Weekly Calorie Trajectory -->Keep Going --> 1 year and 22 weeks of weight maintenance
One of you asked in a previous post how long I had been lifting? And, whether or not I do higher weights and lower reps or higher reps and lower weights?
Let's start with the first question. I have been "technically" lifting since the very beginning. I first began my quest back in Feb of 2017, exactly one week after the super bowl. Mom and I finally decided we were sick of the inactivity during the winter season and lack of easy access to a gym, so we went in on a recumbent bike together.
I can't quite remember when the bike arrived, but I know by March, I was already doing about 40 minutes on the recumbent bike at a level 9 resistance and 15 minutes worth of strength training, which incorporated 3 lb dumbbells, with 4 different upper body exercises my mother showed me how to do that she learned in physical therapy after her hip surgery.
This little routine also included 3 sets of 10 push-ups against the wall, some abductor lifts for my legs, and sit ups. In fact, here's a little excerpt from one of my FS journals entries regarding a first attempt at push ups 85 lbs ago that makes me chuckle:
March 10, 2017 - "I started doing old school sit ups about a week ago. It was kinda humorous when I first began as I was somehow under the delusion I might be able to do half the amount I once did as a child, and start with 20 or so. Talk about clinging to the past! Turns out, 10 sit ups was about all I was able to achieve and on the 10th sit up, it felt like I was in labor or attempting to pass the biggest BM of my life! LOL. My mother and co-worker assured me it will get easier, and it has. In fact, today I was able to achieve 12 sit ups with relative ease..."
...LOL - to that end I now do 51-100 crunches with a 20 lb. weight using the stabilizers on the weight bench. I have gone from a level 9 resistance on the recumbent bike to level 17 resistance for 45 minutes using a high intensity interval program. And, I am now up to 51 unmodified push ups.
But, ya know - every journey starts with one step or this case 1 rep :-)
This pretty much answers the second question with regards to my approach to lifting. I am a low weight, high rep kinda gal. However, I have a very methodical approach to increases in reps and weight. I prefer progressive overload as opposed to the "push to failure method". But, even if I did want to use the "push to failure" method, both my neurologist and team of PT's at St. Lukes have reiterated time an again lest I forget that I really DO NOT ever want to use a "push to failure" approach with an MS diagnosis.
This is absolutely okay with me. Progressive overload is what I've done even before my legs went numb. And, when I say "progressive", I might just couch that with "incremental". I go 3 cycles (or 3 separate workout days) of each exercise before I increase reps and even then, I will only add a rep onto each set, making for a grand total of 3 extra reps for each increase. If I don't feel the muscles have adapted, I'll even take it to 6 cycles before I increase. I don't normally have to do that, but there are a few where I feel there may be more time needed before an increase.
I am VERY VERY mindful about approaching my exercises without any harm or injury to this form.
Once I hit 3 sets of 20 for any exercise with a weight and of done around 3 cycles and feel comfortable - I'll increase the weight.
So, when I say incremental - I genuinely mean it.
I've also branched out from those 4 different lifts and now do up to 12 different kinds of weight lifting exercises, but not all in one session. I lift between 10,12, and 15 lb dumbbells depending on the exercise.
I have since split up and grouped the exercises into 4 respective days; 1) Resistance training/and floor exercises 2) Cardio/Recumbent 3) Weights 4) Cross-fit metcon and Bench press exercises 5) Mobility training w/pt exercises
Eventually I want to purchase a bar and plates. But, I want to ensure I'm bench pressing the 15 lb dumbbells with ease. The bar weighs about 30 lbs, so if I can master the 15 lb dumbbells, I'll feel better about taking on the bar, especially since I don't have a spotter.
I'm also making it a goal to purchase interchangeable dumbbells where the weight can be adjusted with "mini" plates to save money.
Below is a sample workout I'll be doing tomorrow that incorporates resistance bands:
1. 3 planks =
- 2:05 minute basic plank
- renegade rows - 3 X10 reps each arm (black resistance band)
- plank ups - 60
2. un modified floor push-ups - 3X17
3. core oblique crunches (Black resistance bands) ---> 3X16
4. high to low rows (Red resistance bands) ---> 3 X16
5. Lateral rows (Black resistance) ----> 3 X18
6. 3X 4,3,3 = abductor lifts on both legs --> (8 lb ankle weights)
7. Kettle-bell swings - (3X13) if 26 lb kettlebell
then go to:
8. inner thigh circles (3 X 12) both way w/8 lb. ankle weights)
9. scissor kicks (3X14) with 5 lb ankle weights
10. squats with 12lb weights on bosu ball (3X11)
It takes me about 2 hours to complete this, including stretches and warm up.
The secret to my consistency is coffee, coffee, and did I say coffee? LOL! Well, not that much coffee but at least 2 cups are in my system before I hit the gym. And, just to be clear I don't have a trainer and the master suite I live in is my gym. When we moved into this house, it had 2 master suites. The one I live in is about the size of a small studio apartment, so there's plenty of room.
I'm self taught and personally find it's a lot less challenging to rely on myself to modify approaches to certain exercises with stiff leg muscles and little to no sensation from the waist down than to rely on the average gym trainer who may know how to lift a weight, but has no clue how MS impacts the Central Nervous system let alone the muscles in a persons body.
Even the way I find stability and a center of gravity is a bit different from the norm. I'm actually encouraged to use the spasticity in these legs to my advantage and I do. I also petition the universe every time I work out that no harm or injury come to this form.
So far the universe has been on my side :-)
And, yes if some of you are wondering, I also use the "no sensation" factor to my advantage. LOL - some may say this is unfair to get nice abs without feeling the pain to get the gain, but it does come with a hefty exchange rate. And, heck if I'm gonna have to manage MS for the rest of my life - I might as well capitalize off of whatever I can!
Anyhow, below is the weekly trajectory. I hope this answers some questions about how I approach my workouts. I also added in a progress pic. The top is a "before". I've leaned out some and the triceps are coming in nicely and filling out some of that loose skin.
I hope everyone is having a productive and rewarding weekend. Remember - consistency is key, just keep pedaling.
Love and Blessings, have a beautiful week!
Monday - 1686
Tuesday - 1725
Wednesday - 1964
Thursday - 1686
Friday - 1513
Saturday - 1517
Sunday - 1686
Average TDEE 1700
Current TDEE for the Fall and Winter Months = 1700/day
2400 cals 1 day/month
Working to maintain between 127-134 lb range
