Re: I thought I was getting in pretty good shape, but...

[Guest guest]

Hey Ruth,

Don't fret. I have been doing lunges for about 3 months now and I

still get sore but I have amazing hammies and my butt is defying

gravity.

Some exercises just don't get any easier especislly if you are

increasing your weights on a regular basis. I am all fo switching it

up but I have not found anything that works as well as squats and

lunges.

PS I have also tried to get my routine to pretty much an all

dumbbell/freeweight routine. Free weights work more muscles,

accessory muscles, then machines.

[Guest guest]

Thanks so much for the reply! That makes sense. I've never thought of

the smaller muscles. Man, I can't believe how sore I *still* am.

Thanks for taking the time to respond!

Ruth

> > Greetings all!

> >

> > I have been living the BFL way for about 10 weeks now and I've

> been

> > doing pretty well. I've stumbled here and there eating-wise,

which

> is

> > not a big deal for me, because this is a lifestyle and I'm in no

> > hurry to get into my ideal body and I think years from now when I

> > look back a few stumbles won't make a big difference long term.

> I've

> > been doing great not letting them get the best of me...

> >

> > I've written a couple of times about how I've changed up my LBWO

> and

> > how shocking it is how sore I am! For the first 6 to 8 weeks of

> this

> > program I was doing my LBWO on machines, and, I thought, getting

> good

> > results. As fate would have it, I've had some car problems and I

> > haven't been able to get to the gym so I started doing Lunges,

> > Squats, and Straight-Leg Deadlifts for my LBWO...I can't believe

> how

> > sore I am getting from them! I must be in horrible shape! I have

> been

> > doing these for a couple of weeks now and it is still killing me!

> I

> > can't even finish 3 sets of my lunges! I get all weak and shaky

> > immediately and by that evening I can feel the soreness setting

> in.

> > The soreness is pretty severe in my quads and my glutes...I had

> > thought I had these really strong legs and now I feel like I'm

> back

> > at sqare one! My lower body has never gotten this sore before,

> even

> > in the beginning! (Although I love that I am sore) What is up

with

> > that? You don't think I could be hurting myself do you? I guess

> what

> > it could be is that I have never done lunges before.

> >

> > There were points when, in using the machines, I did get sore the

> > next day, but never THIS sore. I know there has been chatter as

of

> > late regarding lunges, so I highly recommend trying them, even if

> you

> > can't do that many...I can't do too many without starting to lose

> my

> > balance. So, were the machines a huge waste of my time or is it

> that

> > the lunges and squats are using my muscles in ways that the

> machines

> > couldn't and since I've never done these exercises before, it is

> > really killing them? I guess I'm just shocked because I am about

> 10

> > weeks in without missing but maybe 1 or 2 workouts and I thought

I

> > was gaining muscle strength...but I guess I'll be gaining more

> now.

> >

> > Any opinions, input, advice is greatly appreciated and valued!

> >

> > Take care!

> > Ruth

[Guest guest]

Thanks for the info! I think you're right, those stabilizing muscles

are worked in addition to the big ones! I'll just keep chugging away

at it...although I don't know when I'll be able to do it again...my

butt and thighs are still screaming!!!!

Thanks for writing!

Ruth

> <<So, were the machines a huge waste of my time or is it that the

> lunges and squats are using my muscles in ways that the machines

> couldn't and since I've never done these exercises before, it is

> really killing them?>>

>

> You have found out what the difference is between using machines

> instead of weights - anytime you use just machines it holds you,

> molds you into that form stabilizing you into the frame of the

> machines and concentrating only on the selected muscle its meant

> for. When you use free weights, you have to use many connecting

> muscles to support yourself (balance), your range of motion is

> greater, and you usually have to use lighter weights that what you

> thought you could lift with the machines. Its like the machines

were

> doing more of the work for you and now your muscles have to work

> together to get the same effect. Usually this is why people use a

> combo of free weights and machines to get the best of both :-)

>

>

>

> <<joni>>

> *The three signs of old age: the first one is loss of memory and

> I've forgotten the other two* ;-)

[Guest guest]

Thanks Eve!

Yeah, you are right... the last LBWO I had was on Monday and I am

still really sore. I'll just keep mixing it up!

Thanks so much for the input! I appreciate it!

Ruth

> > Greetings all!

> > Squats, and Straight-Leg Deadlifts for my LBWO...I can't believe

how

> > sore I am getting from them! I must be in horrible shape! I have

been

> > doing these for a couple of weeks now and it is still killing me!

I

> > can't even finish 3 sets of my lunges! I get all weak and shaky

> > immediately and by that evening I can feel the soreness setting

in.

> > The soreness is pretty severe in my quads and my glutes...I had

> > thought I had these really strong legs and now I feel like I'm

back

> > at sqare one! My lower body has never gotten this sore before,

even

> > in the beginning! (Although I love that I am sore) What is up

with

> > that? You don't think I could be hurting myself do you? I guess

what

> > it could be is that I have never done lunges before.

>

> It's called " shock treatment " This is a good thing to do when

your

> muscles have adapted to the exercises/sets/reps. The other thing to

> note, machines for the most part reproduce non-functional movement

(I

> mean really, which movement resembles the peck deck? unless you are

> squeezing a beach ball between your boobs). Doing free weights

works

> your stabilizer muscles as Seattle pointed out but it also works

your

> muscles in other way(they are following this specific track). In the

> end, squats will get you futher than leg extensions and lunges

further

> than leg curls because they are actual movements you do on a daily

basis.

[Guest guest]

Hi !

As always, I appreciate your advice and information! I know that my

screaming thighs and butt are a good thing. <<<Free Martha!>>> )

But yeah, I think the stabilizing and balancing are helping to work

all the muscles and that is what keeps kicking my ass. I am just a

bit frustrated because the soreness is so intense EVERY time still

and lasts over 2 or 3 days even after 3 weeks. I think it's going to

take my muscles a while to adapt to these!

Give those furry kids a pat and I hope your toe is better!

Thanks again!

Ruth

> Every time you do a new exercise it will challenge you differently.

If you've never done a particular leg exercise before, the first time

you do it intensely it's going to kill. It doesn't matter what kind

of shape you're in. Lunges are wrecking you more than the machines

because there are a lot more muscles involved. Machines isolate the

working muscle (like the quads on a leg extension or the hamstrings

on a leg curl). Lunges don't isolate anything, all the muscles in

your legs have to work together to keep you from tipping over. All

the stabilizing muscles that were sleeping peacefully when you're

doing leg extensions are now wide awake and screaming in pain at the

new demands being placed on them. It's a good thing... as Martha

would say. :-)

>

>

>

>

> I thought I was getting in

pretty good shape, but...

>

>

> Greetings all!

>

> I have been living the BFL way for about 10 weeks now and I've

been

> doing pretty well. I've stumbled here and there eating-wise,

which is

> not a big deal for me, because this is a lifestyle and I'm in no

> hurry to get into my ideal body and I think years from now when I

> look back a few stumbles won't make a big difference long term.

I've

> been doing great not letting them get the best of me...

>

> I've written a couple of times about how I've changed up my LBWO

and

> how shocking it is how sore I am! For the first 6 to 8 weeks of

this

> program I was doing my LBWO on machines, and, I thought, getting

good

> results. As fate would have it, I've had some car problems and I

> haven't been able to get to the gym so I started doing Lunges,

> Squats, and Straight-Leg Deadlifts for my LBWO...I can't believe

how

> sore I am getting from them! I must be in horrible shape! I have

been

> doing these for a couple of weeks now and it is still killing me!

I

> can't even finish 3 sets of my lunges! I get all weak and shaky

> immediately and by that evening I can feel the soreness setting

in.

> The soreness is pretty severe in my quads and my glutes...I had

> thought I had these really strong legs and now I feel like I'm

back

> at sqare one! My lower body has never gotten this sore before,

even

> in the beginning! (Although I love that I am sore) What is up

with

> that? You don't think I could be hurting myself do you? I guess

what

> it could be is that I have never done lunges before.

>

> There were points when, in using the machines, I did get sore the

> next day, but never THIS sore. I know there has been chatter as

of

> late regarding lunges, so I highly recommend trying them, even if

you

> can't do that many...I can't do too many without starting to lose

my

> balance. So, were the machines a huge waste of my time or is it

that

> the lunges and squats are using my muscles in ways that the

machines

> couldn't and since I've never done these exercises before, it is

> really killing them? I guess I'm just shocked because I am about

10

> weeks in without missing but maybe 1 or 2 workouts and I thought

I

> was gaining muscle strength...but I guess I'll be gaining more

now.

>

> Any opinions, input, advice is greatly appreciated and valued!

>

> Take care!

> Ruth

>

>

>

[Guest guest]

Hey !

Thanks for the words of encouragement! Even out of shape I have a

pretty good tushie if I do say so myself...so I can't wait to see

what these do for me. I wasn't even using any weights for my lunges

and still getting SUPER sore and the soreness lasts over 2 or 3 days!

I can't wait to see my hamstrings improve! I know I have weak hips

too, so that probably has something to do with it. I will keep

challenging myself and mixing it up!

Take care and thanks again!

Ruth

> Hey Ruth,

> Don't fret. I have been doing lunges for about 3 months now and I

> still get sore but I have amazing hammies and my butt is defying

> gravity.

> Some exercises just don't get any easier especislly if you are

> increasing your weights on a regular basis. I am all fo switching

it

> up but I have not found anything that works as well as squats and

> lunges.

>

> PS I have also tried to get my routine to pretty much an all

> dumbbell/freeweight routine. Free weights work more muscles,

> accessory muscles, then machines.

[Guest guest]

What about Ben-Gay or something like that, I know they smell

terrible, but if I were in an excruciating amount of pain, which

sadly hasn't happened since the first week, that I couldn't handle I

think those types of things work well.

anjee

> > Every time you do a new exercise it will challenge you

differently.

> If you've never done a particular leg exercise before, the first

time

> you do it intensely it's going to kill. It doesn't matter what kind

> of shape you're in. Lunges are wrecking you more than the machines

> because there are a lot more muscles involved. Machines isolate the

> working muscle (like the quads on a leg extension or the hamstrings

> on a leg curl). Lunges don't isolate anything, all the muscles in

> your legs have to work together to keep you from tipping over. All

> the stabilizing muscles that were sleeping peacefully when you're

> doing leg extensions are now wide awake and screaming in pain at

the

> new demands being placed on them. It's a good thing... as Martha

> would say. :-)

> >

> >

> >

> >

> > I thought I was getting

in

> pretty good shape, but...

> >

> >

> > Greetings all!

> >

> > I have been living the BFL way for about 10 weeks now and I've

> been

> > doing pretty well. I've stumbled here and there eating-wise,

> which is

> > not a big deal for me, because this is a lifestyle and I'm in

no

> > hurry to get into my ideal body and I think years from now when

I

> > look back a few stumbles won't make a big difference long term.

> I've

> > been doing great not letting them get the best of me...

> >

> > I've written a couple of times about how I've changed up my

LBWO

> and

> > how shocking it is how sore I am! For the first 6 to 8 weeks of

> this

> > program I was doing my LBWO on machines, and, I thought,

getting

> good

> > results. As fate would have it, I've had some car problems and

I

> > haven't been able to get to the gym so I started doing Lunges,

> > Squats, and Straight-Leg Deadlifts for my LBWO...I can't

believe

> how

> > sore I am getting from them! I must be in horrible shape! I

have

> been

> > doing these for a couple of weeks now and it is still killing

me!

> I

> > can't even finish 3 sets of my lunges! I get all weak and shaky

> > immediately and by that evening I can feel the soreness setting

> in.

> > The soreness is pretty severe in my quads and my glutes...I had

> > thought I had these really strong legs and now I feel like I'm

> back

> > at sqare one! My lower body has never gotten this sore before,

> even

> > in the beginning! (Although I love that I am sore) What is up

> with

> > that? You don't think I could be hurting myself do you? I guess

> what

> > it could be is that I have never done lunges before.

> >

> > There were points when, in using the machines, I did get sore

the

> > next day, but never THIS sore. I know there has been chatter as

> of

> > late regarding lunges, so I highly recommend trying them, even

if

> you

> > can't do that many...I can't do too many without starting to

lose

> my

> > balance. So, were the machines a huge waste of my time or is it

> that

> > the lunges and squats are using my muscles in ways that the

> machines

> > couldn't and since I've never done these exercises before, it

is

> > really killing them? I guess I'm just shocked because I am

about

> 10

> > weeks in without missing but maybe 1 or 2 workouts and I

thought

> I

> > was gaining muscle strength...but I guess I'll be gaining more

> now.

> >

> > Any opinions, input, advice is greatly appreciated and valued!

> >

> > Take care!

> > Ruth

> >

> >

> >

[Guest guest]

Ruth, I don't know how to break this to you, but I still have intense soreness

that lasts 2-3 days and I've been lifting for about 20 years now. :-) As long as

you're tackling new and challenging routines you're going to shuffle and wince.

Re: I thought I was getting in pretty

good shape, but...

Hi !

As always, I appreciate your advice and information! I know that my

screaming thighs and butt are a good thing. <<<Free Martha!>>> )

But yeah, I think the stabilizing and balancing are helping to work

all the muscles and that is what keeps kicking my ass. I am just a

bit frustrated because the soreness is so intense EVERY time still

and lasts over 2 or 3 days even after 3 weeks. I think it's going to

take my muscles a while to adapt to these!

Give those furry kids a pat and I hope your toe is better!

Thanks again!

Ruth