Women's Weight Training Myths

[m_lim]

true! ang sarap lang humilata tapos kumain. oink!

[airborne09]

for me ha, it's best to use compound movements (ergo full body workout) every other day. takes less time too!

^ang hirap nga mag-gym during xmas season! i confess i skipped a few days. lamig kasi e, kakatamad tuloy. lol!!! but i'm back on track again. hehe.

  Hay nako, sinabi mo sis! Ako naman na sidetrack ng sipon at ubo, before that my period pa. Basta ba you get right back into it eh, no prob pag minsan nasisira ang workout momentum. Just don't stop.

[[-c-h-a-]]

I lift weights everyday BUT alternate workouts... yun nga, MWF upper body, TTH, lower body

I can't lift weights everyday because I know nga you have to let your muscles to repair and u cant do this if you're ripping them everyday.

My question was which one is better and faster in burning fat... the way I'm doing now or full body workout but every other day?

[caeca]

^ for fat loss, i'd still go for a full body workout every other day. compound movements like squats and deadlifts create a greater metabolic demand on your body in comparison to isolation movements like bicep curls.

[powerforward]

^true

weightlifting is best for fatloss.

[si_ako]

nice thread.  i'm also trying to lose some weight. i'm on my late 20's. im not sure if this is ot pero ask ko na rin, more than 2 weeks na kong nagjojogging pero bakit ganun? grabe nakakapagod, konting takbo parang halos magcollapse na.

[rys]

same here, kaya nagbubuhat na lang ako

[its_giselle27]

I'll join this thread weightlifting addict here I force myself mag cardio at least 10 mins tapos weights na

[airborne09]

I'll join this thread weightlifting addict here I force myself mag cardio at least 10 mins tapos weights na

  Welcome sis! consider your 10 mins of cardio as a warm-up nalang, so don't push yourself here. On weight days it's better to cardio after buhat. And if mukang ayaw mo mag cardio after this then do another 10 minutes to cool down.

[anetski]

i've started working out 2 weeks ago. 4 days a week, around an hour and a half a day. sabi ni trainer, sa umpisa lang daw na mejo matagal kasi nga naninibago pa ko, pero pag tinuloy-tuloy ko yung routine at dinisiplina ko sarili ko, hindi na ganon katagal.

here's my routine:

Mon/Wed:
ABS: 15reps x 4 sets
Knee-ups
Traditional Crunches
Side-Bends
Broom Twists

CHEST: 15 reps x 4 sets
Inclined Bench Press - 4lbs x2
Bench Press - 4lbs x2
DB Flys - 2lbs x2
Straight Arm Pullovers - 4lbs x2

BACK: 15 reps x 4 sets
Rear Pulldowns - 20lbs
Front Pulldowns - 20lbs
Close-Grip Pulldowns - 20lbs
Seated Pulley Row - 20lbs

BICEPS: 15 reps x 4 sets
DB Curls - 4lbs x2
Inclined DB Curls - 4lbs x2
Hammer DB Curls - 4lbs x2

Tues/Thu:
ABS: 15reps x 4 sets
Knee-ups
Traditional Crunches
Side-Bends
Broom Twists

LEGS: 15 reps x 4 sets
Squats - body weight
Leg Press - 10lbs
Leg Extensions - 10lbs
Leg Curls - 10lbs
Seated Calf Raises - 10lbs

SHOULDERS: 15reps x 4 sets
2-arm DB Press - 4lbs x2
Front Raises - 2lbs x2
DB Side Raises - 2lbs x2
shrugs Curls - 2lbs x2

TRICEPS: 15reps x 4 sets
Push-Downs - 15lbs
One-arm DB Extensions - 2lbs x2
Kickbacks - 2lbs x2

It aint easy sa umpisa, talagang masakit! Until now, masakit pa rin buong katawan ko, but as days passed, unti-unti nang nawawala. Trainer said wag ko daw inuman ng alaxan or any pain reliever because the muscles will relax/contract ng wala sa oras, Cataflam na lang daw to lessen the pain a bit. Between sets, rest ng 30secs to catch my breath. Every set, super-tagaktak ang pawis ko, kahit hindi naman mainit sa gym! And it felt great! Upon waking up and before going to bed naman, i do the ABS routine + squats. when started the leg routine, langya, hindi ako makatayo kinabukasan, i literally dragged myself out of bed and when i walk, mejo may limp kasi talagang masakit. damn those leg curls and squats! but 2 more days of leg routines, nawawala na yung pain. same thing happened with the chest and shoulders routines.

sa neighborhood gym lang ako nagwo-workout. 700 per month. pero ang galing ng trainer, he really knows what he's doing, very supportive pa. may-ari ng gym is a well-known bodybuilding champion, and minsan, i see him there checking out everybody, giving tips, madalas, nagsa-spot pa.

i've eliminated soda from my system, water na lang. half a cup of rice and as much as possible, veggie dish. i dont skip meals, but yun nga, ive restricted myself to a serving of half-cup of rice per day(lunch). evening meals, veggie dish/salad+half a can of tuna or steamed fish/chicken fillet na lang. surprisingly, i dont snack anymore, i dunno, hindi na ko naghahanap eh. i take 4 caps of Lipo6 everyday, 2 before breakfast and 2 before workout, plus lots and lots of water.

i used to weigh 120lbs way back in 2006. now, im 145. goal ko is get at least 125lbs by Feb 2010. is it possible? YES. discipline lang talaga ang kailangan.

more power to us all!

ps: RYS, text mo nga ko. meet tayo ulet =)

[happyparfait]

Hello everyone! I hope I can get some of your opinions regarding my goal to tone up. I have six weeks (I'm going to boracay kasi ).

I lost weight some two years ago through dieting, and my only exercise then was to walk the treadmill. So, when I finally reached my goal, I was definitely thinner, but not necessarily toner. I am left with a lot of parts that jiggle. I wish I hit the gym then, as I think I wouldn't have that problem now. My problem areas are definitely my jiggly thighs, bum, and triceps. I also want to tone up my stomach and calves, and a flatter puson would be nice as well heheh My goal is just to tone up, no more weight loss although losing a 1-2 pounds is ok. I'm 5'1", 47kilos, and my hips are kinda wide LOL

I'll be starting next tuesday pa, 3 times a week, so i still have no program to share, but I would like to ask if you girls have any suggestions on a good program. I also wonder if my 6-week goal is realistic, or would it take longer? I'm not really trying to get like super-awesome-fit in 6 weeks heheh, though it is a long term goal, basta decent looking fit lang, no jiggle and not bad in a bikini heheh.

Also do I have to alter my diet? I don't have much of an appetite actually, I don't eat much rice, less than half a cup red rice lang for breakfast and lunch and then dinner no rice. I rarely snack, except during the holidays. And i don't like veggies, so mostly chicken and tofu, sometimes fish but i don't like fish. (we don't eat pork or beef much because my dad has a strict diet) I don't drink soda anymore, but I drink vitaplus with breakfast and lunch.

I'm also considering pairing up my gym work with nivea my silhouette. Just to help out in the (speedy) firming department. Do you think this is OK, or is it unnecessary? I've read mixed reviews about it, but I'm not averse to trying it out...

Sorry ang haba... I'm a n00b pa kasi with working out. Been asking my brother a lot of stuff, but I would really like some input from a female perspective.

[caeca]

hi, happyparfait!

let me begin by saying that six weeks isn't enough to get as you said, super-awesome-fit.  which is not to say that you should chuck the entire idea of firming up out the window. this is a great opportunity to start!

it sounds like you lost a lot of muscle mass when you lost weight a couple of years back. by "toning," you're trying to rebuild the muscle, because a lack of it is what gives you that jiggly and flabby look.

based on what you said, your diet seems to be alright. you seem to be staying away from the refined carbs and empty calories, which is always good.

as for a program, there are many ways to skin a cat, but i personally like those that involve freeweights and no machines, and lots of squats and deadlifts. i swear squats and deads did more for my butt than any firming lotion ever could have!!! 

[applec16]

i love weight lifting. dito ako pumayat ng bongga.. hehe 

[happyparfait]

hi, happyparfait!

let me begin by saying that six weeks isn't enough to get as you said, super-awesome-fit.  which is not to say that you should chuck the entire idea of firming up out the window. this is a great opportunity to start!

it sounds like you lost a lot of muscle mass when you lost weight a couple of years back. by "toning," you're trying to rebuild the muscle, because a lack of it is what gives you that jiggly and flabby look.

based on what you said, your diet seems to be alright. you seem to be staying away from the refined carbs and empty calories, which is always good.

as for a program, there are many ways to skin a cat, but i personally like those that involve freeweights and no machines, and lots of squats and deadlifts. i swear squats and deads did more for my butt than any firming lotion ever could have!!! 

hi! thanks for the encouragement! yes, i think i really lost a lot of muscle mass then. my short-term goal for now is to get some good toning after 6 weeks, and i really hope i get it right heheh. I'm not hoping for anything spectacular just yet, but for sure, i will continue beyond the 6 weeks. hopefully by May I will be a little bit closer to my long-term fit goal as my cousins are planning another beach vacation. my brother suggested the free-weights as well. i'll be starting tomorrow, and I'm looking forward to it!

[rys]

may mga ibang tao madali madevelop yung muscles, may iba matagal.  iba iba factors din-age, genes, program, diet.

oo, i would agree that free weights may give favorable and faster results.  mahirap lang yung form.  kaya most of the time yung mga lalake may kasamang magwork.

yung diet ko nun-dapat may carbo ako during the day.  kumakain kami rice sa puregold before magwork out ahaha
kung hindi, di ako makakabuhat.

[feline13]

wow! buti may ganitong thread na naman..

read mode ako mga sisses.

@wkt,
sang branch ka.. bihira na ako sumipot sa gym natin (may gym na kasi where i live eh -- wala nga lang squat rack.. kaka miss mag squat) pero if intercon ka, papasyal ako to meet up with you and help you out --

may facebook account ba ang mga lady weightlifters sa pinas? maganda sanang mag network para mag share ng tips etc..

[caeca]

sis feline13! glad you dropped by!

i don't know of any networking places for women who lift here ... it would be great if anyone else can post one though!

[feline13]

^sis, kita naman tayong weightlifters minsan.
may motor scooter na ako.. hindi na ako limited sa commute. hahahahaha.. set ng date, compare notes etc.

sige gawa ako ng facebook account for women lifters.. post ko dito mamayang gabi hopefully magka oras.

--> mahirap din pala pag na reach mo na ang goal na super hirap ka ma reach dati.. you need to look for a new goal a mas mahirap.. been finding time to work out na ngayon before going to work.. that is 6am in the morning sa nearby gym dito sa Alabang. sarap ng feeling na energized ka for work. yahoo!

@sis anetski,
15reps 4sets? ouch nga yan.
di bale, once you get used to the habit of working out, kahit 30 mins pa yan, good work out na basta compound ang tirahin mo. slowly but surely sis yung squats mo na bodyweight, eventually eh kakayanin mo na yung bar
pero sis, 20lbs in one month? ang healthy way eh at least 1lb per week.. kung december ka nag start, plus holiday season pa yun.. i'm thinking ang realistic sis eh.. mga 135 to 140.. pero ok lang yun sis, slowly but surely wins the race!
keep us updated ok?

@sis happyparfait,
at 5'1" and 47kilos, you are within range naman.. and on the right track. continue researching to add up to the info/program that your trainer will give you and do not be afraid to ask (The rationalle behind the movement, which muscle group is targeted, etc) and keep us posted.

and yup kelangan natin ng carbo specially before workouts because they would be acting to fuel our workouts.

@si_ako,
jogging is not enough sis. lalo na kung kakain ka ng more than the usual serving pagkatapos thinking you could affort to kasi nag exercise ka (kasi syempre super gutom na)...

[happyparfait]

thanks a lot for all the pointers!!

[anetski]

hi sisses!

since i started lifting weights last 2nd week of december, i've lost 10 pounds to date. ive increased the reps to 20-25 reps x 4 sets, and of course, the weights im lifting, a week ago. im taking lipo 6 2caps every morning and before workout session, plus no-rice, no-soda diet. if i DO crave for rice, i limit it to half a cup ONCE a week. o di ba kamusta naman? but eventually, nakasanayan na. the holiday season wasn't difficult naman 'cuz im never a fan of sweets, what i did was, stuff myself with meats, AND no pasta or rice.

im still stuck on body weight for squats though =( hirap pa rin kahit nga body weight eh. haha hindi ko pa rin kaya buhatin ang sarili ko LOL