I am planning on starting this program this afternoon (in like an hour!). I'm confused about a few things.
First of all, on page 140, it outlines Workout A. Under Exercise A, the Squat, it says look to page 157. But page 157 doesn't show a specific type of squat like the following pages. I just assumed we are supposed to do the backsquat, which is the first squat shown. Am I right?
Secondly, am I supposed to do Workout A today and then Workout B on page 141 on Wednesday and then Workout A again on Friday?
Thirdly, I have been working out 5 days per week, lifting weights 3 days and doing cardio every day for about 45 minutes. The book says you can do the interval training for 15 minutes after lifting, but it cautions against doing it on off-days OR doing interval training every time you lift. That would mean that I would only do 1-2 15 minute intervals per week? It doesn't make sense. I'm SO afraid that I'm going to gain a ton of weight!
If anyone could please answer my questions asap since I need to get the gym soon, I would REALLY appreciate it. Thanks!
Do regular back squats (that is, to parallel).
Do workout A#1 today, B#1 on Wed, A# on Friday, B#2 next Mon, A#3 next We, B#3 next Fr, etc.
Don't over stress about the cardio. See how you react to the lifting program and then gauge what you want to do, if not this week then in a couple of weeks.
You'll only gain a ton of weight if you eat more than you burn in a day through living, breathing, shopping, cleaning, walking, working, and working out. And, you're not gonna blow up like a balloon gaining 50 pounds after a week or 2 of trying and seeing where they guidelines in the book take you. So, relax, you'll be fine, and there will be plenty of time to tweak and fix and make everything good before you become the goodyear blimp.
Give it time, look around here and see others who have also had your concerns, and see how they've managed and what they've done. Welcome. Enjoy your workout.
I Lost 4 lbs. after my first week on the program, (currently on my third) and I used to run everyday. Now I do it once a week, and noticed that I can run farther, and faster than before the program. Im thinking that I did it too much, and didnt let my body recover properly, or Im getting stronger. Im feeling sore every other day, and I cant wait to see how far I have come at the end of the first six weeks!
As the book says, every body is different, so your results wont be the same as mine. I also contribute my weight loss to the diet in the book. I over ate alot, now Im controlling my portions and not eating out (as much).
__________________ Failure is the condiment that gives success its flavor. - Truman Capote
my weight has remained steady, bouncing up and down by about 5lbs, but it's the same 5 all the time. I'm not very strict with my diet, I must admit, although it's much better than before.
I have lost inches. And that is even better. I weigh on average 160 (depending on the day) and fit comfortably into my size 6 Lee Riders Jeans. I realize they do vanity sizing, but 6 months ago at this weight I had serious muffing top with the same jeans. I can also squeeze my butt into size 8 lululemon pants. I'm 5'2". Bring on the muscle I say. I love watching my friends mouths drop when they see my clothes and then i tell them what I weigh. I outweigh them by a good 20lbs minimum, but look so much hotter!
my weight has remained steady, bouncing up and down by about 5lbs, but it's the same 5 all the time. I'm not very strict with my diet, I must admit, although it's much better than before.
I have lost inches. And that is even better. I weigh on average 160 (depending on the day) and fit comfortably into my size 6 Lee Riders Jeans. I realize they do vanity sizing, but 6 months ago at this weight I had serious muffing top with the same jeans. I can also squeeze my butt into size 8 lululemon pants. I'm 5'2". Bring on the muscle I say. I love watching my friends mouths drop when they see my clothes and then i tell them what I weigh. I outweigh them by a good 20lbs minimum, but look so much hotter!
I'm glad to hear you say this. The whole getting-smaller-yet-heavier thing has been confusing for me (I just finished Stage 1). I guess I've just never had this much muscle before!
it is tough to accept at first, cuz you so are so conditioned that success is a number on the scale. But people don't see the number, they see what you look like.
It's tough to break that love/hate relationship with the scale.
Plus this 5lbs pushed my BMI over the edge from the high end of "normal" to the low end of "overweight".
I've stopped weighing myself for the time being because I keep gaining when I feel like I've lost. It's not a huge deal, I'm more invested in how I feel/look than the number, but it's still subtly anti-motivational.
dude… seriously… all those boy action stars are like hugely "overweight" and "obese" and they're friggin ripped! BMI is a huge turd that while perhaps fine for the general populace, is just crap for people who train to be strong and have some actual meat on their bones.
dude… seriously… all those boy action stars are like hugely "overweight" and "obese" and they're friggin ripped! BMI is a huge turd that while perhaps fine for the general populace, is just crap for people who train to be strong and have some actual meat on their bones.
I hear ya. The BMI is really only useful for measuring yourself against other people anyway, which is ultimately unimportant. And as far as they're concerned 5lbs of muscle = 5lbs of fat. No difference. Tres silly.
Besides, guys gain weight, they're all excited. Women gain weight (myself included), we start questioning everything. It's madness. I shouldn't care. I don't. Much.
BMI is a huge turd that while perhaps fine for the general populace, is just crap for people who train to be strong and have some actual meat on their bones.
LOL! I caffeinated my sinuses when I read that. Coffee everywhere.
I can't BELIEVE the BMI says you're overweight K. That is truly an immense pile of steaming crap. You could kick Adolphe Quetelet's ass. I'm sure women didn't do much weight lifting 150 years ago when he was around.
The fact that you're gaining muscle mass though shows your diet can't be too far off the mark. Extra protein couldn't hurt though.
I dropped that first 5 lbs very rapidly the first few weeks, and I seem to be holding steady at 166. You can see the new muscle coming on and my pants are getting looser, so I know the fat's coming off, the muscle is just coming on at the same rate.
I guess this is why people start monitoring body fat percentage... to have some number to chart and to enhance their sense of acomplishment.
Why do we need this sort of validation anyway? Our workout charts are a HUGE validation.
On the flip side, I find my inner tough-guy is speaking up a lot. I know I can now out-lift my boss, which gives me an odd ego boost.
I guess this is why people start monitoring body fat percentage... to have some number to chart and to enhance their sense of acomplishment.
Well yeah. I'm probably "fat" by those standards too though b/c I'm chestier than the average lady. Even at 117lbs I was wearing a 32C. These standardized things are just flawed I think. I think body fat measurement is a good tool though if you're measuring where you are against where you were.
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Why do we need this sort of validation anyway? Our workout charts are a HUGE validation.
It's just hard to measure how far you've come without validation. It's so gradual it's easy not to notice if no one tells you. And if no one tells you there are these tools to validate/negate. I'm lucky, because you tell me I look good all the time. You're still cheering me on when the scale says that I'm failing.
Agreed, workout logs are hugely motivating -- it's easy to forget how light your starting weights were and how hard they were to lift until you go back and see that you couldn't finish all your reps.
That's a good point. I think I'm going to go back and look at my logs right now to get some motivation! I haven't weighed myself in ages, but my clothes haven't gotten looser, so I wouldn't expect much if I did.
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