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Hey Jen,
My advice is to start strength training. Muscle improves body composition (less fat) and improves your metabolism. Getting bulky really only happens if you are working specifically to get bulky. Start with 3 sets of 12-15 reps, 2-3 times a week. Strength training isn't just about muscle, it's also about bone health. Muscle also helps reduce inflammation and joint pain. Try it, I promise you'll enjoy the benefits/results!
Renee
I use the New Rules of Lifting plans.
VSG with Dr. Salameh - 3/13/2014
Diagnosed with Binge Eating Disorder and started Vyvanse - 7/22/2016
Reconstructive Surgeries with Dr. Michaels - 6/5/2017 (LBL & brachioplasty), 8/14/2017 (UBL & mastopexy), 11/6/2017 (medial leg lift)
Age 42 Height 5'4" HW 319 (1/3/2014) SW 293 (3/13/2014) CW 149 (7/16/2017)
Next Goal 145 - normal BMI | Total Weight Lost 170
TrendWeight | Food Blog (sort of functional) | Journal (down for maintenance)
Hey there! My suggestion would be to reduce the total volume of your training. Instead of 50-55 miles per week, do 35-40 miles.
1x = Long/Slow Day (18-22 miles)
1x = Medium Day (8-10 miles)
1x = Short/Fast (3-5 miles)
This should allow you to recover more completely and ultimately have more in the tank to finish your marathon. Remember you want to peak for the marathon. On that note, the week before your marathon reduce your volume to 25-30 miles and try to incorporate additional carbs throughout the week. Good luck!
Renee
These sound like a good start. Is there a reason you don't want to hit a gym?
I'm nursing a jacked up sacrum. It's recently started to feel good but today I did deadlifts for time and my form went to crap and I had to drop down 20# and make sure I stretched really good once I got home. In fact, it's time to stretch again!
Anywho, here's what I do:
Crossfit a few times a week
Barbell at my CF gym, whi*****ludes deadlift, back squat, press, and bench press with lots of accessory work
Personal Training 1x/week to work on DL & BS form, learn to activate my lats, etc. I'm not athletic and none of this comes naturally to me so I need all the help I can get.
Okay, so I began lifting this week. I LOVE, Love, love it!
I've been following the exercise portion of this plan: http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-1 .html
I exercise at home. So I use lots of alternatives to the machines and the barbells.
Please share any part of your weight lifting you feel comfortable posting.
Day 3 looked like this for me.
(1) Leg Press
My ALTERNATIVES:
2 x 12 https://www.youtube.com/watch?v=2sRzh9loTbM
1 x 12 http://www.shape.com/fitness/videos/bodyweight-move-better-leg-press
(2) Leg Extension
My ALTERNATIVES:
2 x 12 https://www.youtube.com/watch?v=Nt3CMsVgKZU
1 x 12 https://www.youtube.com/watch?v=ApUNzIkY8SU
(3) Wide-Stance Barbell Squat
My ALTERNATIVES:
3 x 12 https://www.youtube.com/watch?v=4ts4tmPr9VQ ** https://www.youtube.com/watch?v=mXw6kwiow7k
(4) Seated Leg Curl
My ALTERNATIVES:
3 x 12 https://www.youtube.com/watch?v=iEQ01J46Kxs *** https://www.youtube.com/watch?v=xSjmKTf4QbA
(5) Standing Calf Raise
My ALTERNATIVES:
3 x 12 https://www.youtube.com/watch?v=xw3JVJVfX9g
(6) Seated Calf Raise
My ALTERNATIVES:
3 x 12 http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-seated-one-leg-calf-raise
Lots of jump roping, air boxing and jumping jacks in between the weight lifting.
Marie.
Thanks! You too. I will update next Monday, if I'm not dead.
VSG: 3/12/15
I wish you all the best on Saturday and I will be thinking of you as I am running. I want to hear all about it. You will do it
Race week!
Monday-Supposed to do 4 miles, but I have the childrens so doubt I get it in.
Tuesday-rest
Wednesday-3 mile run
Thursday-rest
Friday-2 mile run
Saturday- Mt. Taylor 50k. 6,800 ft. of elevation gain, topping out at 11,300 ft.
Sunday-dead
VSG: 3/12/15
