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HHOANG4 SparkPoints: (85)
Fitness Minutes: (0)
Posts: 8
10/23/13 10:31 A

I'm not familiar with Ripped 30, but do you feel like your getting a good workout? Is it challenging to you? If so stick with it, if not either increase the weight so you feel the burn in the 12 to 15 rep range for toning.

MOCHA_ALMOND Posts: 24
10/23/13 7:01 A

While I appreciate your opinion, I live in a locality where fitness videos far surpass the quality of a workout I get at then gym. Honestly. At the gym, women aren't allowed to "strength train" with more than 0.5-1 kg dumbbells. I can't count the number of times I've actually furtively done my squats/lunges/deadlifts with 10 lb dumbbells, or bench pressed 60 lbs, or something like that. Heavy weights are reserved for men and the workout I get is measly and worthless. I feel it is a huge waste of money and I've had to give up the gym. buy my own set of weights and work out at home.
It's so stupid here that the guy at the weights store wouldn't even sell me the 10 lb weights I asked for, saying they weren't for women. Now you might understand why fitness videos are my only hope and JM's ones at that because I find them enjoyable, and they get my heart rate up.

MOTIVATED@LAST Posts: 14,225
10/23/13 6:46 A

Which is one of the reasons I don't have all that much regard for so-called "strength training" videos - so many of them go so fast and turn it into virtually a cardio workout, rather than ST.

M@L

MOCHA_ALMOND Posts: 24
10/23/13 4:19 A

But in the DVD that I do, (Ripped in 30) she doesn't hold the positions for too long! I mean not necessarily a "bounce", but the reps on some exercises, (squat press, lunges with bicep curls) for example, are closely spaced and we hold each position for like, 2 seconds!
Anyone who's done this video, please tell me your opinion!

MOTIVATED@LAST Posts: 14,225
10/23/13 2:20 A

Heck yes! Strength training should always be done in a slow and controlled manner. Doing them slowly is harder and more effective, as it is your muscles doing all the work, not 'bounce' or momentum.

M@L

MOCHA_ALMOND Posts: 24
10/23/13 12:50 A

Thank you everyone for your replies. The reason I was so worried is that I was doing all the squats/lunges as in the video with proper form and reps, and none of the modified versions. So I couldn't figure out for the life of me why, even after I upped 5 lbs to 10 lbs, I wasn't feeling sore, or even a burn in my thighs. Do we need to hold each position longer to work muscles? Excuse my OCD!

LOOKSLIKELILY Posts: 261
10/22/13 4:07 P

Don't worry about that - I never feel sore after a work out these days unless it has been a while since I have worked out that particular muscle group. There are some people that think if you don't get DOMS, you did it wrong but they are wrong, everyone is different.

ARCHIMEDESII SparkPoints: (141,726)
Fitness Minutes: (212,000)
Posts: 20,858
10/22/13 11:11 A

MOCHA_ALMOND,

How many calories a person burns when doing a DVD workout of that kind is not an exact science. If you look through the SP fitness section, select an activity that is close a match as possible. Take any calorie burn with a grain of salt because nothing is written in stone. Calorie burns do vary not only from person to person, but workout to workout too.

Don't assume you must be doing something wrong because you don't feel DOMS after a workout. It may just be that you're body is better adapted to the routine. To increase the challenge, try increasing the amount of weight you use.

A person should not feel sore after every single workout. As your muscles adapt, that soreness will and should decrease. If you were constantly sore after every workout, that's not good. that's a sign that your body is not adapting to the workout and something is wrong.

We feel delayed onset muscle soreness when we change our routine. Once we adapt, that soreness should go away. Feeling sore is not an indication you got a good workout.



SPARK_COACH_JEN Posts: 56,434
10/22/13 6:55 A

Your best bet is to use a weight that fatigues your muscles in 1-3 sets, 8-12 repetitions per set. That's the most effective way to strength train, so if you feel like you're not working to fatigue, then I'd recommend increasing the weight.

Coach Jen

MOTIVATED@LAST Posts: 14,225
10/22/13 3:31 A

Soreness is really an indicator that you are doing something unfamiliar, rather than of an effective or ineffective workout.

As you continue to exercise regularly, your muscles get better at recovery, and you experience less soreness.

M@L

MOCHA_ALMOND Posts: 24
10/22/13 2:14 A

I finished Day 3 of ripped 30 Week 1 yesterday. I do most of the moves with 4 kg dumbbells, except the chair squat with shoulder raise. I noticed that most people say they are sore for days with 5lbs, but I don't feel so sore! Also, my abs and arms feel more sore than my glutes/hamstrings, does it mean I'm missing something? I pay attention to form first and then execute an extra lunge or two if I feel I've done lesser reps than the girls.
Also, how much do you burn with this video if you use 8-10 lbs?

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