Irritable Bowel Syndrome Message Boards | Re: Okay, new goals, new plan... Any feedback would be great!!

This plan looks really good Stephie! I'd second what Linz said about checking out fitday and seeing how many calories you need a day.

The only thing I'd add is that I think you should start with a heavier weight than 5 lbs on some of those exercises. I notice you say "using weights heavy enough that the last rep is almost 'too hard'" - that's perfect, exactly what you want to be doing. Maybe I'm a little confused but it seems like you're using 5lb dumbbells in the 1st month, then 8lbs in the 2nd month etc... Am I wrong?

Depending on your own strength levels of course, but for example step ups, squats and rows with 5 lbs is not going to do a whole lot for you. Different muscle groups are much bigger/smalller/stronger/weaker than others so it doesn't work too well to use one universal weight. Generally anything for your chest, back or legs are going to need a lot more weight than something for your arms or shoulders, and even shoulder presses might need more weight than your lateral raises (as it's a compound rather than isolation movement - that is, lots of joints and other muscle groups get recruited to 'help out', not just the shoulders.)

The best way to do it, imho, is to just start with whatever weight seems a bit challenging for you (light enough so that you can still do all your reps with good form, but you heavy enough such that one more rep and you'd be sacrificing form/unable to do it) and then as that gets easier, continuously bump up the weight. Setting monthly goals is good too though - try to up your bicep curl by 5 lbs in 1 month etc.

Anyway, sorry if I'm reading that wrong. If so, just ignore all that mumbo jumbo

lol I think it's great that you're including a good weights program in your workout! Not only does weight training help maintain the muscle you have and ensure that during your cardio you're burning off fat and not muscle mass, but gaining muscle also increases your metabolism, and thereby increases your body's ability to burn fat and calories - even when resting.

And just one last (quick) note about goals: I find that if I aim too high, I get nowhere. Like if I make up a gym program that has me going to the gym 3x per week, when realistically the way my schedule is I can really only go 2x per week (for example) -- I don't just skip one day, I end up skipping all 3. I think this program is great though - and I'm definitely not saying 3x a week is too much or that you are aiming too high or anything like that. Just what works best for me in the past is being really brutally honest with myself about how much I'm going to be able to do and how much I'm actually going to do. And once I reach that smaller goal, it's on to bigger and better ones

I'll say again, great program Steph! Best of luck with it; I know you'll do great!

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