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

[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/s...ife-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.