Strength training reading - recommendations

Hello, all - I've just started back to strength training, 9 weeks post RNY. I was feelin' it when Val posted that she couldn't lift what she could pre-weight loss - I was only 6 months into strength training, doing 45 minutes 4x a week, and I am shocked at how the 8 weeks off of weights has worn away what I'd built. I'm going to hire a trainer from the Y to which I belong, but in the mean time would love to do any reading anyone can recommend on strength training for women, with maybe some good program recommendations. Weights are the fun part of the trips to the gym for me - a reward for trudging through the cardio that I don't find as entertaining...I'm looking forward to the 5K (run in conjunction with the half marathon John "the penguin" Bingham is sponsoring) in April...Dr. Mikami said it was too early post surgery for me to try a half, since I couldn't hydrate myself well enough for 4 hours with the tiny stomach. Any recommendations on reading sources? Lisa

Hi Lisa Boy I will tell ya, it's a blow to the ego to be sure, but I am ok with it now. Was a hard pill to swallow but I choked it down! I know about the marathon you are talking about. I would love to do something like that, but getting enough training time is the hardest part for me. I go every chance I get sometimes thats 3 or 4 times a week, sometimes it is only one or two. Kids in school and job stuff makes it tricky, but I do what I can. As far as trainers, I am sooo lucky, I have a built in trainer ~ my hubby ~ he's lifted for over 30 years and knows the ins and outs. Plus he's pretty cheap... I think he would probably be able to give you some of the best refrences for strength training as far as reading goes. I just learn from him, and I have learned a lot. I continue to learn every day too. I would love to compete again in August. I somewhat tenatively set that as my new goal. If I can get back up to at least 150 bench that would be pretty much my body weight and score me good points!!! Squat and deadlift were my stronger suits, so I know I will be able to hopefully get those back up to a decent amount. As far as marathon training I think John would be your guy for that... he's the runner in the group.. Right John? I don't know how long it was post op before he ran. I hear a lot of people saying they were about 1 year out. There are a lot of great brains to pick here as far as info goes! I wish you the best, and keep posting here. We need to get this site rolling with people working out, running, sweating, grunting, pushing heavy weights. Val

Told ya Lisa...Earl is da man!

I am with Earl on this. Muscle is muscle. The training is the same for men and women. In fact I like my wife's body building book better than my "men's" book. Here is a link to her book. http://search.barnesandnoble.com/booksearch/isbninquiry.asp?pwb=1&ean=9780736044691 Its called: Sculpting Her Perfect Body by Brad Schoenfeld. It is very simple and straight forward Maybe I just like the pictures in her book better because it shows pretty women doing the exercises and not muscle-bound men (the very same exercises...I might add). Good Luck

As far a running goes. I was a year and one month out when I ran my first race (Dam Fool Four Miler). I thought the name fit me perfectly so I ran in it last year. I used a heart rate monitor to help me train for cardio. However, most people can judge their "perceived exertion" without them. I am not that "in touch" with my body. I don't listen to it the way I should so I need a monitor to tell me to speed up or slow down. Maybe someday I will learn to LISTEN to my body. I am the same way with weight training. I need to write stuff down so I won't do too much or too little. A personal trainer will really help you with technique. Proper lifting technique is everything. You need to start out with good habits. Once you learn proper technique ...save yourself some money and drop the trainer. You don't need to pay someone to count your reps....lol. I think that trainers are great to get you started properly, but a waste of money after a while. Earl will be your free online trainer. He puts out....advice that is....to all the ladies....and Val encourages him do it.....they have one of those "open relationships".....lol Good Luck. Feel free to e-mail me or ask any further questions. Me and Earl are like Hans & Fronz on Saturday Night Live routine. "We want to PUMP YOU UP....lol

Wow, what an embarrasment of riches in information! Thank you so much - Would agree that the personal trainer is for me to learn proper form. I went to the OSU program for 6 mos and learned that I'd been lifting all wrong - the Y has different machines, and I know I need to learn form first. Once I learn the machines, I don't need much by way of motivation from a trainer...feeling this good (and finding that under all that fat are actual real muscles) is motivation enough. Thank you both Earl and John for the links...I'm a voracious reader, and am tearing through them. (Incidentally, the Fool Four Miler sounds perfect for me, too. I'm definately "adult onset athlete"). L

Wow! Everyone on this board has great advice. I just wanted to add my two cents. I get really inspired and get lots of good info from a woman named Krista. Her website is www.stumptuous.com/weights. She has been training for years and she tells it like it is. I also like "Body for Life" and a book called " Brawn" by Stuart McRobert. Good luck. Jennifer Williams