Keep in mind that you're a novice lifter for a longer period of time than you think you are. Novice lifting can last anywhere from a few months to a year or two, depending on how hard you hit the weights and where you started.
Once you've reached the point where you don't make regular progress on the SS program, you are ready to move on to the intermediate stage, which can last you for a good number of years. Find it HERE:
If you're a very advanced lifter (many, many years of CONSISTENT weight training), then there are lot of programs out there, and which one you pick is simply a matter of preference. If you're really that advanced, you should know what works for you and what doesn't by this point. [Reply]
I had to lay off one week of legs because I was travelling (NYC) and walked 10 miles on two days and 7 miles on the other two. I had to lay off last night because my lower back was killing me (still is).
I'm pretty sure my lower back is due to tightness in my glutes, hammies, and related muscles which is pulling my hips out of alignment.
Originally Posted by luv:
What does it take to get into competing? As a woman, what should I be able to do? Do I have to wear a stupid bikini? If so, I may have to rethink this whole idea of competing. I'm not toned. Still too much fat and loose skin from the weight loss. Part of it is looks, isn't it? I'd have to start tanning?
You don't want to get into competing with loose skin. It will just frustrate you. And yes, you have to wear a bikini.
Originally Posted by Count Zarth:
You don't want to get into competing with loose skin. It will just frustrate you. And yes, you have to wear a bikini.
You seem to be going a little extreme.
It's a passion. I'm thinking about swearing off men, so I need something to focus on...lol. [Reply]
Originally Posted by KC native:
So for those more knowledgeable than I,
Are those foam rollers actually beneficial?
I had to lay off one week of legs because I was travelling (NYC) and walked 10 miles on two days and 7 miles on the other two. I had to lay off last night because my lower back was killing me (still is).
I'm pretty sure my lower back is due to tightness in my glutes, hammies, and related muscles which is pulling my hips out of alignment.
Originally Posted by luv:
OK gang need suggestions
Body is defying science......started working out about 5 weeks ago. I go 6 days a week and alternate, cardio days and lifting days
cardio = 45 minutes on sta bike ( 20 min warm up 25 min of hard intervals 1 min sprint 2 min recovery)
weights = 20 min cardio warm up then lift bench, bent rows, mil press, upper body dumb bells in between exercises I bike for 2 min...so total 30 min
While doing this, I dramatically changed diet
I drink 4 hi protein 0 carb shakes say about 770 cal all in
the rest of my food is vegetables.....so I rarely top 1500 cals a day or just under half of what I was eating prior
Haven't dropped a pound in two weeks, in fact some days I go up...must be water
How can my body be defying science?
The only real answer he's received was this:
Quote:
1. You are overtraining, your body needs time to recover.
2. Carbs are not bad. Carbs turn into glucose, which fuels muscular contractions and is stored as glycogen, which is stored in the muscles and liver for future use. If you work out on a low-carb diet your body run out of glycogen and go after your muscles before it goes after fat (1 lb of muscle burns 60 more calories than 1 lb of fat). If you feel that you need to go low-carb, do it on your rest days.
3. You need to develop a better lifting schedule (e.g. Chest on monday, Back on Tuesday, Legs on Friday, etc.) to give your muscles time to recover. You should give a muscle group at least 2 days rest (e.g. If you benched on Monday, then the next time you bench should be on Thursday).
Those are the only suggestions I can make based on the information you provided. Remember, Diet 70% Gym 30%.
The person that answered his/her questions is a moron.
1. Not over-training. That term gets used too often and 90% of the training community will never reach that level.
2. That person eliminated BOTH energy providing macro's.. fat and carbs. You can't eliminate both with that activity level (assuming she is not doing a PSMF w/refeed).
"If you work out on a low-carb diet your body run out of glycogen and go after your muscles before it goes after fat ".. Da Fuk??
3. bro-splits (1 bodypart per week) are NOT optimal for natty trainees. We are better off hitting bodyparts 2-3x week. He does mention hitting 2x a week but sounds like he/she is talking out of their ass.
TL;DR: Person asking the question and the poster who answered are both morons. If you rip away BOTH your energy macros, you better add a refeed day in.
Originally Posted by KC native:
So for those more knowledgeable than I,
Are those foam rollers actually beneficial?
I had to lay off one week of legs because I was travelling (NYC) and walked 10 miles on two days and 7 miles on the other two. I had to lay off last night because my lower back was killing me (still is).
I'm pretty sure my lower back is due to tightness in my glutes, hammies, and related muscles which is pulling my hips out of alignment.
So, would a roller thingy help?
oh hell yes. fixed my IT band issues in a couple weeks. I foam roll for 20 minutes before every session, upper or lower. Check out mobilitywod.com for some videos on how to roll. [Reply]
Originally Posted by Count Zarth:
Decided I would rather work out at home.
The gym motivates me. It also holds me accountable. The staff there is awesome. If I were to stay at home, I'd come up with excuses. I know me. Plus, I'm just addicted. Oh, and eye candy is helpful. [Reply]
