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Stumped or Stalled
Dear Reader:
The following letter from a Ms. Fitness reader caught my attention because the writer seemed so honest, and so clearly frustrated. On one hand, it seems that with all the diet and exercise books, internet sites and magazines available everyone should be an expert. However, as this letter illustrates, this is not the case.
Michelle, the writer, is stumped and her progress is stalled because she doesn’t understand the most basic tenet of exercise: it’s not the program or products, it’s the effort and consistency. We all wish there was one simple, clear-cut way to get in shape. However, our lifestyles, schedules, body type and tastebuds make it impossible for one program to work for everyone. No matter what program you choose to follow, you must modify it to your specific preferences.
Michelle writes:
Generally, I am not a very athletic person. In September this year, I began going to the gym and using the Nautilus and Lifecycle machines. At the time I weighed 174 pounds at 5'3". After several weeks, progress was too slow and I was getting frustrated, so I began reading. My head is spinning. I've read so much and everyone has a different opinion I don't know what to believe. I have made some progress. Depending on the day I weigh between 157-160; however, I've hit a plateau. |
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Set Reasonable and Small Goals
To go from 174 to 158 pounds in a matter of weeks is stupendous! Five pounds a month is a perfectly reasonable weight loss goal, and you’ve doubled that! Be proud of yourself; not frustrated. If the weight loss happens faster, it’s a time to celebrate but don’t set goals so difficult that you get frustrated. Exercise works, but it takes time!
Look at your first few weeks as proof that a program of cardiovascular exercise, plus weight training on machines achieves its purpose! If you feel bored or frustrated, try different forms of exercise. Stairclimbers, aerobic classes, bikes and rowers are all great ways to perform cardio exercise. In the weight room there are dozens of variations to work each muscle group. Experiment. As a matter of fact, changing your routine every three-to-four weeks is a great way to avoid sticking points.
Now, regarding your diet question:
To be honest Tony, I don't stick to a strict diet and that has probably slowed progress. But really, I don't know what an appropriate diet is. Some say high in protein, some say high protein causes kidney problems. Some say no fat, some say some fat is good.
Some say to cut back to 1,000 calories, some say 1,500. What do I do?
Listen to Yourself
From that statement I can tell that you are aware of some of the things that are too calorie-dense. Give yourself credit for identifying a potential factor in your weight gain. If you know that double-fudge brownies are high in calories, than reduce your portions!
Remember, a calorie is a calorie is a calorie, no matter what its source. It is generally agreed that eating a diet where 40 percent of your calories come from carbohydrates, 30-35 from protein and 25-30 from fat, is healthy. It is also a fact that vegetables and most fresh fruits are loaded with vitamins and light in calories. Desserts are nearly always high in fats, simple sugars and calories, so eat them in moderation. Foods cooked as close to their natural state are nearly always low in calories and high in vitamins and minerals, so eat them heartily. Avoid saturated fats.
Michelle continues to question:
My goal at the beginning of each week is to work out 6 days; however, it's more often 4 days per week. I run roughly 40 minutes and the rest is strength training.
I watch guys and they lift enormous amounts of weight and growl and grunt and strain. Thinking I was being too easy on myself, I added squats and lunges to my routine. I lunged 3 sets of 12 reps with 20 lb. dumbbells in each hand. Felt great, just a little shaky towards the end. Then I did squats with 55 lbs. behind my neck for 4 sets of 10 reps each. No problem; until the next day and most of the week after. I could barely move. So, after the pain was gone I did the same routine only with 10 lbs. in each hand for lunges and 45 pounds for the squats. I wasn't as sore, but it was a different soreness.
You know how you can take a piece of material and stretch it too far and it loses shape? I felt like my leg muscles were stretched too far and had no where to go. My questions are:
1. How much weight should I lift?
2. What muscle groups should I work together?
A Weighty Issue
Wow! I bet you were sore, but I applaud your effort. Lunges use your body weight to work against, and right now you do not need to add any more resistance. Same with squats--my educated guess is that the 45-pound bar is plenty of weight to begin with.
Weight training is called progressive resistance exercise. That means you begin with low weights, and work your way up. The muscle soreness you experienced was from using too much, too soon. There is no permanent damage from this type of overtraining, although it can be extremely uncomfortable. You will reach a point in weight training, however, where you won’t be satisfied unless you feel a mild amount of soreness the day after a workout. That soreness is not your muscle being stretched too far, it is the result of blood being pushed deeper into the muscle tissue. This blood and oxygen supply is what enables the muscle to become stronger and more toned. This mild soreness is a good thing.
There is no science to what weight you need to use. If you perceive exertion on a scale of one-to-ten, with one equivalent to sitting in from of the TV and ten equivalent to climbing to the top of Mt. Everest, than the exertion level you want to work out should be a seven. Your first experience with lunges and squats was definitely a nine and should be avoided. Add or sometimes subtract weight depending on your energy that day, and the machine or exercise you are performing. When a particular weight gets to simple (a level five), increase your poundage.
As to your routine, if you are working out consistently at four days a week, then set up a four-day per week routine. The object is to be consistent.
There are many ways to group exercises. As a beginner, the “push-pull” theory works best. This uses opposing muscle groups to provide balance to your routine. On a four day per week schedule I would suggest chest and triceps, back and biceps, thighs and hamstrings, shoulders and abs. On your fourth day you may also want to add extra work for a problem area, such as inner thighs or triceps.
Michelle writes:
I have not been working this year; however, I will be teaching next year full time and I know I will be exhausted. Are there any supplements for energy?
I desperately want my body to look like the women’s bodies in your magazine. I don't want to just be skinny, I want muscle definition in my back, legs, chest, shoulders, arms and butt. Does this mean I have to work out hours every day? I am 26 years old and I want to be sexy, but every place on my body shakes and jiggles when I walk.
Any information you have on books or supplements you have would be appreciated.
Where to Go from Here
Including your 40 minutes of cardio, the routine I described should not take more than an hour and one-half. Yes Michelle, some of the girls in the magazine workout quite a bit more, as you may once you’ve achieved your goals. For the time, take it in little steps with a schedule and diet plan you can live with. In time, I’m sure you will see the body of your dreams emerging.
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Ask Tony articles are reprinted by permission of Ms. Fitness magazine at P.O. Box 2490, White City, OR 97503. Ms. Fitness® is a registered trademark of Wally Boyko Productions, Inc., in the USA, Canada, European Union and other countries. All rights reserved. Wally Boyko Productions, Inc. P.O. Box 2490 White City, OR 97503 USA 1.541.830.0400 |
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