Thank you ladies for the help :-)

I finished the second A workout yesterday. I did a fitness blender cardio warmup and a couple of smaller sets of each exercise before adding all the weight I could lift and doing the 2 sets of 15. It took me about an hour to complete.
As the weather cools off, my morning stiffness increases, so the warming up becomes more important for me.

To respond to the cardio question, I am still running 3 days a week. It's possible this is not helping me, according to the program laid out in the book, so I am trying to be easy on the mileage and focus more on sprints. I have always just increased my mileage, so this is also new for me.

I think the book really discourages distance "endurance" type of activities because you end up losing muscle as well as fat...definitely focus more on interval training - sprints with rests, etc.

BTW, I have an awesome app on my phone called "Tabata Pro Timer" for intervals - it's $2.99 but I use it for my HIIT all the time. Love it!

Finished Stage 1, workout A2. Loved it! Great 20 minutes of HIIT at the end too. Burned 622 according to HRM.:)

I am still here but have had a very busy start to the new school year - I haven't had a day off since last Monday, but it's only one more day to go, then I get 24 hours off. Hooray! I also have my extra 20kg so I can start to get a bit more serious with my deadlifts. I only had 20kg before, so now (with my barbell) I have around 46kg, which will do for now. My next workout is A5.
Jane

Whew Jane and fiveoaks! I thought I was the only one left! LOL

Jane - are you a teacher? How much is that in pounds? (even though Canada is officially metric, we still really go by pounds...)

fiveoaks - takes me about an hour too! (and that's with 3 sets) I do a 10 minute run on the treadmill to warm up. One thing I didn't really do the first time was any "warm up sets" but this time I am, so it does take a little longer. But I can definitely lift heavier once that muscle is warmed up,(not that I lift HEAVY) and I refuse to get injured this time round.

I went out and bought lifting gloves and those grips for when things start getting a lot heavier! LOL

How much are you gals eating? I still struggle with that magic number. Right now I'm going for about 1800 total. Just hope I'm not losing muscle. Fitbit says I average 2100 cals a day during a week and I'd venture to guess that's about right...I could stand to lose the mommy flab around the middle but other than that I'm pretty lean. Probably around 20% BF.

Jane - are you a teacher? How much is that in pounds? (even though Canada is officially metric, we still really go by pounds...)

How much are you gals eating? I still struggle with that magic number. Right now I'm going for about 1800 total. Just hope I'm not losing muscle. Fitbit says I average 2100 cals a day during a week and I'd venture to guess that's about right...I could stand to lose the mommy flab around the middle but other than that I'm pretty lean. Probably around 20% BF.

Yes, I'm a teacher (music). But half my job is in school admin. It's a nice balance :-)

A kilo is 2.2lbs, so my extra 20kg is 44lbs. So I now have about 88lbs in weights and the barbell is around 15lbs. That will keep me going for a while. I did A5 today, so my first time with 3 sets. I had 10kg in each hand for the step-ups today and that was probably the hardest part of the workout. Sorry if I sound feeble!

I'm not really counting cals at the moment. I am just trying to eat well but the main change I am making is to cut down on alcohol, which is easier than I thought. I have a glass of red wine each day, 187ml measured into a little bottle! I would like to lose about 20lb. I know I need to be more organised about logging everything.
Jane

Hi, CanGirl
I have MFP set at 1625 calories and I am logging my exercise (calling lifting "light calisthenics") and eating almost all of them back.

I also try to have one "over" day a week to keep my metabolism guessing- I don't know if this is supported by any science, but I have heard that mixing up your calorie intake is helpful.

I am about 25 lbs over goal weight but would be happy to stay at this weight if I can shrink some. The scale is oh so slowly inching downward- maybe a lb a month. But my jeans fit better, and I think my butt is higher!

Edit- I am not lifting heavy either- but I do a couple of sets at lighter weights before lifting what seems impossibly heavy for me! Which in the case of the dumbell press, is 10 lbs in each hand. Shoot, I am just glad I am able to do a lunge with any extra weight- that was not the case just a month ago

Hi, Katie, welcome!
I finished workout A3 today and (laughing at myself) there is a sore spot on my right butt! I'm hoping that means something is lifting...

Today I am doing B1. Anyone have any tips for me with any of the exercises. I've reviewed them and watched a couple youtube videos so I "think" I will be able to do them just fine, but if anyone has any real life advice on any of it (even A1), please share I think I might have to do the first week over again though because A1 ended up being a learning day for me. I should have done preparations, but I didn't. So it was hard figuring how much weight to use.

Also, I am really into hiking so while the weather is still awesome (LOVE hiking in the fall) I am only going to lift Tues/Thurs and go for a hike on Sat.

Today I am doing B1. Anyone have any tips for me with any of the exercises. I've reviewed them and watched a couple youtube videos so I "think" I will be able to do them just fine, but if anyone has any real life advice on any of it (even A1), please share I think I might have to do the first week over again though because A1 ended up being a learning day for me. I should have done preparations, but I didn't. So it was hard figuring how much weight to use.

Also, I am really into hiking so while the weather is still awesome (LOVE hiking in the fall) I am only going to lift Tues/Thurs and go for a hike on Sat.

The first time I did this program, I did workout A on Wednesdays, B on Fridays and a bootcamp class on Sundays. It took a long time to get through but I wasn't in any rush.

And yes the first time doing a new stage sometimes feels like a waste because it takes a while to figure out the correct weight for yourself...

Tomorrow morning is 3B. Last Wednesday I did 3A and wore my HRM - 700 calories supposedly burned (yes I did some HIIT including stairs). Dripping sweat at the end and loving it.

Katie - one piece of advice (or two): Take progress pics before you begin! And every month along the way in the same outfit. You'll be amazed at the changes...Also, make sure you do at least one warm up set for each exercise. You don't want to strain anything!

Hello ladies!

I just started the program today. I had started a while back but got side tracked. So far so good!

I will definitely warm up before I work out again on Tuesday. I did stretch before and after but it didn't even occur to me to warm up. Oh well...

I am looking forward to catching up with you all!!!

The first time around I totally skipped the warm up sets because I just wanted to get through the workout! Now I realize how important it is to do a warm up set! And keep reps slow enough that you feel the muscles contracting. No point just going through the motions, right?

Today I deadlifted 3 sets of 12 at 80lbs. That's good for me:) Did a warm up set of 45lbs.

Hey everyone! Just started my first day today! I'm excited and hopeful. Made the spaghetti squash recipe in the book and it's really delicious.

Quick question:
Do you do any other workouts besides the 3 recommended in the book (I feel like I'm so used to cardio that it's hard to imagine not doing cardio and getting fit)

Sincerely,
Caryn

Oh dear, the start of the school year is so busy. I have only just done B5 today. My 3x10 deadlifts were at 26.4kg, plus the barbell, so about 32kg which is about 70lbs. Did not feel too difficult but being so very old I think it's sensible to build up gradually and not injure myself. That's just a bit more than half my body weight, so I still have some way to go. I'm happy to take my time though!
Jane

Definitely take your time and build up to things. You don't want to get injured. Was able to DL 85# today and happy! May have to get those grip straps now though!

Caryn - I still do a 20-minutes HIIT session at the end of each session (as well as a 10 minute run on TM for a warm up) so about 30 minutes total. I find that makes a big difference in my weight....(not doing any cardio is NOT good for my frame....)

My tips would be:

Don't push yourself too hard with weights at start or you might injure yourself.

Watch youtube videos on each move for proper form.

Go to gym on off hours if you feel too self-conscious to venture into the man cave.

Book one training session, show the trainer your program and ask him/her to clarify anything, check form, etc.

Take "before" pictures

Eat enough protein

Print out workout logs from werkit.com and keep track of strength gains

Weigh yourself once per month or not at all

Log your food to make sure you're getting enough food (or too much!)

Download some motivating tunes and zone out

Leave it all on the floor and enjoy getting stronger!

Tomorrow is stage 1, A5. Gotta go read on up on the rep changes...

You go Becka!

Today was Stage 1, A5
Nice to do only 10 reps and able to add some weight...Did my 3 sets of back squats at 65#.

My big NSV today though was I do 10 reps of a flight of stairs at my gym, and I haven't been able to break the 5:00 min mark but today I did at 4:55. Felt awesome! My cardios getting better!

I did workouts A & B at home last week....

I need to join the gym!! One more week at home and then I'll relocate :-)