# Pittspeed Fitness & Nutrition thread update:

**URL:** <https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728>\
**Category:** PittSpeed Off Topic\
**Created:** [March 2, 2006, 10:40pm UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728 "2006-03-02T22:40:41Z")\
**Posts on this page:** 1\
**Showing post:** 593

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**Author:** ![HwH22Hx](https://avatars.discourse-cdn.com/v4/letter/h/57b2e6/32.png) [@HwH22Hx](https://forums.speedlife.net/u/HwH22Hx)\
**Post date:** [February 18, 2007, 2:03pm UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728/593 "2007-02-18T14:03:11Z")

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> [@Introducing the NYSpeed Volume 1 DVD](https://forums.speedlife.net/t/introducing-the-nyspeed-volume-1-dvd/26559/142):
>
> As for the weight lifting do not be scared like most females about the whole I dont want to look like a bodybuilder/bulky thing. Just stick to moving somewhat heavy weight for 12-15 reps…and those are hard reps not just going through the motion reps…the last couple should be hard. Try to do compound movements. For example bench press, rows, shoulder presses, and chin/pull ups are good for upper body. Learn to do squats the correct way with a bar (can also do lunges, one legged squats there are a ton of varieties) and stay out of the smith machine. Most people don’t realize it but doing heavy compound movement requires more muscle to work together and in turn will burn more calories. You wont burn as much as doing cardio but you will burn a lot more than most think. If you like to keep moving in the gym you can “superset” things like bench press and rows…where you would perform you bench press set and just catch your breath then go straight into a set of rows.
> 
> This is just a very general overview to get the feel of it…feel free to ask any specific questions.

As for what you mentioned above…I am definitley doing those things…I am weight lifting 20reps for 3 sets…( that is by the end of the weeks…it was a little less rep wise at the beginning ) By the end of my 3rdet I am barely pulling the last 2 reps off **BUT I do it and push my self too** –it feels good though. ( I am not trying to hurt myself but I also am not trying to sell myself short )

At this point I supposed I should move up in weight?? or stick to my current reps for a couple more days??? what do you think and how do I know when to move up the weight compared to the reps i am currently at?? I could tell a noticable difference yesterday when i went to the gym…for instance it wasn’t as hard compared to my first couple days.

oh in regards to my weight— I’m about 150 ( if not a couple lbs less ) and 5’ 11" tall

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