When to Increase Your Weights

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Increasing your weights is a decision that I have found several females have difficulty knowing when and how much. This should be a very easy decision, how ever it can be made difficult if you are listening to the negativity of weightlifting especially for females.

I know as I have and many females have her lifting heavy weights will make you bulky. There is truth and there is none truth to this. The truth is there are female bodybuilders that put a lot into their weightlifting and they are going to bulky, but also lean. And that is a routine that they are working on a goal that they have in mind. If you just want to work out with weights which will make you leaner, burn fat faster and really make you look good increasing your weights will not make you bulky.

If you are a new weightlifter as I am at an older age as I am just kidding any age female your body will tell you when it’s time. The current weight that you are using will become so light  and make the workout feel useless it is time the end to increase your weight. Our you can stay at your same weight but increase your reps you will still get the same results. However if you feel that you’re not challenging yourself it is time to increase the weights.

As females we must become the master of what we want to be, our own goals, believing in ourselves.  Now put a plan into action erase the negativity in thoughts and words and become the best YOU  are at weightlifting.

To a week of unleashing negativity and building those muscles I’m wishing you the best.

Wednesday Leg Workout

Today was a great leg day workout:

Side to side squats  25x2x10x3

Alt. weighted squat jump 20 x10x3

Figure 4 squats 20x10x3

Slider side lunge 20x2x10x3

Low rocking side lunge 20x2x10x3

Sumo double slide 20x10x3

Sumo cross jump  20x10x3

Goblet sumo squat 40x10x3

What a leg day

My Workout Struggle With Flares

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There are days when working out things so difficult especially when I am having a flare. I have to make a decision whether to continue a workout or put it to the side. Then I think do I really want to be a quitter every time I feel plain that I know I can endure. So I had to make a decision whether to push through to meet my goals are just put everything on hold for a few days.

I did make a decision, I am not a quitter so I decided to do my workouts. The difference is I had to decrease my weights, I had to modify some of my movements. I had to proceed with caution. My workout was a success my pain remain the same but I was able to do my workouts without harming my body and I was proud.

I know everyone cannot do this however I do encourage those who are working out with RA began to know their limits and not be a quitter. I am saying this because this is a autoimmune disease that I’ve had to battle since childhood. To have a quality life sometimes we have to push through just with caution.

To everyone working with rheumatoid arthritis I ask you to know your limits be caution but never give up, never quit. Just as I believe in me I also believe in you have a great workout week

Braging on My Progress- Workouts

 

I am currently doing a workout programmed with focuses on total body with many different routines and Phases.  I have completed  Phase 1 and am sharing a few of   my progress of Day 1 to the completion of Phase 1.

REVERSE LUNGES     15X2X15X2 30X2X10X3
SQUATS  15X2X15X2` 30X2X10X3
SUMO SQUATS 12X2X15X2 40X2X10X3
HIP HINGES 15X2X15X2 45X2X10X3
BENT OVER ROW 10X2X15X2 30X2X10X3
HAMMER CURL 10X2X15X2` 20X2X15X2

For understanding : 15×2 = 2 15 dumbells, x 15 reps  x 2 sets.  I know this may not be a huge weight lift for many, however as a female of older age, history of eating disorder and a year ago thought this was impossible I am proud of me.

As I enter into Phase 2 now 2 weeks in I will share improvements.  To all weight lifters I salute you.

Fatigued and Workouts

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Having long days working sometimes really interferes with my workouts. It really takes self motivation and on these trying days, however I reflect on my why.

My why is two-fold.  1. Is to be healthy, after years of battling with an eating disorder, reflecting and sharing eating disorders are not always a consistent behavior nor is it a teen disorder.  I did begin in my teens but I am way into adult hood, yes many years. 2. I love working out and weights have always been a want to do and thought I could not do, but yes I can.

The reason for I thought I could not lift weights was only because my body was so malnourished, 2 lbs.  was heavy and yes I teared for a few years and now I have wiped those tears away.

My fatigue is a motivation for me as to not make an excuse, take necessary adjustment to stay focused. Yes I may have to lift lighter or run shorter distance but I am focused.

This week I challenge any one with lost of focus and use “fatigue” as an excuse, refocus, find your why and adjust your schedule accordingly, even if it means a nap.

Working Out With RA-Excuses or Not

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Working out with rheumatoid arthritis can be a challenge.  I hear so many people use it as an excuse, and “Why not”.  I know please do not yell, there is pain.  Yes I know because I am one with RA, and at a young age (juvenile RA).

If you are one with RA or know someone with it that continue to say ” I would but the pain is there or I do not want to cause anymore pain than necessary” . I say to them do not talk about it.

First you must be motivated, second you must just begin.  If you are just beginning any workout and have medical issues get the okay from your DOC. Second beginning a new workout start on the low side, in other words MODIFY.  Your body will tell you when to advance. Thirdly know there will be days you cannot move as fast, or lift as much weights, push ups can be challenging.

I am a fan of “beachbodyondemand.com” . I can choose which trainer and program I want to follow with a calendar and modifier on workouts.  This is my focus to fitness on my journey, however I lift weights, run, solo.  There are days my RA prevents me from lifting heavy weights, I do not throw in the towel but I do decrease the weights.  Push ups, which I finally am able to do, I use my knuckles, some days I am on my knees, or using power stands, again I adjust but do not give up.  Jogging, running I am good but then again I may have to do a mix jog and walk.

I am encouraging all those with RA and really want to workout, or once worked out and stopped, PLEASE erase the excuse or excuses. I say adjust for fitness.

My fitness journey now is another round of 80 Day Obsession, weight lifting 2-3 days  and a run of 1-3 miles 3 days a week.