swanso5 wrote:bb squat is a barbell squat (across back of shoulders)
keep with the same wt until 2 x 12 is reached and the very 1st time you get 2 x 12, increase by 2.5pds and repeat...never do the same wt twice in a row for the same sets and reps
Okay ...I think I get it now.....
I did the "GIronda Swing" today.lol sounds like a dance step...lol
I will keep you posted
I will checkin on Sunday..(rest day)
thanks again
Hey Swan!! I tryed to register at the other site but it would not allow me. It wants a confirmation code or something. Just a quick note to say hello. I got on the scale this morning (2 weeks on new eating plan) Iwas down almost 5 pounds!!! I do not feel as bloated and I have lots of energy. Myworkouts are all an hour long. I have been working out now for 10 months. I am starting to get in shape and it is exciting.
new challenge is the one legged squat. I am practicing using a pole and doorways. It is very hard to go all the way down and back up.Actually it could be down right impossible.
good health to you
Apple
Hey Swan!!! Question???
I have been doing the Interval Cardio...3xweek
Treadmill 2 minutes 5.5 speed
2 minutes 6.5 speed
1 minute 7.5 speed
(no incline)
I rotate this 4 times for a total of 20 minutes.
I also warm up befoer with 10 minutes on a bike and 10 minutes on a stepper level 5 interval setting
For a total of 40 moinutes cardio
I am beginning to feel a need to increase the intensity . Should I increase every thing?? 5.5 to 5.8...6.5 to 6.8....7.5 to 7.8
or should I just increase to sprint interval 7.5 to 8.0 maybe.
I bought a scale that measures today. After work I will get a chance to play with it.
Hope you are having a good day
apple
- you can't register at rich-fit anymore...the bloke who set it up has gone awol for 6months and i haven't heard from him and he's the only one who can it...you can still read what's on there though and post any questions here or pm me
- 5pds is an excellent loss in 2 weeks...that being said we want to make sure we're losing which you now can keep track of, and not muscle...does your scale provide a water %? if so than we can work exactly what we're losing and gaining
- i would have 30% would have been ideal for a 50yr old female if not better...search bodtfat tables on google and one will come up (or a few) that you can look at and compare although they should all be about the same
- 1 leg squats are hard but your balance should come pretty quickly...remember it's better too do 5 reps going all the way down than 10 half reps (quality over quantity)...if you can't many going all the way doen, just more sets of low reps (6 x 4 etc)
- for client's i have most of them follow something like this...find a speed that is the slowest pace yopu can use but makes you jog not walk fast...do this for 90secs...than find a speed thast is as hard as you can do for 30secs...do 5 cycles of these for 10mins only...once all 5 cycles are complete at cutrrent speed, increase speed by 1 level and repeat...once at top speed or there abouts we can increase incline...the only thing about this is it's hard to change the speed on the treadmill when your going at top speed if you can't program it in...also you'll need to start increasing speed BEFORE the 90secs are over say about 75secs into rest period...if programming, allow for the time it takes to get up to your top speed...for one of client's she does the 90/30 protocol but programs the treadmill at 85/45 so when the 30secs ticks around she's at top speed...make sense???
I did some research about as you suggested. It would seem that 30% does fall into an acceptable range for age and gender.I also found that I should not take the "test" within 12 hours of excercise and should have nothing to eat or drink for 4 hours before.....as well as an empty bladder and no clothes on. first measurment is likely not very accurate as I broke all the rules. I will have to do it first thing in the monings. It also suggested there would be some flucuation in the readings . I will start with the reading 144lbs,3o.5% BF,and 46% water knowing it is probably not accurate. I will do the test every morning and post to you on Friday with an average for the week.
I am happy to report that I can see new muscle on legs. ham strings are getting bigger and thighs are harder. It must be the "dead Lifts". I have been doing them for about 8 weeks.I have always had very thin rather weak legs. Dont want to be a skinny old lady lol
I did the 90/30 interval cardio today. It was pretty good. You are right about the treadmill. It is a little hard to change speeds with such short intervals but I managed to some degree.
Tomorrow is rest day. Hope you are well. Thanks so much.
Apple
to get the best reading the book is correct but to get an "everyday" reading i would do it at about 4 or 5pm after you've had most of your food and trained...the time the book syas to take it, you'll only be that wt for that particular time of the day so isn't toally accurate unless evertime you go outside in the summer in a 2 peice is at that exact time for a short period of time before you eat again...don't weight yourself everday either, big trap to fall into...1 a week at the same time on the same day is ample...females tend to fluctuate more than males during menstrual cycles and also during menopause so take note of these...sounds like the training is doing you good keep it up...post some photo's if you can
swanso5 wrote:to get the best reading the book is correct but to get an "everyday" reading i would do it at about 4 or 5pm after you've had most of your food and trained...the time the book syas to take it, you'll only be that wt for that particular time of the day so isn't toally accurate unless evertime you go outside in the summer in a 2 peice is at that exact time for a short period of time before you eat again...don't weight yourself everday either, big trap to fall into...1 a week at the same time on the same day is ample...females tend to fluctuate more than males during menstrual cycles and also during menopause so take note of these...sounds like the training is doing you good keep it up...post some photo's if you can
good enough ...I will measure on Sunday evening before last meal. I do not excercise on that day. It is hard not to weigh every day. Its like having a new toy.lol
This evenings readings
142.5 lbs.....31.0% body fat.....45.5% water
I am not sure how this is calculated into muscle gain or loss. I guess I will have to wait until next Sunday to get another reading and then figure it out. I hope I am not burning muscle with cardio. I dont smell the amonia perspiration since I started new eating plan. And I have not been running long distances.
I am losing weight at a quick rate it seems. I think alot of it is due to less water retention. I have cut out salt and coffee among other things like white flour,refined sugar. I am drinking maybe 5 liters of water a day. I was approached by 2 strangers at the gym last week who asked me how long I had been going cause I was looking very fit. One women said I inspired her . Wow...It was a little embarrassing but it felt good.
I think if I could lose another 5 pounds I would get some ab and better arm definition.
Hope you have a great week....
Apple
by having a water reading you can work out in kgs or pds how much muscle, fat and water wt you have
wt - 142.5pds
- 31%
water - 45.5%
to work out fat wt: wt in pds x %
142.5 x .31 = 44.175pds of fat
to work out water wt: wt in pds x water %
142.5 x .455 = 64.88
to work out muscle wt: total body wt - fat wt - water wt
142.5 - 44.175 - 64.88 = 33.45pds
by knowing this when you do weight yourself again you can work out what was lost and gained...the idea is to gain water and muscle wt (more muscle will store more water naturally) with a decrease in fat wt...total wt isn't of great importance
i think water should be about 55 - 56% at least...i don't have any evidence for that other than all i drink is water (no soft drinks, coffee, energy drinks etc) and i am constantly around 60 - 62% so it's just a little something i tell client's
Thanks for explaining how to calculate "muscle weight" IT is very clear.
Can you increase the water % simply by drinking more water? or do you have to make more muscle to hold more water? I suspect the latter...
I am not sure if I can drink any more water than I do...and not carry a portable potty...lol
Obviously I still need alot more muscle.... I expect this is a slow process as I have read that I should not expect more than 4 pounds of muscle a year even though I am working hard.
I am having fun trying at least.
Thanks again
Apple
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water can come from more water intake, muscle (storage), carb intake (storage as well), fruits, salads and veg
you should probably be able to get more muscle than that depending on your food totals (cal's) but you'll more so change your bodyshape anyway with a little gain so it's definately the way to go
Thanks for the onfo. It is interesting and useful.
I had a good cardio session this morning. I am getting the hang of the intervals. Everything feels good. No hurt ,strains,or sprains. Keeping a journal of weight excercises was great advice. I dont have to try and remember where I was. I can begin at maximum weight without wasting time. Still not able to do the one leg squat (even holding a pole)lol
Winter is starting to move in. I will soon be building muscle shoveling snow.
if the sl squats are too hard try static split squats which is a luge but on the spot...aim to get back knee to the ground so both knee joints are at a perfect 90 degree angle
swanso5 wrote:if the sl squats are too hard try static split squats which is a luge but on the spot...aim to get back knee to the ground so both knee joints are at a perfect 90 degree angle
I am not sure if I will ever be able to do a sl squat...but I plan to keep trying. I have been trying it with a ball against the wall and having a bit more success. I have been doing walking lunges with 20lb db for legs as well ( to make up for the poor sl squats. I will start will the split squt next workout.
I am starting to notice an ache in elbow joints after I do deadlifts. I am liftin 80lbs from a 4 inch step . I am not sure if I should lower the weight and raise the step or find a new hamstring excercise and save elbows for arm excercises.
shoulder press is 20lb db elbows complain a bit about that one too. It is hard for me to beleive that a few months ago I had trouble completing a set with 8lb db. I am starting to feel a bit like Amazon women lol .....
I did 24 push ups in a row today as well. When I started I could not do one. Also did 24 sit ups on the decline bench today (it was set at max decline) In keeping with your therory that I am wasting time to repeat the same excercise at the same weight how do you think I should modify these. What would make a push up harder? I think I can do the crunches with a weight on chest .Maybe 5 puonds and go back to a 2x12 set.
deadlifts - make sure your arms are straight when doin these...i can only imagine pain coming from if they're not
push ups - you can elevate your feet on bench, then a ball...then keep raiseing your feet untill your doing handstand push ups...can do with 1 hand on a medicene ball, db etc...db grip push ups are good for wrist stability...sliding towell push ups are pretty hard...plyometric push ups are also good but save for later at this stage (clap push ups
crunches - make sure your hip flexors aren't taking over during the crunches and the abs are doing all the work...i don't any crunches purse but rather core movements that use most of the muscles such as 1 db side bends, wood chops etc