Fat, middle-aged woman with heart disease really wants to train for strength

[Vale]

I very much want to get stronger, but as per the title, I'm probably not the best candidate!

The heart disease is probably the biggie. I'm not looking for medical advice, but I'd love to hear if anybody else is in a similar situation. I had ACS a few years ago and had a stent put in at the time. Since then I sometimes get angina, but it's not related to exercise (it's usually in the night), and the angiogram I had a few years ago was clear. I've never had high blood pressure. I feel it's important for me to get strong and fit.

Being fat is something I'm dealing with and I've been losing weight. I'm well into the obese category (200lb at 5' 3", used to be even bigger) and my body fat scales have me at a scary 57% body fat. I read on here that it's not possible to build strength while on a calorie deficit. Is that true? Can I only do one thing at a time (strength training or weight loss)? I'm reluctant to put off strength training as I'm planning on losing weight slowly over the next year or two. I'm aware that due to my age (48), I'm already losing muscle. I was hoping that strength training could combat the muscle loss I might experience with dieting and age, and also improve my strength and balance.

I have "Starting Strength", the Stronglifts programme and "New Rules of Lifting for Women". New Rules seems complicated, and I prefer the exercises in the other two. I've been trying them out with weights at home along with my teenage son and have booked a session at a gym where I hope they'll check our form. I am scared to deadlift! The weights I've been lifting are low (especially on the overhead press. I really struggle with that one). However, I feel great afterwards! I would really love to do this.

I do also have slight joint problems, with knee, hip and lower back pain and I'm a little bit hypermobile. However, because the weight lifting exercises are controlled and not twisting, I think they should help my joints rather than make them worse. My knees are noisy during squats but feel fine afterwards.

Is there anyone else in a similar situation and how do you manage it? One person I spoke to at a gym suggested that I use slightly lower weights and higher repetitions (e.g. 10 instead of 5).

[bob g]

... One person I spoke to at a gym suggested that I use slightly lower weights and higher repetitions (e.g. 10 instead of 5).

This is a widespread conventional viewpoint and the person you spoke to would probably say the same thing to a HS athlete or a thirty something office worker.

Edit: To be clear this person is well intended but wrong. The low weight, high rep scheme is not how one gets strong. It's a prevalent view but quite ineffective for getting novices strong.

Regarding your personal situation, please read Dr. Sully's Big Medicine article (http://startingstrength.com/resources/forum/showthread.php?t=26275) to get a grounding on the application of strength training, and barbell training in particular, for compromised populations. I'm not a medical professional so I can't/won't touch on your heart issues other than to say that you must coordinate any new training within the guidelines set out by your Docs. Keep in mind, though, that many doctors don't know squat (heh) about strength training and many are of a mind to tell you to do nothing physical and just take your pills. If you are able to lift you will see awesome results in body composition, well being and overall positive attitude not just from getting stronger but because of the confidence that comes with your new found strength. I hope that you can do so.

[xcardiobunny]

Welcome to the board! No medical advice here, but I think I'm one of the older women around (soon to be 45). My dad had a fatal heart attack at 49, and I avoid doctors at all costs, thus having no medical info to impart other then regualrly checking my blood pressure which is always normal.
Those New Rules of Lifting plans are complicated, aren't they? I read both that and SS 2 before starting and preferred the simplicity of Rip's plan. I started with the 35lb bar to figure out form about two years ago, and took breaks to go skiing, train for a run, stuff like that and continued to lift when not on the breaks. I increase to weight-load more slowly then recomended by the book, and reset when I think it's a good idea or after the flu and what-not. If I had to do high-reps on a consistent basis I probably wouldn't lift at all to be honest, it doesn't appeal.

It's been a gratifying thing for me as well as a great way to combat middle-age flat butt syndrome. You sound ready to go so I hope you get the green-light from the doctor.

[Lee Copland]

I'd strongly suggest you send your form critique requests to the technique forum in youtube form. The guys here would know more than most.

Other than that, take it slow and learn to listen to your body, discern whats feels right and wrong.

Good luck, I'd say you'd reap the benefits of strength training quite quickly.

[yonkyogirl]

My understanding is (and someone more experienced correct me if I'm wrong) that in the novice stages it is certainly possible to lose weight and gain strength at the same time. Ignore the gym person who said higher reps and don't be afraid to deadlift, they're my favourite exercise! Be careful with the PT session you booked, they may not actually know the correct form for the big lifts, if they do end up being useless, analyse the book and post some form checks.

This forum is an excellent resource, welcome!

[Jonathon Sullivan]

Hi, Vale.

An obese middle-aged female with coronary artery disease needs to get strong. If her doctor says she is good to go for "exercise" she is good to go. (He doesn't have to know what kind of exercise, and probably doesn't care. She could tell him, but chances are he doesn't know shite from shinola when it comes to exercise physiology, and he may be part of that benighted population of physicians who think Weight Lifting Ain't Nachrul. Doctors can be real dumbfucks. Ask me how I know.)

She needs to read the book and start lifting. Having an SS coach (http://startingstrength.com/index.php/site/coaching#dir) would be ideal, but not mandatory. She should start at low weights, do the program, add more weight. If she eats reasonably (no GOMAD for her) she will lose body fat as her body composition starts to change. She shouldn't worry about weight loss too much at first. That will come naturally, as she grows muscle tissue. Muscles are furnaces. They burn calories. After a few months she can add Prowler, sprints or bike intervals for conditioning and added fat burning. She will discontinue exercise if she has severe anginal chest pain or associated symptoms (nausea, diaphoresis, dyspnea, syncope), and seek medical attention. But she's likely to have less angina, not more, as time goes by.

Oh, and she needs to start a training log here on the forum. This pays HUGE dividends.

That is what I would tell an obese middle-aged female with cad. That, and Godspeed.

This post is for instructional and illustrative purposes only and does not represent formal medical advice to a patient for any condition or therapy. So don't get any big ideas. Yo momma.

-

[bob g]

...

This post is for instructional and illustrative purposes only and does not represent formal medical advice to a patient for any condition or therapy.

You neglected to include the "Yo Momma" addendum.

[Jonathon Sullivan]

You neglected to include the "Yo Momma" addendum.

Fixed.

[ColoWayno]

I'd just like to second the comments on doing the program. Sadly, unless you are extremely fortunate the people at the gym won't really be able to help you with form.

Also, you most certainly can get stronger while losing weight. This is the amazing thing about being a novice. Someday you will not be a novice and you'll join the rest of us trying to figure out how to be "optimal" when it comes to your goals (for some it's lifting houses, for others it's visible abz, general health, etc). Enjoy being a novice because we go round and round about the other stuff looking for any little way to cheat genetics.

[Schwiggity]

Iirc, it's muscle that you can't build while losing weight (i.e. on a caloric deficit) for very long.
As far as gym people. You really have to take their advice with many grains of salt.

[Karl Schudt]

Welcome, Vale!

I don't have anything to add but encouragement. You are in the right place. Oh, I can add this: deadlifts are like magic for back pain. Seriously: if you have lower back pain (and it isn't something like a slipped disc), deadlifting will make it better.

[Vale]

Thank you all for your advice and encouragement. I feel very positive about this!

I hope the gym will be helpful as we're (my son and I) signing up for it. I don't have a rack or bench at home and I thought that might limit our progress so we were going to move to doing our lifting at the gym. We've been using the book and videos to check each other's form, but felt we could do with a professional opinion. I haven't tried cleans yet, because I'm not sure I understand what to do, and I hoped the gym could help with that too. I will go prepared, having read over the book again and watched videos. I'll think about posting videos (if I can find something to video with) here for critique - that would be helpful.

Is it normal for somebody like me to struggle with the overhead press? I am struggling with 20 lb, which seems like a joke. I've never been good at lifting things above my head though. I suppose it doesn't matter if I have to start with a low weight, as I'll be building it up.

I didn't know that deadlifts could help with lower back pain. I suppose it makes sense. I did have some physiotherapy for my hip and back pain a few years ago and the general message I got from that was that it's a good idea to strengthen the muscles around any joints that are causing problems. I'm hoping that the squats will help my knees, for the same reason.

I'm glad that you're saying to go ahead with the strength training rather than waiting to lose weight first. I currently have about 1400 calories a day (sometimes more if I've exercised a lot, sometimes less). I might try upping that to 1600 if I feel I need it. I don't suppose I'll see anything visible going on with body recomposition at my size, so I'll try not to panic if my weight loss slows.

Thank you again!

[FatButWeak]

Godspeed on your quest!

You have a great attitude and are pursuing the right things (namely strnegth) that will imporve your health, your lifespan and the quality of time on this planet. Find a decent low carbohydrate food plan and stick with it. I have lost 90 pounds since October, 2011 doing SS and diet only. I have gotten stronger, as well. Starting Strnegth is excellent.

Join the gym and use their equipment, by all means. But know that if the gym has more treadmills/exercise bikes/stairsteppers/cardio machines than squat racks or weightlifting platforms, you are in a "modern health club" facility that is a business designed to make money first (a noble goal, mind you) and improve people's health & physiques a distant second, and get people stronger....well, I guess it might be third. If the gym is such a place, forget about the PTs. They are salespeople there to make a buck for themselves and/or the gym and the do not care a whit whether your form is correct, only if they can make money off you. This is not a criticism of their business, just an observation that its a business.

20 pounds is pretty weak, but maybe not for your age, sex and training history. Keep at it and eventually you will be pressing 50 pounds, then 75. I'll bet you can bench press a lot more than that.

Good luck and post here often. We all like success stories.

Oh yeah. Ignore the advice of your son. Unless he is a SS devotee, he is probably full of teenage weightroom "wisdom," which is code for idiocy. You need the advice here on these boards. It will not always be the same advice, but most folks who post here are on the right path, have seen imporvements in themselves, and know of what they speak. Advice from others (like the three sets of ten blech! someone gave you) is just wrong.

[yonkyogirl]

I currently have about 1400 calories a day (sometimes more if I've exercised a lot, sometimes less). I might try upping that to 1600 if I feel I need it. I don't suppose I'll see anything visible going on with body recomposition at my size, so I'll try not to panic if my weight loss slows.

You definitely need to eat more than 1400 calories, I'll let some of the more experienced women (and men) say how much more, but definitely more. I've got a fair bit of fat on me (approx 200lb at 5'7") and I look so much better than I did a year ago, so don't discount seeing a visible change in your body, even if your weight doesn't decrease a lot.

Do you have video on your phone? The quality may not be great, but that's what I use and it seems to suffice.

[Vale]

Thank you, and congratulations on losing 90lb while getting stronger! That's really encouraging.

My son isn't actually giving me advice. I'd asked him to check my form using the book, so he's just helping me out. He's only 16 and hasn't been near a weight, but now that I'm doing it he's interested too.

All the gyms round here seem to have more space for cardio equipment than weights. The one we're going to tomorrow was the one with the biggest percentage devoted to weights.

To be fair, the guy recommending 10 reps (at a different gym) suggested it as a way of putting less stress on my heart. He wasn't recommending it for the average person. I know it would make it harder for me to gain strength, but I wondered if was advisable given my heart condition. I don't really understand how much weight-lifting stresses my heart compared to other activities that I do. Increasing the reps might mean a similar amount of stress for less gain - I don't know. I do feel that being stronger in general would take some stress off my heart!

Thanks again, and I'll keep you updated!

[xcardiobunny]

That's good news about your son, it implies he won't give a bunch of bad advice his buddies passed on. The DVDhttp://aasgaardco.com/store/store.php?crn=210 (found on the main page here helped me a lot too along with the book.

It is pretty normal to have more cardio equipment then weights. As long as it has somewhere decent to squat that you can hang out in for a while it will be fine. I find that the more repititions done of an exercise the more my heartrate is raised. You could wear a heartrate monitor and experiment for yourself. I hope you do keep us updated, it will be great to hear how you do!

[DPMuller]

...Be careful with the PT session you booked, they may not actually know the correct form for the big lifts, if they do end up being useless, analyse the book and post some form checks.


Unless your PT / trainer knows what Starting Strength is about, it is likely that their advice will not be that good.

Check out the resources here: http://startingstrength.com/index.php/site/coaching

I'd suggest searching for Starting Strength coaches near you once you've decided to lift - they can definitely help with technique advice...

Good luck, and keep us posted.

And I second xcardiobunny's advice on the DVD - absolutely worth it for people like me that never touched a barbell before.

[Simma Park]

Hi Vale,

You're absolutely doing the right thing by choosing lifting as an activity.

You will find that, on a caloric deficit, you will stall on your linear gains sooner than you would if eating at a surplus and allowing yourself to put on a little fat.

That's OK, though, and shouldn't prevent you from lifting. Start off with the SS:BBT novice template because it's a great way to train the lifts enough and learn proper technique and get some awareness of your body and its limits, how much you can get away with eating and still lose fat, etc.

When you stall and can't maintain linear progression from workout to workout, then switch to intermediate programming which should still allow to make small gains--just much less frequently.

Check the coaches directory to see whether there is someone near you who was trained by Rip. http://startingstrength.com/index.php/site/coaching#dir (use the search box at right to enter your location--I recommend you enter your state/neighboring states)

[Vale]

I'm in the UK, and couldn't find a coach here (and the DVD is NTSC).

I've started at the gym. They've recommended 10 -12 reps, but I keep reading that lower reps are better for building strength. I'm not sure what the benefits of higher reps are. Less chance of injury? Endurance? I asked about cleans but they didn't recommend them, and I didn't see anyone doing them. Maybe I'll have to do those at home, but I'm not sure I can learn them by myself. Should I substitute something easier?

For bench presses the gym recommend the Smith machine, but I don't like it, so I might ask if I can use dumbbells instead. I know that dumbbells are not a barbell!

I'm finding it quite difficult going in as a complete beginner (especially at my age and weight) and saying what I want to do. The people at the gym have been doing it for years, so I don't feel I can disagree!

I'll look into getting a HRM. I do seem to get hot if I'm lifting heavier weights, so something's going on! I get a good feeling after lifting the heavier weights, though.

Thank you all for your advice. It's much appreciated. I'll have a go at a training log to keep track.

[B4PJS]

http://www.pullum-sports.co.uk/books-and-magazines/dvd/starting-strength-basic-barbell-training-dvd-with-mark-rippetoe/prod_580.html

[Karl Schudt]

Ignore the gym people. You are not like them. Most of them are interested in exercising--you are interested in training, that is, in undergoing activities that will make you stronger. If you read the book and watch the DVD, you are already more educated than most of the trainers.

A Smith machine is good as a coat rack, but useless otherwise.

Good luck! Keep us posted.

[xcardiobunny]

From what I have gleaned from sources that I trust, high reps are good for breaking a stall in strength gains for intermidiate and advanced lifters, and the more efficient way to gain strength as a beginner is in the five rep range. Observation and personal experience has been that a woman doing high reps at a weight light enough to do them stays stuck on that weight and is basically spinning her wheels.

Is it necessary to explain to the gym people what you want to do beforehand? The chances of them nodding knowledgebly and leading you to the barbell section are nil. In fact, I like to tell trainers my goals (which are freaking modest for here) for the pure shock value that registers. I was hoping that the DVD would enable you and your son to just go into the gym and start, without the awful help of the High Reps People. Mark has a lot of instructional videos on Youtube, maybe they will be accessible to you.

SS is a good program for beginners. Start with a weight you can handle, get the form good and learn to tune out the other people and you will be fine (check with the doctor blah blah here). You may need or want to increase the weight more slowly then every session, adjust that for yourself and you can always pm me for a fellow amateur, doing it by herself point-of-view. There are plenty of helpful coaches on this board too when you want someone who really trains others and has experience that way.

One more thing, writing everything down, warm-ups, weight used, sets and reps as it happens at the gym is very helpful!

[Gwynn]

You should read Practical Programming as well as Starting Strength. PP gets into the different physiological effects of the different rep ranges and will answer your questions about why fives are great for beginners looking to get strong. Regarding the trainers at your gym, it's best not to ask questions of them, and if they try to interfere with what you are doing and you have not asked them any questions, tell them you already have a coach that you are happy with. Politest way I know to get them to back off.

[thefinalsql]

I can offer my personal experience.

Heart attack June 2008. Heart cath, angioplasty, no stints.
Every little twinge in the chest could send me into a panic, wondering when the next one was going to happen. Once the pain was so immense I rushed to the emergency room, whole nine yards including heart cath. Turned out to be an anxiety attack.
Walking and Atkins phase 1 diet for about a year, did not walk during the winter. Lost around 50lbs

Started lifting weights regularly for the first time ever in June 2009 at the age of 43. I was scared at first. I too wondered how much stress lifting would put on my heart. At least for me. The stress test, walking faster and faster, to the point of running, at the Dr. That puts more stress on your heart.
Fear did not last long.
Started StrongLifts in August 2009.
By February 2011 I could squat and dead lift 600lbs and bench 315lbs.

While doing StrongLifts I continued on Atkins phase 1 until I hit around bodyweight squats and dead lifts. At that point I added in carbs. I never counted calories. When I started StrongLifts I weighed 305lbs. When I got to 1.5bw 5x5 squats I weighed 312lbs. I definitely gained muscle and lost fat at the same time. Also cutting back on carbs improved blood work a lot.

Start off light, nothing wrong with an empty bar, or if the barbell is too heavy then dumbbells. You want to draw out linear progression and make it take as long as possible. Milk it for every ounce. Don't be discouraged if your weight remains the same or goes up a little. Use the fit of your clothes to determine if you are going in the right direction.

Best of luck smashing the weight!

[shaddix]

Question, since it wasn't mentioned already: What does the quality of your food choices look like?

[Vale]

This is my 3rd attempt at posting a reply, so it will be shorter than the last two. Let's hope it works this time!

Thanks for the recommendation of Practical Programming. I will order that.

I have been watching the videos on youtube and found them very helpful. We do take notebooks to the gym as there is no way I could remember everything without them! Thank you very much for your offer, xcardiobunny.

Thefinalsqul, thanks very much for posting about your experience. I don't know anyone else with heart disease so it's great to hear from someone who has been there and done that! Your experience sounds very positive. I'm not getting any angina with the weight lifting, and yes, it certainly feels less stressful than the exercise ECG I had done.

I really enjoyed my gym session today. It was an amazing thing - the empty bar actually felt lighter than a couple of days ago. Which presumably means I'm a little bit stronger already?

[Vale]

Question, since it wasn't mentioned already: What does the quality of your food choices look like?

Breakfast
Some combination of greek yoghurt, muesli, nuts, seeds, berries, banana, peanut butter, toast, eggs, cheese, bacon. Not all at once, but a couple of those. 200 - 350 calories.

Lunch
Leftovers/sandwich/salad/soup/etc. so varies, e.g. smoked mackerel with a bit of coleslaw and salad, chicken and vegetable frittata and salad. 500 calories or so.

Evening meal
Family food - a mixture of home cooking with some convenience food (ready made sauces, etc.), for, well, convenience. Spaghetti bolognese, chilli con carne, curry, thai/japanese/chinese, salmon/chicken/pork/lamb/beef/tuna with salad/veg/pasta/rice. I go easy on the pasta and rice so not a full portion of those. About 600 calories.

Drinks
Tea and coffee with milk, water.

Occasionally I have snacks but it's usually just the three meals a day.

I do have some less healthy food as I'm a big believer in moderation in all things! So there's the occasional glass of wine, crisps, sweets, cake, icecream, fruit juice, etc., but only now and then and in small portions.

It's not low carb, but probably not quite as high carb as the usual diet. (I have done low carb in the past but was advised to come off it because of another health problem, and now I don't fancy going back as I'm not sure I could sustain it for life). I normally have something proteiny at every meal.

[shaddix]

Damn you went all out eh? Looks like you have it under control here

[Kregna]

Good luck!

[Mr_Rogers]

I did a quick search of the thread and didn't see it mentioned. It's unlikely your gym would have microloading plates (.25lbs, .5lbs, .75lbs, 1lb), this will allow you to make gains in increments smaller than 5lbs/2.25kg. I'm not familiar with gyms, let alone UK gyms so forgive me if I'm mistaken. I train with the Mrs and microloading plates have allowed her to continue making gains on linear progression so I highly recommend them.

Other than that, good luck to both you and your son.

[Vale]

No, the gym doesn't have those lighter plates, unfortunately. I think I'm going to have to see if it's possible to buy them and take them along. I felt I was struggling a bit today and I'm still at the beginning. I was doing the OHP with dumbbells and the next size up added 3 kg (6.6 lb?) and I couldn't finish the set. The staff at the gym have been letting my son and I get on with our programme without any problems. The gym feels small and friendly, and we keep seeing the same faces. It turns out that what I was calling a squat rack is actually a power cage. It seems to be a very versatile and useful piece of equipment. I'm glad we chose that gym because it's the only one we went to which had one of those. It's a shame there's only one, but we've only had to wait for it once.

I'm really enjoying going to the gym but finding it hard work. I AM seeing results in that I'm lifting bigger weights each time, but I feel so tired and washed out (although that might not have anything to do with the weight lifting. It's difficult to tell). I'm maybe also fighting against some of my medication (the drugs that have fatigue as a side effect). Overall, though, it feels great to actually see my strength increasing in a measurable way, and I enjoy the actual lifting and look forward to it.

I've also been using that machine that's for your lats and triceps, because I see that chin ups/pull ups are introduced later in the programme, and there's no way I can even get near to doing one at the moment.

[Karl Schudt]

On "finding it hard work": one of the things that barbell training trains is gumption, as my wife calls it. Rip points out that squatting trains your mind as well. You may find that you feel lousy in the gym a lot, but generally you will feel great when you are done. It's like what William F. Buckley said about writing: he didn't like writing, he liked having written. My wife doesn't like lifting weights, she likes having lifted weights.

Do get the microplates. It's a must.

[xcardiobunny]

When it comes to things like bringing in your own plates and chalk, I find that doing rather than asking is better. I initialed my microplates with nail polish as the paint on the sides to avoid any confusion, and bring a small block of chalk purchased from Amazon in a resealable plastic bag that is inside an empty make-up bag.

After a heavy lifting day I am often pretty tired/ worn out and so prefer to lift in the evenings or otherwise schedule around it. Also, if you are still at 1600 cals, maybe another 200 cals of protein will help. Other people are better at diet stuff than me, but I do think that is awfully low for your body to repair itself on.

[shaddix]

Don't take this as advice, but it seems to make sense that when overweight it would be best to eat the minimum that allows you to continue to progress

[Corrie]

If you're feeling tired and washed out for more than 24 hours after your workout you may want to consider introducing more calories into your diet.

Some residual stiffness or soreness 48 hours out is normal but if you're feeling that full body and mental fatigue even after you've had a good meal and a night's rest you may not be eating enough to recover.

[Jules]

Hey Vale

Welcome from another UK based middle aged fat female :) Don't have any experience with heart disease, but have been doing this programme for about 3 weeks and I'm seeing improvements already. I've not lost any weight, but trousers that I couldn't breathe in 4 weeks ago are now comfortable, so some fat has been lost.

I also read New Rules of Lifting (for both women and abs) but my attention span couldn't cope with it... SS is beautiful and effective in its simplicity. I second the recommendation for Practical Programming too - it clarified a couple of things for me when I read it.

For fractional plates: https://www.strengthshop.co.uk/fractional-plate-package.html - I got mine from here on recommendation from another forum user. They were delivered very speedily!

[Vale]

@ Byzkarl The funny thing is that I do enjoy the actual lifting and the feeling just afterwards. I feel quite elated in the gym. But in the evening and the next day, I feel tired.

@ xcardiobunny I haven't found that I've needed chalk yet and haven't seen any at the gym. I'll look into getting some for later. I hadn't thought that my tiredness could be down to lack of food, but you're right. I'll up the protein calories a bit more.

@ Shaddix I'm making progress so I probably could cut calories a bit more, but if lack of food is what's making me tired then I'd rather not. I'm moderately active so probably anything under about 2000 calories a day is a deficit anyway. I think I'm going to have to do a bit of playing around with calories to see what works.

@ Corrie thanks! Yes, I think I can get away with a few more calories. It's not stiffness and soreness, just tiredness and wooliness (finding it difficult to concentrate, etc.).

@ Jules It's great to meet another person from my demographic :), and good to hear that it's working for you. I agree about reading SS over New Rules, and at the moment I'm glad I've gone for the SS programme. Thanks for the link to the fractional plates. They are expensive! I think I'm going to need them, though. Maybe after next payday. The costs are adding up! Not any more than any other sport/hobby, but I'm going to have to watch what I'm spending.

Thank you all again :).

[Simma Park]

Thanks for the link to the fractional plates. They are expensive! I think I'm going to need them, though. Maybe after next payday. The costs are adding up!

You can always just use something like this:
http://www.amazon.com/Valeo-Adjustable-Ankle-Wrist-Weights/dp/B001FNK1IW/

Not sure what brands are available in the UK, but I'm positive something like this must exist over there.

Since you won't be doing a 4 plate squat or DL anytime soon, these work well. Just strap them on the bar after you put your plates/collars on. They're convenient, cheap, and there's less chance of pieces getting lost.

This is what I use for microloading for myself and for trainees.

[Vale]

Yes, I'm sure we can get those over here. Thank you!

[Mr_Rogers]

I noticed in your log that sometimes you use dumbbells, could something like ankle weights (like spar has suggested) be added to those to allow for microloading?

[Vale]

Yes, possibly! That might help, thanks. There's been a jump of 3kg on the dumbbells this time, but the next step is only 2kg, thankfully.

[FatButWeak]

Being fatigued from lifting weights is normal and necessary. But you should not be dreading your workout. Make sure you are eating enough red meat and fat. If in doubt, add another steak or two to your weekly meal rotation.

Do you take cholesterol loweing medications? These frequently cause muscular weakness and fatigue. If you do, educate yourself on the debate as to whether they A) do more harm than good B) do any good at all. Stopping them may make you feel better and be better. Google it.


Even though I am completely drained at the end of overy training session, I am always thrilled to be back at the gym the next time, looking to smash through plateaus and barriers and getting stronger. Stronger = better. And on this program, if you do it right, you will continuously get better.

[Vale]

Yes, I do take a statin, and I think I have to keep taking it because of my heart disease. I'm probably more worried about the risk of another cardiac event than I am about the side effects of the statins. I have read a lot over the years, but it's not clear-cut, is it? I'm also on other drugs which have side effects like "fatigue" and "feeling of weakness" listed.

I enjoy meat, and do eat red meat quite often (although not in huge quantities). I don't cope well with a low-fat diet - it seems to make me unhappy! - so I do eat some fat.

I do find I look forward to the workouts, and I enjoy them while I'm doing them. It's been encouraging to see the weights go up. Even though they are relatively small weights and increases, because I'm starting low, they are large increases in terms of percentage.

[Philbert]

I'm in the UK, and couldn't find a coach here (and the DVD is NTSC).

I've started at the gym. They've recommended 10 -12 reps, but I keep reading that lower reps are better for building strength. I'm not sure what the benefits of higher reps are. Less chance of injury? Endurance? I asked about cleans but they didn't recommend them, and I didn't see anyone doing them. Maybe I'll have to do those at home, but I'm not sure I can learn them by myself. Should I substitute something easier?

For bench presses the gym recommend the Smith machine, but I don't like it, so I might ask if I can use dumbbells instead. I know that dumbbells are not a barbell!

I'm finding it quite difficult going in as a complete beginner (especially at my age and weight) and saying what I want to do. The people at the gym have been doing it for years, so I don't feel I can disagree!

I'll look into getting a HRM. I do seem to get hot if I'm lifting heavier weights, so something's going on! I get a good feeling after lifting the heavier weights, though.

Thank you all for your advice. It's much appreciated. I'll have a go at a training log to keep track.
Congratulations on your efforts and progress!
I didn't see this anywhere else in the thread, so I'll mention it: Do not under any circumstances attempt to benchpress in a smith machine. It alters the bar path (a problem at any weight) inspires a false sense of security which can lead to injury, and at heavy weights can result in being trapped under the bar. A portable flat bench set up in the power cage is the best setup. A dedicated bench press bench is also good. Otherwise carry on with the dumbbells
I learned to power clean from videos on the internet, with a little practice and some form check videos you will likely be fine. The lat pulldowns are a good idea until you are strong enough to do pullups.

[FatButWeak]

Yes, I do take a statin, and I think I have to keep taking it because of my heart disease. I'm probably more worried about the risk of another cardiac event than I am about the side effects of the statins. I have read a lot over the years, but it's not clear-cut, is it? I'm also on other drugs which have side effects like "fatigue" and "feeling of weakness" listed.

I enjoy meat, and do eat red meat quite often (although not in huge quantities). I don't cope well with a low-fat diet - it seems to make me unhappy! - so I do eat some fat.

I do find I look forward to the workouts, and I enjoy them while I'm doing them. It's been encouraging to see the weights go up. Even though they are relatively small weights and increases, because I'm starting low, they are large increases in terms of percentage.

Exhaustion is a common side effect of Statins. Continuing to take them is your choice, but if you are going to take them, try to supplmenet you coQ10, as this article indicates: http://www.drbriffa.com/2012/06/15/statins-can-drain-the-life-out-of-us/

[Vale]

FatButWeak, I did take coQ10 but I stopped all supplements (I used to take bucketfuls of them - coQ10, fish oils, vitamins, glucosamine, digestive stuff, all the usual suspects) because getting my medication sorted was so complicated. For instance, I have low blood pressure and low blood pressure is also a side effect of a couple of my medications and also, apparently, of coQ10. I also don't tolerate some drugs well at all, so it's been a bit of a juggling act trying to get the medications sorted out. I may consider it in the future.

Philbert, thanks for the advice about the bench press. Once I can lift the bar (20kg) easily, I'll see if I can take a bench into the power cage. I don't see any reason why not, if there isn't a queue. I'm scared to use the normal bench press bench in case I drop the bar. I'll stick to the dumbbells for the moment. I'm starting to feel more confident about moving on to the power cleans, and I can probably do those at home, so I'll practice and check the videos - thanks! I'll carry on with the lat pulldowns as well. I'm making some progress there (even though I doubt I'll ever be able to do a pullup!).

[shaddix]

Statins literally fuck you up

[hrat]

You can get those ankle weights in Argos, or near any sports shop, JJB for example. But the strength shop ones feel cooler, and although not cheap, they're far cheaper than anywhere else I found. I painted mine pink using nail polish, so nobody would want to nick them.

If you're comfortable doing it, share whereabouts you are: there's a fair few UKians about here and you might find you're living next door to someone helpful.

[Vale]

@ Shaddix I have read a lot about statins, but it's a difficult decision. I might not take them for prevention if I just had a couple of risk factors, but I have known heart disease. The chances of having another event are high, and I'm willing give up some quality of life just to reduce that risk slightly, if that's the trade-off. I'm a single parent and I've had to try to stay alive for my son. Once he's older, I can take more risks if I want to. At the moment, I'm reluctant to go against the cardiologist's advice. I know that "current medical advice" sometimes turns out to be wrong, but I think I have to follow what's considered best practice at the moment. Believe me, I've thought about it a lot, but I feel I need to do what I'm told is most likely to stop me dying from heart disease.

@ Hrat I meant to get some of those weights today, but forgot. I think even Tesco's has some. I'll think about getting the strength shop ones, though. My son can use them as well. I'm in Yorkshire, by the way!

[LuckyMan]

Vale, all the recent reputable research I have seen suggests statins *might* have some benefit for males (over and above their anti-inflammatory properties similar to say fish oil), but that they do more harm than good for females. Not that I personally know anything in this area; I'm just widely read. Maybe sully or somebody else could comment; not with medical advice, but just to confirm recent research.

[Philbert]

Vale, all the recent reputable research I have seen suggests statins *might* have some benefit for males (over and above their anti-inflammatory properties similar to say fish oil), but that they do more harm than good for females. Not that I personally know anything in this area; I'm just widely read. Maybe sully or somebody else could comment; not with medical advice, but just to confirm recent research. 4S, CARE, HPS, and PROVE IT-TIMI 22 studies all showed improvements in coronary events and mortality among women taking statins after cardiac events equal to or greater than improvements seen in men. LuckyMan may be aware of more recent research, the above studies were published in 1996, 1996, 2002, and 2004 respectively.

[Timojin]

You might consider investigating replacing your statins with Inositol hexanicinate.
It is a slow release form of niacin, vitamin B3.
When I had high cholesterol my doctor recommended Inositol hexanicinate (IH) as an alternative to lipitor.
It lowered my total cholesterol 50 points the first month. I was also taking red yeast rice at the time.
It must be Inositol hexanicinate not niacinimide.
Niacin is so effective at lowering cholesterol that one of the drug companies have come out with a sustained release niacin called Niaspan.
http://ezinearticles.com/?Lowering-LDL-Cholesterol-the-Natural-Way&id=1329713

I use magnets for fractional plates.

[Timojin]

Inositol also helps you sleep.

[Vale]

Thank you all! I'm due to have a medication review before my next prescription, so I'll see what my doctor thinks. I don't think I've ever actually had high cholesterol, that I'm aware of. Obviously it's low at the moment, because of the statin.