12 week get ready for summer!!

spezzie

I want to join!!!! I'd love to drop from 137 to 127!!!! Maybe you can help!!! Been working hard, but no visible results...stupid scale!!! I did amazing last week, and when I got on that scale...nothing!!! I just don't get it!!!!

DawnieB1977

Tricia, I have added you on here and on Facebook!

I do most of the things on the list. I workout 5 or 6 times a week and I have a personal trainer. Ive been doing this for 20 months! I do spinning, aerobics, zumba and go to the gym a lot too where I do strength training and cardio. I also run round after 2 young kids, and I work part time as a secondary school teacher so I'm on my feet all the time at work.

I think I eat pretty well, and I've been having a cheat meal once a week for the past 6 weeks at the recommendation of my personal trainer.

My husband is really supportive of me, and he's started to work out at home now. Both of us like to eat healthily anyway and cook from scratch, so that's not a problem.

The only thing I don't do is get the 7-8 hours of sleep. I'm afraid with a 1 year old and a 3 year old you can't rely on a good night's sleep!

spezzie

Hello everyone and thank you for your interest in the 12 week get ready for summer support group. My goal here is to have everyone helping each other and supporting each other. I will offer some guidelines as to what I think will help. I also welcome any questions along the way. It looks as though we have about 10 people in our group so far and I’m sure a few more will join in as we progress.
My name is Mike I’m 27 years old and I’ve been training for 8 years I live in Pennsylvania. What are all your names?

Week 1: Some of this stuff you may already doing but I think it is some of the most important aspects of losing weight and I want you all to try to implement most of these suggestions into your daily routine.

1. Water - 6-10 cups daily dependent on how much you are moving and sweating can even be more! No less than 6.

2. Cardio - Aim for 30-45 minutes of Cardio on most days of week or a minimum of 150-180 moderate-minimally intense cardio minutes per week. (Cycling, Elliptical, Walking, Running, Incline Treadmill, Aerobic Classic, etc.) Not so intense you do not want to do it the next day but intense enough to keep you shredding.

3. Strength Training - Those of you with gym memberships I would suggest 2-3 days per week weight lifting 8-10 exercises done for 3 sets of 12-20 repetitions. If you don't have a gym membership some dumbbells a yoga mat and a stability ball or medicine ball goes a long way. I will be posting some circuits to try as well.

4. Eat the Rainbow- No excuses if you don't like vegetables learn to blend them and drink as a smoothie. You should be eating a minimum of 2 fruits and 3-5 vegetables daily preferably of different Colors, because different colors adds different vitamins and minerals. Fruit is best eaten about 1 hour pre-workout and avoided the rest of the day due to high sugar content when trying to lose weight.

5. Weight Yourself - Only once per week Friday Mornings after using the restroom on the same scale with as little clothing as possible for accurate results.

6. Measurements - Waist around belly button with stomach released not sucked in and Hips widest point all the way around. Take these measurements now and every 4 weeks and post them back on the page.

7. Protein - Protein will help build muscle but remember you do not need to go crazy I would follow the recommendations on my fitness pal and perhaps go slightly over daily not under.

8. Carbohydrates- First 3 meals of the day mainly. Choose whole grains and non-refined (oatmeal, rice, quinoa, beans, vegetables, 100% whole grain bread up to 2 slices daily, low sodium couscous, etc.)

9. Fats - Avocados, Olive Oil, Nuts, Almond Milk, Coconut milk, you need fat to lose fat but be mindful of the calories.

10. Supplements - Not a big advocate if you want to do a protein shake post workout let me know and I can recommend some products. Also meal replacement protein bars I know some good ones. As far as vitamins and creatine and all that you don't need them unless you want to take them as long as you are following the fruit and vegetable protocol outlined above.

11. Motivation - The more people you have on board in your family and friends the better your results will be. Also having someone to walk run or elliptical with will make that 30-45 minutes roll on by quickly.

12. Sodium - Make sure you are staying under what MFP recommends this can be difficult but it can be done!!

13. Meals - I would say eat 3 moderate meals and 2 small snacks daily to keep metabolism up. Limit carbs within 3 hours of Bed.

14. Sleep - Come hell or high water 7-8 hours of sleep a night MAKE IT HAPPEN. Your body recovers while you sleep muscles are not made in the gym they are MADE IN BED AND IN THE KITCHEN.

15. Stretching - Look up full body stretching and do some quick 30 second stretches for each muscle group after each session to prevent injuries and provide Flexibility.

That is your starting point. Go get it I welcome questions and I look forward to helping you all reach your goals. Please Comment your name your starting weight, hips and waist measurements if comfortable sharing and goal weights on the message board. This is going to be fun! We will all be amazing come JUNE!! Go get it Friends!!

jigsaw_gd

Count me in .. sounds great (even though I'm heading into winter) ...

Sorry, did answer the questions - I'm Julie, I've been watching what I eat for the last 4 weeks - only 1 on MFP - and I was aiming to start incorporating cardio starting on Monday so this fits in well.

(Actually I have been on here a month, but only seriously using it in the last week)

mikehart164

So in response to the Challenge question from above. I'm not going to be doing specific challenges weekly. This will be an open forum for people to ask questions and support each other. I may post videos or workouts which we can all try. I will not be able to get back to everyone individually but I will try my best to help everyone. Post questions on the board and each week I will take the time to address some questions. The first 15 suggestions are posted and I want everyone to print it out and post on the FRIDGE and try and follow all of those guidelines for week 1. Go get IT!! I'm off to the gym now will check back in 2m.

Tulipbirdy

im travelling to germany in a month, and im really need to get in shape! i only have 1 month. add me

inashen20

i'm in i'm 5"2 and weigh 117 lbs now. aim for 108 lbs. just want so badly to fit my favorite jean shorts again X)

mrscarrigan

You can county my husband & I in.. I am 50.. need to lose 50... .Hubby is a youngster at 48 !! Also wants to lose 50...

DawnieB1977

Count me in .. sounds great (even though I'm heading into winter) ...

Sorry, did answer the questions - I'm Julie, I've been watching what I eat for the last 4 weeks - only 1 on MFP - and I was aiming to start incorporating cardio starting on Monday so this fits in well.

Are you Australian/a New Zealander?

jigsaw_gd

Count me in .. sounds great (even though I'm heading into winter) ...

Sorry, did answer the questions - I'm Julie, I've been watching what I eat for the last 4 weeks - only 1 on MFP - and I was aiming to start incorporating cardio starting on Monday so this fits in well.

Are you Australian/a New Zealander?

Australian - Perth, West Coast

momof377

So in response to the Challenge question from above. I'm not going to be doing specific challenges weekly. This will be an open forum for people to ask questions and support each other. I may post videos or workouts which we can all try. I will not be able to get back to everyone individually but I will try my best to help everyone. Post questions on the board and each week I will take the time to address some questions. The first 15 suggestions are posted and I want everyone to print it out and post on the FRIDGE and try and follow all of those guidelines for week 1. Go get IT!! I'm off to the gym now will check back in 2m.

Mike, are you going to start a "group" for this challenge so we can just check in and post under that?

zoeysasha37

I'm in! Need to loose about 25 lbs pounds

alisonhammond

Hi I would also love to join you.would like to lose 28lb in time for my annual visit to royal ascot at the end of june.

savannahkyle

Count me in please !!!!! Looking forward to the upcoming 12 weeks...Need to loose....want to feel great and be proud of myself..boosting self-esteem never hurts. THANKS so much for this. Will post measurements shortly, now bring it on !!!!!

cryswest57

If you could help me, I'd greatly appreciate it. I'm 5'1" and I'm 150 lbs. right now. I'm 5 months post-partum. My stomach is getting nicer as the months pass. I just have a small pouch from my c-section that I want to get rid of, and if possible, toner arms. I have larger bone body frame so I won't be really thin. I'd like to get to 130 lbs. by the summer if possible.

Kidostud

Count me in too, please!

pszentmariaybrooks

Okay Mike, I'm in. I am 5'9 and 209 I would love to be down to 170 if possible. I've lost over 20 lbs already since jan. and haven't given up yet so lets have at it.
Thanks, Paula

healthby40

I want to join. I need all the help and motivation I can get.

NipsGhost

Whoo hoo.. just did a brisk 15 minute walk, didn't slow down just kept on going. I may have lasted longer if I didn't have the in-training pup with me. Tonight I'll leave him at home.

BUT, I did it! I brisk-walked, in the cold morning. In front of traffic. Around PEOPLE! My ears are cold, my legs are burning, but I feel good and there's a smile on my face.

Thanks for the motivation (I had almost talked myself out of walking this morning)

theskinnyonme

Count me in.

Lainny21

I'm in! 5'4.5" SW-141 pounds
CW-137 pounds.
GW-127-130 pounds

Chest-37 inches Waist- 26.25 inches Hips-39.25 inches

I'm looking forward to this! Anyone can feel free to add me.

cazzawazza75

HI Mike, count me in as I have joined MFP today and this looks great!

Caz

mikeyo30

please add me. want to lose 2 pounds a week. and I will be at the weight your at now lol. that is my goal.

DawnieB1977

Count me in .. sounds great (even though I'm heading into winter) ...

Sorry, did answer the questions - I'm Julie, I've been watching what I eat for the last 4 weeks - only 1 on MFP - and I was aiming to start incorporating cardio starting on Monday so this fits in well.

Are you Australian/a New Zealander?

Australian - Perth, West Coast

I've never been, but my sister spent a year in Australia and loved Perth. I'm English.

domesticatedfeminist

I'll give it a try.

I am 5'4, starting at 161. Total goal is 125. I would like to lose 18 lbs during this challenge, that is 1.5 lbs a week.

mikehart164

Awesome breakfast idea. Remember food allergies when reading this.

1 cup unsweetened almond milk
1 cup fruit of choice
1-2 cups spinach
1 tbsp ground flax
1 banana
1/2 cup carrots
Add Cinnamon and Ginger to taste they will help with hunger and blood sugar stability.

BLEND UNTIL SMOOTH enjoy daily for breakfast can swap different fruits daily and different leafy greens. (Kale romaine etc.)

cazzawazza75

That smoothie looks fab, would never have thought to add carrots. Will try that out, thank you.

angless21

I need more friends to help motivation me. Please add me.

annascrapper

I'm in and excited about this! Thanks Mike!

vguynes

Hello. Please add me to your challenge. I'm not on Facebook and would love the at-home workouts.