Just wanted to introduce myself and say THE MUSCLE BELONGS TO US!!!! Hee-hee! I love working out and have been off and on for years. I was in the army 10 years ago and let's just say my drill sergeant would be screaming at me right now! I will post weigh-in results on Sunday as well as bodyfat % and will be taking weekly photos. I hope that the pictures can be a testament to what Lou, Cassandra, and Alwayn have designed because it makes too much sense.
I do have a comment on what many women have posted on this site about how they are "gaining weight". Nothing negative, but inspiring. I ran track, used to dance, 4 years army, etc. When I started running track I weighed 115 pounds (this was high school), but at the end of my first year gained 10 pounds and I was looking my best! In the army, I would always have to be taped (measured with tape measure) because the army thought I was over weight (5 foot 3 & 132 pounds at that time) and no one ever believed I was overweight because I was muscular and very lean. Oh yeh, I ate like a man, too! Foot long subway sandwiches, steak and potatoes, the omelet and pancakes at IHOP! I could put it down but looked GREAT!
I say all this because, I cannot stress the importance of having your bodyfat measured. Weight gain/loss on a scale is not the true measure of whether you have lost fat and/or gained muscle. It is solely a number. If you can find a place that has the Bod Pod get your bodyfat measured there. OR invest in a good scale that calculates it (it will be slightly off but better than nothing). I use the Bod Pod and bodyfat measurement on my homescale and my homescale is a few percent higher, but it tracks my progress, calculates my water intake, bone density, etc.
This is truly a motivated group of ladies who believe in themselves and each other. I hope to inspire each and every one of you, as you give me a pick-me-up when I need it (because I will). I will have a bodybuilding.com blog where I will post my workout, progress, and photos (someone has to hold me accountable) I will be strictly following the caloric intake suggestions by the book during the first four weeks and will make adjustments as necessary as the books states. As far as the workout, they designed it so I will follow it. However, so you know, I do take salsa twice a week (it's fun) and do pilates and cardio dance, BUT I will only include those (pilates & cardio dance) the EXACT way the book recommends in the "Extra Stuff to Do" section.
Okay...I am done blabbing and will step down from my soap box. I will send the link to my weekly blog and workout journal probably on Sundays. (And if I miss one, some please yell at me ).
The Race Has ONLY Begun!!
See you at the Finish Line where the Next Race Begins!!
Hi Wonderwoman! I absolutely love this forum - I read more than I post because there is so much wisdom and information and I rarely have anything else to contribute. Enjoy the program!
Thanks all for your motivation and encouragement! I am excited about it as well and look forward to posting. Now my fitness record from years ago may look okay, but there isn't much to say about it now....hee-hee....but juuuusssst wait 6 months. Then we can talk! HAHAHAHAHAHA! Rock on! Rock on!!
I pay $10 at a supplement store in my neighborhood. You should not have eaten 3 hours before (as well as water), wear a bathing suit (nothing baggy), and that's it. If you have a swim cap to bring it helps (and don't worry...you don't get wet)
And YES...I have read many posts about the step-ups and must say that my legs aren't looking forward to it...hee-hee! Maybe I should post about my pain now since I know it's coming...LOL!
wow, I was thinking it was gonna be a ton more. Now I just gotta find someplace in my area that does it. It sux that the bod pod site has zero info on where to find locations.
LET THE GAMES BEGIN!! I must say that I really enjoyed the workout...is that a bad thing?? Hee-hee! Unlike my other workouts, this made me feel like I was back in the army getting smoked by my drill sergeants. My heart rate stayed up and I burned around the same amount of calories I do in an hour of cardio dance! I did mess up on section 'B'...I forgot to alternate the sets. I have some adjustments to make in my weight (some up and some down) but it was hardcore and I was done (warm-up, pre-stretch, post-stretch) in 44 minutes. BUT I know that will all change..hee-hee! Now, let's see if I have the same thing to say tomorrow.....LOL!! My post will look more like......Oh My Goodness...I am in soooooo much pain!! HAHAHAHAHA!
Just a little confused about what you mean by the B section. You should be doing 1A and 1B on separate days. Maybe I am misunderstanding what you are saying.
Glad you had a good experience with your first day.
Mary
Sounds like you made the apparently common mistake of doing both workout A and workout B on the same day.
If so - no problem, others have done it too - just next time only do one.
If not, then we don't know what you mean by "B"
Sorry for the confusion...there are a lot of letters on the workout...hee-hee! Alternating Sets B1 & B2 (Push-up & Seated Row)...I forgot to alternate between the two.
This actually brings up a question I've been thinking about - sometimes in a busy gym, with the needed equipment located far apart, it really isn't possible to do the alternating sets. Should I do something different/extra to add the intensity that is lost by doing each exercise separately?
(Most of the time I can do the alternating sets just fine, so I'm not doing it every workout.)
yeah, doing the alternating sets at the gym can be tricky sometimes. I find the hardest thing is doing the push-ups & seated row only because finding a handy piece of wall not obstructed by equipment is tricky. Luckily, I workout in the mornings so it's a lot less crowded. One and one time only, I went to the gym after work and OH.MY.GAWD. it was so crowded, so everyone was rude and in the way and what is it with dudes not racking their weights?!?!
You both couldn't be more right. Guys do not like to rack their weights and the gym can be insane in the evenings. I would use my apartment gym, but they are missing some key pieces . A trick I used to prevent my machine from getting stolen in the push-up/seated row combo (and of course, i've only done it once...hee-hee) is I am doing the 30 degree push-ups. So I use the seat OF the row machine to do my push-ups, then go for the seated-row. That way, that bench belongs to ME. MWHAHAHAHAHA!
I workout early in the morning, so I rarely have a problem having to work around others. There have been occasions where I've had to reorder the exercises, though. I'd say the prescribed order is best, but if it's not workable, reordering is better than nothing!
Ditto to the losers not putting away their weights. It always seems to be those guys with the 45# plates, too. It's like they're bragging non-verbally about how much they can bench or squat or something. It's not that I can't lift the 45# plates, it's just rude to make me need to!
Observation (and not sure if anyone else had the same):
I already have a significant amount of weight in my stomach, and, although it has been 3 days, everytime I eat the 2000+ calories I feel EXTREMELY stuffed and my stomach gets HUGE! And I do drink tons of water, and did before. When I was reducing my calories, my stomach got a bit smoother and since the portions were smaller my stomach did not expand as much when I ate. Did (does) anyone have the same issue? I feel like the kid from Willie Wonka and the Chocolate Factory....LOL!! Anyone have a needle????? **POP!** hahahaha
Observation (and not sure if anyone else had the same):
I already have a significant amount of weight in my stomach, and, although it has been 3 days, everytime I eat the 2000+ calories I feel EXTREMELY stuffed and my stomach gets HUGE! And I do drink tons of water, and did before. When I was reducing my calories, my stomach got a bit smoother and since the portions were smaller my stomach did not expand as much when I ate. Did (does) anyone have the same issue? I feel like the kid from Willie Wonka and the Chocolate Factory....LOL!! Anyone have a needle????? **POP!** hahahaha
How much are you eating in a sitting? Maybe spreading it out more throughout the day might help? Or you might not need that many cals, but 2000 doesn't really sound outrageous to me.
I take in most of my cals in the morning/afternoon, snack throughout the day, eat dinner, then don't really eat after that. I eat a lot but I don't eat huge amounts at a time. I don't track at all (highly unorthodox, I know). I just stop eating as soon as I feel full.
Eating more x per day, smaller meals might help, and eating them when you're most active.
I am actually eating 6 times a day about every 3 hours. But I like the idea of getting more of them at breakfast. Good idea!
BTW...I am just came back from the gym and there isn't a better feeling when people look at you as you approach a barbell, throw on some weights, and knock out some dead lifts...and they look at you like "you couldn't possibly be doing that!"......HAHAHAHA! Such a great feeling and boost of esteem for the day
i eat 2100 calories on workout days and i have about 8 meals counting pre-workout snack, meals, snack, and casein protein & PB before bed. I could see it being a big adjustment if you're used to eating a lot less calories. You'll proly adjust after a few days, my DH has trouble forcing himself to eat after he starts a bulking phase but he gets used to it.
lol - there were two chicks in the weight room yesterday, both really fit looking and then they did squats in the Smith Machine b-a-r-e-l-y going down! Like, geez dudes! I'm 40, fat, I got crunchy knees and I'm going down twice as far in the squat rack. One of em was super tall too (maybe 6'5?) and was killing herself trying to fold herself down the way the smith machine wanted her to. *shakes head*
I've been noticing lately how many people do the barbie weight tricep kickbacks. Even men do them! Today while I was deadlifting, I watched a lady I've seen there a lot, who is waaaay too skinny with no butt at all. She does the tricep kickbacks with about 10 pounds, then takes the 20lb fixed weight barbell and does combo mini squat/bicep curls with it. I wanted to walk over to her and say, "look, if you want to build a great butt, you have to do real squats and deadlifts. Get over here and lift this 45lb. barbell onto your shoulders and SQUAT with it, then go home and EAT!" Hahaha.
yeah, there's a bunch of chicks in my gym that do those kind of workouts and then spend an hour on the elliptical. The workouts look like they came straight out of shape/fitness/cosmo/people (barbie weights + no food = You'll-Look-JUST-Like-the-Cover-Model-in-Four-Weeks Workout)
WHOAA...8 meals! I wish I could space them out like that. And the two of you are HI-LARIOUS!!! Maybe we all should get those women together you mentioned at the gyms and have an intervention....BUT...I still don't think that would help. But that is pretty darn funny...HAHAHAHAHAH!
I've been noticing lately how many people do the barbie weight tricep kickbacks. Even men do them! Today while I was deadlifting, I watched a lady I've seen there a lot, who is waaaay too skinny with no butt at all. She does the tricep kickbacks with about 10 pounds, then takes the 20lb fixed weight barbell and does combo mini squat/bicep curls with it. I wanted to walk over to her and say, "look, if you want to build a great butt, you have to do real squats and deadlifts. Get over here and lift this 45lb. barbell onto your shoulders and SQUAT with it, then go home and EAT!" Hahaha.
High five! This might be the best post I've read all week.
Say, "Workout B" and I'll say , "PAIN!!". "Workout B"...."GO PAIN!!"
LOL!
Let's just say that I am feeling the repercussions of Workout B from yesterday. WOW! My shoulders are KILLING ME! That's the worse. My back is second in line. But, my body is telling me I did something so ROCK ON! HAHAHAH!
Say, "Workout B" and I'll say , "PAIN!!". "Workout B"...."GO PAIN!!"
LOL!
Let's just say that I am feeling the repercussions of Workout B from yesterday. WOW! My shoulders are KILLING ME! That's the worse. My back is second in line. But, my body is telling me I did something so ROCK ON! HAHAHAH!
Woah - your back is hurting? What part? Be really careful if your back is giving you warnings.
I was having a bit of a back protest when I started and then I figured out I was relaxing my lower back at the bottom of a squat. I found the squat videos in the sticky posts to be really helpful and I stopped having back pain when I changed what I was doing slightly.
It should kill your legs, abs and arms - not your back!
On the plus side, the back bulk I've gotten since starting has been fantastic for my spine alignment. Last summer I had chronic back problems and this summer I feel barely a twinge. The new muscles are supporting my spine beautifully.
NROLFW: Day 1 on June 14th
I will be strictly following the caloric intake suggestions by the book during the first four weeks and will make adjustments as necessary as the books states. As far as the workout, they designed it so I will follow it. However, so you know, I do take salsa twice a week (it's fun) and do pilates and cardio dance, BUT I will only include those (pilates & cardio dance) the EXACT way the book recommends in the "Extra Stuff to Do" section.
. A trick I used to prevent my machine from getting stolen in the push-up/seated row combo (and of course, i've only done it once...hee-hee) is I am doing the 30 degree push-ups. So I use the seat OF the row machine to do my push-ups, then go for the seated-row. That way, that bench belongs to ME. MWHAHAHAHAHA!
Linear Mode
