Thread: Versa grips - like them?

Smith machines vary between 15-25 lbs Oly bars 45 lbs, but I think we might have one that's 50 lbs. Yes, include the bar weight.

Eat, lift heavy, forget cardio, assess your progress after about 8 weeks, and modify diet if needed. Your lifting routine can be anything and will change while you're gaining mass. Seriously, don't try to micromanage fat gains. Some weeks it may seem like you're gaining fat, others muscle. Only after a couple of months can you really see how it averages out. Unless you really bonk the diet and gain 5+ pounds a month.

Congrats!! Nothing more satisfying than personal bests!

Quote: Originally Posted by Echo814 Check out the super-site and a do search for beginner diet tips and weight routines. To drop your body fat you need to tighten up your diet thats 80% of the equation, then get a good strength training program focusing on heavy weights. -E ^^this. If you don't look overweight, but your bodyfat is that high, you're what we call 'skinny fat'. It's not that you look heavy, but your...

Quote: Originally Posted by nvrl8 Need some advice and or motivation from someone thats been where Im at right now.. Ive lost 50 pounds and am at around 24% bodyfat now but working on getting that down to 18% or less. Its only been around 8-9 months since I started working out and lost the weight. I think I probably lost 30# of it from my butt (just kidding). Ive never been below this in bodyfat- I was skinny/fat in my teens and 20s but...

Quote: Originally Posted by Mattbag tell her to do about half an hour of the stair master or other cardio. 15-30 minutes of core exercises: sit ups, planks, work on the stability ball or BOSU ball, then girls always want to build up their butts so do body weight squats and then light weight squats. all other lifts are fine but I wouldn't make a girl do heavy bench or rows or anything. So really go for more endurance type training like 13...

Quote: Originally Posted by Emma-Leigh Try these: http://www.youtube.com/watch?v=NQ6NEX8UkS0 http://www.youtube.com/watch?v=nzosgttY-h4 http://www.youtube.com/watch?v=wnCT0OFjddc http://www.youtube.com/watch?v=xnlxaGaYy-w http://www.youtube.com/watch?v=lOBrJlIR52w http://www.youtube.com/watch?v=ytYh1N6niLQ Thanks, they work so I'll have a look. Not sure why the embedded ones didn't work, they come up as white boxes with a little...

You shouldn't be counting the bar for smith machine squats.

Quote: Originally Posted by Echo814 Training a woman is no different than training a man. Look up some info on the supersite tons of info. This. In fact I think you covered it when you said: HIGH intensity HEAVY weights. Quote: Originally Posted by Mattbag tell her to do about half an hour of the stair master or other cardio. 15-30 minutes of core exercises: sit ups, planks, work on the stability ball or BOSU ball, then girls always want to...

Quote: Originally Posted by kimm4 Oh I love you!! Anything to help! mwaaaaaahahahaha Quote: Originally Posted by freebirdmac I don't. I'm still terribly jealous that she got new girls I understand completely. Maybe this will help us be friends again -- Sabotaging Kim by feeding her only carbs and fats for a week will allow us time to catch up and TAKE OVER THE WORLD!!!! Hmmm...nope. She'll recover from that too quickly...maybe...