Silo

Seriously Silo, I would think that you would rock that look as you are right now??? Have you tried something similar on to see how it looks (and most importantly) gotten someone else's opinion?

I share your bellyphobia, so I'm giving out advice that I'm not taking myself, lol! [emoji6]

Yeah, unfortunately I have a belly roll similar to the one this woman had presurgery. When it's out of the way my stomach is fine but as it is, it makes a sizable bulge and often a weird visible roll on the front of my skirts/pants. I do a lot of strategic dressing and standing to cover it up. I pretty much always wear tops that kind of tuck in at the waist and if I can't, I wear a twinset cardigan on over top to disguise my midsection. The pictures below are me from the side with the roll out of the way (lol), in its normal spot, and then me from the front. Sorry for the terrible filter on the one on the left. I took it and then when I tried to put it together it was super dark so I had to use a filter that would make it at least somewhat visible.

I spent the majority of last year focusing on improving overall strength so I didn't really get far with losing the final pounds. I've been cutting since January 1 though and my goal is to be finished at the end of May. So hopefully I can get a few cute summer skirts and tops to tuck into them by then

I don't really attempt the Olympic lifts like snatches, cleans, etc. I have nobody to show me and no mirror and I feel like trying them on my own is just a bad idea. At some point I may get a trainer so that I can learn them but until then, I leave them out of any complexes that I consider doing.

Yep totally did a workout lift wrong last night, was supposed to do between legs bent row, I did not put the bar in between my legs like your are supposed to but stood in front of it and lifted it like a log using the little nub that sticks out from the weights;

 

"Impressive, but nope. This is how you do it."

Are you talking about a landmine row? If not, what do you mean?

(I've been incorporating some landmine-type work lately so this caught my attention.)

Is that what you got out of what I'm saying?

No, it's more like, "I've plateaued in the upper 20s/lower 30s for push-ups, with most of the next progressions suggested putting strains on my rotator cuffs which are starting to hurt when I run, so I'd rather modify the progressions in some way that will continue to give me the core and tricep work that push-ups will without relying on my pecs for support, which is what most male-focused training regimes will do."

This is not "Wah, I can't do pull-ups."

That's exactly what I got out of this thread. Next time detail your problem in the first post, not the second page.

Women do not need female specific training programs. Might we want to focus on different things than men for aesthetic reasons (e.g., glutes vs traps for some--not all!)? Yes. But completely different programs? No. If a program calls for a lift that is difficult for me, I use lower weight and keep at it. If it calls for something I can't do (e.g., pullups) I find an alternative that works until I can (e.g., lat pulldowns, band assisted pullups, etc.) I don't say "I'm a girl, I can't do that" and that's it. Yes, my weight progressions are slower but that doesn't mean I need different programming. Worrying about wide grip pullup progressions and post workout lipid/carb burns leads to analysis paralysis. Pick a program and do it. If it's difficult, good. We grow stronger, mentally and physically, in tough times much more than in easy times.

What I was talking about is tangentially discussed here: http://rebellion.nerdfitness.com/index.php?/topic/75813-pull-ups-and-long-head-of-the-triceps-sorenesslimitation/

When you're doing an exercise which uses multiple muscles, you can only either (1) go so far as the weakest necessary muscle for the movement, or (2) adjust the movement somehow.

We aren't smaller, weaker versions of males. We have the same muscle locations, but not necessarily in the same size ratios or the exact same types. This is why your typical, in-shape woman can crank out as many sit-ups or squats as an in-shape man, but will be very unlikely to be able to do as many pull-ups or push-ups. To explain another way, our ratios of slow and fast twitch fibers are different than men's typical ratios for some muscles, and our upper bodies generally contain less muscle mass while we have more equivalent muscle mass in our lower bodies.

As another example, men are more likely to find pull-ups harder than chin-ups or find pull-ups and chin-ups to be of about equal difficulty, whereas women are more likely to find chin-ups easier than pull-ups - women don't usually activate our lats as much when doing pull-ups because our arm muscles tend to be stronger than our lats, and since we're using mostly arm and shoulder strength anyway the chin-ups (which are incorporating our biceps) are usually easier for us. This has implications for things like progression sequences - there's a popular body-weight routine out there (can't find the link now) which suggests people do diamond push-ups to failure, then Army push-ups to failure, then wide-spaced push-ups to failure. The wide-spaced push-ups are supposed to be last because they allow more support from the pecs, which makes it easier for men to dole out more push-ups; but for women, in comparison to most men our pecs tend to be underdeveloped vis a vis our arm strength, so whereas for men this exercise is supposed to be easy as strong pecs support tired arms for women this exercise is more about tired arms being forced into action again to make up for weaker pecs.

Also, our lactate threshold is usually higher, so it means something different if we're training to muscle fatigue or muscle burn.

Finally, most likely due to estrogen levels, females tend to burn more lipids than carbohydrates during exertion, so our post-workout dietary needs may be different than what males require.

I admit to not being an expert in this, which is why I was hoping for more resources. We can use the same training regimens as males, sure, but I don't want to be straining some muscles out of ignorance because I'm overtaxing them while not really putting other muscles through their paces. It's all well and good to say that these things need to be individually tailored, but that's hard if we don't acknowledge what our needs are.

This is majoring in the minors. Fine if you want to do it but completely unnecessary.

As far as lifting weights goes, if the progression (adding weight) is too fast for you, use smaller increments. Instead of adding 5 pounds, add 2.5, for example. Women can do the exact same exercise programs as men--we have the same muscles. When training varies, it is generally due to either sex tending to want a different look (e.g., more men than women want to build traps.) If you want a couple of programs that were written with women in mind, though, the books Strong Curves and New Rules of Lifting for Women might appeal to you.

Doing incline situps when I didn't set the pin properly on the board, put my legs on either side of the board to sit down, the thing slipped and scraped both interior ankles. No damage, one is slightly sore to the touch, but man did I feel dumb. Since then I've been really paranoid about the thing, pushing down real hard each time to make sure the pin is set. 

It was like this one but older and rattier.

Ouch! Painful.

On Saturday I had my bar up on squat stands. Keep in mind that I have a standard (15 lb) bar, not an Olympic bar. I normally take a bit of weight off one side then the other in order to keep it somewhat even. Well, that day I was not thinking and took all of the weight off one side, causing the bar to flip up and go flying over into the wall. Fortunately it missed the sump pump and radon abatement system. However, one set of plates were the sand-filled kind and now have a slow leak. Plus, I managed to not get injured at all.

I did not. I was doing 3 sets at this weight, followed by one additional go-until-failure set, and only noticed that I don't know how2math after the 3rd set. I did go until failure afterwards, though. Hooray for getting more reps in than last week with the same weight?

Absolutely hooray for that. That's a PR!

I usually workout alone. I have equipment at home so I do it there. When I go to the gym, I just don't talk to people and they rarely talk to me. When they do talk to me, it's just to ask a simple question (how many sets do you have left on this machine?) I don't do classes (just not into anything that is done class-style.)

I was rocking it during bench press thinking to myself "oh man, this is 5 pounds more than last week and it feels easier? Awesome! Sick gainz!"

 

After all my sets were done, I got off the bench feeling like a freaking boss...and noticed that I had forgotten to add the extra 5 pounds.

Ah, that is too funny. The big question--did you then add the 5 pounds and do another set?

I've had a Paragard for nearly 6 years now. I love it. When this one expires in 4 years I'll have it replaced with another.

Hello All,

I have been away for...quite a few challenges. Last year I did 2 (3?) as a Scout and then tried a few other guilds and then petered out a bit. Ended up being a fair weather runner last winter (meaning that I didn't run once it was cold) and then this year have barely run, though I've kept up with my strength training efforts. Anyway, I'd like to get back to running a bit more because I'm missing it and because I feel like it's the best cardio fit (other than walking) with my overall fitness goals/preferences. I need to rebuild a base and it seems like a challenge is a good way to work through it. Here goes.

Main Quest:  Achieve a well-rounded state of fitness, which to me means proficiency/effort in the areas of cardio and strength training, as well as weight control.

Goal 1: Rebuild running base. I'm a bit late to start so I'm defining these weeks as Thursday through Wednesday, with runs on Thursday/Saturday/Tuesday. My plans for each week are:

• Week 1: Run 1.25 miles, walk to finish out 30 minutes.
• Week 2: Run 1.5 miles, walk to finish out 30 minutes.
• Week 3: Run 1.75 miles, walk to finish out 35 minutes.
• Week 4: Run 2.0 miles, walk to finish out 35 minutes.
• Week 5: Run 2.25 miles, walk to finish out 40 minutes.
• Week 5: Run 2.5 miles, walk to finish out 40 minutes.

Goal 2: Moderate expectations for strength training while while cutting calories.

• Bench and OHP - continue with 5/3/1 program, hitting at least minimums on all sets but not attempting PRs on AMRAPs. Cut out additional sets if necessary if strength declines slightly in order to conserve energy for lower body work.
• Squat, deadlift, front squat - continue with 5/3/1 and 5s progression. Lower body lifts don't seem to be problematic for me during a cut and this is the area I want to get stronger so if any special effort is to be made wrt getting stronger right now, it's going to be with my lower body lifts.

Goal 3: Lose fat. I've been up and down with the same 5 pounds all year. I'd like to get past it and lose the final problematic chunk of fat around my middle once and for all. The plan:

• Eat at MFP calorie goal plus whatever extra calories I get for exercise.
• Have one free meal per week.
• Use one larger refeed every 10-14 days, if necessary.

For me, it was just a matter of doing my thing, providing her with information (whether is paleo stuff, exercise etc) and not giving her a hard time when she did what I thought she shouldn't do, but also being kind of her cheerleader when she did. I went paleo before she did, and as a result I did my own meals, and would cook the extra stuff she wanted. If she wanted smores for dessert, she'd get them and I wouldn't say anything. If she said something that I could make a point with, such as "I wish I had as much energy as you" I'd reply with, "Well I eat right" and that'd be the end of it, the intention being to get those seeds planted, then try and nurture them slowly.

I think me getting into the gym, enjoying it and the physical changes REALLY started it up though. She's just now starting the Stronglifts 5x5 program after spending some time on dumbbells, and the excitement she gets after managing all reps is nice to see...

She's now taking a REAL interest in what I do, and wanting to learn how to take care of herself better instead of just saying it and then letting it go. Keep in mind this is a good 3 years or so in the making...

Yes. My husband did not start eating better or exercising when I did. Eighteen months later, he started working at it. Mind you, he didn't really complain about how he looked or felt in the meantime, but I think that seeing me stick it out and improve was at least a bit in the way of motivation.

This really isn't a woman issue because it happens with all sexes. People don't like something about themselves but they don't dislike it enough to change. For a long time I didn't like being fat and out of shape but it didn't bother me enough to do anything about it. At a certain point I was bothered and that's when I was suddenly motivated to lose weight and get fit.

My suggestion is to keep asking if she wants to go to the gym/run with you in an offhand way ("Hey, I'm headed to the gym. Wanna come? Okay...") and keep making your healthy meals whether or not she eats them. You can't really do more than that because the choice of whether or not to make changes is truly up to her. In the long run, you have to decide whether or not the behaviors and health and self esteem issues are something you want to see/hear about on an ongoing basis. It's okay for her not to actively try to be healthy but it is also okay for you to say it's not something you want in your life.

I would tell her that it's not up for discussion and the next time she brings it up, the conversation is over. Then I'd do that--say "goodbye!" and hang up when she brings it up, reply "unsubscribe" to emails, etc.

Have you ever tried this with gym clothes? Ten hours later they are pretty gross. 

Put them in a plastic bag and then inside a gym bag. Leave the gym bag zipped up all day. Then in the evening wash your clothes. Adding white vinegar to the water helps. You might also try rolling the sweaty gym clothes up in your wet shower towel before putting it in the plastic bag.

This.  I have a couple of good, high quality friends, and a great girlfriend.  But I cannot spend more than a couple of hours around them without feeling social fatigue and needing alone time to recharge.   Even when I'm forced into a large social situation, my head is in the clouds and I'm miles away to keep a hold on my sanity.

 

I can't remember who came up with the term Social Mana, but they really hit the nail on the head with it.

The part in bold really stands out to me. I usually refer to it as going to my happy place. I may be in a group but I'm not necessarily engaged during times like these.

I pretty much have my husband and daughter who I can be around for long periods of time. A lot of that is because they also will be quietly absorbed in whatever it is that they are doing for long periods of time. When either of them start talking, I'll be engaged for awhile and then I will suddenly just need quiet. It is far easier to tell my daughter that it is time for quiet time than it is for me to say such a thing to my husband (especially since he doesn't get super talkative very often so it seems really rude to ask for quiet on the rare occasions when he does.) 

Our extended family (our parents and sisters and their husbands/kids), I like perfectly well but the bigger groups are just a bit much after a certain amount of time. I am certain that most of them think that I have some sort of digestive problems because I will always retreat to the bathroom for a bit of quiet time about 2-3 hours into any visit. My sister knows that I am just going off for a little break and will usually say "I've got this, go on upstairs."

Other large groups are kind of meh for me. If I know one or two people and can stick to hanging out with them within the bigger group, I am fine. If it's a group where my husband knows people and I don't, I tend to go to my happy place. A few months ago we went to a bowling fundraiser for one of my husband's coworkers. I had met the officers with whom we shared a lane several times over the years and I probably talked more to them that night than I had in the preceding 12 years that he's worked with them. My husband came home a few days later and said that one of them said that he didn't know I ever talked before the bowling thing.

Mmm. I love the cold. I suggest more layers of clothing. Removable layers, in case you get too warm. Winter exercise in my basement = sweatpants/hoodie over shorts/tshirt until I get toasty and take them off. (The former, not the latter. Not quite into nude exercise.)

In non exercise times outside, if it's really cold I focus on trying not to shiver. Sounds counterintuitive since shivering warms you but the extra effort to work against shivering warms me up a bit more on top of the shivering itself.

I am waiting for my stupid thing to catch up with me. I recently moved my rack to a different wall in the basement. The setup is much better overall but it is closer to our hot water tank and furnace. Two times so far, when moving the bar from the rack down to the floor, I've turned around without watching and whacked the pipe that runs down the side of the tank. Not super hard but there was still a reverberating DUNNNGGGGGG sound with it. I might have to put up a sign to remind myself to watch out

I do close grip bench press and bench dips, which are compound exercises but good for triceps. For biceps, I do curls but this is the first exercise I drop if I'm short on time.

I'm on an upper/lower split, 4 days a week. On OHP day, the CGBP is my main assistance exercise. At the end of my workout, I finish with tri-sets of barbell curls, band pull aparts, and bench dips. On bench press day, I finish with tri-sets of Zercher squats, hammer curls, and glute bridges. (I know that it seems weird to do ZS and GB on bench press day but I have my workouts set up to include some of the glute-centric stuff I learned through Strong Curves.) Like I said, if I'm short on time, I drop the curls from either tri-set. 

My suggestions are:

- Build muscle. I'm not sure what your current gym routine is but get on an established strength program for beginners, such as Stronglifts 5x5, Fierce 5, or All Pro's. If you prefer bodyweight training, You Are Your Own Gym is one option and there are tons more. Pick one and follow it to the T while eating properly (I'd suggest bulking.)

- Stop comparing yourself to others and looking for a medical issue. You appear to have low muscle mass, not bloating. If it doesn't feel like somebody is sitting on your bladder or punching you from the inside, it doesn't feel like you're pregnant.

- Stand up straight and stop slouching. Good posture is a matter of being "slightly flexed" like the picture on the left. Even the most fit people out there can have a pot bellied look by slouching around like the picture on the right.

I think you're confused. You can't spot reduce fat. If you're only working one specific set of muscles, of course you're going to see change. Building muscle and reducing fat are not the same thing.

Agreed.

You lost fat while belly dancing because you were burning more calories than you ate. You likely lost inches all over, whether or not you measured other parts of your body and realized it.

As far as targeting specific muscles for growth (in either size or strength), yes that is absolutely possible. If you're noticing growth in a short period of time, you're likely seeing the "pump" effect, which is increased blood flow to the muscles that you're working plus some water retention, which helps muscle repair. Muscle growth is more of a long term effort, especially for women, and is very possible but not what many people would call easy.

Our gardening season is pretty much over too but I am thinking about next year already, though. This year's garden was a bit of a disappontment due to excess rain in June. The beans and cucumbers did well but tomatoes did not. We built these raised beds a few years ago. We had to have a bunch of soil brought in to fill them and now we're at the point where we need to add more soil and amendments. I'll probably work on it some this next weekend.

I started losing weight in Jan 2014 and through that winter I was cold a lot even though I had always run warm (rarely wore sweaters.) Last winter I was 50 pounds lighter, obviously with less fat/insulation but didn't feel cold as much. However, I was eating at maintenance. I think that calorie restriction can make you colder, no matter your size.