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Loosing weight, gaining strength
Hi girls, so i really want to get back into fitness. I am no nearly 13 stone (oucchh!) and am really not comfortable in my own body, has anyone got any good workout plans for the gym or specific classes to go to? I do pole once a week and its my favourite, but i need to build up more strength as i can hardy lift my weight off th floor onto the pole and everyone ese is alot thinner and stronger than me ! I want to feel comfortable again but whenever i get to the gym i never really know what to do ! Thanks and really appreciate any advice or guidance you can give ! xx
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7 Replies
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Hi there, footnote: thinner doesn't always mean stronger…in my case anyway. When I discovered pole about five years ago I was very active in a traditional gym and took an awesome power flex class. I was shocked at how I couldn't do a basic pole hold. It took me a lot of pole practices, workshops, classes, to begin to develop strength. But I found a bootcamp fitness type of workout close to me. I've been going for few months, but almost two months ago started private training.
I can't tell you how it has helped with poling and I still have a ways to go with fitness and poling. My videos here 9/12/12 and 9/30/12 are improvements due to fitness strength and whole body workout.
Working on new things for pole and taking it in baby steps will develop strength. And if you are able, find a workout that focuses on using own body for workout or work out at home. I personally am not self-motivated and even though I do a few things at home to practice, I need the group class and private to challenge myself.
Otherwise, just keep working at it with pole and strength will come.
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I do agree with Hookedonpole, because I've also found that thinner does not equal stronger; I've known a lot of ladies that look large, but are as strong as an ox and could probably kick my butt on the pole!
However, I've found that basic exercises really work for me: lifting weights, crunches, push ups, and planks. Veena's strength training on this website are a great resource. I highly recommend trying NOT to get stuck with lifting weights, actually, unless you really find nothing else works for you! They only target one part of your body, and for me, that's very necessary (I've got some big muscles on some parts, and some really wimpy ones in others, so the targeting really makes me balance out). However, doing something that speaks to many areas of the body, and keeps your core engaged, will probably show faster results and better overall co-ordination!
As for weight loss… well, the best I can say is keep at what you're doing, and what you're looking to do! Strength training has been one of the best ways for me to lose some fat, and I welcome the muscles (I take myself to the gun-show now and then!). More muscle will help you burn fat a little faster when you're working out, and will help you reach that fat-burning place during workouts a little easier.
That said, definitely don't over-do it. Seriously. If you're getting sore one day or less after a workout, scale back a little bit. You should be a bit sore the second day after a workout. Don't forget to stretch those muscles, too! It helps with the soreness. And, take rest days. They will help you build up more muscle because it gives your body time to catch up… and you can even do a little bit of light stretching on those days, too!
It's all about learning what works for you! Good luck on your journey, and keep at it!
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I do some basic strength training at home esp if I cant get to a pole class or head to the gym. My two that I do alot are push ups and planks. They are great overall exercises! I do variations of the push up to work all the arm muscles and ill add some other crunches in the mix well.
My daughter has to do conditioning for cheerleading and I do them with her. She has to do on the days shes not at practice – 100 jumping jacks, 25 crunches, 50 push up, 25 lunges and a particular cheer that requires kicks and arm motions. It gets the job done!
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When I first started pole I had no upper body or core strength whatsoever. I was so weak that I couldn't even get in to some of the poses, like split grip, to build on strengthening the muscles further. I started taking TRX classes, which really helped to build my strength. After a few months of that, I started lifting weights at home. I have a great book called "Strength Training for Women: Tone Up, Burn Calories, Stay Strong" by Joan Pagano, which taught me the basics of weight training. I've also used YouTube a lot for learning different core exercises. And since then, I've started taking Body Pump classes, which are amazing! Very difficult, but in an hour you get a whole body workout. My muscles are usually shaking, they are so fatigued at the end.
Weight loss is going to be more about changing your diet, since it's about 80% what you eat and 20% exercise. I've used calorie counting myself with success in the past, and I like the My Fitness Pal app for counting calories and their website with its message board with lots of support from other members.
Good luck! You can do it!
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Hi there!
Weight, pole strength . . . what a fucking triplet. During the early pole career, I was 234lba (5'5"). I had zero strength, zero dance training and zero gymnastics. I know EXACTLY how you feel — I've lost weight, but I'm still the biggest girl in my class. That can be quite intimidating, but fuck that shit — YOU GOT THIS!
As to what you can do specifically, you've got some great suggestions already. The most important thing is to keep VARIETY in your workouts. When your body gets too good at one thing, it stops working hard and you don't improve shit. Every 2-3 months, find a new way to move your body. Even if it is the same type of exercise, say lifting weight, find new variations to the moves your doing. Small adjustments can make the world of difference.
Most importantly, please understand that you are NEVER alone. Honestly, it does take me longer to learn certain moves becuse I have more weight to move, but I still lrn them. My road to Divahood is long and slow, which is incredibly frustrating. But this sport is a marathon, not a sprint. Just keeping walking forward, one foot at a time.
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This is odd but I actually gain weight when I pole. Muscle weight I guess but still. And my shirt sleeves and jeans get tighter around my thighs!!! I love pole though so I do not mind.
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Luvlee – Same here. I am getting progressinvely heavier but my measurements are roughly the same. I'm just hulking up.
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