One of the few ladies???

[nifferness]

I have been checking out the site for a few days now and I really enjoy the idea of bodyweight workouts.

My main goal is weight loss right now. Looking to drop about 30lbs but also really really want to be able to do a pull up in my lifetime! LOL I know diet is the biggest key and I am fine tuning that as well. Trying to eliminate emotional eating right now - stress eating is my worst habit.

Other then that, I am married, 14 month old daughter and I work full time.

[Dean68w]

WeightWatchers works great if u stick to it. My wife lost 10lbs in about 4 weeks. What they do is put u on a point scale for how much you can eat a day. My wife likes it because she can eat whatever she wants as long as she doesn't go over her points.

[n8tive]

Hey nifferness,

Glad to have you on the forum. Search around and read the other post, ask question and enjoy it.
I would suggest you think about doing a food log (keep track of what you eat and post it) on here... a few other people on here do it. The weight watchers thing was a good idea also. It all depends on how much motivation/ accountability that you as a person need.
As far as the pullups- start by doing negatives, get your self to the top position with a jump or a boost somehow. Then let yourself down from that position slow and controlled...after some time of doing them this way you will be able to do a pull up. That is what I did for a couple work outs (depending on your current fitness level it may take you more than a couple workouts) and then I was able to do it the normal way.
Do you have a current work out program right now?

Hope it helps you

N8tive

[Fenderuser93]

WeightWatchers works great if u stick to it. My wife lost 10lbs in about 4 weeks. What they do is put u on a point scale for how much you can eat a day. My wife likes it because she can eat whatever she wants as long as she doesn't go over her points.

I second that when I was eight years old My mom, and sisters started it and that basically means me and my entire family have been on it :roll:
it worked for them (and me+ my dad) throughout the time they used it. they also have a core plan which is also good, because there are certain food (like oatmeal, and many fruits/ veggies) that you can have as much as you please

[Patrick1968]

http://bodyweightculture.com/forum/vbarticles.php?do=article&articleid=76 is an article all about resistance training for women which you may find interesting and take a look at the links below (my signature) where you'll find a couple of nutrition articles.

My partener went from doing 1 pull up to 8 full reps over the last 10 weeks by following Pavels chin up workout. Also, if you check out the figure section of T-nation, there was a chin up artile about 3 months ago which was very good.

Sorry the layout is a bit hinky but I just cut and pasted it from a PDF.

Good luck!

The Fighter Pullup
By Pavel
© 2004, 2007 Power by Pavel, Inc.
One look at Mike Tyson.s back when he punched should make it obvious how
important the lats are to a fighter. The lat provides a connection between your
arm and the rest of your body at the moment of the punch.s impact. If the
.armpit muscle. is not activated you cannot put your mass behind the punch
and your shoulder is asking for trouble.
The pullup is the logical choice of an exercise to strengthen your lats. If you ask
an experienced bodybuilder how to work the latissimus most thoroughly he
will tell you to look up, force your chest open, and draw your shoulder blades
together on the top of the pullup. This may be okay for bodybuilders, but what
does this have to do with fighting? You move in the ring in what gymnasts call
.the hollow position. .the scapulae flared and the chest caved in. This is the
way you should finish your pullups. Look straight ahead and hunch over the
bar. Touch your neck or upper chest to the bar to make sure there is no
question that you have completed the rep. Lower yourself under complete
control and pause
momentarily with your
arms fully straight before
going for another rep.
Pavel demonstrates the
fighter pullup at a course at
the US Marine Corps base in
San Diego.
Photo courtesy
TonyBlauer.com
Here is a powerful Russian pullup program adaptable to any level of ability.
The 5RM Russian Pullup Program
Day 1 5, 4, 3, 2, 1
Day 2 5, 4, 3, 2, 2
Day 3 5, 4, 3, 3, 2
Day 4 5, 4, 4, 3, 2
Day 5 5, 5, 4, 3, 2
Day 6 off
Day 7 6, 5, 4, 3, 2
Day 8 6, 5, 4, 3, 3
Day 9 6, 5, 4, 4, 3
Day 10 6, 5, 5, 4, 3
Day 11 6, 6, 5, 4, 3
Day 12 off
Day 13 7, 6, 5, 4, 3
Day 14 7, 6, 5, 4, 4
Day 15 7, 6, 5, 5, 4
Day 16 7, 6, 6, 5, 4
Day 17 7, 7, 6, 5, 4
Day 18 off
Day 19 8, 7, 6, 5, 4
Day 20 8, 7, 6, 5, 5
Day 21 8, 7, 6, 6, 5
Day 22 8, 7, 7, 6, 5
Day 23 8, 8, 7, 6, 5
Day 24 off
Day 25 9, 8, 7, 6, 5
Day 26 9, 8, 7, 6, 6
Day 27 9, 8, 7, 7, 6
Day 28 9, 8, 8, 7, 6
Day 29 9, 9, 8, 7, 6
Day 30 off
You start with an all-out set and then cut a rep in each consecutive set for a total of five sets.
The next day add a rep to the last set. Then a rep to the set before that, etc. The system is
intended to be used for four weeks. In the end of the month take two or three days off and
then test yourself. It is not unusual to up the reps 2.5-3 times. In other words, you are likely
to end up cranking out 12-15 reps if you started with 5. If you can already do between 6 and
12 reps start the program with the first day your PR shows up. For instance, if your max is 6
pullups start with Day 7; if your max is 8 start with Day 19.
If you run into a snag with this routine, back off a week and build up again. If you hit the
wall again switch to another routine.
Here is how the program applies to those who currently max at three pullups. The below is
also excellent for anyone whose goal is pure strength rather than reps; just hang a kettlebell
or a barbell plate on your waist to bring the reps down to three.
The 3RM Russian Pullup Program
Day 1 3, 2, 1, 1
Day 2 3, 2, 1, 1
Day 3 3, 2, 2, 1
Day 4 3, 3, 2, 1
Day 5 4, 3, 2, 1
Day 6 off
Day 7 4, 3, 2, 1, 1
Day 8 4, 3, 2, 2, 1
Day 9 4, 3, 3, 2, 1
Day 10 4, 4, 3, 2, 1
Day 11 5, 4, 3, 2, 1
Day 12 off
Now you are ready to move up to the 5RM program.
For a fighter capable of 15 pullups the routine would look like this:
The15RM Russian Pullup Program
Day 1 15RMx12, 10, 8, 6, 4
Day 2 15RMx12, 10, 8, 6, 6
Day 3 15RMx12, 10, 8, 8, 6
Day 4 15RMx12, 10, 10, 8, 6
Day 5 15RMx12, 12, 10, 8, 6
Day 6 off
Day 7 15RMx14, etc.
A stud with a 25-pullup max would do it slightly differently:
The 25RM Russian Pullup Program
Day 1 25RMx20, 16, 12, 8, 4
Day 2 25RMx20, 16, 12, 8, 8
Day 3 25RMx20, 16, 12, 12, 8
Day 4 25RMx20, 16, 16, 12, 8
Day 5 25RMx20, 20, 16, 12, 8
Day 6 off
Day 7 25RMx22, etc.
You can see that the higher the RM, the quicker the reps drop off. The reason is simple. You
should have no problem doing four reps a few minutes after 5RMx5. But x24 is not going to
happen after an all-out set of 25. The higher the reps, the greater the fatigue. Therefore
you need to start more reps down from your rep-max and cut the reps more between sets.
Experiment. An extra day of rest here and there is also in order; the recovery from sets of
fifteen or twenty is not nearly as quick as from fives and triples.
Yakov Zobnin from Siberia, the Heavyweight World Champion in Kyokushinkai, .the world.s
strongest karate., stands over 6.6. and tops the scale at 220 pounds. In spite of his
basketball height and exhausting full contact training, the karateka maxes out at twentyfive
strict pullups. What is your excuse?
Power to you!
# # #
Pavel is a former Soviet Special Forces physical training instructor and the author of The
Naked Warrior: Master the Secrets of the Super-Strong .Using Bodyweight Exercises Only.
Subscribe to his free newsletter on www.PowerbyPavel.com

[nifferness]

Thanks everyone for the replies!!! I will definately take a closer look at the pull up articles :)

As for weight watchers, that's not really my thing. I think it's a great program but I know that for me having spent a lot of time around bodybuilders, figure competitors and just general fitness nuts I need more structure. Right now my diet is very basic and simple (almost bfl like) with a protein, complex carb and some sort of veggie at every meal.

Although I am not looking to compete this year, I would like to try my hand at a figure comp. next year. I know I will have to move into the gym for that when I get closer but as I mentioned I really like the idea of being at home and doing bw style workouts right now. :D

Thanks again!!!

[Dean68w]

Thanks everyone for the replies!!! I will definately take a closer look at the pull up articles :)

As for weight watchers, that's not really my thing. I think it's a great program but I know that for me having spent a lot of time around bodybuilders, figure competitors and just general fitness nuts I need more structure. Right now my diet is very basic and simple (almost bfl like) with a protein, complex carb and some sort of veggie at every meal.

Although I am not looking to compete this year, I would like to try my hand at a figure comp. next year. I know I will have to move into the gym for that when I get closer but as I mentioned I really like the idea of being at home and doing bw style workouts right now. :D

Thanks again!!!
Well you did fail to mention this little list of experiences. :mrgreen: As for figure skating, most of my work is in the desert, so I don't think I can help you w/ that.

[nifferness]

Well you did fail to mention this little list of experiences. :mrgreen: As for figure skating, most of my work is in the desert, so I don't think I can help you w/ that.

Ummm I don't know if you are kidding or not...I meant figure as in physique type competitions :)

[struggler]

As for figure skating, most of my work is in the desert, so I don't think I can help you w/ that.

Ummm I don't know if you are kidding or not...I meant figure as in physique type competitions :)Lol, that misunderstanding cracked me up.

[Dean68w]

Yea that's pretty funny. I don't even feel like an a$$:p. Figure skating.... :mrgreen: