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For me, *this* is why WEIGHTS over CARDIO is KEY!

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Replies

  • Beeps2011
    Beeps2011 Posts: 12,256 Member
    Thank you all!

    I still have shape changes that I want. I also want to be leaner. Time in the gym plus calorie-deficit are my friends right now.
  • Savyna
    Savyna Posts: 789 Member
    Sauna, I spend about 60 minutes lifting (many compound lifts) x 3 weekly.
    Ok, cool thanks^_^
  • thesophierose
    thesophierose Posts: 754 Member
    Lifting is perfect, good job :)
  • Beeps2011
    Beeps2011 Posts: 12,256 Member
    Thank you.
  • JodieP13
    JodieP13 Posts: 94 Member
    Way to GO BEEPS! :)
  • mikajao
    mikajao Posts: 30
    awesome job!!
  • Beeps2011
    Beeps2011 Posts: 12,256 Member
    Thanks!

    Today, unfortunately, I cannot get to the gym at all. No lifting (which I missed due to Canadian Thanksgiving yesterday!) and no cardio.

    Boooooo.
  • chenrytc2
    chenrytc2 Posts: 48
    bump
  • FrauMama
    FrauMama Posts: 169 Member
    You'll make it up! (ETA: I mean you'll make up missing a day...just realized that might sound sort of random!)

    You look fabulous and I'm so glad you posted your changes. Too many people STILL do only cardio. I almost never do straight cardio and am also leaner than ever, at 40 years old.

    Keep it you--you look (and, even better--FEEL) fantastic.
  • Beeps2011
    Beeps2011 Posts: 12,256 Member
    I do feel GREAT! (Mind you, I felt GREAT during all my cardio-years, too....)

    I think my actual shape just matches what I thought I looked like in my mind. So, emotionally I FEEL better (about myself).
  • Alicia_rcw
    Alicia_rcw Posts: 5
    Here's a link to the Venus Factor website.. I didn't find it in the post so I'll post it myself in case anyone was wondering. I got some questions about it already, so know that I am more than willing to reply to your PM's with questions :).. I will always recommend venus, it's worked for a lot of us.

    link: http://tinyurl.com/m2uo9ev
  • progressnotperfection84
    progressnotperfection84 Posts: 122 Member
    Bumping for inspiration
  • mccbabe1
    mccbabe1 Posts: 737 Member
    endofmonth21_zps20d45885.jpg

    ^^^ 21 months of heavy-lifting free weights - THAT is the picture on the right-hand-side.

    On the left-hand side is me, after 25+ YEARS as a cardio-gym rat.

    Yes, I still do SOME cardio, but my exercise-focus is on lifting heavy free weights.

    And, yes, I'm "busy" like everybody else. I am 44 years old, a professional career-woman with more than 20 full-time years invested in my profession. I am a wife, mother of 3, volunteer, but I choose to take care of myself and as I come upon nearly 2-full-years focused on weight-lifting (instead of cardio), I'm very pleased with my progress.

    Oh, and I'm 5'9" tall....for all you stats people!

    go weights!!!!!!!!!!!!!! yep... INCHES baby.. make all the diff.. awesum!!!!!!!!!!!!!!
  • supplemama
    supplemama Posts: 1,956 Member
    Amazing job!! Very nice results, and a great incentive for me to get back to consistent weightlifting!
  • Beeps2011
    Beeps2011 Posts: 12,256 Member
    Thanks! It is JUST about time to do my next month-end pictures/scale/tape measure......WOOHOOOOOO!!!
  • mousemom18
    mousemom18 Posts: 172 Member
    Hey Beeps - can you share details on what kind of weight you started lifting and what you can lift now?

    Bench
    Deadlift
    OHP
    Bent rows

    Maybe just those so we have a reference point?

    Thanks

    ....and you look great!
  • Beeps2011
    Beeps2011 Posts: 12,256 Member
    Hi mousemom18,

    I don't have any PR's to brag about, re: the "big lifts".

    Bench - I did 25 lb DB's yesterday. 5 x 10 reps
    Deadlift - I did 95 lb BB yesterday. 5 x 10 reps
    OHP - I don't do this, unsure what it is??
    Bent rows - I did 25 lb DB's yesterday. 5 x 10 reps
  • Mjconnelly586
    Mjconnelly586 Posts: 41 Member
    You look awesome! Great motivation! I am also a cardio queen always running or on the elliptical and just recently have started lifting and really like it! I feel guilty when I lift and don't do cardio as if i am not going to get what I am looking for and here you are living proof. Thanks for sharing!
  • worthagl
    worthagl Posts: 1 Member
    Awesome, you look great!
  • mousemom18
    mousemom18 Posts: 172 Member
    Hi mousemom18,

    I don't have any PR's to brag about, re: the "big lifts".

    Bench - I did 25 lb DB's yesterday. 5 x 10 reps
    Deadlift - I did 95 lb BB yesterday. 5 x 10 reps
    OHP - I don't do this, unsure what it is??
    Bent rows - I did 25 lb DB's yesterday. 5 x 10 reps

    OHP = Overhead Press

    And thanks - I can't believe you did all this with relatively manageable weights.

    That gives me hope!
  • Beeps2011
    Beeps2011 Posts: 12,256 Member
    I certainly lifted "heavier" when I was doing the NROL series (W, Abs, Life) - because the program was designed for heavier and heavier lifts, I guess!

    I'm tall - for sure there are women my height that can bang out 225+ lb deadlifts and can bang out the same for squats, etc. For me, I wanted a "shape", a "look" if you will, so whether I can throw around big weight, for me, isn't my goal as compared to LOOKING LIKE I CAN, lol!
  • ccsick
    ccsick Posts: 91 Member
    No idea how to get started with weights, have flappy arms and hate it, I hate summer because of long sleeves. Any pointers, or ideas? I'm 56 and just started running last year. But cardio isn't the only answer, I know.
  • Beeps2011
    Beeps2011 Posts: 12,256 Member
    ccsick, I started with the "Body for Life" program - which was (mostly) focused on the different weight-machines you can have access to at a gym. It really taught me about "muscles", for sure.

    I then moved onto New Rules of Lifting for Women - seriously, I think it is a GREAT program for beginners, or for anyone who is just a bit intimidated by "free weights".

    There are many MORE great programs that are on the shelves, now...."Body for Life" is at least a decade old, I think, and even NROL4W has been superceded by some of the other literature in the Lou Schuler NROL series!

    I like Bret C's "Strong Curves" - just because it's full of data, data, data and I'm a data-hound!

    Pick a program, print it out, and take it to a personal trainer at a properly-equipped gym and have THAT trainer walk you through the work-out you have picked! The personal trainer can help you with your form, can help design moves around injuries you may have, etc.

    Once you've had a few sessions with personal trainer walking you through the moves - you can then do it on your own!! I've been "doing it on my own" for 2 years!
  • rocky503
    rocky503 Posts: 430 Member
    Wow, your before looks kinda like me now. It's great to see how the lifting, over a substantial period of time, has changed your body. We're you eating at a deficit as well? And we're you following a program? Congrats, you look great! And I love that it's not been a quick fix - it has become your habit... :)

    When I waded into the free weights area, with my sturdy NROL4W bible in hand, I was NOT eating "at a deficit". I did follow the calories in that book, as well as the work-outs, but I gained 5- or 6- lbs on NROL4W. Which really means, I ate too much (and was not in a calorie-deficit, therefore).

    Once I found Venus (Sept/12) I better managed/manage to eat in a calorie deficit, so most of the bodyfat loss has been in the last 12 months, actually.

    What's "Venus" I'm interested. I am using NROWL4Life now. I want to gain some muscle now.
  • bizco
    bizco Posts: 1,949 Member
    You look great!
    Which program did you like more between NROL4 Abs or NROL4Life?
  • Beeps2011
    Beeps2011 Posts: 12,256 Member
    I liked NROL4Abs better than NROL4Life - although I think, in theory, the "pick one exercise that is a "pull", pick one exercise that is a "push", pick one exercise that is a "hinge", etc (i.e. the philosophy behind "Life" and "supercharged") makes a LOT OF GOOD SENSE!
  • Beeps2011
    Beeps2011 Posts: 12,256 Member
    I AM 32.7% BODYFAT!

    Ugggghhhhh.

    5' 8 3/4" this morning and 146.6 lbs on the DEXA scale stuff.

    And, yep, I am 32.7% BODYFAT - even my *lean* torso is not that f*cking lean - 28.6%. Each leg is 40%.

    Sooooooooooo, I was HOPING I wasn't "30%" - for 2+ YEARS I've been aiming for "20%". And, in fact, I am 32.7% BODYFAT.

    I am feeling AWFUL about myself right now - will perk up tomorrow (I also had my flu shot, today).

    Unbelievable how DELUSIONAL I have been.

    Also, totally UNBELIEVABLE what the "naked eye" sees, compared to a DEXA. Just sayin'....

    (Can you IMAGINE what percentage I was at in my "before" photo??? Must have been close to 50-friggin'-per cent bodyfat!!"
  • bizco
    bizco Posts: 1,949 Member
    So look at this way...you've made HUGE progress in lowering your body fat%.

    As I'm sure you learned through all your reading/research that it can take years of healthy lifestyle to get body fat down in the "athletic" range. Don't be discouraged and keep lifting heavy!
  • Beeps2011
    Beeps2011 Posts: 12,256 Member
    backphoto20131030_zps8416e6b2.jpg


    ^^^ My husband took this shot this morning (for my October-month-end photos/measurements/reporting) BEFORE my DEXA.

    That "trunk" is 28.6% bodyfat.

    I'll take it...
  • ksuh999
    ksuh999 Posts: 543 Member
    Find a place that has an InBody machine. Dexa is questionable for females.
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