Still think you need to kill yourself with cardio? Think again....pic heavy
I just posted above the reps and sets for beginners, but what *I* do as part of my program is alternate heavier weeks and lighter weeks. On the heavier weeks, I work in the 3-6 rep range (very heavy) with 4-5 sets. Lighter weeks I work anywhere in the 8-15 rep range with 2-3 sets. It all depends on what lift it is, what week it is, how I'm feeling, etc.
Great post! I can't see any pictures (none on your profile, either). What am I missing? :)
Julie, 5' 3", age 42. Starting weight: 263, Surgery weight: 255
Blogging at www.freejulie.blogspot.com
Blogging at www.freejulie.blogspot.com
My mouth has dropped open... OMG...!! you look amazing. Congrats!!!
Now I must say.. I'm doing the math. You had surgery on 3/10 so you started lifting in 10/10??? so you have only been lifting for 7 months? Is that correct?
If so... double OMG... So happy for you. I think I may need to use my gym membership for more than walking the track.
How do you learn so much about what to do? Did you hire a trainer or find a partner?
Now I must say.. I'm doing the math. You had surgery on 3/10 so you started lifting in 10/10??? so you have only been lifting for 7 months? Is that correct?
If so... double OMG... So happy for you. I think I may need to use my gym membership for more than walking the track.
How do you learn so much about what to do? Did you hire a trainer or find a partner?
Yep only 7 months, and only 5 of those months have I followed a decent routine. The first couple months was more about me learning the lifts and winging it myself.
I started off going with my husband and he showed me how to use some of the machines. I looked at the diagrams on them to see which muscles they worked. I spent a lot of time watching the men lift in the free weights section, and started copying them. I want big muscles like them (only in a girly sense) so I figured I should lift like them.
Then I found a program called Growth Stimulus Training. It's a hypertrophy program and I liked how it was laid out. The program originator helped design my current routine for me, but I've made minor tweaks and will make more changes to my program this month. It's good to switch up the exercises every few months.
There is a good book called The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess. You can get it on Amazon. It's a really good start for females looking to get into weight lifting.
I started off going with my husband and he showed me how to use some of the machines. I looked at the diagrams on them to see which muscles they worked. I spent a lot of time watching the men lift in the free weights section, and started copying them. I want big muscles like them (only in a girly sense) so I figured I should lift like them.
Then I found a program called Growth Stimulus Training. It's a hypertrophy program and I liked how it was laid out. The program originator helped design my current routine for me, but I've made minor tweaks and will make more changes to my program this month. It's good to switch up the exercises every few months.
There is a good book called The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess. You can get it on Amazon. It's a really good start for females looking to get into weight lifting.