The amazing thing about the internet, and especially this community, is that help is literally just a mouse-click away.
Thank you so much for the great response to my query about squats and lunges. You helped me a great deal!
I’m going to do supported squats with a balance ball against the wall and supported lunges. Yes, it will still be hard, but I’m sure as the muscles get stronger, it will get somewhat easier and hopefully towards the end of Stage 1, which I plan on extending to 8 weeks (instead of the standard 6 weeks), I will be able to do some sets unsupported.
I wrote to Lou Schuler, the author of The New Rules of Lifting for Women, to ask for his advice. He replied within 15 minutes, which I thought was very impressive. This work is obviously a passion for him, because he could not have been more helpful.
He said that I was right to be concerned about my knees and that I should definitely protect them. He likes the idea of supported squats and lunges and also recommends I try step-back lunges.
To strengthen my hamstrings and glutes he recommends doing glute bridges every day. I’m familiar with this exercise from Pilates, so I have no problem there.
Another thing I like about this book is that it tells you how to structure your week to fit in not only your strength workouts, but also intervals, cardio and disciplines like yoga and Pilates. I really am very impressed with the book, but will wait until I’m about halfway through the program before posting a review. After all, a book like this is not just for reading… you have to actually do the work. In the mean time, you can check out reviews by Mizfit and Leigh Peele, both way more knowledgeable than me on the subject.
So, I will be starting Stage 1 on Monday.
I’m very excited!
Click on image for info.
It sounds like you have some good ideas to use. It is pretty impressive the author responded so quickly.
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Wow you are coming along so well and I am glad you fopund something that will work for you. In the beginning I could never do lunges , that’s until thiese past 3 months. Now they are still hard but at least I can do them. The body is one a mazing thing and I am sure before long your body will adjust as well and you’ll have no truble what so ever.
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Awwwe man that hamster is just too cute!!
I’m so excited for you and impressed that the author responded to you so quickly. My copy of the book is hopefully arriving tomorrow – I ordered it through Kalahari – so crossing fingers.
Good luck – cannot wait to hear how it goes.
Hugs
Mich
Love the post, Hanlie! Ladies are often afraid to lift! But “Strength” is the Key to SUSTAINED WEIGHTLOSS!! I’m gonna get the book!! Well Done!!
Dr. Mo
Footdr69´s last blog .."Words of Wisdom" From Room 209
I love it when people like him are so willing to help! Good job!
Diane, Fit to the Finish´s last blog ..Is Fast Food Ever Okay?
You go girl. To be honest I have always believed that diet (lifestyle) is the key to weight loss and exercise the health side. The more weight you lose the easier many of the exercises become.
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I’m sending you good vibes and wishing you much success in your new endeavor! I can’t wait to hear about all your successes!
Karla
Living A Whole Life´s last blog ..Get Organized – Lower Stress
Can’t wait to hear how it works out. I LOVEd the pic. lol
Lisa´s last blog ..It gets worse…
I am intrigued by this book, I may have to check it out.
Robin´s last blog ..No Longer A Shadowboxer
I am highly impressed by the author’s response time-or that he even responded at all! I can’t wait for your review.
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Love the pic of the mouse with the barbell – so cute. Keep us posted on your progress!
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Are you a fan of Bill Maher? I love his “new rules” and I love your’s too!
WTG on getting some good advice (I’m also impressed with his timely response).
Sherre´s last blog ..I faced the music …
You just can’t be stopped, can you Hanlie?
I’m starting to get really excited for you …I feel a big breakthrough on the horizon…
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@Sherre: I’m a huge fan of Bill Maher and really enjoy his “New Rules”. He is one of the cleverest people in America!
Very impressive the author got back to you so quickly. Also, good for you for finding a way to make things work for you. A lot of people would have just given up.
BigGirl´s last blog ..Wordless Wednesday
Hanlie, I love how well and thoroughly you research topics … you know what you want and what you are doing and why!
Can’t wait to see how it goes for you~
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Woo hoo!! I am excited for you! You are a CMF…:-) I think I am going to have to check out this book. I have the daily cardio thing down with some yoga, but I know I need to get more strength training in…
Kat´s last blog ..I am a CMF, are you?
GOOD LUCK! Strength training is fantastic. I’m trying to force myself to do a little more of it because I’ve been slacking off on it. You’ve inspired me!
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Sounds like you are ready for the new rules!
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I’m sorry; I forgot about glute bridges! I only had to do about 40,000 (or so) of them before I started on squats. I also did the adductor/abductor combination a lot too. First, with my hand lightly pressed against the wall for support and later with weights added to the ankles.
As the saying goes, where there’s a will, there’s a way. I have no doubt whatsoever that you will find that way.
(I’ve decided to repeat workout 4a and 4b in Stage 1. I might have overdone my weight progression. I am apparently NOT Supergirl. *G*)
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That picture made me LOL for real! Thanks, I needed that.
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work with a mirror – so that you can see your positioning on the lunges. It is hard for most people to step BACK far enough and it is really important.
quad lifts are another one that I thought of.
sitting on the floor,
one leg with the bottom of the foot on the floor,
so that knee is totally bent,
the other leg (that you are going to work)
straight out in front of you
(mostly straight, slight bend to the knee)
you are lifting that mostly straight leg a few inches off the floor slowly and then lowering.
you may (probably) not be able to do this on the floor
can sit on a step or bench or chair
And when I do these I do NOT hunch my back. I stay very upright with my chest and head lifted (not looking down).
I looked for a link but could not find one. Maybe Mizfit would make one for you – actually you might suggest that she do a whole posting on strengthening quads (for people with weight still on/just starting out in exercise/injuries/etc).
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