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Hello. My name's Dakota and I never want to feel like this again....
08-25-2015, 04:30 AM
Post: #31
RE: Hello. My name's Dakota and I never want to feel like this again....
I'll work up to it ladies! I know you're right. My clothes (and my silhouette) are looking better today already. Thank goodness.

Weigh in- 193.0 (sorry!)
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08-27-2015, 03:56 AM (This post was last modified: 08-27-2015 03:56 AM by Dakota.)
Post: #32
RE: Hello. My name's Dakota and I never want to feel like this again....
Feeling less positive today. Must get that reading done, remind myself how easy this can be. Can be, not is.

I think I'm most worried about the exercise element. Still not quite got my head round the lifting bit. Does lifting a 5kg bar count as lifting? Does a weight DVD count (can't remember who it is, Cathy someone? Saw it recommended on here?) How many times a week do I need to be doing it? Think I'm just so used to turning to cardio, and really enjoying jogging, so don't want to quit that, but worried about how it all fits in. Really can't see me 'pumping iron' at a gym. Does it matter?

Sigh.
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08-27-2015, 05:06 AM
Post: #33
RE: Hello. My name's Dakota and I never want to feel like this again....
The reason for weight lifting is that it support you in so many ways - you build bone, build or strengthen existing muscle, etc. In the long run, muscle is best for weight loss long term (it also increases your TDEE). You can do this in multiple ways, though progressive weight lifting (where you keep upping the weights you use) is best, you can still achieve a lot through bodyweight exercises. There are quite a few programmes out there. A good beginner one is on NerdFitness, though I would suggest getting a book such as You Are Your Own Gym. As I'd like to keep my body working for as long as possible (since the women in my family live into their late 90s), I'm going to weight lift for life. For me, more than any other reason, weight lifting (yes, 'pumping iron') is worth it.
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08-27-2015, 07:20 AM
Post: #34
RE: Hello. My name's Dakota and I never want to feel like this again....
Definitely try to get in at least some form of strength training .... you won't be sorry you did! Muscle is what keeps our metabolisms humming along and what helps give us the look we desire (not the dreaded "skinny fat" that is the result of losing weight with tons of cardio only). If you can't see yourself "pumping iron" in the gym, then start out with bodyweight exercises like suggested by mrsukyankee. I believe You Are Your Own Gym even has a nice little phone app. That would be a great place to start. If you are willing to invest some money into some dumbbells, Cathe Friedrich DVDs are an awesome way you can workout at home and she has some wonderful programs. Definitely do not underestimate the power of strength training...

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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08-27-2015, 07:41 AM
Post: #35
RE: Hello. My name's Dakota and I never want to feel like this again....
I know Anitra has posted this before and incase you missed it

https://www.t-nation.com/training/final-...M.facebook

This really made me sit up and take notice!
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08-27-2015, 10:45 AM
Post: #36
RE: Hello. My name's Dakota and I never want to feel like this again....
I just wanted to chime in to convince you of the power of weight lifting too happy I lost weight and weighed (as an adult) a good 20 lbs less than I do now, and I was way less satisfied with how I looked then than now. Cardio, aesthetically, only serves to make you a smaller and more jiggly version of yourself. MrsUKYankee already ran down the (more) important health benefits, but as to how you will look? you will look way better with lifting, I promise. In fact, I would argue that it is much easier to carry off a few pounds of extra fat as long as you have a muscle base underneath it. With muscle, you get shape, curves in the right places, and look firmer.

In addition to what was named above, check out New Rules of Lifting for Women (book). It will answer all of your questions. But in the meantime, super stupid simple: They key is to lift heavy for you. If 5kgs feels heavy and you can only do max 15 reps of whatever move you are doing, that is heavy. If its 55kgs and you can do 15, then that's the appropriate heavy for you.

Why can't you see yourself "pumping iron" at the gym?
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08-27-2015, 06:36 PM
Post: #37
RE: Hello. My name's Dakota and I never want to feel like this again....
The Cathe Friedrich is what I have. Does that count? Does it count on its own? Like, is that 'lifting' or do I still need to do more?

Why can't I see myself lifting at the gym? Good question....maybe because I'd just be scared. Maybe because I don't know how to get a work out plan to suit me. Maybe because in my head iron pumpers are either uber-fit women or slightly pompous men. Not dumpy 39 year olds with zero upper body strength.

I read the link to interval training- really interesting. Makes sense in so many ways. Thanks.

Right now, what I'd like us for one of you lovely people to turn up at my house and draw me up a training plan please. I promise I would follow it if you just told me what to do each day to maximise results. Anyone available??? Actually, in all seriousness, does anyone know how I might go about getting one of those from someone who is eM2wl aware?

Lots of great comments again. This is an amazing site! Thanks.
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08-27-2015, 06:41 PM
Post: #38
RE: Hello. My name's Dakota and I never want to feel like this again....
Have downloaded the app you suggested Anitra. Looks good. Again, same question, does this, combined with CF mean I can declare I am lifting? How many times a week should i be aiming for? Thanks
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08-27-2015, 08:40 PM (This post was last modified: 08-27-2015 08:44 PM by AnitraSoto.)
Post: #39
RE: Hello. My name's Dakota and I never want to feel like this again....
Cathe Friedrich has all different types of workouts, so look for something that is more lifting than cardio based and do that three times a week. A lot will depend on how much equipment you have as to which ones you will be able to do, but she always has someone substituting exercises with dumbells instead of the barbell. Take a look at Muscle Max, Gym Styles, Slow & Heavy and the best of the best is STS. STS is a 12 week periodized program which takes you through three different phases (Endurance, Hypertrophy and Strength). By progressively challenging the muscles in a structured manner you are more likely to get positive results than if you were to just randomly select workouts.

The body strength stuff is great as well, and perfect for those who have no equipment, maybe travel a lot, or just simply want a workout they can do anywhere. That one you downloaded gets progressively harder with time and continues to challenge you further, which is great!

A lot of what type of program you should follow depends on: how much equipment you have and how experienced you are. If you don't want to go to the gym, then DVDs may be an awesome solution and Cathe has perfect form, so that's a great place to learn. EM2WL also has a 12 week Beginner Strength Training Manual which is available for download here:

http://training.eatmore2weighless.com/be...g-instant/

We also do offer other independent workout plans that you can just go through in the same order they are presented on the screen:

http://training.eatmore2weighless.com/shop/

And, yes, we also offer personalized coaching programs if you really want someone to walk you through it step by step, but those ^^^ above programs (or ones like them) are all you really to see some great gains :-)

As long as you are progressively pushing yourself harder and following a periodized type of lifting program, then yes, you are lifting! Who knows, once you get acquainted with the different equipment and exercises you will feel comfortable to walk into a gym.

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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08-28-2015, 03:45 AM
Post: #40
RE: Hello. My name's Dakota and I never want to feel like this again....
Just checked. I lied, sorry. I've got Kelly Kofee Meyer 30 minute weights. I've done it a couple of times, and found it pretty easy at the time (just got 3kg dumbells) but certainly ached the day after. Would this be a good enough starting point? Building up to bigger dumbells when I stop aching??

So I'm thinking maybe 3 days cardio (because I like it and it's something we do as a whole family, so don't want to not do it), 2 days KKM and 2 days of the own body weight app. Does that sound like a reasonable plan?

Sorry, so many questions. i promise I'll stop soon!!
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