questions about Strength Training

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bluewillow
bluewillow Member Posts: 779
edited June 2014 in Working on Your Fitness

Hi ladies,

I have a question about strength training, and I'm hoping to get some advice from the fitness experts here-- like FitChick and Felicia and others who are more "in the know" than I am... (which would be a lot of people)...

I am at the end of my treatments (Herceptin), have about 25 pounds of chemo weight to lose and I'm ready to get on a regular fitness/weight loss program. The only real workout I have gotten lately is on the weekends out in the woods hiking and hunting. Before I was diagnosed with BC, I was in good shape and could lose weight fairly quickly just by cutting back on eating and moving more, but now that I am 52 and in menopause, I know I'm going to have to take a very aggressive approach to getting this weight off.  I have a desk job and am flabby due to loss of muscle tone.  To put it better-- I feel like a marshmallow!  I enjoy strength training, so I just ordered several ST videos to get me started (using 2-5 lb weights).  My first question is: can I do a strength training video each day or do I really need to skip a day in between workouts?  I will also do cardio at least 3x a week on a treadmill or walking outdoors.  I would like to do the videos each day just to get into a regular routine-- it seems when I skip a day I get lazy, slack, etc.  BTW, I have a lot of upper body strength and don't fear getting muscles, etc. 

Second question:  is it best to eat a snack before a ST workout?  is so, what foods are best?  am thinking I'd like to work out in the mornings before breakfast.

Thanks to anyone who can offer me advice!

Mary Jo

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  • sbmolee
    sbmolee Member Posts: 1,085
    edited November 2008

    Mary Jo - If you do not want to skip a day, alternate on body parts you concentrate on.  For example:  do upper body day one, lower body day two and core day three.  A workout results in tiny tears in the muscles and your body needs downtime to heal the tiny tears.  I like to do something every day - even if just a nice walk. 

    What to eat before a workout:  Carbs to give you energy ( I add fruit or vegetables with the carbs). Whole wheat bagel with almond butter is my favorite.

    What to eat after a workout: proteins to help in the muscle rebuilding process.  Eggs, chicken.

    I stay away from sweets and energy drinks as I tend to just get a spike in energy then crash - carbs are a much better pre-workout. 

    You can search the internet for "best snacks before a workout" for more details.

    GOOD LUCK

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  • Anonymous
    Anonymous Member Posts: 1,376
    edited November 2008

    Hey, Mary Jo. Hoping all is well in your neck of the woods...

    I'm not as good at this stuff as Marin is (who I'm sure will be around to give you more details shortly), but I think I can answer your first question about skipping a day between workouts. From what I know about muscles, the only way to build 'em up is to break them down a bit and give them a chance to rest and recover - hence the day off in between workouts. The rest - especially when you are adding ST to another activity (say to aerobics or running) - is necessary to get the moving parts (muscles, tendons, ligaments) a chance to adjust to the activity and avoid injury.

    As for the eating, I can only tell you what I do: something light (i.e. cereal about 30 minutes before I hit the gym in the morning). As I'm thin and trying to maintain not lose, the more important meal for me is after the workout to help the muscles I just put a hurting on rebuild. Again, Marin might be able to offer more insight on that end... 

    Hope this helps (Hey Marin, how'd I do?!?). Exciting that you are at the end of your treatment - whoo-hoo! 

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  • Journey
    Journey Member Posts: 905
    edited November 2008

    Hi - just wanted to jump in and add that the best time to rebuild your body after ST is to eat lean protein within the first hour after wards.  Can be a pain but I really do think it helps. 

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  • Member_of_the_Club
    Member_of_the_Club Member Posts: 3,646
    edited November 2008

    Avoiding injury is a very important part of getting in shape, so i agree that you should skip a day between working muscle groups.  I think it is best to eat something light before working out. but I have skipped breakfast on some days and done just fine.

     Make sure you use the correct form when you are doing the strength training.  This is also important for injury prevention -- it is better to start light until you perfect the form than to jump ahead to heavier weights. 

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  • Harborwitch
    Harborwitch Member Posts: 124
    edited November 2008

    I go to Curves about 6:30 in the morning.  All I can manage at that hour is a big glass of water, and I take a 20 oz bottle with me.  My DH also pours me a cup of coffee in an insulated mug - but I usually don't drink that till I'm home.  Then I try to get some protein and good carbs.

    Curves recommends every other day for the reason everyone has given.  There are girls who are going every day and not losing - but every other day seems to be working for me. 

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  • bluewillow
    bluewillow Member Posts: 779
    edited November 2008

    Hello there!

    THANK YOU, everyone, for all the great advice you have given me!!  I plan to print out your posts and put them in my fitness/weight loss notebook/journal so I don't forget anything.  I am anxious to get started.  I had my last treatment of a year of Herceptin on Monday and I feel SO RELIEVED!!  I feel free and ready to get my poor body back in shape.

    Again, thanks so much and best wishes to all!

    Mary Jo 

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  • sbmolee
    sbmolee Member Posts: 1,085
    edited November 2008

    Good luck Mary Jo and congrats on your last treatments of Herceptin!!!

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