This group is for anyone who is into weight lifting in addition to cardiovascular activity. Share philosophies, programs, routines, diets or anything else you want to share. The goal is to keep each other inspired, motivated and on track!
When feeling run down, do you take the day off from training, or go lighter? I was conflicted this weekend, I felt like I was getting a cold so i took both days off and took vitamins and medicine and got sleep. But I feel guilty for not working out...so I ask, is it better to take the time off, or go and do a little cardio or something?
What do you eat or drink before a morning workout? I can't do it on an empty stomach anymore but I also don't have time to let a normal breakfast digest enough to not feel sick. Any good tricks?
Protein bar on the way to the gym, i keep them in my car!!!
Good idea Care but I just hate how they taste! Which brand do you like? I just found a recipe on Oxygen for Protein Peanutbutter Balls that I'm going to try: http://www.oxygenmag.com/Nutrition/Articles/Peanut-Butter-Protein-Balls.aspx
I workout at 5am so all I have is coffee. I drink my protein when I'm done lifting before I start my cardio.
What a great day! It started at 5 am when a young man came up to me and said he would do
anything to be cut and have abs like me! Then I came home at lunch to find my suit for my
show came in. Terry sent it to me for a fitting and you know what it fit like a glove! and
I love it! I also found someone to make my earring to match! It's all coming togather. I'm
really going to do this. At 41 I going to go drop it like it's hot! lol.
That is awesome! Congrats! All your hard work is paying off!
Congratulations! What great validation for all of your hard work! Where did you order your suit from?
Tracy Tuttle Edward made my suit for me. Check her out on facebook! I want to oder another one they are so over the top hot!
How is everyone doing this week!?
Any suggestions for protein? Without the calories or fat? I do the shakes, I do the bars but obviously cant eat those all day every day!
egg whites. I do hard boiled and don't eat the yolk. Also quinoa, chicken breast, talapia is really easy and greek yogurt are among my favorites :)
Thanks! Hard boiled is a good idea...can do them the night before. I also do take greek yougrt! I guess i just have to be more aware of what I am packing for lunch to try and make the best combination possible while at work.
Yes, I boil a whole dozen at a time so I have them for the work week.
I swear packing a lunch and snack for work...saves calories money....I just always forget to do it!
I pack all of my meals I have to eat 6 times a day and every thing is always packed and ready to roll out the door. I love egg whites to I eat them every morning with my oatmeal. I also do greek yoguri every day somes 2 times a day. Also tuna and chicken breast with no bones or skin.
I wasnt as bad as expected yesterday watching the game...yes I had some pizza and a wing or two and a few beers. Did legs yesterday, can barely move today. I think tonight at the gym will be cardio, abs and shoulder and tris. Very exciting monday! Hope everyone had a good weekend!
On this side of the world we got the Super Bowl at 8:00 am Monday morning. We went to a restaurant that played the game while leaving a breakfast buffet out the whole time. So I proceeded to eat wrong again and way to much but there is always tomorrow. I only got in a 40 min treadmill run today but atleast I did something. I think tomorrow is upper body. Here's to tomorrow!
So I didn't get to work out at all this weekend thank you Army. I got to sit in a class room for 13 hours a day! Thank God I packed my own food. They feed them carbs and more carbs with a side of carbs! I'm going to a two week class in Aug and I can't bring my own food and there is no pt. This sucks! I'm going to hit it so hard in the am to make up for this weekend. It's my chest day I'm also going to hit my abs and get in 35 mins of high cardio.Maybe a little bit of step class to. I start my new meal plan this week. down to 1324 cal and 131 carb and 150 protein.I stay on this one for the next 2 weeks. Wish me luck!
Gald you are back Tammywhit. Have fun rockin your next 2 week plan.
That is a lot of protein! It will all be worth it when you are confident up on that stage! Good luck!
Where is everyone? How is your progress? Im starting to get a bit frusterated at the numbers on the scale because I have been doing everything right. But I did measure atleast my waist today and it seems that I have lost about 1/2 an inch in my waist. So I guess that means progress. I hope everyone is doing well.
I know what it's like to no see the numbers week after week. Since I started my new diet my numbers are going down each week. but I have drill this week I hate to say but the Army makes me fat! It will be hard for me to eat every 3 hours and I won't have time to work out! I am packing a cooler and I hope I will have some time after my classes to work out. Today was my Back and Lat day. It was a good work out and I did cardio after that.
I'm not exactly where I want either but its my diet. I either have to say no to social events...or double up on my workouts. We had pizza wars (samples of pizza from the area for 5$ last night), chowder fest tomorrow - torture me with temptation. Tonight I am trying roller skating with my friends kiddos for a workout! I'll keep everyone posted if I survive without a trip to the ER!
I'm up two pounds from my post-flu weight loss which is actually good because I feel like my strength is back. I need to nail down my goals so I can better track progress.
Tammywhitt--I hope you can find a way to not be derailed this week! I know you are getting close to you competition! It must be hard to keep your energy up on a competition diet with drill week. Good luck! We are all thinking of you!
I get what you say about the army making you fat tammywhit. My hubby is in the Army. Thankfully now he is on his own for PT but the years that he was required to do pt with everyone else was always such a waste of time.
Have fun roller skating Care. You will never catch me on those. The last time I did roller blades I ended up with road rash from the back of my knee to my butt. Let us know how it goes.
Glad you are feeling better ommartin. Let us know what your goals are so we can root you on.
I'm having an off week. Last week I pulled a glute muscle while squatting. It seemed to have re-aggrivated an old hamstring pull sustained last summer while water skiing... Top that off, earlier this week I was in a car accident... Huh... Just haven't felt like working out these past few days. I hit the gym Friday night, though. I made myself go in and do upper body. Felt good afterwards... I'm planning on getting in a spin class tomorrow morning...
I'm maintaining at the moment as far as weight loss is concerned. Can't get my numbers to drop. But, my waist is smaller and my arms are toning up. So that's a plus...
Roller Skating was a success...really a great workout!!! Minus dodging little kids...
Wow that is great Jekkasol that you are still working so hard with all your trials. And kuddos on the shrinking waist. I hope your injuries get better soon.
Glad you had fun rollerskating Care28. Any injuries???
No injuries! May have used a few muscles I never knew I had...but no reportable injuries. I actually think once winter is over, I may get roller blades and work that into my routine. It was really fun!
So on friday I either broke or sprained my finger. So annoying at the gym. I cant hold any weight in my hand. I guess its abs, cardio,and weightless legs for a while.
That so sucks! Sorry I hate it when I can't do what I want to do! Be well.
I did a few upper body machines. Only ones that I didnt have to grasp. My finger was throbbing by the time I left but I got a great workout with a combo of the machines, 3 miles worth of running and drills on the track, and then the Summit Trainer. Feels so good to workout untill you have to drag yourself out of the gym!
I'm sorry, ouch! At least you arent saying forget the gym, and still doing what you can! I know a ton of people who will use the smallest thing to say, "I Cant go today"
Yep and it's more of the same today(:
Im currently using Isagenix and Muscle Milk Light...any other suggestions?
I like the Syntha 6. Chocolate Peanut Butter is my favorite.
I like Pure Protein and GNC lean shake.
I like the GNC Lean Shake as a meal replacement (afternoon snack), and I like the GNC AMP Amplified Wheybolic Extreme (powder) for post-workouts. The Wheybolic protien has additional BCAAs which assist in muscle recovery... I found that I was very sore after my workouts and wasn't recovering as quickly. I felt weak as if my mucsles were worn out. But, after incorporating the Wheybolic, I've noticed a positive change. I'm recovering faster and feel healthier, not so ragged...
I actually just ordered more muscle milk light...if anyone uses it, go to bodybuilding.com, its on sale for buy 2 get 1 free. I couldnt resist the deal...only catch, all 3 have to be the same flavor!
I use Designer Whey. I like the flavors and consistancy. I also buy the single serving packs for post workout replenishment--I highly reccomend them! I have definitely noticed a difference in progress and soreness when I remember to shake them into my water bottle near the end of a workout. I get them from Amazon where they are cheapest.
Oh Amazon...didnt think of that!!! Great Idea!
Took the weekend off - in my defense it was my birthday! Feel like a total slacker...have to get motivated today!!! Pull the diet back together (no more birthday cake!) and rock the gym tonight!
Happy birthday. Ther should be no appologies for slackin on your birthday. So long as you get back up and do it on monday. Have fun in the gym working off that cake though.
I sweat my rear off at the gym yesterday getting that cake off! Its amazing you take a few days off and ugh...sluggish! Back in the swing this week! Thanks for the bday wishes!
I recently took a wellness class and learned that it takes weeks to begin loseing strength but only 3 days to begin losing endurance. Not fair! But important to know and it explains a lot.
Wow, that is a really good fact to know. I seriously did 30 min on the elliptical and was sweating like I ran a marathon.
This weight loss thing is starting to get soooo frustrating! I Just cant seem to do it. I have been exercising, eating well, and havent been eating sugar so why the high numbers?
I want to cheat soooo bad right now. I've been doing so good but tonight all I want is bad stuff. Maybe I should just go to bed maybe I feel better in the morning.
That is a trick that works wonders.
I swear by that, go to bed, and you will wake up with the cravings gone!
Just killed my upper body today... Arms and shoulders are feeling it... Oh yeah!
I know much of your middle is diet! But lower abs seem to be my trouble spot..well one fo them. Any suggestions for a good workout?
Do the exercise ball rollout. Where you kneel on your knees, put your elbows on the ball and roll out to a plank and roll in as you crunch. Good core workout. Just try to isolate the lower abs when you do it. Also just doing the plank is great to.
You can also do that exercise backwards where you have your ankles on the ball and your hands on the floor and you pull in and bend your knees doing a crunch. That one might even work better to isolate the lower abs.
Really good idea, i will try that tonight when Im at the gym!
I am now on day 7 of my no sugar kick. I had a rough time yesterday. I was craving and cranky. But I know I have to do this. A great body starts in the kitchen for sure. I knew I needed to do this for a long time but I am such a sugar addict. Its all or nothing for me. I wish I could be one of those people that reward themselves after a week but I am all or nothing. If I have any sugar it is all over. Plus I try to stay away from to much artificial sugar substitutes and I hate stevia. Ugh why does this have to be so hard? What do you guys do to keep your sugar under control?
Wow, keep up the great work! That's a tough challenge, but well worth it... When I hit a sugar craving that I can't kick, I turn to hot tea.... Keep it up Tammybees!!
Yeah that is what I have been turning to here too. I live in Korea and they have this great black berrie tea here. It is so yummy. It kind of tastes like jello but it is more soothing since it is hot so I can drink it slow and savor it.
Oh I love Korea! I was stationed Seoul for 3 years... Miss it. Love the spicy Korean food too! Mmmm...
Yes we love it here. My husband is stationed at Humphrys. We love the food.
How are you doing with the no sugar? That would be so hard. I have1 sugar in my morning coffee and thats it for added suger. I've been caving a bluecheese burger for days now. I can't even have the bun now neaver mind the burger. The day after my show I'm having half of one and a beer!
I did really good untill I got all depressed this weekend and have eaten a ton of sugar for the past 4 days. Im going to try again tomorrow. Sounds like a good reward for your post show dinner. When is the big day?
I am new to the Livestrong site and am really hoping that it's the thing I've been needing
to actually acheive my goals. I am NOT a female body builder, but joined this group
because i want similar results, but to a lesser degree. A lot of the other groups are
centered around people needing to lose quite a few pounds. I am 25years old, 5'5", and
120-123 lbs (depending on the day). I don't want to lose weight per say, but I'd like to
become WAY more toned and lose the fat--especially around my stomach/hips/thighs. Right
now my main focus is just getting my eating on track because that is the hardest thing for
me.
Any advice to someone who is just starting out?
Thanks!
Sounds to me like you don't need to lose weight 120-123 is not much for someone who is 5ft 5in.What you need is to reduce bodyfat and get tone and get some muscle. I would start with picking up the weights at the gym. Women who lift weight burn more fat. Don't worry you won't look like a body builder or a man. Also start eating more protein. egg whites, chicken breast, Chobani greek yogure, fish.At the same time say way from fried or fast food! You may want to do some cardio to burn more fat. i would start with 30 mins a day a few days a week.I eat oatmeal every morning with 4 egg whites oatmeal keeps you full. egg whites are low fat. low carbs and low cal with high protein. Anyway thats a start good lucky! Let us know how your doing and what works or don't work for you!
Thanks! Yea losing weight isn't really the goal, which is why the other groups didn't fit me very well. I will definitely try out the oatmeal and egg whites!
Greek Yogurt is def good if you are like me and wake up and have to run to work! I also keep oatmeal in my desk, its easy to make at work - just add hot water! I also keep snacks like almonds in my drawer to keep my out of the vending machines! I also bring a shaker with protien powder in it to have somwhere in the day to add extra protien, I tend to not get enough in my diet.
Try the per mix GNC Lean shake swiss chocolate! So good!
Agree... The GNC Lean Shakes are delicious! I keep some at work for my afternoon/pre-workout snack...
I did legs on Sunday and it reminded me that I cant forget about my upper body. I realized when moving around 45 plates, I have no problem using them for my squats, etc. however the actual moving of them is still hard! Upper body, I need to work it more!!!
Today was my leg day it's a killer.What part of your upper body do you want to work on? Wenday is my biceps and ab day.
I think my arms are what I am lacking. I did triceps and abs yesterday with cardio. I dont do a lot of chest (I have implants and the dr said it was a bad idea, it can cause them to seperate which I dont want!) So bis, tris and shoulders. I am looking for new tricep ideas, I feel I have been doing the same routine forever, pull downs, skull crushers, etc. Any suggestions welcome!
Narrow pushups are great for tris. Keep elbows in close to your body. Killer!
I do 3 position pulley curls 3 set oat the bottem, mid and high and go up with weight with each set so its12 @ 15pds 10 @ 20pds and 8 or 6 @ 25pds, I like pulley cruches for my abs and the ab twist machine and hanging leg raises. I also love hate the preacher curls for the biceps. I also do a shouder day with the smith machine,trap pull ups, dumbbell press, shoulder shrugs and lateral raises side/front.
Great suggestions - this group really is super helpful! Thanks!
Just finished day 4 of my new workout. This one wasnt so bad but I am still sore and tight in my hamstrings from last week. So that made it a little more challenging. Actually the hardest was the slow jog that I ended up doing instead of running because the soreness and stiffness made my legs feel like lead weights and I almost cant even straighten out my legs all the way. But its better than the day before so that is progress atleast. Amping up for tomorrows!
Hi my name is Tammy I'm 41 years old and getting ready to do my first figure show in just 13 weeks.I'm getting down to the line and trying to lose that last bit of body fat.
Wow, good luck! Welcome to the group. What kind of things do you do for your workouts?
Hi Tammy and good luck in these last 13 weeks! I don't think we have acitve figure competitors here currently but jco02b competes in bikini. I am always toying with the idea of doing a figure competition but I've never pulled the trigger. I would be really interested to see your journey here! Keep us updated!
Its something I have recently become interested in...how does one even get started in something like that?
Care28 go online and google figure contest find one near you. I'm doing the OCB Pinetree in Maine.I started weight training about a year ago.I fell in love with it. I wanted to be bigger and smaller at the same time also still wanted to look like a girl. It's a lot of work and money my suit is $500.00 they run from $250-$1000.00 then it cost to enter the show and drug testing. Also you need a spray tan, nails, hair, make up, shoe's. My heel are 2in platform with a 5 in heel cost $100.00. I work out 7 days a week and do both carido and weight training. The last bit of body fat is hard to get off and it all starts in the kitchen! Today was lat day I didn't even know what or were a lat was when I started.
Sounds intense. Keep us posted. We'll roote you on!
Good luck! Definitely keep us posted about your journey... A co-worker of mine competed in her first figure competition this past November. It was a lot of work, about 2.5 hrs a day in the gym and very clean eating. The last 2-3 weeks were the toughest for her because she really had to restrict the carbs. At work, she would tell us how light-headed and foggy-headed she was feeling, and that she couldn't wait until the competition was over... But, she competed and placed 3rd in her age group!! We're all super excited for her, plus she' super amped that she stuck with it and saw it through. It was actually pretty incredible to see first hand what's required. She had photos taken, some were turned into motivational posters... It was awesome. Her journey is what motivated me to get serious in the gym... Maybe one day I can walk in the path that you both are walking on... Anyhow, good luck and don't give up! The last 2 weeks are the hardest, but you can do it!
It does sound intense! My problem is sticking to a strict diet...Im such a junk food addict! Do you have a trainer who has done this all before to guide you? I'll have to do some asking around my gym!
It does sound intense! My problem is sticking to a strict diet...Im such a junk food addict! Do you have a trainer who has done this all before to guide you? I'll have to do some asking around my gym!
I am training myself. The diet is hard but once your off the junk for a while you don't crave it. I eat 6 times a day. Low fat, low cal ,low carb. I workout out 2 hours a day I lift for a hour and do about an hour of cardio. Today was my leg day. My legs have been the place where I'm holding that last bit of body fat that has to go. I love to train so that part is pretty easy but one people don't think so.
Killed my arms today. We'll see if I will be able to type tomorrow... But, I did do a
great spin class!
Nighty nite!
Nice! I admire those that can do spin. I cant stand it becuase it hurts my bum too much. Im even certified to teach spin and my husband does teach spin but I never go. Keep it up! Spin class is great for you.
After putting off the gym due to the over crowding of new years resolution people, I have to say it has felt great to be back lifting. Granted I can barely move my arms today but that means I worked them. I am new to this group but have been reading and you guys have some really awesome posts! Heres to all of us reaching our goals!
Welcome to the group. Glad you are back in the gym. I love busy gyms. Mine is dead! I go the gym on the army base and by the time I go all the soldiers are home from PT and getting showered so there is nooooo one there. I like to have atleast a few people there. It keeps me working hard so that I dont look dumb and lazy in front of them. haha
Welcome to the group! I know what you mean about crowded gyms. I'm just waiting for Valentine's Day to come and go cuz that's when all of the "New Year's Resolutioners" tend to fade away... My gym is crazy right now and parking is horrible. But it's only short lived... I like quiet gyms because I can concetrate in what I'm doing and can map out where I want to go next, rather than fight for a machine or a set of weights. Tonight was crazy! It was a mixture "high school the musical" vs. "the resolutioners"... But, I managed to do what I needed to do and get out of there...
You are so right, by Valentines Day most are gone, I have even noticed a slow since 1/1. I like some people there, but not to the point you have to wait 20 min. Our gym has 1 Smith Machine, and people like to sit on it forever. I love the new guys, only because they stare..,.not at me but the amount of weight I am lifting - I want to be like "Yeah, a girl can do it!" LOL!
You are so right, by Valentines Day most are gone, I have even noticed a slow since 1/1. I like some people there, but not to the point you have to wait 20 min. Our gym has 1 Smith Machine, and people like to sit on it forever. I love the new guys, only because they stare..,.not at me but the amount of weight I am lifting - I want to be like "Yeah, a girl can do it!" LOL!
Soreness has officially set in from yesterdays new workout. Thank goodness that the workout didnt focus on central core because that is the only spot on my body that doesnt hurt right now. I have a meetig today so Im not sure if I will get a workout or not. If I do it will be short and maybe just light cardio to get some soreness to lessen. We'll see. I hope everyone has a great day!
So I did abs and 50 min of cardio yesterday then stretched but I am still super sore. It kept waking me up all night. Off to the gym agian though. Gonna try day 2 of the new workout. Wish me luck. Tomorrows soreness could be worse than today. lol T, where are you? Did you try day 1? Please tell me Im not the only one sore from it.
Eat some bananas. Supposed to help with the lactic acid as well as cardio... Not sure how you feel about ibprofen, but you may want to take one before you go to bed. It sucks when you're sleep is interrupted. I find that I'm foggy headed and groggy all day when I didn't have a sound good nights rest...
I do uaually like to eat bananas but the ones that we can get here are aweful. I only can get them when they happen to be decent. No such luck right now. I also tend to avoid ibuprofen unless I have to take it becuase I have heard it inhibits muscle develoment. I just hope that the soreness goes away soon. lol I know it will eventually. Thanks for the advice. Im working on it.
Really? I didn't know that about ibuprofen... Good to know...
Yeah, I dont know how much truth there is to it but I heard on the radio once that a study was done that concluded that those who took ibuprofen post workout had less muscle growth than those that took nothing.
Wow! Did a glutes and hams session Sat AM. I knew I worked hard, but I was not
prepared for the extreme muscles soreness! I rested Sunday and stretched... Today, did
an hour or so of cardio to stretch out my muscles and squeeze out all of that lactic
acid. Feeling a little bit looser, but still walking funny...
Been drinking lots of water, eating some bananas and getting in extra protien through
protien shakes. Anything else I should be doing?
- Tink
I've never found anything else that helps get rid of soreness...no magic trick. I get addicted to being sore though. That's kinda sick, lol.
Just get back out there and do it again the next day. That is the best way I know to get rid of soreness. After a while the same exercise wont make you sore anymore. Make sure that you warm up, warm down, and stretch with every workout.
Thanks for the tips! Definitely need to stretch more though...
Did 90 mins of cardio yesterday (30 mins on 3 different machines) to stretch the legs and squeeze the lactic acid out... Totally worked. I'm not even sore today...
Yay, I can only hope the same for myself tomorrow.
Wow things have really taken off in this group. I guess I need to get back on here a little more regularly. I feel a little left out. lol I have a break from school till March so I really need to get back into a routine which I have totally lost in the last month. I got super bored with my lifting routine so I have been focussin on cardio. But I need to add the weights back in. I just feel like I have a block. I think I will have to find a routine on line. Do you guys have a good one on line that I can find?
Hey hey Tammy! I am starting a new program tomorrow. It looks pretty intense, I'm excited. She has a cutting and a building so we are starting with the cutting and then switching to the building after 6 weeks. There are tons of routines on bodybuilding.com, check it out. I'm so glad you get a break and I am glad to see you back!
http://www.bodybuilding.com/fun/kathleen-tesori-cutting-program.html
Thanks T. I just checked out the cutting workout and it looks intense. I'll try it but I'll probably be on here tomorrow cpomplaining of soreness. Yikes!
I know right? My partner bagged out on me today, I knew I should have gone this morning. I guess I am starting tomorrow. I'm kinda sad at the thought of giving up yoga...I just don't have time for them both now with my new schedule.
To bad you missed. I did it today but I have to say that I was not able to do all the reps that she said. Hopefully it is only because I am still working my way back in after my haitus, but I felt like a wimp and my legs were shaking like crazy. Also I couldn't even do one rep of the squat where you jump up from a kneeling position. I'll have to practice that one at home for a bit and see if I can do it here without making a fool of myself in front of other fit individuals.
OMG, I did Kathleen Tesori's leg work out this past Sat. That's what killed my legs! Couldn't walk for 2 days... I didn't realize you all were following her too! Cool!... Let me know how you do on her other workouts!
I did the upper body cutting workout today and I liked it.
So excited about seeing my efforts pay off in the gym!! It's a great feeling...
Have a great workout everyone!!
That is great. I really need to get back to that. I'm just jumping back in after the holidays with which I let go just a little to much. Keep it up!
Hey Everyone! Looks like things have been going well for everyone in the New Year, I'm happy to read it. I just got back home last night so I am going to be playing catch up with work for a few days but I must find time for a new lifting program so I can get back on it tomorrow! I'll be posting!
I changed my lifting routine yesterday so
almost ever exercise was compound. I really got my heart rate up and the time flew by
which is exactly what I wanted! I noticed that my legs were still shaky when I got into
the shower so I know it was a good one!
Have a great day everyone and post your
workouts!
HI!
I just started competiting as a Bikini Model last year and was wondering if there were any
models in this group
Great day at the gym, even if I am feeling a bit sluggish from the long weekend still. Gym time was 2 hours. I am currently lifting with my BF and his friend, and they do powerlifting where I am doing more of a body building style. They take forever! ;) Once I get my new routines down, I will be on my own again and will have time to add my cardio back in. :) They are my form checkers. Heh. Ended the day with some abs and now just aiming to get all my water in and stay within my calories. How was everyone else's Monday?
hey Happy New year. Wow your post inspired me to get back focused. Can you tell me how you figured out your food triggers and what steps you took to really clean up your diet? I can eat clean all week and then weekend I just blow it all....
Happy New Year to you as well!! A lot of it was "trial and error" AND getting myself organized in life and therefore regaining CONTROL. It's all about control. I've done alot of reading and really like: Jillian Michaels (Nutrition); Bill Phillips (Weight Training Strategy); Jackie Warner (Eating Plan/Workout Ideas); "The Flat Belly" (Meal Recipes).
I have always been an active person and always have some sort of physical activity in my life in order to sustain my mental well being (running, rowing, weight training, spin classes, yoga, ect). However, I was sabotaging my physical efforts by poor nutritional choices. It doesn't matter how much you kill yourself in the gym or "insert your activity here". If your nutrion is off, then you won't see much weigh loss...
For the past few years, my life has been an emotional roller coaster. I buried myself in work which I finally recognized was my mechanism to supress my emotions. All it did was increase my stress levels and decrease my free time to get to the gym. Since I was so stressed out, my meals were sporadic and random, and they were never home cooked. I craved carbs intensely!! Ice cream and Starbucks coffee... I consumed large coffees every morning with regular milk and sugar, plus ate doughnuts and other junk just to get that sugar high to jump start my day. By the afternoon, I was wiped out, hungry and had no energy left. At night I ate a large dinner (cuz I hardly ate lunch) and "rewarded my hard work" by treating myself to ice cream. I knew this lifestyle was not healthy and my self esteem plummeted because my muffin top was growing....
So, one day at my heaviest (161 pounds), I said enough was enough. I read books by Jillian Michaels, Bill Phillips and Jackie Warner. Jillian Michaels's book "Master Your Metabolism" helped me understand what I was doing to myself AND helped me take back control over my choices. I learned to recognize when I was hungry vs. when I was simply experiencing a craving. (Cravings were those that no matter what, I couldn't get it out of my head. I just wanted to consume that particular food, no matter the cost, no matter if I just ate a large meal not too long ago. It was mental!) So, when I experienced cravings, I did other things to take my mind off them (not easy). There were times when I was in tears. So I would start cleaning the house, go for a walk, run an errand or workout. But, it's all mental! That's it. I just repeated to myself that "I am in control, not food"... I got serious about cooking my meals at home and taking my lunch to work. I got serious about portion sizes and stuck to it. If I was still hungry, I would drink lots of water afterwards to make me fill full. Eating more protien REALLY helped curb cravings. Cutting our bread COMPLETELY helped trim my waistline and eliminate the muffin top!! (No bread, croutons, cakes/cupcakes, ect.)...
Once I started eating healthy and smartly, I gained more enegy, I was sleeping better and was motivated to get more organized with my workouts. Then, came the results! But, I must be honest, I do enjoy my "treats". I still drink Starbucks every morning. I just go for the skinny options. Jackie Warner taught me to fear sugar because she says "sugar makes you fat." And I will enjoy an occasional ice cream, maybe once a week. I like Jackie Warner's eating plan: Eat clean 5 days, then have 2 Treat days. It really helps you feel like you're human and it's realistic. I really like Bill Phillips work out strategy for weight training. His technique has helped me gain strength and lean muscle. His philoshiphy is to get you in and out of the gym in 46 mins! Love that cuz I commute to DC everyday!! I like Jillian for her cardio philosophy. Gotta have cardio if you're going to blast fat all over. There's no such thing as spot reduction...
That's what's working for me... The physical part is easy, but the mental part is hard. It's still something I struggle with daily. I still have a long way to go, but I do know that I am on the right track... Sorry my response was rather long... Good luck with your journey! Keep me posted with your results!!
- Tink
Thank you so much for taking the time to answer me. I will def try all your suggest and I will get one of those books. I want a new me and my muffin top gone as well. I will keep you posted with my results!
Yeah!! Super excited for you!!...
I'm happy to report that although I haven't been logging, in the 6 days spent with my family all piled into my parents' house I managed to get in two hour long weight lifting sessions (longer and higher rep because of a lack of plates) and one yoga session. I know a yoga burn dvd isn't the most challenging but I feel that it was a good alternative to doing nothing. I can't believe it is almost 2012!
Is it possible that it has been 11 days? WOW. Hope everyone had a great Christmas and
has a great new year!
Started week 11 of the 12 week program. This is the first time I will complete a 12 week
program, I'm pretty proud, but I missed my first workout over the weekend :(. I didn't
expect the gym to close early on Christmas eve. I won't miss another!
Congrats Tink! I'm still working on the muscle building and fat blocking martin LOL
Very nice! What are your plans after week 12?
Start a new program I guess, lol.
About time... I have lost 3 lbs. I am off the plateau... Cleaned up my diet and drank more water....
Yay! Good for you!
Congrats!
I would like to compete in a Figure competition next year. I’ve been toying with the idea for a long time and I think I have to pull the trigger. Who has done one and what do you have to say about the experience? Thank you in advance for advice and input.
There were several people in this group who had done them...I don't know if they are still around. Hopefully they will respond. Not me!
Do you want to do it with me? It might be fun!
It's not something I ever would have considered before...but maybe I will give it a try. I don't know anything about it. Just keep in mind that you are talking to someone who hasn't even lost 10 pounds in two freaking months!!! LOL. But fill me in.
Awesome! i'm still researching different plans but I will keep you updated! For now I'll keep working to build muscle!
Oh, and not gain fat during the holidays!
I did one this past September for my first. It was a great experiance! I want to do two this year :D
I did bikkini not figure
Yesterday began week 9 of the 12 week workout program, after this week I will be
switching up exercises again. I wish the gym wasn't so crowded, I'd like to try some
more complicated movements but its like navigating LAX on Christmas eve.
Sunday I added a core workout I compiled after doing some research. It worked and I am
still sore. 3 rounds took about 30 minutes and I followed with 40 minutes of cardio.
I would like to add this on Sunday's and Thursday's. This also means I will be modifying
the upper body workout and taking the focus off abs...which means it needs to go on
back..which means I need to figure out what else we can do for lower back...any ideas?
Already doing extensions. I'd like to hit everything from the bottom of the shoulder
blades down.
Today, for the first time in years...if all goes as planned (fingers crossed) I will be
doing 1 hour and 30 minutes of Bikram Yoga. I finally found a place in El Cahon, all
they do is Bikram. 7 classes per day, 105 degrees, Bikram or go to Core Yoga, LOL. If I
love it like I used to I will be adding it on Tuesday and Saturday. I'm super excited!
Unfortunately, the gym is only going to get more packed as the new-years -resolution crowd decends on our equipment! Lol! I am so happy to hear that you are going back to yoga! I really need to get back too, especially to Bikram so i can sweat out some toxins!
Bent over row (w/ back paralell to the ground) works upper and lower back--lower as a stableizer but still work. Enjoy!
Ugh, I hate this time of year. Particularly January! The gym gets rediculous. People trying to finally getting in gear to lose weight for the holidays, then there's those New Year resolutions people who won't make it past February... Good for those who do and do well... Sorry, guys.. Just cranky...
BTW, I love Bikram Yoga!! It's amazing! I love any type of yoga...
This is my last day of lighter weight/high rep workouts. Sunday starts 2 weeks of 10-12 reps x 3 sets as heavy as I can--much more of the standard routine for this group! I really think the 2 weeks of switching it up helped! I'm down a solid 5 lbs. and I feel energized! Some of the loss also comes from a few lower calorie days but I did that to balance out less cardio due to a hectic work schedule. Have a great weekend ladies!
Oh yeah baby! I have three weeks left and then I think I am going to do a switch too...at least for two weeks. How many weeks do you do light weight/more reps?
I did it for two weeks. I did full body workouts that took 50-55 minutes 3 times/wk and moved quickly to keep my heart rate up between exercises because I was not doing additional cardio on those days.
I'm plateauing... I've been losing and regaining the same 1-1.5 pounds for the past 2 weeks. Any suggestions?
It's usually diet. Even when you feel like you're eating clean sometimes buckling down like someone who is just starting a new regimine will help you break through a plateau. It could also be water related so increase your water--try to shoot for 1 gallon/day and you will probably see a difference in a week.
Sometimes any big difference will help break it. What have you been doing? Light weight and a lot of reps? Switch to heavy and 10-12. A lot of running? Switch to stairs or walking. Low calorie? Switch to low carb. Add a 30-40 minute core workout on your non lifting days or change movements. Any of these things, including martins suggestions, will usually break through a plateau. They can stick around for a while so just keep changing things until something works. Don't give up! Two weeks isn't too bad. I was about to build a house there, LOL.
Thanks for the advice. I'll try some your suggestions... I definintely need to up my water intake. And I"m thinking I need to up my weight. On some of my workouts, I left the gym feeling like I could have done more. I think it's time to up the weight like you both suggested... Thanks...
It just struck me as funny that after 8 weeks I am still in a perpetual state of
soreness. Typically I enjoy it, except for lower and upper back soreness because I am
still not used to it, but I am seriously sore ALL THE TIME lol. It's awesome. I'm
not complaining, when I stop getting sore I will complain...and then I will change the
exercises so I will be sore again. It has taken me several weeks to get back into the
swing of rib expanders, but once I got the form down those suckers get me from my elbows
to the bottom of my ribcage. Dear God, thank you for letting me feel it. Now please
let me see it. Amen.
Nice! I'm sore in my chest today from extra push-ups and I love it! I keep poking myself LOL! Also, I got your friend request and approved it. I don't know what's going on with LS, i had 0 friends the other day and Tammy had the same problem yesterday. Weird.
I know! I tried to go to your diary and it said friends only...I was like okay then. After I sent the request it took me to my list of friends and there you were...but on my profile it said I had 4. Some days I have one. Whateva! LOL. I hate pushups...I think I am about to add them back though, they are a great exercise. I accept that I am just lazy, lol.
Seriously with Crossfit... I'm a constant sore ball
And I love it
doing little weights a day will increase
No weights today. Only cardio. Did an intense hour of spin class. Felt good. Left dripping. My body is sore from the past 2 weigh training sessions. Tomorrow is a rest day. I definitely need to stretch, I'm feeling pretty tight in the hams and biceps. I'm thinking tomorrow is going to be a yoga day... Nighty nite everyone! Oh, and I'm down 1 pound today! Yeah!
There is mixed opinion on doing weights and cardio in the same session anyway so don't sweat missing the cardio! I don't know how fast you were moving but 80 minutes of weight lifting is a ton! wow. With heavy weights I usually am at 45 minutes! Good luck this week!
Hey, thanks! That makes me feel better. Yeah, I would like to be finished in 45 mins...
I'm with ya on the time. We are moving pretty quickly through our rounds now, having been doing them for 8 weeks, and we are still at 45 minutes when we hit the cardio machines. We just bumped the 20 minutes of cardio at the end to 40, lol, so it doesn't make much of a difference LOL.
So tomorrow begins week 8 and that means I have steadily followed the 3 day per week weight lifting program for 7 weeks. There have been weeks, such as this week, where those three days are all I get in...but not many, two I think. There have been weeks where I have exercised all 7 days. I think the average falls around 4-5 days per week. Weigh in is Wednesday and I also do measurements again, but so far I haven't seen a lot of change in the weight department. I have lost 10.7 pounds since Sept. 12, well before I started this program and started tracking on TDP. I should be down 14 pounds by now which proves the culprit is my diet. I have lost 4.5 inches around my bellybutton and 2 inches around my midway but everywhere else has just been a small loss, all under 2 inches. I'm a little discouraged but trying to use it as motivation to improve my diet, make the most of these last 4 weeks, and get as close to reaching my January 4 goal as possible. Onward to week 8, hopefully with some new motivation.
I really get that you are frustrated that you aren't hitting the goal you set but 4.5 inches around you bellybutton is fantastic in 8 weeks! We are not full-time body builders or figure models that have hours to spend in the gym and preparing food. My guess is that you are feeling stronger and looking a lot better than 8 weeks ago and maybe just need to accentuate the positive a little more :) Keep at it but adjust your January 4 goal now so you don't have to beat yourself up for the next month!
Hi Everyone,
Just joined this group. It sounds like this is where I need to be. I have been doing
fairly well getting into the gym 3-4 times a week. However, I'm trying to get in at
least 5 times a week. On a good week, I'll get in about 4 times a week. My work
schedule has been pretty hectic and recently I'm lucky if I get in 2-3 times a week!!
So, I'm trying to organize myself and get in to the gym daily, or at least do some sort of
exercise daily. I'm fairly fit, but I definitely need to tone up and slim down. My
goal is to lose 20 pounds in 12 weeks, which I think is realistic. But, in order to do
that I need to go armed with a workout plan each time I step foot in the gym. Up until
now, I have been going in with nothing but an idea of what I want to do. It's working
somewhat, but I'm failing myself in not recording what I did. How can I measure any
progress? So, I read through some of the blogs below and just want to thank you for
introducing me to bodybuilders.com. I've already created my account so I can track and
measure my progress. I love that everything is already in place. All I have to do is
type and save! I'm stoaked!! Well, I'm looking forward to getting to know you all
better!
- Cheers,
Tink
Welcome to the group Tink! I'm glad you like the website, I've been using it for years. Sometimes we all get busy and disappear but we all come back so feel free to post any questions you have along the way, you will eventually get answers, lol.
My power is out at work so I have lots of time to post this afternoon! Anywho, do any of you ladies do dynamic stretching? If so, what are your thoughts? I just read about it in the latest Women's Health magazine and it makes a lot of sense. I plan to practice it going forward unless I see negative results.
Is that the same as active stretching? Where the strecthing burns calories like the workout? If so, I did it a few years ago when I was workign with a personal trainer and it literally removes almost all after workout soreness. Pretty bizarre, it's like a warm up and stretching at the same time.
I think it is the same. It's funny you mention the soreness. I've found that that type of stretching helps mid day when I'm feeling all sore and cramped up. Everyone should try it! by the way, the article was in Muscle & Fitness Hers, not Women's Health.
Here's the plan: this week is light weight/high reps, full body 3 days, minimal rest between sets, additional cardio 4 days. Hopefully this will jumpstart fat burning. Day one is done. One full hour of lifting with lighter weights and little rest. Got a nice sweat going. I don't think I'll be sore from this week but my muscles do feel tired this morning which is what I'm looking for. Next week back to medium-heavy weight, 8 to 10 reps/set, 3 sets/exercise. Legs & back, Arms & abs on alternating days. Cardio 5 days. I have new shoulder and glute workouts I can't wait to try! Happy Tuesday everyone!
Today starts week 7 and I am pretty much sitting (weight wise) in the same place I started. It gets discouraging. I just keep telling myself that it will all catch up, so something better start happening or...I dunno what.
You are right! It will happen! I hate waiting for a breakthrough too. I haven't looked at your plate lately but maybe you need a high calorie day or a high protein day to give your metabolism a nudge. You are certainly burning enough calories that you should be losing. That has worked for me in the past (as long as it is clean). Good luck!
Today is the middle of week 6. I almost completely changed the upper body workout and got
great results last week. Hope to have great results again tonight. I modified the lower
body workout...you can vary a squat or a deadlift in dozens of ways but its still a squat
and its still a deadlift, lol. I did go up in weight and my knee hurt yesterday so I
didn't run. I can't say whether it was from changing to full squats or upping the deadlift
weight. Probably a combination. It's better today.
I saw a little change in the scale this week, still disappointingly slow. I am getting
ready to calculate my measurements. I did pictures yesterday and noticed that my obliques
are an area that is not changing...need to find a way to address that immediately!
Hope everyone has a fabulous Thanksgiving!
Any ideas that take less than 30 minutes would be great what a week would look like to try just getting back into the gym
I haven't used machines in a long time. If you are looking at 30 minutes I would split the workout up.
Workout #1: (1) leg press, (2) leg extension, (3) leg curl, (4) hip adductor, (5) hip abductor, (6) calf raise (or whatever the machine is).
Workout #2: (1) chest, (2) upper back, (3) shoulders, (4) mid back/lats, (5) bicep, (6) tricep.
Workout #3: (1) reverse crunches, (2) hyperextentions, (3) abdonimal, (4) back extentions.
I would do 12-15 reps of each exercise. If the last two reps aren't hard add more weight. Move from one exercise to the next with no rest in between. After one set of everything, take a couple minute break, write down your reps and weight and indicate whether you need to go up in weight. Then start again. You should be able to complete 3 circuits in 30 minutes, probably 4 on ab/lower back day.
Day 2 of week 5 and I have exercised both days (patting myself on the back, lol). I have a double monster blister on the ball of my left foot, formed from a combination of wearing heels when I had to go to the city today (dumb) and then thinking it would be a good idea to jog with a blister. Ever had a blister on top of a blister? LOL, this should be fun. Switching it up tomorrow for upper body, going to change some exercises and add more of an abdominal focus...maybe the ab machine followed with rib expanders or something and planks instead of push ups. I hate push ups. My partner is going to hate me.
OUCH!
It worked! I turned the low calorie burn day into a high calorie burn day!!! 794 for me! I'm SORE though, lol.
Thats great. 794 calories is awesome! Do you like haveing a workout partner? Im kind of a loner in the gym. I like to move at my own pace. But sometimes I think I would like it (or need it). Do you ever feel like they slow you down?
how many cocktails is 794 calories? I think that is my new motivational calculation for the holidays! lol.
Hey Tammybees, my partner and I work at the same time, rather than taking turns, so she doesn't slow me down :). I would actually prefer to be a loner because she is always late! LOL.
Cocktails??? Not very many, lol
Gotta love those burner workouts!
by ommartin on Feb 13, 2012 at 12:15 pm
If you are run down stay home and get rest for a few days but I think it can actually help to work up a sweat when you have a cold or feel like you are getting one. I wouldn't go all out and do a grueling workout but I would do a light to normal workout followed by some time in the steam room. If you get the flu it's a different story because you may be dizzy or weak and injure yourself.
I hope you feel better soon!