% as well.
I am off soon as well to face the ball. It still kicks my butt.
(which may be unrealistic, since I've never been anything but overweight).
I used to think that way too. Not true.
Banish that thought forever and you will get to where ever you believe you can be. You may not be able to envision yourself there but it is realistic. Take the required steps and you will get there. Science and the laws of thermodynamics rule here - so long as we don't let less than positive thinking take over.
You've come too far to not believe! You are living walking proof that you can get there. How much weight have you lost with the ups and downs? I'm probably over 200 by now.
"Brick walls are there for a reason. They are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. The brick walls are there to stop people who don’t want it badly enough. They're there to keep the other people out.” -Randy Pausch
You've come too far to not believe! You are living walking proof that you can get there. How much weight have you lost with the ups and downs? I'm probably over 200 by now.
I'm not sure I ever did the yoyo dieting. Over the years I may have thought about dieting, and perhaps made half-hearted attempts. Nothing really worth mentioning. The first time, a few years ago, I was down to 280, but this fall I was back up to 358.2 (I think I truly dislike this scale with it's .2 increments). Once I went over 330 I basically just avoided my weight, assuming it was just a little over. Yep, real denial. I shouldn't have been surprised at the top (known) of 407, but I was.
I avoided gaining the rest of it back by purchasing a new scale. I know that the scale is simply the most convenient measure of progress, but I'm not sure I'd have kept it up since it took me until late Feb/early March to get back below that 330 again. I suppose when I think about it in the past years I've lost 130 + 35, so 165... 200 should be quite doable.
I do know that as mentioned earlier I have to make sure I'm not doing too much on too little. I learned my lesson the hard way last time. I'm determined not to end up there again.
So Thursday morning's lack of energy wasn't a fluke. I had planned on doing 60 or 90 mins this morning on the treadmill. There was a definite lack of motivation, although I did end up doing 2 x 30 mins. Combined with the fact that I'm down 2.6 pounds from last Sunday's weigh-in (which is a little higher than expected) I suspect I'll add a little more food to all days. I'll make it a point to hit the min. 2200 on the non lifting days and 2500 for the others. I'll assess that number depending on how I'm feeling during the week.
I did think about it, but for the moment my lifestyle is very sedentary. Until the weather is better and I'm getting outside (working in the garden, etc.) I'm likely going to keep it up. We're not talking jogging or such. It's usually 2mph walks on an average grade of about 5%. I'm doing it to work on strengthening my legs and helping my endurance a little. I think sometimes it just looks like a lot, but in my last job I'd walk around at least that amount during the shift.
Of course in mid-April (assuming the snow melts) we'll open the pool and I'll likely switch it for swimming a little. I will admit that I've become just a little addicted to my treadmill.
Anne,
Welcome, and kudos to you for finding the determination to help yourself once and for all! This is a great board with lots of wonderful resources. Don't be afraid to travel outside the NROL4W forum ... the guys on the rest of the board are wonderful too. Check it out!
Regarding the treadmill. If you are truly sedentary, then the treadmill is fine to do. You might even do better by breaking it up throughout the day, like 2x30 minutes or 3x20 minutes. Do you have a pedometer? That can be a good way to "measure" your baseline activity. Use it on days you don't walk on the treadmill just to see what your baseline number is. Then do it on a treadmill day. They say for good health to aim for 10,000 steps per day. If you are far below that, then gradually increase your activity to hit that number. Like by parking farther away. Taking the stairs instead of an elevator when able. etc.
Keep up the good work and I look forward to getting to know you better!
Julie
__________________
Life's a Journey ... Enjoy the Ride!
Thanks Julie, I'll admit that I'm naturally kind of shy. Lurking is something I'm prone to do, which I do try hard not to. I probably should break up the TM a little more. I switched over to 45 min sets just to get it out of the way (so I didn't feel like I was doing it all day), but that to some extent defeats the reason I started doing it.
I do have a pedometer, which I used to use while out at work. Doing 15+ or 20+ was not unusual. At the moment though I'm unemployed, and except for a little shopping once a week I'm just not going out. If we ever get rid of the snow there will be some spring work in the garden, which will get me out and moving more.
For now it just keeps me from being a slug and sitting at the desk/sitting on the couch all day. Well, I'm off to walk a little...
Another newbie with (surprise) a question!
You've got incredible determination and that means you *will* reach your goals. You'll find great support here. Hope you'll consider starting a training log and even if you don't share them, do take some before pics. You'll hate it now but love watching the changes later.
If you are being accurate and honest with your food portions (do you have a scale?) and are sure about them, then consider eating more. If you are not already, get educated on macro nutrients and how to distribute them properly through your day. I used to eat 1400 kcals a day and exercise (run) at 135lbs. I could hardly loose weight 'cause my metabolism was so slowed. When I started this weight lifting program I began to eat cleaner, manage my macros AND eat more. This along with the exercise moved my metabolism to an alarming rate. I now eat 2800kcals a day or more and I can barely maintain my weight even at that. 
Linear Mode
