Ask Alfonso: How Do I Gain Without Pain?
I have a question – I am a 45 year old woman, fairly out of shape and want to start over again. I also want to do it right this time so I can stick with it and don’t quit as I have always done in the past. I can get very high – spirited and fall down as hard. That is my problem.
I would like you to advise me on how to incorporate your Real Strength program (at home). It seems like a lot to start with. In your notes you say that at the end of day one “you will hate me tomorrow” – but so will my boss because as a (sports) masseuse with a 24 hour a week job there is no room for muscle pain – I cannot be “too” sore because I still need the use of my arms and legs.
Is there a way you can advise me to moderate your prograe, and get to the end, fit, well, still motivated, while holding on to my job?
Love your Angry Trainer site.
I’m glad you love the site. You’re question is a great one as I think many people feel that many programs may be too tough, not just mine. The thing is this Ingrid, you can perform any workout with personal modifications that allow you to go at your own pace and do what you feel is appropriate.
If the FitStudio Real Strength Program seems too much, then cut the number of days or exercises in a given day to what works for you. Maybe try 3 days and ½ of the exercises to start. That program was written specifically for 35 year old men looking to gain muscle and become fit, but it serves woman equally as well. I always say that I don’t have men or women exercises, I have people exercises.
But, you must plan the same way and progress as the program does. One strategy that trainees forget to employ is called planned progression, a system where you purposely add new challenges to the workout on a continual basis. It could be an added rep, a bit more weight, or just 5 seconds more of jumping jacks. The key is that you’re always advancing and moving forward in your fitness routine.
The key to this strategy working is starting at a point that is almost easy for you to accomplish. Break up a routine or workout into something that’s manageable, but still challenging. Then with each successive week change something to make it slightly harder. If you start at the top of your fitness level, it’ll be very difficult to plan progressively with each successive workout.
As an example when I was a bodybuilder if I wanted to reach a new max weight in a particular lift I would start an 8-week program lighter than I knew I could already lift. So if my max was 405 for 1 rep, then I would start as low as 255 in week 1, and not reach my old record of 405 till week 5 or 6.
The reason that I say in my program notes “you’ll hate me tomorrow” is that I believe in using multi directional exercises, especially when training legs. I recommend many stances, side lunges, and movements that require your muscles to work in ways they probably haven’t since you were a child.
Initially you’ll experience some soreness but one way to limit it is to not go as deep or stretch as far on some movements Again, strive for greater ranges of motion as each week passes. I recommend that you take my program, print it and modify it to fit your time frame and fitness level. Just be sure to challenge yourself and plan to succeed. Failing to plan is really planning to fail, especially in fitness. Let me know how it goes!
And if any of you out there would like to book a more in-depth consultation with me – just drop me a line via the How To Book button in the sidebar.
And if you have a question – please just click here. I’d love to help you!
All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. No action should be taken solely on the contents of this website. Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.
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about 1 year ago - No comments
Hello Alfonso, I’m on day 30 of your Real Strength program that I found on Sears FitStudio. It’s going well but I really want to get defined. Because of my schedule I have to take every Wednesday and Thursday off from training, so I just train Friday-Tuesday without any rest days. Do you think this…
about 2 years ago - No comments
Happy Sunday everyone – I hope you’re enjoying a wonderful weekend. I’m about to head out to the gym with my two boys for a workout before we go sledding. In case you didn’t know, here in CT we’ve had about 3 feet of snowfall recently. I’m going to write some tips soon on the…