question for weight lifters...

[Raw Jewelrylady]

Hi everyone, I have been Raw for about 12 weeks now & I have the food plan down. I've lost 18 pounds which is great & I plan on losing more. I am currently exercising an hour a day-walking-treadmill-bike.
I would like to start back on a weight lifting regimine.

I had a personal trainer 10 years ago & he set up a program for me to do Mondays-arms/chest/ Wed-legs/ calves Fri-shoulder/back/abs ..He pushed me hard-I got into great shape, but I was so sore I could hardly move.

My question-do you need to do the one week recovery (for each muscle group) or can you do a more easy format of weights....(like all over body every few days to tone-up) I really am dedicated to getting in tip-top shape.

Thanks, Lana

[Qman]

as a trainer for almost 20 years i come to truly understand that the body does not grow or get lean when training....but when resting. the key is training hard(YOUR level of hard that is) and BRIEF. then eat well and rest. work the WHOLE body at once. pick only ONE exercise per group or a big muscle exercise. like say squats or chin-ups(that's right chinups; ) girls can learn to do them. don't worry about shaping and isolating that's all marketing crap. train hard. train well. rest. eat live foods. and sit back and watch how fast you change.

[Raw Jewelrylady]

Thanks QMan- I am so excited to get back into my weights. I will keep it simple-eat live/raw & get the rest my body needs. I love your answer...& I need to hit those "squats" hard..Thanks ;)

Lana

[theresaann]

hi there~

I just also got started working out again with wts. I have been using the firm dvds, and they helped me get to a baseline of strength in the last 4 weeks, but I'm bored with them (I have to switch up workouts every 4 weeks or so cause I get bored with routine...), so I created a circuit training program to do 2X a week and jog for 30 min. 4X a week with 30 min yoga after that.

I alternate an upper body exercise like bicep curls, with a lower body exercise like squats, doing all the major muscles for 10 reps all the way through without stopping (GREAT cardio workout too, that way) then repeat the whole circuit. It takes me about 40 min. I also do abs in that circuit. I'll post the routine-maybe it can give you some ideas.

I have free weights, a step bench from step aerobics, and a big exercise ball, plus exercise bands for traveling, and a yoga mat. I've found this, plus some good cross trainer shoes, is all I need to get a great workout. I don't like gyms-think they are overpriced, and why drive somewhere and take all that extra time when I can throw on workout clothes and do it in my own home?

WEIGHT WORKOUTS

Warm up with BWO+ (basic workout plus-a 15 min spinal alignment workout on dvd at tapp.com), then do two sets for each exercise-10 reps of each w/ heavy wts, moving from one to the next without resting. Then repeat entire circuit. Stretch well when done.

TUESDAYS AND FRIDAYS

Push ups

Wall squats with ball

Military press

Static lunges

Tricep dips

Lunges with knee up on step

Upper back flyes

Step ups on high bench, weights on shoulders

Bicep curls

Glut lifts kneeling over ball with weight(30-40 each side)

Lateral side raises

Quad extensions on back with ball between ankles

Lat pull ups

knee curl unders with ball (work up to 20 or more)

knees to chest on back with ball under legs (work up to 20 or more), first front, then obliques, side to side

crunches on top of ball, first front then obliques one side only, then front-side-other side (work up to 20 of each)

Repeat circuit

MONDAYS, WEDNESDAYS, THURSDAYS AND SATURDAYS

warm up BWO+, then Power walk/jog 30 min followed by 30 min yoga-cat/cow, then standing and lying routine

Begin with 5 min powerwalk, then jog as long as possible, then walk fast until you can jog again. Repeat this cycle for 20 minutes, then walk for 5 min to cool down-that’s it! Work up to jogging continuously.

[Raw Jewelrylady]

theresaann-thanks for the great ideas. I am not going to join a gym-I have a workout room in my basement w/free weights, weight bench, treadmill, bike, yoga mat & exercise ball & a weight machine.

I'm like you, I get bored w/ tapes easily-except for Tae-bo...I love it. I also have a yoga tape that has been ok in the past that I need to incorporate.

I will analyze your program, I've heard great things about the "circuit training" concept.

Thanks for the writing
Lana

[rawfigure]

great ! I think the benefits from weight lifting are numerous and fit right in with the Raw Living Lifestyle.

Recovery depends on how heavy you are lifting. I like the Pushpull system to maximize recovery

Push day /Shoulder, Tricep, Chest
Pull Day /Back and Biceps
Legs and Abs another day.

There are some great work outs here....if you scroll down you will see some full body circuits.

http://www.bodybuilding.com/fun/bbinfo.php?page=WorkoutPrograms

You need to push the weight beyond what you body can do easily to effect change. You really cannot "tone the muscle", it is a term we all use but in reality you build muscle and to get that toned look you reduce the bodyfat.

Light weights burns calls but you need to lift in the heavier 8-12 range for now.

[Raw Jewelrylady]

Thanks Rawfigure...I appreciate your input. I will check out the link. Yes, You are right-not "tone" the muscle-but build & change my body. :D

Lana

[SparklePlenty]

Lana, the great thing I find about eating raw and weight training is the reduction in soreness and recovery time. Really!! And I train hard too!

Jan

[Raw Jewelrylady]

Thanks Jan- I am looking forward to getting started. When I worked w/the personal Trainer 10 years ago-he had me eat-grapefruit/plain oatmeal...chicken/fish/potato...& then chicken or fish /potato & broccoli. Oh-& I could drink diet pepsi-now how's that for nutrition.

I did this plan for about 8 weeks & got into great shape-but it was so hard.

By doing the weights/walking/yoga & Raw combined I really think I will be able to see much quicker results & won't be in week-long pain-not to mention the great foods I'll be enjoying. :p

Lana

[LeanAndHungry]

If short and sweet is preferred, you can try something like this.

Squats
Chinups
Dips or Bench Press

You don't need anything more complicated than that. Every major muscle will be worked with that routine. If you work hard enough that you simultaneously love and hate your weight training sessions, then you will reap great rewards.

[Raw Jewelrylady]

Thanks Brad- I really appreciate the input. I'll check out your journal.

Lana

[paprika]

You might find this website helpful, it's one of my favorite bookmarks: http://www.stumptuous.com/cms/index.php

Krista has several pre-planned workout schedules you can try. Personally, I do a basic full-body workout three times a week; squats, deadlifts, bench presses, and pull-ups.

[Raw Jewelrylady]

Thanks Paprika, I will check it out..
Lana