Trusting the Process
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Well I have been doing well with the exercises until I pulled a muscle. So I'm a pain in my own butt!0
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Uh oh!
Hope it heals up fast!
Ichel
EM2WL Ambassador and moderator0 -
beverlyriley900 wrote: »Well I have been doing well with the exercises until I pulled a muscle. So I'm a pain in my own butt!
Aww hope u get well soon!0 -
Thanks just a matter of stretching and using my tennis ball to work the muscle. I just didn't stretch out enough after a workout. I didn't take a rest when I first did it so it's taking a bit to get it worked out.
I have figured out that my core was weaker than I thought. I had to back off even more, I get on my hands and knees, lift opposite arm/leg and hold it as long as I can. I have worked up to planks on my knees and hold for 30 seconds. I can only do about 1 or 2 at a time, but it's getting better. I am looking forward to taking measurements in a few weeks to see if there is a difference. My pants fit the same but I can see that my posture is improving.0 -
The look of confidence from good posture cannot be minimized.
For many the mere act of carrying themselves differently improves their self-view.
That may also be because of the knowledge of new secret strength that could be unleashed as super-woman should the need arise!2 -
I got my muscle pulled while training and freaking out on my kids to answer the doorbell
This gives me a lesson that u should not only be physically but also mentally realxed while training hard! 3 -
Ugh on pulled muscles... I have a stiff neck as I type. Lots of ice, rest, rubbing cooling lotion, stretching, not fun!
How are you guys feeling, @beverlyriley900 and @ibtmas?
As much as this is. It the case, it's important to keep in mind how to handle injuries: http://pin.it/CBh_47V
Tereza Toledo
EM2WL Moderator and Team Member
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Thanks for the link. I'm doing better. Stretching helps, it just takes a bit of time to get it to completely go away. I also add the massage and essential oils as I need. I rested a couple of days and will do yoga today to stretch better. I am really wanting to get back to the lifting as I am seeing the weight adjust upwards again, but I won't until I feel ready. I also think part of my weight gain is that I am eating too much. I have gone over calories on occasion but lately is has been more often due to poor planning. I will get better meal plan/prep done this weekend so the week will go much better. My goal this week is to focus in more on protein, ab exercises and posture improvement exercises.1
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@beverlyriley900 Meal planning goes a long way. I took me a while to organize myself and even know some days everything goes berserk. I got used to feature one protein, a veggie and a carb for dinner. I cook extra to make sure I have lunch for the next day. If there won't be leftovers, eggs can go a long way. An rotisserie chicken can be separated in portions and frozen. Same thing with leftovers. When we eat out on Saturday nights, I make sure to bring something back with me for Sunday lunch.
This article has some easy ideas on quick and healthy handy meals: https://www.pinterest.com/pin/496662665140756409/
http://eatmore2weighless.com/healthy-convenience-foods/
Tereza
EM2WL Moderator and Team Member2 -
Glad it's getting a bit better.
The ideas in the link that Tereza posted are great!0 -
I have been focusing on ab work last week and more so this week. I am going to weight lift three times a week and do yoga 3 times a week for my workouts. I was doing a specific Beach Body videos but it was so hard to do the cardio. I couldn't get excited to get out of bed to do cardio, but I like the yoga. My good days and bad days come and go. Some days I feel thin and other days I feel fat. I do see posture changes so that is what I am excited this week about. I am also closer to kicking the sweets habit. I have a few triggers that I am trying to stay away from or at least minimize my exposure to. I will also keep focusing on keeping protein numbers up. Have a great week everyone0
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Love your focus!
If we focus on the positives like you have, great news on the better posture!, we can crowd out the negative thoughts.
Try to change your thought analysis from fat or thin to confident? Content? Discouraged? Strong? Tired?
See the difference? Just takes the edge of judging yourself for your physical and seeing the changes that are being made at a mental and emotional level.
Ichel
EM2WL ambassador and moderator2 -
My scale weight fluctuates so I don't give it much thought, up total of 6-7 pounds depending on the day since starting EM2WL. I took measurements October 16th and again today. I'm down total of 1/2 inch (chest 1/2 up, hips 1/2 down, right thigh 1/2 down). My body fat percentage is down 4.83%. I used a calculator I found online that used same measurements as US Marines. I figure if I stay with same calculator I'll get consistent numbers. I'll take those small gains where ever I can find them.3
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beverlyriley900 wrote: »My scale weight fluctuates so I don't give it much thought, up total of 6-7 pounds depending on the day since starting EM2WL. I took measurements October 16th and again today. I'm down total of 1/2 inch (chest 1/2 up, hips 1/2 down, right thigh 1/2 down). My body fat percentage is down 4.83%. I used a calculator I found online that used same measurements as US Marines. I figure if I stay with same calculator I'll get consistent numbers. I'll take those small gains where ever I can find them.
Awesome. sauce!!0 -
This is excellent progress.
And remember, when you are trying to reset or eat at TDEE, we don't expect to see any loss in inches etc.
You are having some great body recomposition.
Do you notice any difference in your shape in different places as well as the measurements?
Ichel
EM2WL ambassador and moderator0 -
Thanks everyone. I wasn't expecting the half inch loss anywhere. I think the difference at my hips is only due to the better posture. I don't have the anterior tilt at my pelvis so slightly tighter abs and stronger back pulls in the belly a bit to show a slight loss but it isn't a fat loss. I have always had a sway back and it is so much better now. I can tell that the dead lifts have helped. I was very worried I would re injure my low back again. I have really been concentrating on form and it has paid off. I also "feel" smaller around my ribcage but no numbers to reflect that. I weigh 177-178 pounds now. I don't really care what the number is and haven't cared about the number for years. I just don't like having a belly stick out like I'm 7 months pregnant. I don't think my shape is too bad, just the unhealthy belly. That much extra around the middle, causes increased issues with my low back pain as well as it is unsightly. I am enjoying the recomp. I like eating this amount of food and just working on weight lifting.3
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I am still hanging out at the same weight that I have been for awhile now. I think maybe I have hit my TDEE/daily workout calorie burn sweet spot. I have settled into a routine with breakfast of almond milk, chocolate shakeology, milled flax seed, spelt toast and a fried egg. And of course 25-30 ounces of water with my workout. The rest of the day varies but that works out well also. I have been able to increase my weight some or at least improve on my workouts in some fashion. I am planning on ordering Cathe STS and start that at the first of the year. I am either having some water retention in my muscles or getting tighter muscles as I feel less jiggly. Otherwise I think I have settled into my little groove.2
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Yay! Look at you go!
It's the best when we just settle in and it becomes habit.
STS is a great programme. You're going to love it, I know it.
Ichel
EM2WL ambassador and moderator1 -
....and on Black Friday ALL the crazies come out!!! My mum and sisters and I used to hit it every year, but we eventually gave it up when shoppers got so aggressive. I do anything important on line now!!2
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I have a question...I'm still going with TDEE and lifting 3 days a week. I do yoga 1-2 times a week. The muscle gain has slowed down. I know the internal changes are happening. I know slow and steady wins the race.
My question is: if I am continuing to lift 3 times a week, I should be able to increase my weights regularly? I haven't been able to bump up much. I still lift mostly 15 pounds in each hand with the upper arms, occasionally 17 pounds, depending on the type of exercise. I use 25 pound dumbbells in each hand for lower body exercises. I have tried 30 pounds but it seems to be too much for my arms to hold onto. Is this typical? I know that it is best to follow a typical workout routine to be successful. I have been doing Beach body workout called Hammer & Chisel. But I don't follow it exactly. I have several of the weight lifting videos that I do and I alternate between them and only lift 3 days a week and always have a day of no lifting between them. That's when I try to get the yoga done.
Should I be following the program exactly? Or can I bounce around? I will be ordering Cathie's STS program next week on Black Friday. Will I see a better strength gain with her program as she starts with the one rep max and builds from there??? Instead of grabbing what weights feel right and adjust up or down from there??0 -
....and on Black Friday ALL the crazies come out!!! My mum and sisters and I used to hit it every year, but we eventually gave it up when shoppers got so aggressive. I do anything important on line now!!
I used to love to go out on Black Friday. My Mom and sisters and I would go out at 4 am to watch people. My one sister was really into it and could shop for hours. I can't do that. I loved to watch the bazaar actions of some people. It would get hillarious!!! It started getting too dangerous to go out to people watch so I dont anymore. I agree with you. I love shopping online! Sitting in my jammies and sipping a cup of hot tea.
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@beverlyriley900
Are you going through phases of different rep ranges?
http://eatmore2weighless.com/periodization-key-preventing-plateaus/
It is essential in order to keep progressing.
Ichel
EM2WL ambassador and moderator0 -
@beverlyriley900 lifting is different for everyone. When you start out, you may find the weight can increase quickly, and sometimes it stalls out, because like you mentioned, the grip strength cant take it. Thats why its important to make sure you are changing things up in your workouts. An endurance phase sucks when it comes to lifting. 15-20 reps, fast past can drain the life out of you:) But what I realized is the endurance phases and sometimes even the hypertrophy phases are done to help build that grip strength up. They are critical in helping you get through a big strength phase. Always listen to your body. If you cannot lift the next level of weights up, then dont. Thats something for the next time.
STS runs you through a Endurance (Meso 1) a Hyperstrophy (Meso 2) and a strength (meso3) phase. The 1RM is done before you do the program so you have the right weights for the exercises needed so it takes away a lot of the guessing during the run. So in meso 1 you run through thr 15-20 rep ranges, then meso 2 is 10-12 I think, and the meso 3 is hitting the PRs with 4-6 reps (i think) Ideally, yes by meso 3 you are pulling PRs in everything. But it is critical to make sure you are eating at maintenance especially in meso 3 so you are fueling the body to have those strength gains.
kelly
EM2WL Ambassador and Moderator
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Thanks @empressichel and @Raynn1 that information helps. I think I have been doing mostly phase 2. I did ChaLean Extreme but changed to the other awhile ago. I am doing mostly the 10 rep area on all the exercises. I look forward to getting STS and will order it next week. A friend has sent me a spreadsheet that her friend come up with of the STS program to keep track once I start with it. It looks like I will do well with this program once I start it. It appears to be more structured and I think that is what I need.0
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@beverlyriley900
If you check out Cathe.com she has workout sheets you can print out for STS.
They were really useful for me. I still have them from when I last did STS as it's a great reminder to see how far you progress.
Ichel
EM2WL ambassador and moderator0 -
If you are planning to buy STS in the black friday sale, dont forget to look at some of Cathes other programs. My other fave included Slow and Heavy:)
Kelly
Em2WL Ambassador and Moderator0 -
I decided to do on Cathe demand for a month to see what I think. How do I figure out my one rep max? I don't see a program guide on the site.0
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I finally found the one rep max on a tools page on her website. It has a lot of neat options on it. I took complete measurements this am right after I got up. I took body fat, circumference measurements and scale weight. I will work hard at clean eating and sticking to Cathe workouts as directed by this STS program over the next month. If I like the program, I'll keep going. I took some time and ran part of the first video, I think I'm going to love this program. I wish the streaming wasn't so expensive. I prefer streaming to purchase that way you can change it up easier. Have a great week everyone1
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Yay @beverlyriley900
Laser focused with a solid plan!
Do let us know how you get on.
Can't wait to hear!
Ichel
EM2WL ambassador and moderator
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I have started week 3 this week using the on demand of STS. Hubby ordered the DVDs for me for a Christmas gift, so after the 20th I'll continue on DVD. I have really enjoyed this program. I have noticed a big difference. I have been able to increase weights since starting STS. I did the 1 rep max for everything before I started and I do agree, that is the way to go. That way you know exactly what you will need to do the program. The program is different that anything I have been doing so the first week was awkward for me but I am rock'n now. I take measurements monthly so I don't know what has changed over the last few weeks, numbers wise. I do feel like I have more energy, endurance and overall feel better. I really, really want to do a cut, but I think it is mostly due to being tired of seeing my belly stick out like I'm pregnant. I do the STS Monday, Wednesday and Friday. I have been trying to do something else on Tuesday, Thursday and Saturday but I have not stayed consistent with it. The time change has messed up everyone's sleep schedule still. I am wondering if I add the STS AB workout on Tues, Thurs, and Fri would that be too much daily workout? Should I add it on the days that I weight lift, to keep the harder workouts all on the same day? Or does it matter?1
