Workout highlights

39 F , Charlotte ,NC

Join me for a Women's Fitness Challenge

 Rating: 5.0/5.0
Thursday, October 15, 2009 at 9:46 AM filed under Exercise & Fitness postings
I have been reading Lou Schuler's book, "The New Rules of Lifting for Women: Lift like a Man, Look like a Goddess", and have decided to start using the workout program in his book beginning Monday, Oct 19th. It's a 6-month program divided up into 7 stages which get progressively more difficult. I've entered stage one into Fitclick under the plan name, "The New rules of Lifting Stage 1", you can also find it by searching on Schuler or my username: lelogosdemoi. It's a 16-workout series, or just over 5 weeks. I'll enter the later stages as I get to them. I invite any ladies out there looking to improve their fitness to join me on this journey - whether you are looking to lose weight, improve your overall health, gain strength, manage stress better, or just looking to firm up and look your best. You choose the weight right for you, and as long as you are increasing weight with each workout and feel like you are working hard you will see results! (No dinky dumbells!!!)
All stages are all centered around weight training with only a small amount of interval cardio training (in later stages). You lift 3 times a week (can do 2 and take longer, but I'll do 3) with full-body work each time and at least one day of recovery between each lifting day. Schuler focuses on movements that engage multiple muscle groups vs muscle isolation moves for time effeciency (so squats rather than leg extensions and lying leg curls). You actually don't need to do any cardio to get results on this plan, but you can choose to add that on your "off" days if you really love cardio and IF it won't interfere with your muscle recovery (you shouldn't be adding soreness on top of soreness). There are A and B days to each stage, which you alternate between. So week one looks like:
Monday: Workout A
Wed: Workout B
Friday: Workout A

and Week two:
Monday: Workout B
Wed: Workout A
Friday: Workout B

I am doing this plan because his book was great and very much in line with what I have experienced as far as what has triggered the most change in my own body, and because I feel ready to try a new workout plan. I also believe that this plan will help me reach my next fitness goal, which is to do unassisted pull-ups (stage 6 is specificly meant to increase strength to be able to do pull-ups). You can expect to get more lean--lose some fat, gain some muscle, lose some inches around your waist and butt, and also around your arms and thighs if you are overweight. If you are not overweight your scale weight may not change much, but your measurements and clothing size probably will. If you are overweight, you should see change on the scale as well as in your measurements.

A note on diet: you will by far get better results by eating healthy as well. You should NOT cut calories when starting a new training program, especially a lifting one. Your body needs the fuel to repair and rebuild your muscles. You could probably actually increase your calories and still lose weight/inches on a program like this--as long as they are good food choices! Schuler recommends eating 5x/day (2 snacks) and 6x on workout days by adding a post-workout protein shake. He recommends a 40/30/30 mix of carbs, protein and fat. I already do that (most days!) and will continue. For most women, you need to get 100-120 grams of protein a day to hit that ratio - that is HARD to do. For me, especially as an ovo-lacto vegetarian, I need protein shakes to get to that. 0% fat Greek yogurt also is loaded with protein and I eat a lot of that as well as veggie burgers and sausages and eggs and cottage cheese. I should eat 2000-2200 calories a day based on my BMI and how hard I train, honestly that's hard to do. I usually am between 1600 and 1900 - but that's what my body is used to so usually it's ok - as long as I am getting plenty of protein. The last thing you want is for your soreness to last longer b/c you are under-eating and so you miss your next workout, or you skip b/c you feel weak and listless - your energy level is directly correlated to what you each and how much, and how much sleep you're getting.
1 Comment (add) | Tags: firming, fitness, lifting, Losing, Schuler, strength, toning, weight-training, women
Last comment by HARDCORE32 on 10/16/2009 5:37 PM

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