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RICHGILL's Photo RICHGILL Posts: 11
5/12/07 7:54 P

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I am getting ready for a change-up myself. I plan my strength training about 2-3 months at a time. Each time I try a little different strategy so that my muscles don't get too comfortable. In one plan, I do upper body one day, and lower body the next. In another plan, I do two muscle groups each day. In another one, I do one muscle group each day. I play around with the sets and reps, too. I think the main things are: 1)you have a plan 2)you change it often 3)you don't throw out the plan if you miss a couple of days. Good luck. I would be glad to send you a copy of my workouts if you're interested.

My range is now my maintenance range.


 
PARAVEN's Photo PARAVEN Posts: 1,596
5/11/07 7:38 A

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Thanks for the ideas ladies! Not only do I think I have lost muscle, I have also lost weight due to the muscle loss - so I think I'll probably be gaining some weight back.

Hope you all have a good weekend!

Lenore

Ticker shows Maintenance Range
SW: 139 Aug 06
GW: 125 Oct 06
MW: 121 - 124

I love this quote from Master and Commander, "Name a shrub after me, Be sure it's something prickly and hard to eradicate." Determination will win the day!



 current weight: 124.0 
 
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123.5
121.25
119
SHANIMCK's Photo SHANIMCK Posts: 11,621
5/10/07 2:01 P

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I like the idea of lighter weights and maybe less reps. And I'd keep working on the running, mixing it up with more jogging until you feel up to speed. Isn't it amazing how quickly you lose your stamina and muscle???

Shani

I've backslidden... I reached my goal and was now maintaining, but now I need to lose 10 pounds and firm up.

Orig SW 150, GW 134, CW 134, new goal weight 123


 current weight: 132.8 
 
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OUTOFCONTROL's Photo OUTOFCONTROL SparkPoints: (83,341)
Fitness Minutes: (73,076)
Posts: 11,620
5/10/07 12:26 P

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I think the key is getting back into the routine, no matter what you do. It may be a good idea to use the Spark program again just to have something to follow and check off. I'm kind of in the same boat. I have taken off a couple of weeks of strength training and yoga before and after my half marathon, plus a lot of traveling for work. Now I know I need to ease back into it.

Michelle
Be as you wish to seem.


RABBITOLM's Photo RABBITOLM SparkPoints: (69,206)
Fitness Minutes: (36,439)
Posts: 2,030
5/10/07 12:24 P

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As a suggestion, why not try a "light" version of your previous workout? If you did 10 reps of something with a 10-lb weight, try it with 8-lb weights for the next few sessions. Once you find that easy again, work your way up to your original program. It's probably better to ease yourself into the program than to start off too hard and pull something. And LOTS of stretching!

Let us be grateful to people who make us happy; they are the charming gardeners who make our souls blossom.
~ Marcel Proust


 current weight: 138.6 
 
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PARAVEN's Photo PARAVEN Posts: 1,596
5/10/07 8:39 A

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Hello All; I am finally recovered from a "spring flu" that hit me about 2 weeks ago. I have been running a bit since then but my strength training has really suffered. Between being sick and working, I have been too busy. I did sneak in some dumbbell work at home the other day but DH says I have to get back into it, or I am going to lose it!!

Any tips for reincorporating part of a workout that has gone by the wayside? I had been doing my own workout and not using the ones from SP but I may return to doing their program for a while.

Ticker shows Maintenance Range
SW: 139 Aug 06
GW: 125 Oct 06
MW: 121 - 124

I love this quote from Master and Commander, "Name a shrub after me, Be sure it's something prickly and hard to eradicate." Determination will win the day!



 current weight: 124.0 
 
128
125.75
123.5
121.25
119
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