Powerlifting for women - you should try it!

[galeteia]

I was on a brief hiatus due to illness and depression, but I''ve been doing powerlifting workouts since last summer. I don''t compete, I just do the lifts. I''ve just recently gotten back into it and have convinced my SO to be my new gym buddy. I combed through 15 pages of topics and didn''t see one about powerlifting or serious weight lifting, so I thought I''d start one in case anyone else is a fan or had questions.

For those of you who have never lifted heavy weights before, YOU WILL NOT BULK, I repeat YOU WILL NOT BULK UP. This is the biggest misconception about lifting heavy weights when it comes to women. Unless you shoot up Arnold''s Special Juice in the morning, women do not HAVE enough testosterone to build big muscles.

''Toning'' is a misnomer that really gets people into trouble. Toning is essentially two things: lowering body fat enough for muscle to show, and building the muscle enough so it''s firm and has a shape when it''s finally revealed by the lowered body fat.

Men have to eat a LOT to build muscle. Anyone does, actually, but I know guys who have to eat 4000+ calories a day to bulk. Women tend to want to shrink, so if they keep their eating under control, lifting heavy weights builds their strength but shrinks their body, because lifting heavy things is HARD WORK and burns calories like crazy.

It''s also a ton of fun, gives you a ferociously calorie-burning workout in 45 minutes, and makes you feel like She-Ra, Conquerer of Jar Lids and Bearer of An Amazing Behind. It improves your balance, flexibility, and the best thing about "compound lifts" (aka the ones that are based on natural movements) is that they work all sorts of muscles that sitting on a weight machine never does. Free weights are always going to be superior to sitting on a weight machine, so if you''ve been discouraged by attempts in the past, it wasn''t you, it was them.

I''d love to know if there are any other free weights fans out there on PS. If you have questions, ask away!

 

[swingirl]

It sounds like a good idea. But tell us how does one get started? How often did you lift when you first started out?

I've always been interested but just don't know enough.

 

[galeteia]

Date: 2/27/2010 1:38:00 PM
Author: swingirl
It sounds like a good idea. But tell us how does one get started? How often did you lift when you first started out?


I've always been interested but just don't know enough.

It is!

My female doctor almost high-fived me when I told her, because it's so amazing for preventing osteoporosis.

I'm going to be totally honest, I hate cardio and how long a cardio session takes. Lifting gives me better calorie burning than cardio, increases my health and strength, and lets me regulate cardio to just cardio purposes instead of my primary source of weight loss.

How I got started: Some of my guy friends in high school did it, and I'd worked out with weight machines to little effect before, then I saw this video somewhere: http://www.collegehumor.com/video:1772246 and realized that she doesn't look like she should be able to to that. She's not a giant she-beast, she's just got a fit figure.

I started doing research online, reading forums and articles, watching technique videos on youtube. I called around to local gyms and told them I wanted to do powerlifting and if they had a squat rack. Lots of people do squats on the Smith Machine and it's a waste of time as the machine is doing most of the work for you. I found a gym close by with a good weight room (lots of football players in this town) and they promised to stay out of my way and not have stupid trainers coming over to tell me not to lift anything over 5lbs or I'd "bulk".

When I went there, I had a consultation with a guy who was former Army and thus all about 'real' lifting, so he was very supportive and they happened to have a female trainer there who competed, and some trainer sessions were included in my enrollment. She was about 5'6 and maybe, maaaaybe 135lbs. Could not have a better picture of big weights = not bulky. She loved that I was not scared of real weights.

You don't need a trainer to show you how to lift, as most of them have weird ideas about form and what women should and shouldn't do. I looked around and went with a beginner program that has a really simple weights and reps set up: you do 5 reps, then increase the weight by 5lbs each time, and do 5 sets in total. This is often called the 5x5. You include the bar in the weight and go up 5lbs per side, so for example on a deadlift I would do 95lbsx5reps, then 105x5, 115x5, 125x5, 135x5. This makes sure that you have a solid structure to increase your lifts and that you are fully warmed up by the time you hit the heaviest weight.

It's good to go at least 3x a week, and split your 'big lifts' (the squat and deadlift) onto 2 different days because they tend to wipe you out. The smaller lifts I do are military press, bench press, rows (I use a machine for this), hyperextensions to keep my back strong enough for the big lifts, and because I am not strong enough for a pullup yet, I do bicep curls, lat pulldowns, and tricep puldowns. My workouts are only 45 minutes but man it works me HARD.

Edit: My workouts are split into Day 1 and Day 2, so one week I will do Day 1, Day 2, then Day 1. The following week will then be Day 2, Day 1, Day 2. Don't go more than every other day as your muscle fibres need time to rebuild. You can do cardio every day if you want, or do it after your lifting is done.

Another great thing about powerlifting is that you don't have to be fit to do it. These are natural movements. You squat every time you sit on a chair (or the toilet, since it's lower than a chair) and your deadlift every time you bend over and pick something up. Even if you can't do more than the bar at first, as your balance gets better and you get used to the movement, you'll be surprised how fast you start putting up the weight.

It's a huge self-confidence booster too. When you are trying to make changes, it can be really discouraging for the scale not to move or for the waistband of your pants not to loosen. The great thing about powerlifting is that as all the bodily changes are happening under the surface as you gain muscle and lose fat but can't see it (with any exercise program, you start seeing things shift after 3 months or so) you are seeing the weights go up, so you know you are making progress. It helps to ignore the scale when it says you're gaining weight, because based on your lifts, you know that's all muscle, baby.

Having solid, tangible progress makes a huge difference in staying motivated. Plus, if you slip up and eat something you shouldn't, rather than wailing about sabotaging yourself and dreading an extra 30 minutes on the treadmill, you now have extra fuel in your tank to push yourself even farther on your lifts. Not that it's an excuse to be reckless in your eating, but it seems to absorb the occasional treat a lot better that straight cardio.

 

[swingirl]

Whoa! Thank you for taking the time to write about your method and progress. Wonderful information. I am going to do some internet research, too. I am not fit and don''t like cardio. But the free weights are very good for our bones and since mine are older bones it''s time I start strengthening and protecting them. I hate the thought of "falling and breaking a hip" when I am in my 60s.

Keep up your good work. I am guessing powerlifting is wonderful physically and mentally.

 

[galeteia]

Date: 2/27/2010 3:36:35 PM
Author: swingirl
Whoa! Thank you for taking the time to write about your method and progress. Wonderful information. I am going to do some internet research, too. I am not fit and don''t like cardio. But the free weights are very good for our bones and since mine are older bones it''s time I start strengthening and protecting them. I hate the thought of ''falling and breaking a hip'' when I am in my 60s.


Keep up your good work. I am guessing powerlifting is wonderful physically and mentally.

Absolutely! It makes me feel productive, healthy, motivated, accomplished, powerful, and if I may, badass.

It is SO satisfying to walk down the street or view your annoying coworkers and reflect on how even though you don''t look it, you are secretly a powerhouse that could flip them over your shoulder and squat them like it was nothing.

It also gives you a strong sense of pride in your accomplishments that isn''t tied to physical appearance. Even if you''re having a bad hair or ''fat'' day, your lifts are numbers are there to remind you that you''re awesome.

 

[galeteia]

Date: 2/27/2010 3:36:35 PM
Author: swingirl
Wonderful information. I am going to do some internet research, too. I am not fit and don''t like cardio.

I also wanted to offer that if you''d like breakdowns of form, i.e. how to squat and deadlift without hurting yourself and how the right form ''feels'', including links to sites I used and youtube videos of good form, I''d be happy to give specifics but didn''t want to rattle off a wall of text if there wasn''t any interest.

Another nice perk is increased flexibility in places you don''t always think of- like hip flexors and ankles. It''s nice to crouch down to look through the bottom cupboard without my ankles popping like firecrackers.

 

[Haven]

Hi, Galateia,

I love your enthusiasm for lifting! I don''t do powerlifting, but I often go on cycles where I follow bodybuilder workouts, and I love it. I use free weights when I lift.

I used to be a martial artist and a personal trainer, and I was definitely more into it then. Most recently I''ve been doing Bill Phillips''s Body for Life program, which is a modified bodybuilders program. I love lifting, I always feel so good when I''m serious about it, and it is a great confidence booster. My husband is a muscle specialist, so he''s fun to have at the gym because he makes sure my form is *perfect* every time.

You''ve inspired me to revisit one of my goals for 2010: To enter an amateur bodybuilding contest. I''m totally going to do it!

Have you checked out any local bodybuilding events? I think you''d love them! They''re really good inspiration to keep working out!

 

[galeteia]

Date: 2/28/2010 7:57:39 PM
Author: Haven
Hi, Galateia,

I love your enthusiasm for lifting! I don''t do powerlifting, but I often go on cycles where I follow bodybuilder workouts, and I love it. I use free weights when I lift.

I used to be a martial artist and a personal trainer, and I was definitely more into it then. Most recently I''ve been doing Bill Phillips''s Body for Life program, which is a modified bodybuilders program. I love lifting, I always feel so good when I''m serious about it, and it is a great confidence booster. My husband is a muscle specialist, so he''s fun to have at the gym because he makes sure my form is *perfect* every time.

You''ve inspired me to revisit one of my goals for 2010: To enter an amateur bodybuilding contest. I''m totally going to do it!

Have you checked out any local bodybuilding events? I think you''d love them! They''re really good inspiration to keep working out!

Hifive!

Great to hear! I love hearing of women who lift, how did you get into it?

I''m jealous of your hubby being into it; my SO haaaaates lifting weights. He loves being active and doesn''t mind cardio (he''s 6''1 and 155) but sweet mercy does he hate weightlifting. However, because I was on track to become a serious alcoholic to cope with my circumstantial depression, he has decided that suffering through lifting at the gym with me is worth it because lifting makes me so happy.

I just can''t understand how someone cannot love at least the big lifts, they are AWESOME!

If any powerlifting competitions open up locally I''d definitely be interested, but I''m much too heavy to ever consider a bodybuilding competition. I took up weights because I had to find something that wasn''t size-focused as I have hypothyroidism and I''ll settle for reaching a healthy weight. Between that and my history of ED/BDD, I really need to focus on health instead of appearance, because I can lapse and spiral really fast. Luckily, powerlifting is about numbers on the rack instead of numbers on the scale or caliper.

I''m a little shocked that I lost 60lbs off my squat and 70lbs off my deadlift in just 3 months! Hmph. I am going to wreck those numbers in the next few months, RAWR!

 

[Haven]

Hi, Galateia,

I think I started lifting in high school. I played field hockey and we had to lift at least once a week when the weight room was reserved for athletes. Then I kept on lifting through college to stay in shape.

I''ve always combined lifting with cardio, though, just to make sure that I was keeping my heart healthy, too. Though I''m with you--I really hate doing cardio in the gym. I love biking and rollerblading outside when it''s warm out, but sitting on a cardio machine during the winter months is BRUTAL.

It''s awesome that you''re into powerlifting. I''ve never seen a powerlifting competition IRL, but I''ve definitely watched a bunch on TV. I think *any* type of bodybuilding or lifting competition would be great motivation if you can attend some near you.

I hope your SO gets more into lifting with you. It really is easier to keep up a routine when you have a workout buddy. It''s great that lifting is so good for your spirits, too!

Keep us updated on your progress, I can''t wait to hear about when you reach a new lifting milestone!

 

[Nomsdeplume]

I would love for you to add some of the links that you mentioned, if possible.

 

[galeteia]

Date: 3/4/2010 5:29:47 AM
Author: kribbie
I would love for you to add some of the links that you mentioned, if possible.

Yay!

A fantastic site for women starting out is: Stumptous I didn't follow her program, but I have watched her videos and she has great form and good advice. If overwhelmed with all the info out there, stick with her- she will do right by you.

Some people really like her program, but I found what worked best for me was to go, lift HARD, and go home. No fussing around with this, that, and the other. I was in, attacked the weights, got sweaty, heart pounding, muscles into jello, panting for breath, and then I was out and on with the rest of my life. Having tried to control my condition (and subsequent weight issue) for over 15 years, I personally can't keep up motivation for something that takes so much mental space. 45 minutes 3x a week? That I can manage.

She has a page on form and links to resources:

Worship at the altar of the goddess of form The sites she links have lots of videos on good form.

One of the sites she references is the one that most people I know refer back to for form basics: exrx.net

They have it grouped by muscle, so I'll be linking the individual lifts I do below:

Squat This is the exercise God gave to women to give them AMAZING behinds. After two months of these, a pair of my coworkers (one female, one male) complimented me on how "the squats are working" and jokingly threatened to start bouncing quarters off it. I love squats. My behind loves squats. My behind and I are developing a healthy relationship for the first time.

When I started, I kept rounding my back and discovered that when I was arching my back and sticking out my rear like I had tailfeathers I had a mind to shake, that's when my back was actually straight

, so I had to train myself to think "rear stuck out = back straight" as I did the lift. While I was working on the flexibility of my hip flexors, hamstrings, and ankles (most people feel like they'll fall over when they first try squatting), I would chant "SIT down, STAND up. SIT down, STAND up." in my head so I was actually hitting parallel. It was really awkward and weird for me at first to try to get to parallel because we're just not used to sitting down that low. Have a crate in your house? Practice sitting down and getting up from it with your arms held out straight in front of you, it will do wonders for your form.

ETA: Bar position! This also gives people a lot of trouble and I meant to mention it. When you squeeze your shoulder blades together, they will form a little shelf with the tops of your shoulder blades that the bar rests on. DO NOT PUT IT ON YOUR NECK. It will stretch your chest and the front of your shoulders a lot if you aren't flexible. Your wrists should be straight, because if you let them bend under the bar, you are now supporting the bar with your wrists instead of your legs. Ouch. I use a thumbless grip to keep my wrists straight, as your arms are just to brace the bar against your upper back.

Here is a more in-depth video on the squat: Barbell Squat complete with instructional voice-over.

-But-

My trainer says generally women, due to our wider hips, do better with wide-stance squats. This was absolutely my experience as well. I don't know if it was from being in dance as a teen and turning out, but a wide-stance squat with feet slightly turned out works better for me, giving me more flexibility, control, and it just feels 'right'.

In fact, my leg position is very similar to the 'sumo' deadlift here: Sumo Deadlift

Which brings us to the other 'big' lift, the Deadlift! Also lots of fun and a great confidence builder: Deadlift

The deadlift is one I'm going to take a moment to talk about, because while it's a natural movement, it's also the easiest (imo) to hurt yourself doing. Also, everyone's deadlift form is a bit different because of their unique body, and it's something you have to play with until you find the 'right' way for you to do it. Most beginners I've seen lift too much with their lower back, which is a recipe for injury. I have personally found that it's almost like I squat the bar up to a straightened leg, I don't 'lift' it with my back, I push up with my legs and rear, and then when I nearing a straightened leg, I tuck in my rear and flex it so my hips move forward and that 'locks out' the deadlift at the top. I used to use my arms and round my shoulders in a sort of a shrug, and my trainer caught me and hoooo that was not what I was supposed to be doing.

Good video on deadift form A few things: see how the bar is so close to his body that it skims his shins on the way up? Lots of lifters have bruises on their shins from deadlifts, that's how close you need to keep it. If you don't, it means you are swinging the bar away from your body and using your lower back. Ouch! My deadlift stance is also a little wider than shown her, due to having female hips.

I'll do another post for the smaller lifts because this wall of text is high enough as it is!

 

[galeteia]

The smaller lifts! The small lifts I tend to increase by 5lbs total, instead of 5lbs per side.

These I split up and do after the big lift. I do Squats on Day 1, along with Military Press, Rows, and Tricep pulldowns. Day 2 I do Deadlifts, Bench Press, Hyperextensions, and Lat pulldowns.

Military Press, simultaneously the bane of my existence and something I look forward to. I''ve got a really weak upper body, so this lift goes up reaaally slowly, if at all. I tend to use the pre-loaded barbells for this, so I don''t increase in 5lbs increments like I do for everything else. My trainer gave me an exercise that is a GENTLER form of this: Hang Clean but I do a very gentle HOP instead of the massive JUMP this girl does, and I only flex my knees a BIT, instead of bouncing to the floor, to absorb the force of the bar so I don''t get collarbone bruises. This is totally optional, I just do it because I like having more complex movements that work more muscles, and it gives me time to recover in between the Presses.

As you can see, the ''ending'' position of the Clean is the exact same place as the ''starting'' position of the Press, so I Clean it up to my shoulders, and then Press it up the rest of the way, then I lower it down to my shoulders and then complete the Clean by lowering it to my hips. This is totally optional, you can just stick with straight Military Presses if you like, I just find them more boring on their own.

Rows can be done a few ways. Most gyms have machines for this, or you can use dumbbells or barbells if you prefer. This is pretty standard gym stuff that any gym staff can help with.

So are Tricep Pulldowns. I do them by using a pair of rope handles attached to a weighted pulley, so I''ll move on to Day 2''s small lifts.

Bench Press, also difficult for me. If you don''t have a gym buddy to help spot you and get you out of trouble, you can either not secure the weights with clips so you can just angle the bar and they''ll slide off, or you can use dumbbells, but I find dumbbells do not work the same muscles, especially the chest.

A note on form: you should be squeezing your shoulder blades together while you are lying on the bench so they form a solid base under you, this will help during your lift as it gives you more stability.

Hyperextensions I do mine with my arms crossed over my chest, but this is exactly the machine my gym has as well. If they don''t have this machine, they will have something similar. I do 3 sets of 8 reps on this, instead of the usual 5x5 as I do them with just bodyweight. If you feel them scorching their way down from your rear to your ankles, that''s totally normal.

Lat Pulldowns Lat pulldowns are also a standard machine at the gym.

Ideally, I would like to do pullups one day, so I am working on strengthening the muscles involved with the pulldowns. Small lifts are more flexible and can be shifted around, but generally I find the Military Press is better after the Squat because my shoulders are fresh and unused, and the Bench is better after the Deadlift as it''s not as hard on the shoulders which are already a little tired from the Deadlift.

Abs I do at home after every workout so no one needs to witness my embarrassment but SO!

 

[Nomsdeplume]

Thanks!

So if I want to do this at home, what are the basics that I would need to go shopping for?

 

[galeteia]

Date: 3/5/2010 3:43:26 AM
Author: kribbie
Thanks!

So if I want to do this at home, what are the basics that I would need to go shopping for?

Oy, that would be difficult. I''ve seen squat racks/bench press/deadlift platforms that guys have built themselves, and then they''ve gotten a barbell and set of plates used off craigslist for maybe $300-$400 dollars. It takes up a lot of space, so it usually takes over their basement. They don''t have everything they need, but they have enough to get in a workout. Before you invest in building yourself a home gym, though, I recommend trying it out and seeing if you like it. Yesterday SO finally decided that he hates deadlifts so much that he refuses to do them anymore, and went off to the ''astronaut machines'' instead.

You could do the forms with just about anything, but you won''t get the same calorie-burn as you would with heavy lifting. The heavier it is, the less time you have to do it to get those calories burned. If you are not in a rural location, you should have some very inexpensive gym options if you just want the weights, as it''s usually the classes that hike up the cost of a membership.

 

[dragonfly411]

Gala - I''m glad you posted this. SO recently started lifting again, though not super heavy, he''s working on getting into shape. I''ve been debating on lifting weights, and am probably going to start to help with my toning. I''m where I want to be weight wise, but I need to figure out HOW to get it more muscle and less fat. Even with running I''ve not had much tone through my back, abs, or *ahem* bum. I also want more chest tone but I really need to strengthen my core, and my back so that my spine is more protected. I''m hoping lifting might help some.


Do you tend to take any supplements? Whey, or anything of the sort?

 

[monarch64]

I will totally strength train again. I started in high school and loved it. Did it again when I belonged to a women''s only gym in Chicago. I actually do have to take care not to bulk up, though, I tend to build muscle really fast! I have ALWAYS had defined biceps and that is the one area I try to keep from getting bulky. I might be a size medium or even small at my thinnest, but sleeves will get super tight on my arms if I''m not careful to keep the weight I''m working with at a lower number. I love being strong. I have an aunt who honestly prides herself on having no upper body strength whatsoever, and I cannot understand how she thinks that''s a good thing. She has fallen I don''t know how many times, broken her feet/ankles/etc., won''t exercise, and wants to sit in a recliner and watch t.v. all the time. Drives me insane.

 

[Lorelei]

Gala, I do use free weights and have grown to like it. I also find it a very quick way to get results, literally within a week or two I can feel everything tightening up.

 

[galeteia]

Date: 3/5/2010 10:30:04 AM
Author: dragonfly411
Gala - I'm glad you posted this. SO recently started lifting again, though not super heavy, he's working on getting into shape. I've been debating on lifting weights, and am probably going to start to help with my toning. I'm where I want to be weight wise, but I need to figure out HOW to get it more muscle and less fat. Even with running I've not had much tone through my back, abs, or *ahem* bum. I also want more chest tone but I really need to strengthen my core, and my back so that my spine is more protected. I'm hoping lifting might help some.

Do you tend to take any supplements? Whey, or anything of the sort?

Woop, the lovely lifting ladies are coming out of the woodwork!

Dragonfly, if you are happy where you are weight-wise, then lift heavy to build muscle, and eat at maintenance. You will build muscle more slowly than if you were eating above maintenance as there's less fuel available for muscle growth, and you will also lose fat more slowly than if you were cutting significant calories. That will see a gradual and gentle shift as your muscles build and your fat reduces enough for them to be seen. That's all 'toning' is, reducing fat to see the muscle, and making sure there is muscle to be seen.

I do have a Vanilla whey protein that I use to make protein pancakes (something only for gluten-intolerant or the truly desperate) and for the occasional smoothie if I don't have time for a meal. I have frozen berries in my freezer, so I toss in a scoop of protein powder, some skim milk, and some frozen berries, and presto! A healthy sorbet if I eat it then, or a shake if I let it thaw.

However, since I keep a tight rein on my calories, I don't tend to drink my calories as it takes away from stomach-filling real food that will keep me sated longer. Real food is always better than shakes, but starving yourself is much, much worse!

For the bolded part, I noticed a huge difference in my posture especially as my back and torso in general became stronger. I have pretty nasty swayback, so back issues have always been a problem. If your SO is going to the gym, by all means, get in there and show the boys how it's done! The looks on their faces when they see a woman doing 'real' lifts is priceless.

monarch64, I am jealous of your genetics!

What sort of lifts did you do? I edited out bicep curls from my original routine because I was exhausting my biceps so my other lifts suffered, and all I ended up with was nice firm biceps under fat arms!

I much prefer things that work the bicep in tandem with the other muscles, like the bench press or the pulldowns. I'm not a personal trainer, but I wonder if you could focus on lifts that wouldn't target your biceps as much?

I'm sorry to hear about your aunt, and with such a good resource of information as yourself, too! Both my mother and FMIL think me doing powerlifting is amazing, and they're both interested. My mother is already very fit from her quest to become a certified ballroom dance teacher, but my FMIL has some ankle issues that make her nervous about lifting.

Lorelei, isn't it amazing how efficient it is? Honestly, I don't know why more women don't lift weights, it's just so rewarding and so good for us!

 

[galeteia]

Double post!

 

[monarch64]

Gala, I didn''t throw too many different lifts into the mix. Just your basic bench presses, squats, some dead lifts, and the lovely leg sleds. For arms I did curls and I and still use free weights/dumbbells to do curls (5-8 lbs/10-16 total lbs) as well as (I don''t know what these are called) elbows to the sky holding dumbbells behind my upper back and lifting the weights straight up while elbows remain stationary...does that make sense? It works wonders for the triceps and I would imagine the upper back.

I use a balance ball to do core work, in the form of crunches. It''s a whole different ball game from lying on your back and doing typical crunches. I can do 100 regular crunches and achieve the same effect and soreness (!) doing about 20 crunches on the balance ball--crazy!

My aunt has been that way all her life, my mom (her sis) says she has never been into working out. She does Weight Watchers and walks but never does aerobic/cardio workouts and absolutely never does strength training. Needless to say, her health has not been as good as it might''ve been had she spent just a little time with weights. It really doesn''t take that much time, and the rush is just amazing. So glad you started this thread, thank you!

 

[galeteia]

Date: 3/5/2010 6:19:20 PM
Author: monarch64
Gala, I didn''t throw too many different lifts into the mix. Just your basic bench presses, squats, some dead lifts, and the lovely leg sleds. For arms I did curls and I and still use free weights/dumbbells to do curls (5-8 lbs/10-16 total lbs) as well as (I don''t know what these are called) elbows to the sky holding dumbbells behind my upper back and lifting the weights straight up while elbows remain stationary...does that make sense? It works wonders for the triceps and I would imagine the upper back.

It really doesn''t take that much time, and the rush is just amazing. So glad you started this thread, thank you!

Yeah, curls are really going to target your biceps and build them up. If your biceps tend to build quickly, maybe try just training them with the compound lifts? Sounds like you were doing a type of french curl/skullcrushers for your triceps, and they certainly would work wonders!

You''re absolutely right about the rush- I would love to hear about how your lifting goes, so I hope you''ll keep me updated! I think it would be wonderful if we can encourage our fellow PSers to enjoy the benefits of lifting, and debunk those myths that say anything larger than a pink 5lbs dumbbell is going to turn them into the She-Hulk.

Which reminds me- after doing squats for a few months, suddenly I could saunter around in 4.5" stilettos like they were kitten heels; apparently I wasn''t too clumsy to wear them, just my stabilizer muscles and legs weren''t strong enough to pull it off! There''s something so satisfying about being an otherwise superfeminine woman who wears skirts, stilettos, statement jewellery, etc, who pulls 150+lbs at the gym.

 

[Lorelei]

Date: 3/5/2010 5:41:28 PM


Lorelei, isn't it amazing how efficient it is? Honestly, I don't know why more women don't lift weights, it's just so rewarding and so good for us!

I know! I always used to be worried I would get larger but now I know thats not the case. I got so interested in it I bought Arnold Schwarzenegger's Encyclopaedia of Body Building and read it cover to cover, its a very thick book - you might have read it Gala? I was even reading up on the poses but thats really going a bit too far for me! But I do think weight lifting offers women so many benefits. One of the things I particularly liked was just feeling so flexible and toned with just doing every day things.

 

[terceslil]

The 3rd bedroom in my house has been transformed into a gym with the rubber gym floor mats, free weights, home gym, and elliptical machine. We have gym memberships, but my gf is uncomfortable lifting weights in the local Anytime Fitness because the meatheads take over the free weights and resistance weights. So, we really don''t have to leave home to get a good workout. She does P90X and Insanity. She''s hooked on the Insanity DVDs. We have a TV and DVD player in the workout room. She feels more fit than ever for this season of football.

I look forward to getting some good pics on the field. Just in case you lady lifters didn''t know, there are women''s tackle football leagues you can join if you want to play. The season is about to kick off!

 

[dragonfly411]

I''m thinking we might turn either our second bedroom, or part of the library and then the porch into our gym space.

Thanks for the tips!!! I want to be lean, small, but cut if that makes sense. I''m going to be starting either tonight or tomorrow. I''m definitely swithching my multi vitamin, and am also looking for something that is energizing. I''ve been so tired lately, and even with a healthy diet.... I just need more energy. I don''t know if the back mess is what has triggered it or what. We''re probably going to GNC this weekend too to find some ideas.

 

[dragonfly411]

What do you do calorie wise if I might ask? I''ve been getting 1200-1500 calories but that was at inactive. I''m wondering if 1800 is enough if the below is my plan... or should I push for 2000?

Sun, Tues, Thurs - 30 mins walking moderate to fast pace, 30-45 mins lifting 15 mins sculpting moves
Mon, Wed, Fri - at least 30 mins cardio (walk, elliptical, swim, bike, in the future jogging) and yoga
Saturday rest day

Thoughts?

 

[galeteia]

Date: 3/8/2010 10:48:57 AM
Author: dragonfly411
What do you do calorie wise if I might ask? I''ve been getting 1200-1500 calories but that was at inactive. I''m wondering if 1800 is enough if the below is my plan... or should I push for 2000?

Sun, Tues, Thurs - 30 mins walking moderate to fast pace, 30-45 mins lifting 15 mins sculpting moves

Mon, Wed, Fri - at least 30 mins cardio (walk, elliptical, swim, bike, in the future jogging) and yoga

Saturday rest day


Thoughts?

How much do you weigh? Base it off that.

When you are lifting heavy, such as the program that I''m on, a good general rule of thumb is you should not drop below 10x your body weight or you will drop into starvation mode and your metabolism will slow to hoard every calorie that passes your lips.

But what you eat is just as important as how much. Avoid processed sugars and carbs as they''ll spike and then dump into fat storage, and up the amount of lean protein you''re getting or your muscles will starve. A common approach is to have 40% protein (mostly lean), 40% carbs (mostly complex) and 20% fats (mostly heathy for rebuilding) but others go with 33/33/33 instead. Since you are working out 6 days a week, and half of them cardio, you probably will be better on the 40/40/20 as you need a lot of energy for all that cardio.

Regardless, if you are working out that much, stay with 10x your body weight to avoid mucking around your metabolism. Eat a small snack 20 minutes before you lift to give yourself a little boost, I liked to eat an organic date because they were moist, delicious, and something I wouldn''t dare to eat any other time!

Also, when you lift, you just want to warm up the limbs you''ll be using and get your heart rate elevated. The 5x5 is built to provide you with a partial warm-up to avoid hurting yourself, but warm up your heart too so your breathing is just a little bit heavier than normal. A minute on the Jacob''s Ladder using arms and legs does it for me. Don''t do your cardio before lifting or you will rob your muscles of their strength, do it after, or on alternate days. You need to give your muscles time to rebuild, and trust me, if you do Squats and Deadlifts properly (aka heavy) you won''t even be able to hold a yoga pose after.

I would also recommend giving yourself two weeks of lifting before adding all the cardio, just to get a feel for what your body can handle. A lot of people start off too eager, hurt themselves, and never go back. Get into a groove, and then start adding in the extras. The first week, your muscles will be so sore you''ll develop bladder control you never knew you had, just to avoid having to squat down to the toilet. It passes, I promise.

I''m so excited that you''re venturing into lifting, believe me you won''t regret it!

Please don''t hesitate to ask me any questions, no matter now strange or minute you feel they are, I''m happy to help!

 

[dragonfly411]

Galateia - Thank you for all the great advice!!! I''m definitely taking all of it down. Right now I''m 112. I don''t really feel like I''m getting enough though, like I feel hungry often. I might need to add protein to my breakfasts more... I definitely am low on that scale.

I ended up doing cardio Monday and some ball crunches but got sick, and took last night off as a rest night b/c my abs were insanely sore. SO lifting tonight, tomorrow, Friday and then a break Saturday.

 

[galeteia]

Date: 3/10/2010 11:18:33 AM
Author: dragonfly411
Galateia - Thank you for all the great advice!!! I''m definitely taking all of it down. Right now I''m 112. I don''t really feel like I''m getting enough though, like I feel hungry often. I might need to add protein to my breakfasts more... I definitely am low on that scale.


I ended up doing cardio Monday and some ball crunches but got sick, and took last night off as a rest night b/c my abs were insanely sore. SO lifting tonight, tomorrow, Friday and then a break Saturday.

Well, at 112, unless you''re under 4ft, you probably don''t need to cut so much as eat good, clean food and in a good balance (like the 40/40/20 or the 33/33/33) and as you lift and exercise, your body composition will shift. You can make protein pancakes in the mornings or have eggs (or eggbeaters) if you want more of a protein boost.

String cheese, beef jerky, and greek yogurt are awesome high-protein snacks for throughout the day, and start looking for ways to sneak in more protein- extra deli meat on a sandwich (turkey or chicken), shredded chicken or strips of deli meat in a quick salad to hold you off until dinner, shift dinners from carbs with veggies and meat as sides to veggies and meat as the man dish and the carb as a side, even a garnish. I discovered that when it comes to robust dishes like Pasta Primavera, I could cut the actual pasta down to 1/3 of a serving, and hike the chicken and veggies, and it doesn''t detract from the dish at all.

One of my favourite meals is chicken tacos, just a basic large chicken breast broiled with taco seasonings, sliced, layered into 3 taco shells, with salsa, slices of avocado (or mashed) for omegas, and a sprinkle of cheese. Think of your carbs as as platform on which to load up proteins and veggies, and you''ll find your protein intake swooping up easily!

 

[dragonfly411]

My main issue at the moment is that my stomach is holding more fat, which I want to turn into defined abs. But I also really want to strengthen my upper body more, and just have more defined muscles overall. I''m not talking heavy, but I want to look fit, and not like a slender blob lol.


I''m writing all of this down. I have been looking at some other websites to get ideas too. I did three eggs with salsa this morning, banana on the side and some how I feel hungry? I ate at 8....it''s 10:30 ugggh. I''m trying to up the protein though.

 

[galeteia]

Date: 3/11/2010 10:32:29 AM
Author: dragonfly411
I''m writing all of this down. I have been looking at some other websites to get ideas too. I did three eggs with salsa this morning, banana on the side and some how I feel hungry? I ate at 8....it''s 10:30 ugggh. I''m trying to up the protein though.

Because the banana is mostly sugar and was up and gone in 20 minutes. Try eating a serving of high-fibre cereal or bread with your eggs to stay fuller longer. Remember, as you burn fat, your body is thinking "Oh noes! My fuel tank is running low! FEED ME!" and you''ll have to trick it by eating high-fibre low-cal foods so your stomach is full and sending sated messages to your brain.

Good job on the protein efforts! I use egg beaters because of my cholesterol, but you can easily weed out some yolks without suffering on taste by having an omelet with 2 whole eggs and 2 egg whites, etc.