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All posts for the month February, 2012

weightlifting beginner

Published February 8, 2012 by npony

So I think it is super important to have a routine and a scheduled workout to follow. Especially if you are starting something new like finally going into that weight room.

I would like to give you a couple of examples of great programmes to get started!

The first which I am still currently following myself is Stronglifts 5×5 programme. You can find all details of the programme here; http://stronglifts.com/ the article includes an attachment with a pdf of the full programme details. The writer Medhi sums it up as ‘how to gain strength and muscle while losing fat’. 

The basic outline of the programme is included in an excel spreadsheet given to you. It is easy to remember. There are 2 workouts which you alternate between.

Workout A- Squat, bench press, pendlay row. All 5 sets of 5 reps.Additional exercises- Pushup (3 sets of as many as you can do) and reverse crunch 3×12

Workout B-Squat, Overhead press, Deadlift. Again 5 sets of reps, except deadlift- which is 1 set of 5 reps. Additional exercises- Pull ups/chin ups.(If you are unable to do one- which pretty much everyone is as a beginner- don’t fret. I started off do inverse rows and then moved on to negative chin ups)

So you start off with the bar for each and then add 2.5 kg every time you go after having previously completed 5×5.

If you are unable to complete 5×5 stay on that weight next time you go until you complete it. If you stay on the same weight for 3 times that exercise and still do not achieve 5×5 you go down weight by 10% and start again. Read the programme for more details on this.

The additional exercises are optional but I recommend them. They are not included in the programme anymore but they do help.

The second programme I would recommend is starting strength . Starting strength is a book written by Mark Rippetoe. This is similar to Stronglifts but is a 3 sets of 5 reps instead of 5. He has an official website here;http://startingstrength.com/.

You can find the guide here http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki . This isn’t the official website but it includes videos of all the exercises which you will need to watch tons of before you go to get the technique right!

The most important thing at the beginning is technique. It may seem easy but you have to get it spot on. Watch a lot of videos including ones that talk you through the exercises before you start them. It could always be worth getting someone to come with you and watch to check you are doing it right. Ask a trainer at the gym. Paying for one session will be worth it in the long run.

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I personally love Strong lifts but I think you have to look at both programmes and see what you prefer. They are both brilliant for beginners!

Some Friday Motivation

Published February 3, 2012 by npony

I have had a crazy week and it has been quite hard to stay on track and keep myself motivated. I find that I am quite a visual person so I would like to share some of the pictures that I use to keep me going.

I hope they motivate you too!

motivationintohabit.tumblr.com

fitisthenewbeautiful.tumblr.com

fitfullfabulous.tumblr.com

muffintop-less.tumblr.com

fitisthenewbeautiul.tumblr.com

weightlossallwomentalk.com

fitisthenewbeautiful.tumblr.com

flawlessfitnessbook.com

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ourtimetochange.tumblr.com

My week in Exercise Videos

Published February 3, 2012 by npony

So I think I am going to get into the habit of sharing my favourite exercise videos of the week. I enjoy finding new ones to do if I can’t make it to the gym one week. Say if you are travelling, or you just have a lot of work on , but you have time to squeeze in a quick and convenient work out. So these are my favourites this week;

More thoughts on women lifting

Published February 3, 2012 by npony

So I haven’t written anything for a couple of days, which is a bit disappointing. But I have had a busy couple of days. Exam results are through for my first set of results that actually count towards my degree. It went well.  Anyway I found a few extra things that people might be interesting regarding lifting.

Firstly an article I found on Crossfitsouthbay.com called skinny fat.

So who would you rather look like, the runway model on the left, or the athlete on the right?

To summarise the article; To be lean, you must have a low body fat percentage. To be ‘toned’ you must have muscle definition combined with low body fat levels (usually below 20%). You cannot look toned without having muscle.The only way a women can look bigger than she was, if is she was building muscle and not losing the excess fat. But if you increase your muscle mass, you can burn the excess fat over time.

The best way to achieve the toned look is to decrease your body fat percentage by cardio and eating less. Then build up muscle mass by lifting.

Read the full article here;http://www.crossfitsouthbay.com/2011/05/skinny-fat/

myhormonesmademedoit.com

Secondly I wanted to address how lifting can affect your menstrual cycle. I read the reddit womens weightroom wednesday thread yesterday and discovered that actually a lot of women worry about how it can affect your period. I haven’t ever really thought about it, but its quite reassuring to know just in case.

I have collected some good articles together about this topic if you are interested;

 http://www.bodybuilding.com/fun/4-ways-your-mentrual-cycle-affects-your-workouts.html

http://www.livestrong.com/article/397203-womens-weight-training-based-on-the-menstrual-cycle/

http://www.liftbigeatbig.com/2011/10/how-birth-control-menstrual-cycle.html