Love the tips posted here. I am starting stage one now, workout 1/b planned for tomrrow. I am throughly sore from 1/A, more that i expected....

I'm getting my gym picked out, TODAY a gym I like had special which I snapped up. So plan is for work 1B tommorrow and a range of motion workout. My plan is 2 to three workouts a week, with the third workout every other week due to work schedule. Interspersed with HIIT. My first goal is NOT to get injured, then drop 4 pounds and get some muscle. Working on getting my eating and workout plans in order......

Rocky - sounds like a plan, especially the no injury part! I definitely pushed my deadlift too far last week and tweaked my back. Felt much better today doing 8A this morning, but I used the leg press machine for the "squat" since I was afraid of the extra weight on my back squat. Sunday will be 8B (with a light deadlift!) and then off to Stage 2 next week!

What is your food plan? I would still like to shed a few pounds around my midsection...

Check out "This Is Why You're Fat (And How to Get Thin Forever): Eat More, Cheat More, Lose More--and Keep the Weight Off" by Jackie Warner. Her manner is a little brisk but her messages are pretty right on good advice as you get older and start getting the creeping weight gain. The title makes it sound more gimmicky than it really is. But good advice and for me was some stuff I already knew but wasn't implementing. I lost a few pound following the advice and keeping a food diary has made a big differnce for me too.

CanGirl
I saw your challenge to yourself. Not eating at night is a tough habit to break. Eat at a resonable time, not too early. Then brush you teeth right after. Drink a couple of large glasses of water. Later in the evening when you feel snacky have a cup of green tea. I actually did take a look at your diary. I was thinking cutting out all the fake sugars might be helpful and the gum.

I'll join in not eating at night. I fell off last night did have a bad midnight snack so starting today for the rest of the October no snacking!

menu looks good, try no calorie drinks while doing your homework. I like sparking mineral water with lime and tea. For something sweet no sugar coco.

I will work out on friday so busy til then, including teaching art lit at my DD elementary school. I think I'll add kettle bell workouts at home back in since I'm getting to gym as much as I'd like.

I was strong last night no snacking!

I'm getting thru stage one, three more works outs then on to stage two. Roman dead lift 45 or 55 pounds (don't know the bar size), Step ups with 40 ponds and globe squats with 40 pounds. using a cable machine with 40 pounds for pull and static side planks.

Hi CanGirl
I got my HR battery changed so glad about that. Off for Range of Motion session then a weight lifting session now. I grew up swimming, living near ocean water most of my childhood. Now a days I very rarely swim. Only if at hotel or taking my daughter to the pool. I don't enjoy doing laps much and I get a little icked out about pool water. I prefer salt water.

I feel great lately, sticking to my nutrition plan and body aches are minimal. Goal weight is fairly stable. Just want a little more muscle now and to survive the holidays not too chubby.

Did you say you are a size two somwhere? If so don't know what else you need to lose...have a good weekend.

Hey CanGirl
So in stage two you didn't experience any increased in weight or reps over the four weeks? Or are you comparing to the last time you went thru stage 2? Don't mess around with your back....let it heal fully, not worth it to work out injured. The HRM, have you tried cleaning the strap and wrist band well after work outs? The sweat and salt build up can make it not work right. Also if you are working around other people with HRMs that could interfere. I was exicited last week because I change my battery myself and saved at least 17 dollars, what it cost me last time I had it done professionally. In a weight training session for an hour including Range of motion I buned about 360 caloires. If I'm doing very intense aerobic activity I burn between 500 and 700 caloires an hour...

After my back to back work outs last week I had couple of back twinges like sciatica, so plan on being really careful. It was just one day and fine now.

I'll be finishing stage one this week. I have travel next week so stage 2 is scheduled for start week of Nov 11th....

I haven't been as true as I'd like with evening snacking since we discuss it. working on it.... :indifferent:

my next workout I'll list my weights. for step ups using 20x2, barbell bench press 20 or 22.5 x 2. Can't remember exactly for dead lifts. Using the pully machine. Holding planks 1 minute x 2 reps, front and each side.

I may have just had my HRM on for my weight training and not RAMP. I pay better attention next time. Weight is stable today...

I am cutting back altogther lately on alcohol to keep my caloires in check.