@skwigg, I've been reading your posts about Lift with Cee, and I checked out some of her Q&A videos, and looked at a few of the workouts. I, too, have been feeling like my workouts have been getting to be too short/too easy, and would like in increase my strength and bone density now (I am in my 40s) rather than try to catch up 10-15 years from now. Now that I am eating adequate protein, I'm thinking this may be effective. I don't think I can currently lift as heavy as what Cee is doing, but I will get there, I imagine?
I know that in order to get stronger, your muscles have to get bigger. However, I don't want to have to buy new bigger clothes. Is body recomposition a thing with these workouts? They seem slow. You said y awhile back you pick one from the 30 min series, and do it 3x/wk with days in between. That seems doable. Are you still sticking to that?
I have looked at a few other programs, but they are either longer or more days (which I don't have time for). Currently, I am doing 10-20 min. of Zuzka-style workouts daily, plus 10-20 min. of yoga, and about 20-30 min. intentional walking per day. If I am going to longer workouts, they need to not be daily.
Any thoughts appreciated!
Here are a couple more links:
https://youtu.be/Mdr82lIN510
https://squatuniversity.com/2018/06/21/the-mcgill-big-3-for-core-stability/amp/
Snail, you should have zero pain in your low back when lifting. Back pain is not normal and shouldn’t be ignored. It’s never the kind of thing you can just push through without causing more and worse problems. A number of different things can cause it. It may be core instability, a muscle imbalance, an angry disc, poor form, too much weight, or overuse from doing too much. It could also be a low-back issue unrelated to lifting, like the way you sleep, that is flaring up when you add weight to it.
Core instability is always a prime suspect. You can get away with it easily using light weights but it becomes really apparent under a heavy load. I love the physical therapy advice from Squat University. Here is a video and an article you may find helpful.
https://youtube.com/shorts/s9kxPlkGdJw
https://squatuniversity.com/2018/04/28/how-to-screen-your-low-back-pain/amp/
Definitely don’t keep doing anything that hurts. You may need to use lighter weights or substitute a different exercise variation that doesn’t trigger the pain. I have had horrible, crippling low back pain in the past. Pilates helped because it taught me to find and maintain “neutral spine.” Buying a memory foam mattress that kept my spine neutral while sleeping also helped. My bed was terrible when I was having the worst back troubles. I hope you’re able to discover the culprit. If it only happens when you lift, that’s actually a good thing. Some stability exercises and adjustments to your technique should make a world of difference and allow you to lift heavier with no back pain.
I have noticed that my lower back has been bothering me since I've started to challenge myself with heavier weights. Is this normal? Am I going too heavy too soon? Many times, I feel like my arms/legs can handle it, but my back can't. I think my form is pretty good-- I definitely can't afford to hire a personal trainer to check it, but I use a mirror and have belonged to a gym (where they used to do a free personal training session) before. Any thoughts?
I can't believe I missed this thread! Following now even though I'm not currently doing Cee's programs. I recommended her to a client of mine and she really enjoyed the workout.
Nourishmovelove is another Youtube channel I like. She does talk a lot but it doesn't bother me too much.
Most of her workouts hit each muscle group only once and for multiple sets. So, glutes/hamstings, chest, back, shoulders, biceps, triceps, abs. It’s the kind of classic bodybuilding I hadn’t done in 20+ years, which is what makes it fun and different, but yeah, there are plenty of other options. I feel like if I’m doing six heavy sets of leg exercises (2 exercises, 3 sets each), as in her 30 minute workouts, that’s plenty of opportunity to semi-cripple myself and feel sore the next day. I didn’t love her 20-minute series with only one lower body exercise.
There are some kettlebell exercises that can’t be done with dumbbells, like swings. I often use dumbbells for things like cleans and snatches though, so I don’t smash my Apple Watch.
I’ll check out some of those YouTube channels. Thanks!
Have you tried muting the audio? There’s no reason to listen if you can see what an instructor is doing. I often mute or turn workout audio very low, sometimes listening to my own music. For Lift With Cee, the workout is in the description box of the video (you have to click around and hit “more…”). I will screenshot that and do it on my own if it’s a workout I’m familiar with.
I would also love some new workout channels to check out. Lately, I’ve been writing my own workouts for my husband and I, but I love getting ideas from others.
I still enjoy Pavel’s kettlebell workouts and Charlie Follows yoga channel.
I have discovered that I can't deal with any of the Lift with Cee videos where she talks! It absolutely drives me nuts. Unfortunately, there are only 4 full body workouts where she doesn't talk.
It then occurred to me that I could easily find a 30 min. full body weightlifting video (Heather Robertson and Caroline Girvan don't talk, so I like their videos) and apply Cee's formula: repeat 3x/wk. and add more reps or weight each time. I think I will try that.
I don't want to follow an actual program by either of the people I mentioned, because pretty much all of them that I've looked at are 40-60 min. 5x/week which would be very hard for me to fit in, and also probably burn me out.
Anyone have other YouTube fitness instructors they like? I have also done a lot of MadFit workouts in the past (usually her 10 or 20 min ones) and her talking doesn't bother me. Zuzka's talking style is also fine, but her workouts are boring. I hate repeating circuits multiple times, and AMRAP is no fun for me either. Any recommendations?
It's now been a month of Lift with Cee doing 30 min full body 3x a week. I am not going in any particular order. There seems to be a numbered list, but I like the videos where she doesn't talk AT ALL the best, so I've been looking for those.
I am really trying to increase either weight or reps each time, even if it's only a little bit. I am actually seeing improvement. By the 3rd time of each workout, I am definitely lifting either heavier or more reps for every exercise. There was one exercise last week that was so hard for me it was hilarious (with your butt against the wall, you do a rear delt fly) and I was laughing and convinced I'd never improve, but I actually did by the 3rd time through the workout!
I really did not think that improving strength could be this straightforward. This seems to be more effective than all of the higher heart rate/lower weight/higher reps stuff I was doing before (Zuzka style, basically). It will be interesting to see what changes I experience over time (energy level, muscle definition, etc.)
Thanks so much, @skwigg ! That is really helpful. I guess I'll give it a try, see if I like it, and see what happens!
It doesn’t matter if you ever lift the same weights she does. She really emphasizes that you need to choose weights that are right for you, where the last couple of reps feel challenging. That can vary wildly from person to person, and even from workout to workout for the same person.
I’ve been doing 20-45 minutes of strength training 3x per week and 10-20 minutes of yoga daily. The strength workouts are sometimes Lifting with Cee and sometimes doing my own thing. But again, it’s whatever works best for you, your schedule, and your own preferences. What I do will change the moment I feel like doing something else. That’s the beauty of it. I did 16-18 straight weeks of Lifting with Cee. I still do it, but I’m mixing it up more lately just for fun.
No worries at all about having to buy a whole new wardrobe. Muscle is lean, small, and dense. Gaining it is difficult, especially for older women. I have to eat at a consistent surplus to see any gains in size and strength, and even then, I wear the same size or have gotten smaller. Not lighter, mind you, but smaller. You may remember this photo that is a comparison of 5 pounds of fat next to 5 pounds of muscle. Strength training makes you metabolically more awesome, not necessarily any bigger.