10% difference in BF% results?
Replies
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Another fact about DEXA scan: http://weightology.net/weightologyweekly/?page_id=260DEXA Sources of Error
Like all other body fat estimation techniques, DEXA has numerous sources of error. There can be inconsistent results between different machines from different manufacturers, and even different results between machines from the same manufacturer. Software upgrades can change the algorithms that the device uses to calculate body composition. Different hardware and software configurations can result in different interpolations of soft tissue over bone, and different treatment of pixels of which a small portion is bone. The type of X-ray beam (fan beam or pencil beam) can also be a source of error; DEXA machines with fan beams can suffer from beam magnification (also known as parallax error). A final source of error is the same error that all 2-compartment models also have: the hydration of fat-free mass. In fact, a 5% variation in fat-free mass hydration can change your DEXA-determined body fat percentage by nearly 3%. This can be a problem when comparing different ethnicities or body types where fat-free mass hydration can vary. It can also be a problem when trying to measure change over time.
DEXA: The Verdict
Despite the fact that DEXA represents a 3-compartment model, its error rates are no better than hydrostatic weighing, and in some cases is worse. Like other techniques, DEXA does well when looking at group averages, but not so well when looking at individuals. Individual error rates tend to hover around 5%, although some studies have shown error rates as high as 10%. When looking at change over time in individuals, error rates have hovered around 5% in some research, although other research has indicated DEXA to perform much more poorly. For these reasons, I do not recommend DEXA for tracking change over time in individuals. If you do use DEXA for tracking change over time, I recommend very long time periods between measurements (a minimum of 3-6 months), as you will need a minimum of a 5% change in body fat to reliably detect a true change in body fat in most people.
That sums it up for the most widely available techniques for determining body composition. In the final part next week, I will discuss the practical application of everything you have learned in this series.0 -
Wait... you're citing science! What the...?!Another fact about DEXA scan: http://weightology.net/weightologyweekly/?page_id=260
Does the author assert that it's less accurate than handheld or scale? Nobody has asserted that any one method is 100%. Many have, however, asserted (with scientific evidence) that some are more accurate than others.0 -
by science!!!
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Another fact about DEXA scan: http://weightology.net/weightologyweekly/?page_id=260
And how did your beloved BIA stack up?(bolded for emphasis)
BIA is the worst possible method to track bodyfat, even worse than BMI.
This chart showed the spread of various body fat testing techniques, as compared to a 4-compartment model, when looking at % body fat. This spread represents 2 standard deviations, which means that 95% of the subjects fall within this spread. I just want you to focus on BIA. You can see that BIA had the biggest spread of all of the techniques. This spread was around 8% in both directions. This means the error rate for BIA in this study got as high as 8% when looking at most of the bodybuilders.[/b]0 -
BIA is the worst possible method to track bodyfat, even worse than BMI.
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All devices have errors. A person should trust the one that they are comfortable with. I trust my body fat scale and handheld monitor. I get the same readings from both.
AZ - please enlighten me on how far you've come since you joined MFP in June 2011. I would truly like to know how your numbers have fared in the past 5 months. Do you have a before/current picture to show us proof of your system? I know "proof" refers back to science but I'd really like to see your results.
As you can see from my join date of March 2011 and my ticker below, I have lost 121 pounds. I have used my scale as a form of measurement and whether or not it is 100% accurate, it has provided consistency and holds me accountable.
To the OP: I would ask to get tested again using the same method and same person who performed the test the first time. Since the new girl admittedly said she hadn't done many, it's fair to assume the reading was incorrect. Good luck!!!0 -
AZ - please enlighten me on how far you've come since you joined MFP in June 2011. I would truly like to know how your numbers have fared in the past 5 months. Do you have a before/current picture to show us proof of your system? I know "proof" refers back to science but I'd really like to see your results.
As you can see from my join date of March 2011 and my ticker below, I have lost 121 pounds. I have used my scale as a form of measurement and whether or not it is 100% accurate, it has provided consistency and holds me accountable.
I'm not going there with you.0 -
AZ - please enlighten me on how far you've come since you joined MFP in June 2011. I would truly like to know how your numbers have fared in the past 5 months. Do you have a before/current picture to show us proof of your system? I know "proof" refers back to science but I'd really like to see your results.
As you can see from my join date of March 2011 and my ticker below, I have lost 121 pounds. I have used my scale as a form of measurement and whether or not it is 100% accurate, it has provided consistency and holds me accountable.
I'm not going there with you.
She doesn't provide proof of her success. She knows what she's talking about and doesn't have to prove it to anyone. We just have to believe her...:flowerforyou:0 -
To the OP: I would ask to get tested again using the same method and same person who performed the test the first time. Since the new girl admittedly said she hadn't done many, it's fair to assume the reading was incorrect. Good luck!!!
Sadly, the test was done as a favour since I'm no longer with the PT, and since it's the gym at my university, they charge extra for the test which is dumb because a good chunk of my tuition goes towards going there "for free."
Anyways, I've lost a grand total of 2.5 pounds since the beginning of October. Maybe you guys can help me get out of this plateau because I'm seriously starting to get very discouraged (hence why I got the test done to see if that number would at least cheer me up).
I already made a post a few weeks ago you can check out here: http://www.myfitnesspal.com/topics/show/386873-help
Updates since then: That week I didn't do any exercise except for swimming because I had a swim meet on the 13th. I also started netting 1500cals/day and then 1600 this past week.
When I got back to my regular exercise routine, I dropped running on Tuesdays and Thursdays because it's too cold lol. So I can only do it Saturday in the field house on campus. I've also been resting on Sundays and not doing yoga on that day.
On Wednesday the scale finally went below 145, but now I've been weighing daily and feel like like it will go back up (yes I know weight fluctuates daily, but after being at 145 for so long it freaks me out when I've stepped on it every morning since to have it say 144.5-146).
So I guess my question is: What can I do different? Should I net lower? Maybe stay at 1500 or 1550? MFP says my daily burn is 1790. Like, I really don't know. My diary is open btw.
Today is my last day doing Ripped in 30. Going to start Insanity come Dec 1 (but the pre test or whatever I want to do the day before).
Really, just any advice would be great.
Edit to add: And today hasn't been a good eating day for me, so don't judge my eating habits by today
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To the OP: I would ask to get tested again using the same method and same person who performed the test the first time. Since the new girl admittedly said she hadn't done many, it's fair to assume the reading was incorrect. Good luck!!!
Sadly, the test was done as a favour since I'm no longer with the PT, and since it's the gym at my university, they charge extra for the test which is dumb because a good chunk of my tuition goes towards going there "for free."
Anyways, I've lost a grand total of 2.5 pounds since the beginning of October. Maybe you guys can help me get out of this plateau because I'm seriously starting to get very discouraged (hence why I got the test done to see if that number would at least cheer me up).
I already made a post a few weeks ago you can check out here: http://www.myfitnesspal.com/topics/show/386873-help
Updates since then: That week I didn't do any exercise except for swimming because I had a swim meet on the 13th. I also started netting 1500cals/day and then 1600 this past week.
When I got back to my regular exercise routine, I dropped running on Tuesdays and Thursdays because it's too cold lol. So I can only do it Saturday in the field house on campus. I've also been resting on Sundays and not doing yoga on that day.
On Wednesday the scale finally went below 145, but now I've been weighing daily and feel like like it will go back up (yes I know weight fluctuates daily, but after being at 145 for so long it freaks me out when I've stepped on it every morning since to have it say 144.5-146).
So I guess my question is: What can I do different? Should I net lower? Maybe stay at 1500 or 1550? MFP says my daily burn is 1790. Like, I really don't know. My diary is open btw.
Today is my last day doing Ripped in 30. Going to start Insanity come Dec 1 (but the pre test or whatever I want to do the day before).
Really, just any advice would be great.
Edit to add: And today hasn't been a good eating day for me, so don't judge my eating habits by today
I'd like to pre-empt my post by saying I am not a scientist, nutritionist, or personal trainer. I do a moderate amount of research and I listen to advice from people who have been successful. I have been known to be wrong sometimes.... but here are my thoughts and questions.
First, how tall are you?
Second, have you thought about adding strength training and weight resistance into your workouts? You do an awful lot of cardio and you also need to give your muscles time to recover and rebuild themselves. If you go to the gym or run or swim or do a Jillian workout EVERY single day, your body may hold onto whatever "extra" you would have burned because your body doesn't have enough "fuel" (protein, [edited to correct an error] COMPLEX carbs) to keep it going. If I were in your position, I would try adding in some strength training and target certain areas of your body you'd like to transform. Put in a solid half hour of strength training followed by 20-30 minutes of cardio. The strength training will use glycogen stores and break down then repair and build muscles... the cardio following it will then burn fat.
YOU HAVE TO EAT to make this work (as some others said in your previous post). Do the strength training days twice a week and do just cardio 2-3 other days of the week. Allow your body at least 2 rest days per week to repair and rebuild.
My schedule, for example:
Sunday - cardio (elliptical, 5K walk/jog treadmill, stair ergometer or bicycling or a combo of all the above)
Monday - rest
Tuesday - cardio
Wednesday - personal training session - strength train followed by 20-30 mins cardio
Thursday - rest
Friday - cardio
Saturday - strength train followed by 20-30 mins cardio
This method has really worked for me. However, we are not all the same... so what works for one may not work for another! Let us know how it goes!!!0 -
I'd like to pre-empt my post by saying I am not a scientist, nutritionist, or personal trainer. I do a moderate amount of research and I listen to advice from people who have been successful. I have been known to be wrong sometimes.... but here are my thoughts and questions.
First, how tall are you?
Second, have you thought about adding strength training and weight resistance into your workouts? You do an awful lot of cardio and you also need to give your muscles time to recover and rebuild themselves. If you go to the gym or run or swim or do a Jillian workout EVERY single day, your body may hold onto whatever "extra" you would have burned because your body doesn't have enough "fuel" (protein, simple carbs) to keep it going. If I were in your position, I would try adding in some strength training and target certain areas of your body you'd like to transform. Put in a solid half hour of strength training followed by 20-30 minutes of cardio. The strength training will use glycogen stores and break down then repair and build muscles... the cardio following it will then burn fat.
YOU HAVE TO EAT to make this work (as some others said in your previous post). Do the strength training days twice a week and do just cardio 2-3 other days of the week. Allow your body at least 2 rest days per week to repair and rebuild.
My schedule, for example:
Sunday - cardio (elliptical, 5K walk/jog treadmill, stair ergometer or bicycling or a combo of all the above)
Monday - rest
Tuesday - cardio
Wednesday - personal training session - strength train followed by 20-30 mins cardio
Thursday - rest
Friday - cardio
Saturday - strength train followed by 20-30 mins cardio
This method has really worked for me. However, we are not all the same... so what works for one may not work for another! Let us know how it goes!!!
I'm 5'6".
I was actually going to start doing some heavy lifting this week. My boyfriend is into weight lifting and has some stuff at home, so I was just going to go over there and have him help me with that. Does Jillian not count as strength ? I thought she might at least count a little bit, no? :frown:
Should I not do Insanity next month then? I am an overachiever and like to do as much as possible all at once >.<' Cutting back on swimming isn't an option. So would I possibly be better off just swimming and doing weights? I need advice/opinions from other people because honestly in my head, I feel like I should be doing everything0 -
I'm 5'6".
I was actually going to start doing some heavy lifting this week. My boyfriend is into weight lifting and has some stuff at home, so I was just going to go over there and have him help me with that. Does Jillian not count as strength ? I thought she might at least count a little bit, no? :frown:
Should I not do Insanity next month then? I am an overachiever and like to do as much as possible all at once >.<' Cutting back on swimming isn't an option. So would I possibly be better off just swimming and doing weights? I need advice/opinions from other people because honestly in my head, I feel like I should be doing everything
Jillian is a little of both, I feel like. The strength training I'm talking about is probably what your boyfriend is into - 3 sets of 12-15 reps, increasing the weight by 5-10lbs with each set... don't start too heavy. Only target certain areas of your body at a time (like arms, chest and back.. then abs and legs another day... or "pushing" one day and "pulling" another). You don't want to damage muscles or hurt yourself. If your boyfriend is really knowledgeable in the subject, I'd listen to whatever advice he can give. If he just lifts to lift and doesn't know the science behind it, maybe see if there's someone majoring in nutrition/physical fitness or personal training at your school who wouldn't mind helping you out (and they could practice on you as a client)!
Your body may be used to the swimming... so you're going to have to challenge it somewhere. The muscles you use for swimming are already built up... you'll probably have to add a variant in your cardio to keep your body guessing. Do you bicycle or have access to stationary ones at your gym? Try cycling or rowing as a new cardio exercise... I see you can run so keep that in there once a week to maintain that muscle memory, too.
It's all about trial and error... but you can't just give it one week or two weeks. You have to be patient (I know, that's hard!) and stick with the program for at LEAST 4 weeks to see if your body will respond.0 -
I'm 5'6".
I was actually going to start doing some heavy lifting this week. My boyfriend is into weight lifting and has some stuff at home, so I was just going to go over there and have him help me with that. Does Jillian not count as strength ? I thought she might at least count a little bit, no? :frown:
Should I not do Insanity next month then? I am an overachiever and like to do as much as possible all at once >.<' Cutting back on swimming isn't an option. So would I possibly be better off just swimming and doing weights? I need advice/opinions from other people because honestly in my head, I feel like I should be doing everything
I, too, would like to preface that I am certainly not an expert by any means and am simply speaking of my personal experience. I initially was a cardio-aholic! A lot of this was because I enjoy running, and had a blast with my first marathon; something I'll certainly do again! It did get me out of my overweight-ness, too. However, it didn't give me that "tone" look I was desperately seeking. I would just think... seriously?! I'm running 40 miles a week! Why do I still have a fluffy/soft tummy?
Then I read this (sorry - I know I post this link ALL the time): http://www.crossfitsouthbay.com/2011/05/skinny-fat/
Yes, I realize this is not a scientific study or a peer-reviewed piece of literature - but it is written by a trainer working with people seeing great results!
I haven't done any Jillian stuff to know if it "counts" as strength training. BUT I do know that I started to see GREAT results when I started lifting, and lifting heavy - pushing myself to my max (but not in the dangerous way where I ignore my body). I didn't start too heavy, of course, I've built up over time. Even lifting the 35lbs olympic bar over my head was a challenge when I first started. For the past three months I've been working with multi-joint lifts (not stuff like bicep curls) - stuff like a snatch (
http://www.youtube.com/watch?v=obSsn6JVnkk ), clean and jerks, thrusters, hang power cleans... and overhead squats and dead lifts and shoulder presses. I've gone from very weak, hardly picking up the bar alone to deadlifting 165lbs and shoulder pressing 70lbs. Now when we practice our cleans, lifting "light" to work on form means 55lbs for me 
I still have a ways to go and I LOVE building up my strength, pushing a little harder each day!
(We also mix our lifting with cardio stuff inbetween sets without a break like box jumps, burpees, sprints, rowing, etc)
My understanding is that six pack (which is my goal) takes two things:
1. Building up muscle
2. Have a VERY low amount of body fat so the muscle is visible.
Sooo..... that also means we need VERY clean diets.
(Again - I would like to note that this is not scientific evidence - simply anecdotal and my experience. I also am pulling in information from my coaches, and what I've asked from the members in my gym I see with excellent bodies - females specifically).
Also for some info in regards to scale body fat readings from a real life example. Look at my profile photo. I'm 5' 5". My picture on the left side I weighed 140ish lbs and my scale said I was at 28% body fat. In my current photo (right side) I weigh 150lbs and my scale says I'm 30% body fat. (I'm not saying my scale is accurate! Just giving my example/info.) HONESTLY - I think I'm just going to keep crossfitting 5 days a week and eating clean. I like the results I'm getting! My coaches took my measurements in September and I need to have them remeasure me!
(Again, thanks for the info regarding the scale body fat measurement not only being not all that accurate - which I know - but ALSO being inconsistent from measurement to measurement. SUPER helpful info, friends!)0 -
YIKES!!! I just realized I wrote "simple carbs" and I completely meant COMPLEX carbs!!!0
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Jillian is a little of both, I feel like. The strength training I'm talking about is probably what your boyfriend is into - 3 sets of 12-15 reps, increasing the weight by 5-10lbs with each set... don't start too heavy. Only target certain areas of your body at a time (like arms, chest and back.. then abs and legs another day... or "pushing" one day and "pulling" another). You don't want to damage muscles or hurt yourself. If your boyfriend is really knowledgeable in the subject, I'd listen to whatever advice he can give. If he just lifts to lift and doesn't know the science behind it, maybe see if there's someone majoring in nutrition/physical fitness or personal training at your school who wouldn't mind helping you out (and they could practice on you as a client)!
Your body may be used to the swimming... so you're going to have to challenge it somewhere. The muscles you use for swimming are already built up... you'll probably have to add a variant in your cardio to keep your body guessing. Do you bicycle or have access to stationary ones at your gym? Try cycling or rowing as a new cardio exercise... I see you can run so keep that in there once a week to maintain that muscle memory, too.
It's all about trial and error... but you can't just give it one week or two weeks. You have to be patient (I know, that's hard!) and stick with the program for at LEAST 4 weeks to see if your body will respond.
Thanks for all the advice! I sure hope the bf knows the science behind lifting xD We haven't discussed in that great of detail yet.
I'll have to brainstorm some new cardio ideas.
I feel like I've been patient enough >.> lmao. Feels like I've wasted all of October and all of November already :sad: hopefully December won't be wasted as well. So. Much. Frustration.0 -
Jillian is a little of both, I feel like. The strength training I'm talking about is probably what your boyfriend is into - 3 sets of 12-15 reps, increasing the weight by 5-10lbs with each set... don't start too heavy. Only target certain areas of your body at a time (like arms, chest and back.. then abs and legs another day... or "pushing" one day and "pulling" another). You don't want to damage muscles or hurt yourself. If your boyfriend is really knowledgeable in the subject, I'd listen to whatever advice he can give. If he just lifts to lift and doesn't know the science behind it, maybe see if there's someone majoring in nutrition/physical fitness or personal training at your school who wouldn't mind helping you out (and they could practice on you as a client)!
Your body may be used to the swimming... so you're going to have to challenge it somewhere. The muscles you use for swimming are already built up... you'll probably have to add a variant in your cardio to keep your body guessing. Do you bicycle or have access to stationary ones at your gym? Try cycling or rowing as a new cardio exercise... I see you can run so keep that in there once a week to maintain that muscle memory, too.
It's all about trial and error... but you can't just give it one week or two weeks. You have to be patient (I know, that's hard!) and stick with the program for at LEAST 4 weeks to see if your body will respond.
Thanks for all the advice! I sure hope the bf knows the science behind lifting xD We haven't discussed in that great of detail yet.
I'll have to brainstorm some new cardio ideas.
I feel like I've been patient enough >.> lmao. Feels like I've wasted all of October and all of November already :sad: hopefully December won't be wasted as well. So. Much. Frustration.
Ditch the scale and body measurements for 30 days and "detox" from them. Listen to your body and appreciate how you FEEL after you start strength training.... you may be surprised with the results after you've given it some time... just a suggestion?!0 -
I, too, would like to preface that I am certainly not an expert by any means and am simply speaking of my personal experience. I initially was a cardio-aholic! A lot of this was because I enjoy running, and had a blast with my first marathon; something I'll certainly do again! It did get me out of my overweight-ness, too. However, it didn't give me that "tone" look I was desperately seeking. I would just think... seriously?! I'm running 40 miles a week! Why do I still have a fluffy/soft tummy?
Then I read this (sorry - I know I post this link ALL the time): http://www.crossfitsouthbay.com/2011/05/skinny-fat/
Yes, I realize this is not a scientific study or a peer-reviewed piece of literature - but it is written by a trainer working with people seeing great results!
I haven't done any Jillian stuff to know if it "counts" as strength training. BUT I do know that I started to see GREAT results when I started lifting, and lifting heavy - pushing myself to my max (but not in the dangerous way where I ignore my body). I didn't start too heavy, of course, I've built up over time. Even lifting the 35lbs olympic bar over my head was a challenge when I first started. For the past three months I've been working with multi-joint lifts (not stuff like bicep curls) - stuff like a snatch (http://www.youtube.com/watch?v=obSsn6JVnkk ), clean and jerks, thrusters, hang power cleans... and overhead squats and dead lifts and shoulder presses. I've gone from very weak, hardly picking up the bar alone to deadlifting 165lbs and shoulder pressing 70lbs. Now when we practice our cleans, lifting "light" to work on form means 55lbs for me I still have a ways to go and I LOVE building up my strength, pushing a little harder each day!
(We also mix our lifting with cardio stuff inbetween sets without a break like box jumps, burpees, sprints, rowing, etc)
My understanding is that six pack (which is my goal) takes two things:
1. Building up muscle
2. Have a VERY low amount of body fat so the muscle is visible.
Sooo..... that also means we need VERY clean diets.
(Again - I would like to note that this is not scientific evidence - simply anecdotal and my experience. I also am pulling in information from my coaches, and what I've asked from the members in my gym I see with excellent bodies - females specifically).
Also for some info in regards to scale body fat readings from a real life example. Look at my profile photo. I'm 5' 5". My picture on the left side I weighed 140ish lbs and my scale said I was at 28% body fat. In my current photo (right side) I weigh 150lbs and my scale says I'm 30% body fat. (I'm not saying my scale is accurate! Just giving my example/info.) HONESTLY - I think I'm just going to keep crossfitting 5 days a week and eating clean. I like the results I'm getting! My coaches took my measurements in September and I need to have them remeasure me!
(Again, thanks for the info regarding the scale body fat measurement not only being not all that accurate - which I know - but ALSO being inconsistent from measurement to measurement. SUPER helpful info, friends!)
Thanks! Definitely going to check those links out more fully later tonight. You look great btw!
I'm really hoping that this lifting thing will get me out of this rut. In an ideal world, I would love to be 130lbs and look toned, but if I have to weigh 150lbs to look that toned, I think I'll take it
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I, too, would like to preface that I am certainly not an expert by any means and am simply speaking of my personal experience. I initially was a cardio-aholic! A lot of this was because I enjoy running, and had a blast with my first marathon; something I'll certainly do again! It did get me out of my overweight-ness, too. However, it didn't give me that "tone" look I was desperately seeking. I would just think... seriously?! I'm running 40 miles a week! Why do I still have a fluffy/soft tummy?
Then I read this (sorry - I know I post this link ALL the time): http://www.crossfitsouthbay.com/2011/05/skinny-fat/
Yes, I realize this is not a scientific study or a peer-reviewed piece of literature - but it is written by a trainer working with people seeing great results!
I haven't done any Jillian stuff to know if it "counts" as strength training. BUT I do know that I started to see GREAT results when I started lifting, and lifting heavy - pushing myself to my max (but not in the dangerous way where I ignore my body). I didn't start too heavy, of course, I've built up over time. Even lifting the 35lbs olympic bar over my head was a challenge when I first started. For the past three months I've been working with multi-joint lifts (not stuff like bicep curls) - stuff like a snatch (http://www.youtube.com/watch?v=obSsn6JVnkk ), clean and jerks, thrusters, hang power cleans... and overhead squats and dead lifts and shoulder presses. I've gone from very weak, hardly picking up the bar alone to deadlifting 165lbs and shoulder pressing 70lbs. Now when we practice our cleans, lifting "light" to work on form means 55lbs for me I still have a ways to go and I LOVE building up my strength, pushing a little harder each day!
(We also mix our lifting with cardio stuff inbetween sets without a break like box jumps, burpees, sprints, rowing, etc)
My understanding is that six pack (which is my goal) takes two things:
1. Building up muscle
2. Have a VERY low amount of body fat so the muscle is visible.
Sooo..... that also means we need VERY clean diets.
(Again - I would like to note that this is not scientific evidence - simply anecdotal and my experience. I also am pulling in information from my coaches, and what I've asked from the members in my gym I see with excellent bodies - females specifically).
Also for some info in regards to scale body fat readings from a real life example. Look at my profile photo. I'm 5' 5". My picture on the left side I weighed 140ish lbs and my scale said I was at 28% body fat. In my current photo (right side) I weigh 150lbs and my scale says I'm 30% body fat. (I'm not saying my scale is accurate! Just giving my example/info.) HONESTLY - I think I'm just going to keep crossfitting 5 days a week and eating clean. I like the results I'm getting! My coaches took my measurements in September and I need to have them remeasure me!
(Again, thanks for the info regarding the scale body fat measurement not only being not all that accurate - which I know - but ALSO being inconsistent from measurement to measurement. SUPER helpful info, friends!)
Thanks! Definitely going to check those links out more fully later tonight. You look great btw!
I'm really hoping that this lifting thing will get me out of this rut. In an ideal world, I would love to be 130lbs and look toned, but if I have to weigh 150lbs to look that toned, I think I'll take it
Since you're so close to your goal weight... I'd follow her advice. I'm coming from a very morbidly obese mentality so (like I said before) I may not be right...!!!0 -
Jillian is a little of both, I feel like. The strength training I'm talking about is probably what your boyfriend is into - 3 sets of 12-15 reps, increasing the weight by 5-10lbs with each set... don't start too heavy. Only target certain areas of your body at a time (like arms, chest and back.. then abs and legs another day... or "pushing" one day and "pulling" another). You don't want to damage muscles or hurt yourself. If your boyfriend is really knowledgeable in the subject, I'd listen to whatever advice he can give. If he just lifts to lift and doesn't know the science behind it, maybe see if there's someone majoring in nutrition/physical fitness or personal training at your school who wouldn't mind helping you out (and they could practice on you as a client)!
Your body may be used to the swimming... so you're going to have to challenge it somewhere. The muscles you use for swimming are already built up... you'll probably have to add a variant in your cardio to keep your body guessing. Do you bicycle or have access to stationary ones at your gym? Try cycling or rowing as a new cardio exercise... I see you can run so keep that in there once a week to maintain that muscle memory, too.
It's all about trial and error... but you can't just give it one week or two weeks. You have to be patient (I know, that's hard!) and stick with the program for at LEAST 4 weeks to see if your body will respond.
Thanks for all the advice! I sure hope the bf knows the science behind lifting xD We haven't discussed in that great of detail yet.
I'll have to brainstorm some new cardio ideas.
I feel like I've been patient enough >.> lmao. Feels like I've wasted all of October and all of November already :sad: hopefully December won't be wasted as well. So. Much. Frustration.
Ditch the scale and body measurements for 30 days and "detox" from them. Listen to your body and appreciate how you FEEL after you start strength training.... you may be surprised with the results after you've given it some time... just a suggestion?!
Excellent suggestion, since it's driving me crazy :explode:0 -
Ditch the scale and body measurements for 30 days and "detox" from them. Listen to your body and appreciate how you FEEL after you start strength training.... you may be surprised with the results after you've given it some time... just a suggestion?!
Winner! I weigh myself once a month at MOST. I've gained nearly 10lbs from my first to current photo (three months time). I think if I had seen that creep up over time I would have freaked out! I figure the body is REALLY a complex thing and there might be a lot of stuff going on inside of it!
Besides, this girl (Lauren Pryor) is 160lbs at 5' 9" and looks like this: http://games2009.crossfit.com/regionals/lauren-pryor-canadian-crusher.html
(Stats retrieved from here: http://scores2010.crossfit.com/scoring/profiles/2010/women/ )0 -
I'll try to ditch the scale for this month and see how the strength training goes. Stick with swimming and running once in a while. I would still love any other input though, maybe some further readings/references for lifting since I'm pretty much a noob. Just anything, any suggestions. I WILL TAKE EVERYTHING I CAN GET lol.0
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In my opinion nerdfitness.com has some great information! Just go to the site and poke around when you have some time.
Inspirational story? Check: http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
Beginning strength training? Check: http://nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
Poke around and see what you think
I'm super new to lifting so I don't feel comfortable advising how to do it! I only do it with my coaches so I'm certainly not qualified to help someone else!0 -
Ditch the scale and body measurements for 30 days and "detox" from them. Listen to your body and appreciate how you FEEL after you start strength training.... you may be surprised with the results after you've given it some time... just a suggestion?!
Winner! I weigh myself once a month at MOST. I've gained nearly 10lbs from my first to current photo (three months time). I think if I had seen that creep up over time I would have freaked out! I figure the body is REALLY a complex thing and there might be a lot of stuff going on inside of it!
Besides, this girl (Lauren Pryor) is 160lbs at 5' 9" and looks like this: http://games2009.crossfit.com/regionals/lauren-pryor-canadian-crusher.html
(Stats retrieved from here: http://scores2010.crossfit.com/scoring/profiles/2010/women/ )
Wow. I would gladly gain back the weight I've lost to look like that! GEEEEEEEEEZ.0 -
AZ - please enlighten me on how far you've come since you joined MFP in June 2011. I would truly like to know how your numbers have fared in the past 5 months. Do you have a before/current picture to show us proof of your system? I know "proof" refers back to science but I'd really like to see your results.
As you can see from my join date of March 2011 and my ticker below, I have lost 121 pounds. I have used my scale as a form of measurement and whether or not it is 100% accurate, it has provided consistency and holds me accountable.
I'm not going there with you.
often asked. Never answered.0
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