Weighty Matters.

I've been spending the new year reading several fitness and diet-related books. Just reading about these things helps keep me focused and motivated. Of course, actually moving my body helps even more.

One of my recent purchases was The New Rules of Lifting For Women. I'd really been slacking off on my strength training (along with everything else, alas) by the end of last year, and I wanted a good, focused program to help me get back on track.

The subtitle "Lift Like A Man; Look Like A Goddess" might have irked me a little at first, but I get the underlying idea here: Too many women are conditioned to believe that if they lift anything over five pounds, they'll end up looking like Hulk Hogan. If only it were that easy to build muscle, particularly for women. If the author had his way, we'd all purge the words "tone" and "sculpt" from our vocabularies (a sentiment I think I've seen over on Stumptuous as well) and start getting used to hefting heavier dumbbells and barbells. It's hard work. Anything worth doing usually is.

His program is broken down into several stages and subworkouts; I did Workout A of Stage 1 on Sunday. Three days later, my abs are still killing me. And it's all due to the evil, evil "Prone Jackknife" move. I should have known that one was going to be trouble; the book recommended 15 reps of all the other exercises in Workout A, but only eight for the dreaded Jackknife. It doesn't *look* that bad in the video -- indeed, nothing in Workout A looked all that forbidding -- but I was one sore puppy for the next couple of days.

One of the nicest things about the workout? I was able to do it at home thanks to the dumbbells, barbells, mats, bands, and Swiss balls we've accumulated over the years. Naturally, it's optimal to do the workouts at gyms where you'll have a wider range of weights and equipment to use, but most of the exercises can be done at home.

And you know what? It was fun. I kinda missed my friendly little basement gym. It may not have all the fancy machines and weights and stuff, but on the other hand I don't have to wait for equipment, or wipe someone else's sweat off a bench I want to use (ewwww!).

That being said, I'm looking forward to trying Workout B at the rec center tomorrow night. I really do like the way I feel when I'm lifting weights; one of my goals is to see this program through to the end.

Comments

[Marla]

That's supposed to be a good book. I know the workouts in it are awesome.

I've been campaigning against the "T" word for years. *There's no such thing as toning* It's one of those things that causes me to froth at the mouth! Sometimes the strength training crowd is a bit macho from my perspective, but I have to agree with that opinion. Also highly recommend this article:
http://billhartman.blogspot.com/2007/02/too-much-pink.html

[Rob Belcher]

How are you doing, Nicole?

Nothing interesting to say, or nothing good to say? We can always help with the latter!

[Mabli Mac]

Delighted to read such an informative stuff. Would I share with you my recommendation checking out thedailyskinny.com and the weight of evidence blog for other great posts.

[pastgirl]

Just popping in to say hello and let you know that I enjoy your blog and miss your more regular posts. Hope all is well.

[lovelines]

I've heard so many good things about that book, and after reading your entry, I may just have to pick it up next time I'm at Borders.

[Sauchagirl]

Sounds interesting. I'd love to hear more of how it's going.

[bray]

This may be of interest to readers of this blog since it goes in to detail each week on how to use cutting-edge nutrition, exercise, and healthy lifestyle techniques to lose weight and live a healthier life. It's free so I figured I would share it... you can sign up for the Trim, Tone & Tighten
Thursdays newsletter at www.stephencabral.com

[Natalie]

There's no doubt strength training is a big key to the puzzle of being healthier & losing weight. I actually enjoy it sometimes & am not afraid of the whole "too much muscle" thing. (As if!!) My problem with motivation right now is spending my limited time & energy on that as opposed to cardio, when I feel like I just want to see results yesterday. You know?

[Natalie]

There's no doubt strength training is a big key to the puzzle of being healthier & losing weight. I actually enjoy it sometimes & am not afraid of the whole "too much muscle" thing. (As if!!) My problem with motivation right now is spending my limited time & energy on that as opposed to cardio, when I feel like I just want to see results yesterday. You know?

[Kim]

Nicole, we miss you! I hope everything is OK. Natalie...yes I know. motivation is my problem too! Lets face it all of us life time dieters know what to do, but to do it is another story! Again, Nicole we miss you, hope to "read" you soon!

[Jenny]

I miss your posts! Come back! Hope you're doing good. :)

[Cara]

I keep coming back reading the same posts. I miss reading your new posts. I hope you're doing okay. This is all of us saying together harmonious "COME BACK!!"

[Jeni]

Hi there! Just checking in - I'm with the others who miss ya! Hope all is well...

[Jen]

Are you still out there? Come back!

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[Mary Weaver]

Oh my gosh--the jackknife thing looks intense. I've seen photos in magazines but never tried it. Maybe your post will spur me to try it. I can feel the sore abs already.
--Mary

[Home Gym]

Greetings.

I find it hard to find articles like this online. You made some very valid points. I recently discovered a blog similar to this one that offers amazing content too. It's run by Frank Sherrill a former US Army Ranger and fitness guy. Keep up the great blog.

Thanks again!

[Jules]

Hi, Hope all is well with you. Miss your posts as well. Cheers

[Amizan]

I think more and more people will prefer to allocate room in their own houses and set up their own home gym rather than trek to a leisure centre and have to work out with other people. The range and type of home gym equipment is improving all the time and coming down in price

[Clinton Walker III]

This is one of the toughest thing to teach to women. Once they understand that it's about reps and toning and not about bulk they understand. The body looks so much better with weight training.

[Home Fitness Equipment]

Weight training doesn't have to build bulk to be beneficial. Using weights should just be a part of a fitness plan.

[Gabrielle]

Nice blog. I agree with you; there is a bit of a stigma on weight training for ladys, when there really is no reason why a gal shouldn't be strong

[Kaolee]

I have the hardest time gaining muscle. I used to lift more regularly, but that only topped me at 115. With everything that is going on, it's going to be tougher. But I really do want more muscles on my frame. Thanks for the post.

[Becca Elise Marjolet]

Nicole, I hope you are well. Sure miss your posts.