Share your progress !

[Surrealist]

I'm currently 5'11, 225 lbs and holding a bit of fat mainly around mid-section.

 

I ruptured my tricep tendon on circa 29 July 2010 and was advised by the orthopedic doc not to train any weights for 6 months. That is a sentence I am not willing to take.

 

So currently no bench pressing, shoulder pressing, or tricep work of any kind, with the exception of some tricep pushdowns with uninjured arm.

 

Chest involves machine flyes (heavy up to whole stack) and cross over, shoulder is side laterals and upright rows up to 60 kgs for 8 reps at this stage.

 

Back training is currently 140 kg barbell rows or 125 kg (whole stack) seated pulley rows, pulldowns and deadlifts. Deadlifted 180 kgs for 8 easy reps last Thursday nite. Biceps is curls working up to 50 kg barbell curls for 8 reps at this stage

 

Legs are leg presses for 6 set of 20 reps working up to 320 kgs, followed by squats working up to 140kgs for ten reps, then leg curls.

 

My training is still intense which I AM GRATEFUL for.

 

My goals is to continue training without further injury and consolidating my lifts so that the above weights that I have been slowly working up to over recent weeks will be easy for the desired number of reps I wish to attain.

 

In December I will be looking to SLOWLY introduce light chest pressing, shoulder pressing and tricep work back into the program.

 

I'm also looking to maintain my weight or allow diet and weight training alone to shed a couple of kgs of fat, but no serious dieting considered at this stage.

Edited October 16, 2010 by Surrealist

[Leigh 87]

No weights at all for 6 months would just be... a nightmare for men...... Imagine what your body would be leike without any form of resistance?

 

r u a PT cos u look pretty fit in your avatar and like Hokie, u obiovusly kno what r u doing?

 

I SOUND like I dont really know what I am doing in terms of being a PT, but I actually am in decent shape for a women - and I DO have a good idea of how to keep my own body at its optimal weight, through my own experimentation with my body ovr year.

 

I just need to ramp things up a lot. I have KNOWN that I have been more into * maintaining* things, and I have KNOWN that I have not been ready to really push myself, physically.

 

 

I am thinking, that adding a body pump class, adding 2 days of heavier weighted squats and lunges ( NO SHOULDERS chest or arms cos it is not for me and my goals), AND going on daily walks - out door walking is good I think, just for health and I enjoy it when I listen to music.

 

OH and I will do the illiptical or rower 1 - 2 times a week in addition to my daily walking, to add variety - I willdo the elliptical once per week, and the rower once=.

 

 

Hmm what else. I AM planning to start Akido, a marial art, which is on twice per week.

 

I also do Tracer ANdersons matt DVD 6 days per week, and will keep doing i " in addition" to nmy other things.

 

 

So far, I look fairly decent by just doing the DVD and walking. So i AM looking fwd to seeing where those new things take my body.

[threebyfate]

4+ months post partum (and not depression) and I'm back below pre-pregnancy weight, skin on stomach back to original, all pants, skirts and shorts fitting properly. And yes, I'm very happy with this since it took a more strenuous (but not extreme) exercise program to get there!!

[Surrealist]

Yeah there's no way I could handle no weight training, its beyond just improved physical appearance, its a kind of therapy for me, as it is with a lot of guys.

 

I go against the docs orders, but its about working around the injury and doing what can be done without risking re-injury.

 

Leigh Im not a PT, but I do have a degree in Exercise Science and Post grad Dip Ed in Physical Education - was a school teacher for 5 years but didn't like it so moved out of that industry.

 

I've competed in a few bodybuilding comps but admit I'm not good at it. I really have a passion for training, just love it. Dont mind sticking to a pretty good diet year round as well.

 

You know weight training is the best thing you can do if you want to get that 'toned' look. There's no such thing as 'toning' a muscle. Muscle tone is a function of muscle mass and low body fat levels. This is where some women get a little mistaken. Just because the scales are dropping doesn't always mean your body is gonna look more toned. Unless you are heavily overweight (and you're not) then the scales don't have to change that much. Adding muscle while losing body fat should be the objective. Think body composition.

 

Heavy weight training is the best method for building a toned body. And no, you won't suddenly turn into Mrs Universe training with reasonably heavy weights. Most women don't lift heavy enough weight to cause the muscle to hypertrophy and bring about a more toned look. You have to lift heavy enough to stress the muscle to grow in response, that is the sole purpose of weight training skeletal muscles, stimulating growth and using good nutrition to feed the muscle so that it recovers and grows in response to the stress. That is, the muscle adapts.

 

Light weights do nothing, they do not tone the muscle. The reason why some sedentary people do see a slight toning of their muscle from any form of weight training initially is because their bodies are not use to the training and the muscle is responding to stress and adapting by hypertrophy - the muscle is actually growing and thickening. Having said that though, the vast majority of people don't see any results from this kind of training so look for the next best gimmick.

 

Your best option is to find a good PT and seek their advice and write you a program and diet. Print out what I said above if you like and ask the PT if he / she agrees with it.

Edited October 16, 2010 by Surrealist

[Leigh 87]

I don't need a pt or nutritionist to direct me on my dietary intake; I know enough about that. I have experiemented fopr years with nurtition and different macronutrient ratios and etc.

 

I have never consistently lifted heavy weights. I feel masculine if I develope the muscles in my shoulders. I do not like doing any resistannce training on my shoudles, I know that for a fact. I do not want to even slightly build up my shoulder muscles; I want to maintain that area EXACTLY as it is.

 

That being said, I wouldnt mind shrinking the butt and leg regions, and so using heavy weights during my squats and lunges would work.

 

I just am not into lat pull downs or seated rows - I DO NOT need my back and shoulders doing ANY form of resistance work - it does NOT give me a look I desire.

 

I am alla bout my stomach, butt, and to a lesser extent,. legs.

 

I do not think doing lat pull downs and compound rows is the right thing for every women.

 

I have slim arms and I HATE the idea of enhancing and causing ANY muscle growth in my back OR shoulders. to me, I HATE that idea on my body type.

 

What do u think of body pump type classes? Where the weight is not VERY heavy, but u still use weights to do hunderds of squats and bench presses and etc?

 

I personally did body pump for years, and because I am slim for my body type, it was enough to give me a good body.

 

Although I never consistently tried HEAVY weights.

 

I will think about putting a leg and butt heavy weight program together fopr myself. I am a certified personal trainer and I need to brush up on my skills a lot. So working on myself first, before I train clients, is a given, if I want to emulate a confident image.

 

People already think I look fairly ideal - as in, there is not any obvious fat reducing spots I need to work on.

 

I am at a pretty good weight on my body type. 110 -1 14 tops is when I looked best, but I am at 116 ish now and aiming to get back down to my hottest weight:)

[Surrealist]

I dont think you'll have much trouble shedding those couple of pounds to get to your ideal body weight.

 

As for body pump, for your purposes, those classes would be great. At least it does provide resistance and all over body exercise, to my knowledge. I always say if something works for you, then do it and continue to do it! No need to fix something that isn't broken. Just don't let any routine you do become too mundane otherwise you lose motivation and enthusiasm, which is a killer of consistent exercise and results.

 

The heavy weights on your legs / butt could cause them to appear bigger as in muscular? Is that what you are seeking?

 

You seem to have a pretty good idea of what you're dong anyway. If you're a PT then you would of completed Cert 3 / 4?? These qualifications are pretty thorough though I still think the personal trainers I am aware of do lack some real-world experience. They can certainly help put a sedentary individual on the right path.

[Leigh 87]

No, I do not want to make my butt and legs appear bigger. I want to just keep my body weight low, and muscle takes up less space than fat, so heavy weights on me legs and butt would increase the muscle mass of those body components, and in turn, perhaps shrink their size? Please correct me if my theory is wrong?

 

I will not do shoulders or back because I like the exact size the muscles currently appear to me- Does lifting heavy weights result in the body parts looking SMALLER, due to the muscle mass increasing ( the way I am thinking to shrink the size of my butt/.legs?)

 

I know you cannot spot reduce, you can only inrease your over all muscle mass and decrease the body fat%. I do not have low body fat. But I am not a high enough weight to look bad on my build.

 

So heavy weights will aid in increasing muscle mass, but will it mearly SHAPE the legs and butt that I am using the weights on? Does higher muscle mass and less fat = smaller body size all around? Or can the actual parts of your body you stress become especially smaller?

[Surrealist]

Well if you are adding muscle to the body part with no reduction of body fat, those body parts will get bigger. Women tend to build muscle in their legs quite easily, not all women, but quite a lot. So with that in mind, you'd definitely have to lose the body fat to reduce the size of those body parts and together with the weight training your legs will shape up. Fair call re: your shoulders and back, if you are happy with their development that's all good. And you're correct, cannot spot reduce bodyfat, but where the bodyfat remains it will come off those areas eventually with continued dieting and cardio if necessary.

[Leigh 87]

I want to keep my shoulders and back in their current state; I am 116 lbs and 5 ] 6, AND I have breasts and a butt;meaning when I am 116, or 110, at least 10 lbs of that = a shapely butt and DD breasts.

 

My point is 116 or less on my curves is quiet small, and so my back and shoulders tend to look good, without the need for further development. On the other hand, a women with a larger build ( larger wrists, bigger bone size), may need to lift heavy weights to give the back and shoulders more of a shape, seeing as the women in this picture is bigger to begin with, and does not have the luck of being small enough to get away with not working on those areas.

 

 

My legs DO tend to firm up very easily, although I never NERVER really pushed myself to the limt. What I need, is just 1 or 2 PT or boot camp style sessions per week, so I can push myself hard, and improve my health and fitness.

 

I still obviously have a lot to learn about my body, and it will be an ongoing process! I do know that at 116 lbs, I do not exactly have that much to loose to reach my ideal weight. I am basically there, and I have to be careful about putting too much of an urgency on dieting; I am already slim for my build, and do not want to get carried away.

 

110 is prob a little low, THAT is the weight I can be JUST before I start to look :" too thin". 110 and onwards, people think I look attractive. But any less = too thin on me.

 

As you can see, I have a good understanding of the exact weights that make my body look and feel a certain way.... what feels GREAT, what is sligthly too slim, and what is my l;owest possible " healthy" weight....

 

So I think 114 is the weight I should aim for. And seeing as I do not have much WEIGHT to lose, I should try to achieve this loss through eating MAINTENANCE amount.

 

I think this is a good time for me to put into place my new challenges; to push myself once or twice a week, and to start going to regular pump classes again! I was a slave to them for about 4 years prior and they work so well for me.

 

So I will use the last 2 - 3 lbs I want to get rid of, as a chance to commence my new fitness routine; eat maintenance, but burn a little extra.

 

The trainer I had sex with recently is a body builder, can you give me any insight into such guys? He would not be himself withouthis training, do these types of guys not have much time for girls?

 

And lastly, I was a little perplexed that he found me attractive, seeing as he skulpts his body to perfection for a living; wouldnt such guys only WANT women who r 100% muscle, perfectly built, and just... flawless in terms of their body?

 

His last g.;f was 18 and very skinny, with a pretty face. I am pretty but I am 116 lbs; I have a good SHAPED body, but it is not like I was super firm and perfect when we slept together......

 

Probably why he has not bothered to ask me for sex again hah. I am loosing weight now ( FOR ME),. but hey, it WOULD be funny if he notices when my bvody looks better, and thinks " gee, I wish I'd slept with her NOW instead of when she was 120 lbs" lol

 

I DO look considerably better at 114 lbs than at 121. Not joking - It really makes a difference on my body.

[gypsy_nicky]

 

 

Oh, its true, it is ineffective. Going NO carbs is really difficult, just good carbs is also difficult. For my daughter, if she wants to give it a whirl I support her and buy the foods (or not buy them) just to let her learn on her own that there are better, healthier, and easier ways to lose weight and be healthy.

 

Sure, Ive lost weight. But I know that I will regain it as soon as I start eating carbs regularly again. AND - without carbs..I am mentally just not as sharp if I go to long.

 

you lost weight with it, so how is it ineffective for weight loss?? Its called being in ketosis.

[gypsy_nicky]

A person who gives up all grains, vegetables and fruits (all carbs) is going to be missing out on a significant number of nutrients. Over time, that could be dangerous.

 

No one said anything about giving those up permanently.

[gypsy_nicky]

An absolutely no-carbs diet (i.e., ALL protein and fat) IS dangerous. It will destroy your kidneys and raise your cholesterol.

 

really?!

 

YOu forgot about the inuits and epileptics.

 

The poster also said her daughter wanted to try a no carb approach for an extended period not indefinitely.

[loverofloveandstuff]

Looking to lose a couple of kgs - 46-47 kgs would be nice! (48-49 at the moment).

 

Going to join zumba class this week. I want to see what all the fuss is about! Get my groove on, tone up and have some fun.

[Leigh 87]

Looking to lose a couple of kgs - 46-47 kgs would be nice! (48-49 at the moment).

 

Going to join zumba class this week. I want to see what all the fuss is about! Get my groove on, tone up and have some fun.

 

 

 

How tall are you? 50 kilos on me is the lowest I can get without looking too thin. I am about 166 cm, and have naturally large breasts and a curvy bum though. Women with flat chests and no butts can get away with 48 kilos at my height.

[Leigh 87]

really?!

 

YOu forgot about the inuits and epileptics.

 

The poster also said her daughter wanted to try a no carb approach for an extended period not indefinitely.

 

 

I only tried low carb once, and craved carbs. There is no reason to go low carb, unless your body has shown that it does not tolerate carbs well. even people who do bette ron lower carbs diet do not cut carbs out totally. They at least have 40% of their caloric intake in the form of carbs!

 

use common sense; eat protein and green veggies at night, and just eat the cabrs when your body technically needs them, during the day.

 

U dont get fat from eating carbs at night, it is only when u eat more calories than yoru body burns that you gain weight; but it makes more sense to eat carbs when your body is going to USE them for physical activity.

[loverofloveandstuff]

How tall are you? 50 kilos on me is the lowest I can get without looking too thin. I am about 166 cm, and have naturally large breasts and a curvy bum though. Women with flat chests and no butts can get away with 48 kilos at my height.

 

I am 163cm. My breast size is 8E. I am constantly asked if I have breast implants.

 

By the way... I am half Asian. I think Asians generally have a smaller bone structure so that might be why I am quite light.

[Leigh 87]

I am 163cm. My breast size is 8E. I am constantly asked if I have breast implants.

 

By the way... I am half Asian. I think Asians generally have a smaller bone structure so that might be why I am quite light.

 

 

WOW - I did not even know that bra sizing went smaller than a 10!!!!!!!!!!!!!!!!!!!! I am a 10 D or DD, and I thought THAT was lucky - to have a small back and ample bust! but 8 E is like, a TINY body frame, with HUGE breasts!

 

You are very lucky haha. Your BMI would be about 18 or less if you were 46 kilos though, no?

[loverofloveandstuff]

WOW - I did not even know that bra sizing went smaller than a 10!!!!!!!!!!!!!!!!!!!! I am a 10 D or DD, and I thought THAT was lucky - to have a small back and ample bust! but 8 E is like, a TINY body frame, with HUGE breasts!

 

You are very lucky haha. Your BMI would be about 18 or less if you were 46 kilos though, no?

 

I can very rarely find my size in generic bra shops. I have to go to specialised stores and my bras end up being ridiculously expensive.

 

No idea about my BMI by the way.

[Leigh 87]

I can very rarely find my size in generic bra shops. I have to go to specialised stores and my bras end up being ridiculously expensive.

 

No idea about my BMI by the way.

 

Your BMI at 46 kilos is only 17.3. About 4% or less of women are naturally that slight, But your BMI is only about 18 NOW at the most, so it sounds much more LOGICAL for you to improve your fitness, by trying a wider variety of exercises. Your body shape is what could be improved, and the best way to attain your ideal shape, is to simply tey a variety of exercises, and find what works for you, and always change things up a bit.

 

There is no point in aiming to lose weight, when your BMI is already 18; that is already slim enough.

 

I like slim, but even i think that aiming for BMI 17 is al ittle too thin. Although on you I am sure it is healthy. But u would still look just as good at your current weight, but with a different shape, to some extent, which is achieved through exerises, particular resistance.

 

Small women like yourself do well with Pilates and Yoga, I have found.

[loverofloveandstuff]

Your BMI at 46 kilos is only 17.3. About 4% or less of women are naturally that slight, But your BMI is only about 18 NOW at the most, so it sounds much more LOGICAL for you to improve your fitness, by trying a wider variety of exercises. Your body shape is what could be improved, and the best way to attain your ideal shape, is to simply tey a variety of exercises, and find what works for you, and always change things up a bit.

 

There is no point in aiming to lose weight, when your BMI is already 18; that is already slim enough.

 

I like slim, but even i think that aiming for BMI 17 is al ittle too thin. Although on you I am sure it is healthy. But u would still look just as good at your current weight, but with a different shape, to some extent, which is achieved through exerises, particular resistance.

 

Small women like yourself do well with Pilates and Yoga, I have found.

 

Yeah, I'm not really that fussed about losing weight to be honest. I just like having 'goals' to aim for if you know what I mean. I'm weird like that.

 

I've done bikram yoga for awhile but I want to do something more active and fun! That's why I've been thinking of zumba. Also, has anybody had any experience with pole dancing??

 

There's a pole dancing fitness studio in the city and I think that could be a great way to tone up and feel sexy. The only thing that puts me off is you have to sign up for a whole term... you can't just drop in on lessons, and it's a bit pricey. Before I dish out the cash I'd love to hear some reviews if anybody has any.

[Green]

Exactly what were you doing when you got sick/dizzy/nauseated? Cardio? Lifting??

 

It was my second day back working out. The first day I had just done some weight training like bench pressing and squats. Not an actual work more just a trying things out again with a trainer to make sure my form was good. The second day back when I got really sick and had 911 called on me I was with a different personal trainer and as part of my membership I was getting walked through their circuit training course. It basicaly involved going from one weight training machine to the next doing every thing from leg press to ab work out.

 

I was just really out of shape and dehydrated and probably didn't eat enough. If I had stopped and been more careful about the water I would have been better off.

[Surrealist]

The trainer I had sex with recently is a body builder, can you give me any insight into such guys? He would not be himself withouthis training, do these types of guys not have much time for girls?

 

And lastly, I was a little perplexed that he found me attractive, seeing as he skulpts his body to perfection for a living; wouldnt such guys only WANT women who r 100% muscle, perfectly built, and just... flawless in terms of their body?

 

His last g.;f was 18 and very skinny, with a pretty face. I am pretty but I am 116 lbs; I have a good SHAPED body, but it is not like I was super firm and perfect when we slept together......

 

Probably why he has not bothered to ask me for sex again hah. I am loosing weight now ( FOR ME),. but hey, it WOULD be funny if he notices when my bvody looks better, and thinks " gee, I wish I'd slept with her NOW instead of when she was 120 lbs" lol

 

He probably has time but he is likely getting lots of girly attention so he can pick and choose as he pleases. This may be a reason why he hasn't asked again or it could be any number of things. He could be cautious if you are in the same gym as him.

 

Feeling perplexed as to why he found you attractive, well, we can assess that if you have a pic. And we'll provide that assessment for a one-time-only free offer!

[Leigh 87]

I took it as a compliment, that a guy who is very much aware of what perfect proportions are, found MY body to be enough to turn him on.

 

For the past 4 years I was tiny; 110 - 114 lbs TOPS. I looked great, yet I felt so.... I just could not see myself as good enough. ever. I was SO hard on myself, and I think the fact I did not embrace my body and love it more, made guys not flock to me.

 

So I gained to 120 lbs, just to see if I could handle being heavier. I never wore tight clothes when I was tiny, EVER. I hid under bagy black things. However, once I gained to 120 lbs, I felt feminine and the fact I was fleshier made me feel mroe appealing and I started to wear tight clothes.

 

The trainer met me when I was 120 lbs. I am not 116 and aiming for 114. And this time around, when I am 114 or less, I have a different outlook on my body; I love wearing tight clothes that show my figure. I am not the thinnest built women, but I love my shape and love embracing it.

 

I just cannot believe that when I was AT my hottest weight ( I have a VERY good feel for my body and have learnt over YEARS what my " hot" weight is).

 

I cannot BELIEVE that when i was AT my sexiest weight, that I did not even embrace it! I mean, looking back, I wish I had realized I WAS good enough! I should have worn more figure hugging clothes and had FUN with my figure.

 

I was too busy being hard o my body when I was at my best, so I just want to put this out there, so hopefully OTHER people will learn to love their bodies as they are NOW, cos u never know what could happen to them.

 

 

I WILL put a pic of me up ASAP! I do not feel that great, but I feel that, once I have worked on my personality more and I am in a etter place and have met some friends, my body is enough to NOT be a " barrier" at least.

 

 

The thing is - I see hot men, with women who are my size, of 116 lbs and 5 5? So I really think it will come down to what I have to offer as a person, and how my pesonalit shines through.

 

It is funny how sometimes u have to work on your pesonality; and that even when I had the TECHNICALLY perfect body, that I was not enough as a perso to garner attention.

 

 

SO dont lose your personalities people! remember that it IS possible to be VERY THIN and beautiful, and yet have NO ONE in your lives

 

Sorry this is so long, but it has been so long and I have suffered a lot due to being too hard o my body, even though it was good:(

[Surrealist]

Yeah as I mentioned to someone in the dating forum, you're in good company. Some guys are hard on themselves too, not with being thin per se, but buff. When you dont have the genetics to naturally build muscle easily, you can resort to some pretty drastic measures, and that is on top of an already somewhat self-denial lifestyle of training, dieting and so on.

[threebyfate]

Every man, woman and child can be buff. But at what cost? Starvation would be a silly way to handle it. Extreme exercising that messes with their natural functions, is also silly.

 

As an example, female athletes. When their bodies drop below a certain fat percentage, their periods stop. Amongst Olympian women, this isn't abnormal. But how healthy is it? Unnecessary wear and tear on your body from extremism of any kind will take its toll.

 

Be responsible with what you're given. You've only got one body for your entire life.