New Rules: Workout 1
Monday, April 08, 2013
Before I describe my first workout, I want to discuss why I am doing this, and what I am hoping to achieve from it.
A few months ago, I was in a workout/diet rut. I achieved 'goal weight,' reversed all my warning signs of metabolic syndrome and have maintained it for almost two years. That was the primary objective, but if I'm honest, I'm not really happy with my shape. I was kind of stuck on what to do next, though.
I spent so much time focusing on trying to get to goal weight, I didn't think about what I was going to do next if I got there. Like many people, I struggled with losing, regaining, and plateaus so often, I secretly believed I would never reach my goal.
When I read that Beechnut and others were doing "New Rules of Lifting for Women," it appealed to me as something new to work on as a 'next stage' in my fitness. I thought it would be great to join with others on something outside of the Spark trackers so I could follow with their progress, and have someone to ask questions! So I bought weights and the book "New Rules of Lifting for Life." A little different to NRoL for Women, but similar.
Today I did the first workout. Am I feeling pumped?
The problem isn't with the book or the program; it's me. I don't like weight training. I never really have.
I took classes in high school and college because I tried to make myself do it. Later, I hired personal trainers to make me do it. I know it's good for me. I just don't *like* doing it.
It's not because I'm afraid of 'bulking' up. Please. One thing I have never been is a pretty-pretty princess afraid that I might sweat or get dirty.
We're all here because we either had or have a weight problem. Remember that first day when you were going to commit to exercise, and you just hated it? I don't know about you, but I hated how I was out of breath I was and it was just so hard. I wanted to quit, sit on the couch, and treat myself to an ice cream sandwich for working so hard.
I got past that and eventually came to love walking, hiking, biking, kayaking, snorkeling and diving. I don't care how many calories were burned or exercise minutes I got. I do it for fun.
I am not there with weight training. I did the exercises that I selected from the program, but I can't say that I feel like I gave it my all. I didn't work to fatigue on some. I had a post workout banana-yogurt smoothie, but it felt like a dessert to me, and I'm not sure that I worked hard enough for it to qualify as fuel.
I am going to commit to this for the four weeks, but it is going to be a matter of discipline to do it. On the second workout Wednesday, I am going to try harder to force myself to pick up heavier weight, then let it fatigue. I know what it should feel like, because I've done it before. I have to resist the temptation to say, "Ok, good enough" before it gets there.
Please help keep me accountable. ;)
Member Comments About This Blog Post
I didn't like ST til I saw the results. Getting stronger is really exciting. And getting leaner and more sculpted is the icing on the cake. But it took a few weeks to get to "maybe this isn't so bad" and a few months to get "RAWR!!"
1141 days ago
As for feeling like you cheated - Make it your goal to add weight every time, until you can no longer add weight without sacrificing form. And wait till tomorrow... you might be sore anyway!
As for not liking weight training - I don't know what to tell you... I don't like it at home (I'd rather watch TV) but I do like going to the gym for ST. But for cardio, I hate the gym, I like walking, running and biking outside (or sitting on my butt in the winter). Maybe you need to put on some really great music really loud!
But if you make a chart, and then write down when you will work out, and have your sheet to keep track of your reps, and work on being stronger EVERY TIME, then I think it will get a bit more interesting. At least, it's fun for me.
Running was a lot of work - I hated running. I joined a running club to get started (a couch to 5k training class), and having everyone there every week kept me going till I got over the hump. Once I could do a 5K, I felt a lot better about running, but I'm still ambivalent toward it.
EDIT - Oh yea, what GETSTRONGERRR said about peer pressure... I do NOT want to wuss out in front of the meatheads at the Y. I was so excited to step foot in the Iron Court (the weight room), I did not want to be a flop. I fully intend to outlift them someday. :)
1141 days ago
Comment edited on: 4/8/2013 9:17:07 PM
Motivation for anything is real tough...getting it and keeping it.
I started weight lifting because I had surgery and wanted to recover, but I used techniques that I developed from my running days to stay motivated.
I read a lot. I read books, blogs, and forums. I started a board on Pinterest (take a look if you like, the link is on my SP page). I watched a bunch of Youtube videos on techniques to finesse the finer points.
It took 2-3 months, but once I got over the awkwardness, the soreness, and saw some tangible results in strength and body shape, ST went on auto-pilot.
It's tougher to do on your own at home....not impossible, just tougher...there's no peer pressure.
But we can give you plenty of that! (accountability is just a nice way of saying peer pressure isn't it?)
So lay it all out there....commit to some time frame....give what you can....take my trainer's advice and ask yourself "What are your goals?"
We're there for you!
1141 days ago
Wow you have the best attitude about this. Stick with it. You can make it happen--you may not like it, but you can definitely lift if you want to. I am using both ChaLEAN and Tony Horton's P90x (though I am brand new to P90x). I started by doing 10 minutes or so of ChaLEAN--having never really lifted before. And I didn't like it, until I started seeing major results that I wanted. And then, I learned to "do" it. I still don't love weight lifting, but I do love finishing one of the workouts. . .
1141 days ago
First of all, congrats on achieving your goal weight! I think it's really important to look back and remember how far we've come.
Secondly, I completely relate to your feelings about weight training. The way I dealt with it is by asking myself "Why am I doing this? Why is it important?" Not because it's recommended, it's healthy, it's the right thing to do, but why is it important to ME? Why do *I* want to be strong? So then I make up a story: I want to be able to rock climb, but to do so I need to be able to pull my own body weight. I want to be able to hike when I have kids, so I need to able to carry a backpack AND a baby in a sling. All of that requires strength.
I need a big broad goal/dream to motivate me, otherwise I get bored and lost in detail. I don't know if it helps, but it's been working for me so far :)
1141 days ago
Awesome job reversing all the signs for metabolic syndrome. I am working on that myself. I feel like I will never get this weight off, but I am working on it.
I love ST! Just love it!! I do kettlebell complexes with a pair of 15lbs. I can only do 3 rounds before my form breaks down. I wish I could do more, but complexes are killer and once form goes, I am done.
Hope your training goes great!!
1141 days ago
I am the total opposite. I loathe cardio with a passion. Give me weights or my yoga mat anyday and I am perfectly content! Nothing like throwing on Pandora or an awesome playlist and getting lost in sweat.
Just a thought to get you on the right path for ST have you ever considered a DVD system? Maybe following something to get you going on the path might help? I did ChaLEAN Extreme and it is a good system that does combine ST with cardio (intervals). I wish you were down the street and I would lend it to you, lol. P90X is a good one, too. Tony Horton is a crack up.
Maybe that wouldn't help. Me, I did the 90 day programs a few times I am just to the point I need to level up and move on from the restrictions of them. They are a great jumping off point.
Sorry your workout wasn't as good as you hoped. I love my weights and how I feel, the inches I am losing and how much better my clothes are feeling. Hang tough, you'll find it. Weight training is the bees knees!
1141 days ago
Not a big fan of strength training myself but I've learned to enjoy it more and more. It is still a chore and it is easy make it the part of my workout I drop if I'm short on time but I'm getting better. I still remember the days when I used to kid my friends who enjoyed "lifting heavy objects" and neglected to join them and regret missing out on learning how to do it the right way.
1141 days ago
Here's the wonderful thing about strength training, your workout is going to evolve over time. There should be some basics you do at each workout, but with time, you'll add more variety so that it doesn't seem so dull.
And it's true, lifting weights can be dull. That's why I incorporate things like stability balls, BOSUs, TRX type training, body weight exercises, pilates, etc... medicine balls. Toss a medicine ball around with your hubby. that's great ST and fun too !
Here's something you can try, for fun. When you do the chest press, do one set with a bar. For your second set, get a free weight and do single arm presses on the bench. You'd be surprized how effective a single arm press can be.
Is it fun ? maybe, maybe not. but it's a way to mix up your routine. these four weeks with program 1 are going to be a tad tedious. When I start out a client, we start with the basics. Once I think they have good form, then I start mixing things up.
1142 days ago
Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.