Author Topic: Working out for estrogen- drenched peeps?  (Read 3273 times)

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Offline Nero

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Working out for estrogen- drenched peeps?
« on: June 07, 2008, 10:24:53 pm »
I'm still recovering and all. I'm just doing 10 lb weights during my cardio. I mean to gradually increase the weight as I get stronger. Any advice keeping in mind the testosteronally challenged?
What should I be doing to strengthen?
Nero was the Forum Admin here at Susan's Place for several years up to the time of his death.

Offline tekla

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Re: Working out for estrogen- drenched peeps?
« Reply #1 on: June 08, 2008, 12:42:15 am »
What exactly do you want to get stronger, specific groups of muscles or overall health, or endurance... All require different kinds of things.
FIGHT APATHY!, or don't...

lady amarant

Re: Working out for estrogen- drenched peeps?
« Reply #2 on: June 08, 2008, 01:43:15 am »
1) Make sure to only use free weights. Machines isolate muscles while free weights force more of your body to engage to stabilise the movement.
2) Intensity is the keyword here. You get stronger by increasing the intensity of a movement. Now usually, you do that by piling on the weight, but you can also do that through a couple of other methods:
 - engage your antagonists: All the muscles in our body come in pairs that oppose each other. So if you are doing bicep curls, for example, tense up the tricep as much as you can to oppose the action. You will be sweating buckets.
 - pre-tension: Before you begin the movement, tense up the muscle you are going to work on, and then keep the tension high throughout the movement.
 - radiation: Make a fist, and notice how the muscles in your forearms tense up as well. Now make a stronger fist, and you notice that now, your bicep and tricep are also engaging to support the action. Even tighter, and now you are engaging your shoulders, even your chest and back muscles. Try and apply that same principle to every movement you do, starting with how you grip the weight - crush that bar into dust.

For more details on this sorta stuff, I recommend you look at the books of Pavel Tsatsouline, the Iron Russian (Corny, but he's good) He specialises in helping martial artists and power athletes train.

Hope it helps honey.

~Simone.


Wing Walker

Re: Working out for estrogen- drenched peeps?
« Reply #3 on: June 08, 2008, 04:57:21 am »
Hi, Nero,

May I suggest that you also start walking briskly a few miles each day, or whenever you can?  It will be good for your lungs, heart, bones, and joints.

Much success to you,

Wing Walker

Offline tekla

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Re: Working out for estrogen- drenched peeps?
« Reply #4 on: June 08, 2008, 11:33:30 am »
Walking, biking, swimming (a low impact triathlon if you will) is a very good combination.
FIGHT APATHY!, or don't...

Offline Nero

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Re: Working out for estrogen- drenched peeps?
« Reply #5 on: June 08, 2008, 01:46:32 pm »
What exactly do you want to get stronger, specific groups of muscles or overall health, or endurance... All require different kinds of things.

Really all 3. Main goal is to get as healthy as possible. I've been really ill and weak and am now doing a lot better and want to keep improving.
Nero was the Forum Admin here at Susan's Place for several years up to the time of his death.

lady amarant

Re: Working out for estrogen- drenched peeps?
« Reply #6 on: June 09, 2008, 08:13:34 am »
What exactly do you want to get stronger, specific groups of muscles or overall health, or endurance... All require different kinds of things.

Really all 3. Main goal is to get as healthy as possible. I've been really ill and weak and am now doing a lot better and want to keep improving.

Free-weights and cross-training are the way to go on this one honey. The idea is to challenge your body in as wide a variety of ways as possible.

There's a training group that takes this very much to heart called Crossfit. Have a look at their site: http://www.crossfit.com/

together with Pavel's stuff, this should go alot of the way to getting you there.

More important, however, is that you fix up your diet. For best results, google the Paleolithic Diet. (I'm assuming you are a carnivore. If you are a herbivore, then yaaaaaaaaay! and congratulations. Try Natural Hygiene instead)

~Simone.


Offline tekla

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Re: Working out for estrogen- drenched peeps?
« Reply #7 on: June 09, 2008, 10:33:32 am »
Swimming and walking both build up endurance while being very low impact, they are good places to start.  Just a 20 minute brisk walk every day will start to change things in a few weeks.  Once your general endurance and cardio are up, you can move to more specific training, but you have to start at the beginning and build habits that last.
FIGHT APATHY!, or don't...

le_joli_papillon

Re: Working out for estrogen- drenched peeps?
« Reply #8 on: July 15, 2008, 04:15:41 am »
i'm so bookmarking this page

Annwyn

Re: Working out for estrogen- drenched peeps?
« Reply #9 on: July 15, 2008, 11:10:39 am »
Rippetoes Starting Strength:
http://www.startingstrength.com/

Crossfit elite fitness:
www.crossfit.com

Easy movements to do cardio at home:
http://fitnesstrainerstogo.com/cardio/

Purchase the Gold's Gym XR20 Bench set from Wal-mart for under $200, it's the best piece of home equipment you can get.  Then get an olympic barbell and freeweight set.  That is g onna be around the same price.
Save the crossfit until you've been on Starting Strength for atleast 6 months, it's a highly advanced routine and the fact is that you need to be somewhat conditioned before starting out on it.

I'd also reccomend going to wal-mart and buying a couple of those aerobics DVDs and following each one through for a month and switching to the next one, and then start from the first one after you've gone through all of them to keep switching things up.

I'd also suggest portioning your meals.  You can purchase Lean Gourmet frozen microwave meals from wal-mart for $1.80 a peace, which is quite a deal.  They average 330 calories per box and are relaly good stuff, actually.  A bowl of grain cereal and a lean gourmet for lunch and dinner would make sure you're on a stable, predictable diet so you're not worrying about eating too much or too little.

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