Ready to go back..

[sugarkitty]

I think :unsure: Its been about 3 months since I've stopped going to the gym (no weights and no cardio) in that time. I have been doing Ashtanga yoga about 5 days a week, which is a more "vigorous" form of yoga, so I have maintained some of my upper body and core strength. I'm also crazy flexible now! I'm holding steady at about 115 (which is about 10 pounds over from when I stopped dieting) and my upper body still looks pretty good but my bottom half :yucky: not so much. Its amazing how fast the weight goes onto your butt. I still want to keep up the yoga but am going to start going to the gym two days a week. I'm thinking a little cardio and some weights with the emphasis on building my butt back up. I don't want to go to strenous to start either.

Given that i'm only going to be going two days a week i'm not sure about the rep range or what would be most effective.

I'm thinking full squats, reverse lunges, cable pull throughs, Hamstring triple threat...

Opinions?

[smuggie]

I think :unsure: Its been about 3 months since I've stopped going to the gym (no weights and no cardio) in that time. I have been doing Ashtanga yoga about 5 days a week, which is a more "vigorous" form of yoga, so I have maintained some of my upper body and core strength. I'm also crazy flexible now! I'm holding steady at about 115 (which is about 10 pounds over from when I stopped dieting) and my upper body still looks pretty good but my bottom half :yucky: not so much. Its amazing how fast the weight goes onto your butt. I still want to keep up the yoga but am going to start going to the gym two days a week. I'm thinking a little cardio and some weights with the emphasis on building my butt back up. I don't want to go to strenous to start either.

Given that i'm only going to be going two days a week i'm not sure about the rep range or what would be most effective.

I'm thinking full squats, reverse lunges, cable pull throughs, Hamstring triple threat...

Opinions?

Kudos to you for doing Ashtanga yoga. It's very hard.

Don't forget various forms of deadlifts too. Are you going to be dieting now?

[Erik]

Yeah - what's the calories going to be like? Dieting and building anything back up doesn't really work very well.

Mind you, since you've been sedentary from a lifting standpoint, you should be able to pull this off to an extent due to your detrained state.

[sugarkitty]

Hey Mo and Erik!

I want to work with maintenance calories. No dieting for me!

[Inatic]

good to see ya back.

[sugarkitty]

good to see ya back.

Thanks Ileen!

[smuggie]

Since you only want to go to the gym two days a week now, how about doing two full-body workouts using basic exercises?

On the first day you could do squats, pull-ups or chin-ups, and military or push presses, and on the second day you could do deadlifts, BB bench presses, and bentover rows.

[trinitylove]

Yeah - what's the calories going to be like? Dieting and building anything back up doesn't really work very well.

Mind you, since you've been sedentary from a lifting standpoint, you should be able to pull this off to an extent due to your detrained state.

so, 3 months off from lifting would put the average person in a detrained state?
i've always wondered how long one would have to cease from lifting to be considered "detrained."
I know it's probably very individual, but on average, for the non-competitor, do you consider 3 months enough time to become "detrained."?:whistling:
if so, when i start back to serious lifting, i'm hoping that i'll reap all the benefits of "starting over" so to speak.

[Erik]

so, 3 months off from lifting would put the average person in a detrained state?

Definitely.

[spidey]

It's amazing how fast our bodies adapt.

We can see a complete improvement/transformation with 3 months of focused effort... and at the same time we can become completely soft and 'detrained' with 3 months of non-effort.

I like this.