Re: [bffm] Shaking Up Your Routine

[Guest guest]

reading alwyn cosgrove

i'm thinking about my overall body functioning

i don't remember how he puts it, but how does my body work as a whole

not just getting good at squats or dead-lifts (which is what i've

been working on)

but the whole body

and my abs stink

i've always had weak abs and i had abdominal surgery in December

and i started my trainer -- started all this-- two months and half ago

and my abs have not been addressed

they are by far the weakest part of my body and i could be doing

better (and safer)

squats and deadlifts if my abs were actually engaging

as a weak ab person -- i do everything while leaving my abs out of it

i think i freaked my trainer out friday when he realized i was doing

the squats and deadlifts without holding in my abs

so i need to do something about this

somewhere alwyn says there is an incorrect assumption on the part of

trainers not to start a workout with the abs

but if it is the weakest part, it should start the session

so i need to bring my abs to front and center of my training

do i get my trainer to start focusing on my abs?

or do i start going to pilates class at my gym a few times a week?

about three years ago i was going to pilates class at this gym and i

started out the worst one in the class

which i thought was cool at first because i'd have a lot of room to

improve

but months later when i wasn't improving i talked to the teacher and

she said i needed personal training

which i wasn't going to spring for at the time'

so i basically flunked out of pilates that time

how do i do it differently this time?

if i could just get in the habit of walking with my abs held in

our using my abs through out the day -- it would be a lot better

but this is an old, old habit

i think when i was about nine i saw a playboy magazine with a model

with her abs sucked in and i decided bad guys hold in their abs

and i would never hold in my abs

> OK, what is everybody doing these days to shake up your routine?

>

> Last week I got a new exercise doohicky that I mail-ordered:

> resistance

> bands. They look like the rubber bands that tie up bunches of

> broccoli,

> but bigger. I saw it being demonstrated on one of The Fit Show

> videos on

> the web, and it looked interesting. You put it around your ankles, go

> into a slight squat, and side-step. Good for the upper thighs and

> glutes.

>

> I also ventured into " the other side " of the gym yesterday. Instead of

> my usual lat pull-down on the Nautilus machine, I did a cable lat

> pull-down. Definitely works the muscles in a different way.

>

> After reading a bunch of Alwyn Cosgrove articles the past few days, I

> decided I need to be more conscientious about shaking up the number of

> reps and the amount of weight I use on the machines. So, on some of

> them, I went down on weight and did more reps as slowly as

> possible. On

> others, I went down on weights and went as quickly as possible. On

> others, I went up on weight and only did a few reps.

>

> I also attempted to learn how to use the Nordic Track machine, but

> that

> thing was too darn complicated for me. I usually use a combo of

> elliptical and rower when I'm at the gym, but next time I go I'm going

> to force myself to use the Stairmaster even though it bores the

> heck out

> of me.

>

> I haven't given up my quest to knock out a dozen pull-ups, but

> progress

> is slow. I can't seem to get through more than three in a set,

> although

> I am able to do multiple sets. I'm hoping that shaking up my routine

> will get more muscle growth going in my back and shoulders.

>

> Naomi

>

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>

>

>

>

[Guest guest]

Tara you need a rest day, even if that day you do something more light

like walking, stretching, yoga. You will burn out if you don't give

your body an opportunity to recover.

>>>>I really want to compete in the fall in figure, but there's so

much info! i just don't know where to begin!

Tara, why no rest day?

>

[Guest guest]

I was waiting for to respond cause she's more eloquent than I,

but in my humble opinion, working out every day is as much of a problem

as dieting too hard. You need to trust that rest is good! Rest builds

muscle... yes, it's true!

If you continue to workout every day, you will find it hard to build

that muscle you want.

Diane

>

> Tara you need a rest day, even if that day you do something more

light

> like walking, stretching, yoga. You will burn out if you don't give

> your body an opportunity to recover.

>

>

>

> >>>>I really want to compete in the fall in figure, but there's so

> much info! i just don't know where to begin!

> Tara, why no rest day?

> >

>

[Guest guest]

Hi Tara! I was just wondering what you're competing in? Are you a

professional bodybuilder?

> >

> > Tara you need a rest day, even if that day you do something more

> light

> > like walking, stretching, yoga. You will burn out if you don't

give

> > your body an opportunity to recover.

> >

> >

> >

> > >>>>I really want to compete in the fall in figure, but there's

so

> > much info! i just don't know where to begin!

> > Tara, why no rest day?

> > >

> >

>

[Guest guest]

Very Cool Sites! Has anyone actually ordered those DVDs? I see them

advertised in Oxygen mag.

Also, has anyone ever done a bootcamp hosted by a pro fitness champ?

like: Phat Camp by Jen Hendershot

http://www.getphatwithjen.com/2006/index2006.htm

I think it might be a cool experience- but i dont want to get

scammed!

BTW, I looked up the Figure competitors for the Arnold Classic on

their site, and matched the girls' stats (height and weight) to

their pictures that are side by side on the latest Oxygen mag (I

think its August 2006!), and its pretty amazing to see girls 5'1 " to

5'7 "

look so similar in muscle proportion and chisel...weight ranges are

109-137!!

At the same time I wonder how many of them are leading a sane,

balanced life? There's a story about a Canadian girl, who finally

made it to finals to represent Canada, and she gave it up to have

her honeymoon.

Hope you all are experiencing progress and mental strength,

--

> > B/C I'm a psycho? No, I just don't know what would be the best

way to fit everything in. I really want to compete in the fall in

figure, but there's so much info! i just don't know where to begin!

>

[Guest guest]

Tara,

If you need a goal, how about competitive lifting? Many women say

they get a lot of satisfaction from it, and a great deal of

empowerment too.

Keep up the good work Tara, you have been doing GREAT!

I think the UDOs is working for you. Many people say it helps with

cravings, which make sense since it is giving your body what it really

WANTS.

You are up to 2000cals a day now? That is great. Do you think this is

a good maintenance level for you?

Have you noticed that your posts here have been much more up-beat,

happy, possitive? I have. You are doing a great job, Tara.

Barbara

> > B/C I'm a psycho? No, I just don't know what would be the best way

to fit everything in. I really want to compete in the fall in figure,

but there's so much info! i just don't know where to begin!

>

>

>

[Guest guest]

>

> You may be right . I don't want to turn into a nut. I just want some sort

of goal.

I love having a fitness goal. It's great for motivation but personally, I don't

like for it to be

appearance-related. Last year after I finished my first BFL challenge I trained

for a 10K. It

was a lot of fun. This summer I'm going to train for my first triathlon! You're

such a great

runner (I remember when you posted your treadmill speeds), you might like to

enter a

local road race. They are really fun and inspiring because you can see what

great shape

you are in by your performance, not by your looks.

I also like the power-lifting idea.

Good luck to you with whatever you decide for your next goal! )

-another

[Guest guest]

Well, you wouldn't be dead, but your periods might stop, your hair

might start to thin, your nails might get dry and brittle....oh,

wait....that was you three weeks ago!...lol.

Don't freak about the numbers, Tara, you are already taking steps to

get yourself healthy. I still think YOUR best use of a scale is as

target practice at the shooting range.

Keep up the good work.

Barbara

> >Wondering how accurate the Tanita scale athlete mode is. Got one and

> it's saying 9-10 %. I should probably get to 14% before I lean out for

> the competition. It's a hard process!

>

>

>

[Guest guest]

Tara,

I have been reading your posts for several months now and following

your progress. Although I congratulate you on your goal to compete

in figure, I wonder why you are still doing so much cardio? If you

are trying to gain muscle and fat, 3 sessions of HIIT per week

should be plenty of cardio for you. It appears that you may be

hanging on to the extra cardio in your fear that you will gain fat,

which in your case would be a good thing so you will even out

hormonally and be able to have periods again. Too much cardio can

be catabolic, which means you won't be gaining as much muscle.

Also, if you cut out the extra cardio sessions, you should be able

to fit in a day of total rest. We all know that rest is important so

you don't burn out and stunt your progress.

Jen

>

> > OK, what is everybody doing these days to shake up your routine?

> >

> > Last week I got a new exercise doohicky that I mail-ordered:

> > resistance

> > bands. They look like the rubber bands that tie up bunches of

> > broccoli,

> > but bigger. I saw it being demonstrated on one of The Fit Show

> > videos on

> > the web, and it looked interesting. You put it around your

ankles, go

> > into a slight squat, and side-step. Good for the upper thighs

and

> > glutes.

> >

> > I also ventured into " the other side " of the gym yesterday.

Instead of

> > my usual lat pull-down on the Nautilus machine, I did a cable lat

> > pull-down. Definitely works the muscles in a different way.

> >

> > After reading a bunch of Alwyn Cosgrove articles the past few

days, I

> > decided I need to be more conscientious about shaking up the

number of

> > reps and the amount of weight I use on the machines. So, on some

of

> > them, I went down on weight and did more reps as slowly as

> > possible. On

> > others, I went down on weights and went as quickly as possible.

On

> > others, I went up on weight and only did a few reps.

> >

> > I also attempted to learn how to use the Nordic Track machine,

but

> > that

> > thing was too darn complicated for me. I usually use a combo of

> > elliptical and rower when I'm at the gym, but next time I go I'm

going

> > to force myself to use the Stairmaster even though it bores the

> > heck out

> > of me.

> >

> > I haven't given up my quest to knock out a dozen pull-ups, but

> > progress

> > is slow. I can't seem to get through more than three in a set,

> > although

> > I am able to do multiple sets. I'm hoping that shaking up my

routine

> > will get more muscle growth going in my back and shoulders.

> >

> > Naomi

> >

> >>

> >>

> >>

> >>

> >

> >

> >

> >

[Guest guest]

Thanks Dr Val, I needed your post. I've started stretching as part

of my weekly routine but now I see I should add it to my long term

plan too (instead of doing it only long enough to resolve my current

low back issue).

Jami

>

> > Tried that. I know it has good merits, but I can't stand it. I

should do it

> > b/c my flexibility is crappy, but I'm not good at that

meditative stuff.

>

>

>

>