TEAM WAISTAWAYS JANUARY 2019 TEAM CHAT
Replies
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Blackbeautysue wrote: »Weigh in week 1
PW 230
CW 229
Sorry I weighed in late. Was here on Thursday but forgot as it’s the first time I have done this group.
POSTED! Great job - every pound counts! Put a pound of butter on the table and visualise how much you have worked off
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Yesterday's indoor workout got swapped out for a walk with a friend - through woods and up hills to a place with an amazing 360 degree view. The sky was amazing, and the fences we had to climb over tricky! Farmers don't mind in winter, but we certainly won't be doing that walk a few months from now.
Since the sky was so great in the afternoon, I kept my eye out and took another walk right before sunset. This was the best - I have never seen a sky like that one. There were hundreds of small cotton-ball-like clouds all tinted pink on the bottom, but below and beside that, as if someone drew a line across the sky, were huge alternating stripes of pink and deep blue. If I had seen a photo online I would have accused someone of faking it.
So today, double strength work inside! It is snowing out (yay). I have to clean my work room (boo). My son is doing all the laundry (hero!).3 -
Hi everybody! So nice to see everyone here. Dang there is so much I can relate to in all your posts: Food temptations (the remaining Christmas cookies are calling my name), injuries (frozen shoulder is just about thawed), all of life’s curve balls, love of the outdoors, finding success with MFP and F2F, to name a few! I struggle with depression also, am always flip-flopping between optimism and big ambitions, to indifference and being highly distracted and lazy. Keeping on the weight loss and healthy habit track is tough. But thanks to your inspirations... I plan to bundle up and go for a long brisk walk today, take in all the shades of gray in the sky, breath deep, and thank God for all I have to be grateful of.
Hope everyone has a great Sunday and a peaceful, productive and successful week ahead
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This group is a God-send! Reading everyone's posts and weekly (and daily) successes is so motivating! My weeks are super busy this time of year preparing my students for the End of Course test we will be taking on Friday and wrapping up the semester/starting the new semester so I apologize if I don't respond/post in this chat, but I do try to make time Sunday mornings to catch up and read everyone's posts.
Mini-success for the weekend - Hubby and I went out to Outback for their 4 course dinner special. I ate my soup and salad and took my whole dinner and desert home. Got on the scale this morning (I weigh everyday) and I was down 1.1lbs since Friday! Hoping I can push for another pound or pound and a half between now and Friday!
Happy Sunday Y'all! Good luck to everyone in the upcoming week & may the strength to walk the extra mile be with you!5 -
mari_moulin wrote: »
HAD to laugh at this picture .... it SOOO reminds me of a birthday card I found once with a [suitable to the inside] collection of 4 card-cartoon style animals but no words on the front ... and inside it said "Hippo, Birdy, Two Ewes! Hippo, Birdy, Two Ewes!"1 -
Actually got a run in outside. 5 miles in the rain but I had to get away from my kids they were making me crazy. Winter in Germany is brutal day after day after day of rain. Not real rain just wet and drizzle. It doesnt get very cold here normally above freezing but the rain and drizzle is never ending. I really look forward to summer!!2
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Group challenge Day 3 [half] done. Jan 5
7 minutes ultra-intense HIIT program setting on my exercise bike "within leave-for-work time window" .
Jan 4 I got them both in ....
Jan 5, much-longer-than planned visit with friend in at-home recovery from surgery took priority.
REAL "within leave-for-work time window" Reality hits tomorrow with a 6:00 alarm ....3 -
Hello again friends and happy Sunday! Got my workout in with my girlfriends and I prepared them a nice table of healthy post workout snacks. I’m so excited to get back on track with my usual schedule this week and am just over the moon that we will be making Sunday workouts with my GF’s a weekly thing!! I’m so motivated and ready to get back to losing lbs and crushing goals!!
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GOOD MORNING TEAM WAIST AWAYS
PLEASE REACH OUT TO THESE 2 NEW CHALLENGER NOW ON YOUR TEAM
THEY HAVE INPUTTED ON YOUR SPREADSHEET AND RTG FOR WEEK 2
WELCOME TO THE WAISTAWAY @Marieyeyeam AND @Astrue
GREG...... CAPT OF WORKOUT WARRIORS AND MODERATOR
@Marieyeyeam
[quote="Marieyeyeam;c-43100110"
]Username: marieyeyeam
Weigh in day: Friday
Starting weight: 230[/quote]
@Astrue
Astrue wrote: »
Username: Astrue
Weigh in Day: Monday
Starting weight: 160
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Hello
Weigh in day Sunday
Current weight 179.1 pounds
Starting weight 179 pounds.
Saw my doctor again today, the diagnosis is frozen shoulder. Time for physio. I’ll do my best not to gain weight during my recovery. Won’t be able to do too much aerobic for a while
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Hi. I'm a super last minute join. I just started using MFP in earnest this past week. I am 36, mom to two young boys and I have a party time home bakery business where I make custom desserts (not great for my willpower, but definitely my passion). I am also a recovering lawyer (I quit two years ago for a variety of complicated reasons, but I loved the law and transitioning to "stay at home mom" has been a difficult journey for me.)
I have a goal this year of getting back to when I was at my fittest about 4 years ago. I also have some minor low back issues I need to keep in check. My goals are to get back to lifting regularly, commit to my daily yoga practice (for my back and my mood), and be mindful of my ratio of macro nutrients.
I train jiu jitsu twice a week and am looking forward to earning my blue belt within the next couple of months.
I am not quite 1/4 of the way through reading the posts from when this thread opened up, but I am catching up. Very nice to meet you all!3 -
The Week 2 Group Challenge is brought to you by the Mission Slimpossibles! We are excited about the discussion and the sharing of ideas this will hopefully create.
https://community.myfitnesspal.com/en/discussion/10717170/team-mission-slimpossibles-week-2-group-challenge#latest1 -
Andreabroadley wrote: »Hello
Weigh in day Sunday
Current weight 179.1 pounds
Starting weight 179 pounds.
Saw my doctor again today, the diagnosis is frozen shoulder. Time for physio. I’ll do my best not to gain weight during my recovery. Won’t be able to do too much aerobic for a while
POSTED! I know this is a discouraging time, but you can hopefully put those legs to good use while keeping the shoulder quiet. Don't let it stop you completely! You've got this.0 -
Welcome! Jump right in and ask questions, let us know a bit about you, brag about your great days, and get help with the tough ones. This is a great team, and I hope you will enjoy!Navydaddjtc wrote: »GOOD MORNING TEAM WAIST AWAYS
PLEASE REACH OUT TO THESE 2 NEW CHALLENGER NOW ON YOUR TEAM
THEY HAVE INPUTTED ON YOUR SPREADSHEET AND RTG FOR WEEK 2
@Marieyeyeam
@Astrue
Liselyn
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Actually got a run in outside. 5 miles in the rain but I had to get away from my kids they were making me crazy. Winter in Germany is brutal day after day after day of rain. Not real rain just wet and drizzle. It doesnt get very cold here normally above freezing but the rain and drizzle is never ending. I really look forward to summer!!
THIS! I lived in The Netherlands for 18 months and it sounds terribly familiar. And getting away from the kids who are making you crazy. There has to be one of those great words for escape+run+miserable weather+kind of angry+really proud! German can do this well. You did the right thing, whatever it is called. 0 -
This group is a God-send! Reading everyone's posts and weekly (and daily) successes is so motivating! My weeks are super busy this time of year preparing my students for the End of Course test we will be taking on Friday and wrapping up the semester/starting the new semester so I apologize if I don't respond/post in this chat, but I do try to make time Sunday mornings to catch up and read everyone's posts.
Mini-success for the weekend - Hubby and I went out to Outback for their 4 course dinner special. I ate my soup and salad and took my whole dinner and desert home. Got on the scale this morning (I weigh everyday) and I was down 1.1lbs since Friday! Hoping I can push for another pound or pound and a half between now and Friday!
Happy Sunday Y'all! Good luck to everyone in the upcoming week & may the strength to walk the extra mile be with you!
Wow - you are on a roll! And not eating them!2 -
Actually got a run in outside. 5 miles in the rain but I had to get away from my kids they were making me crazy. Winter in Germany is brutal day after day after day of rain. Not real rain just wet and drizzle. It doesnt get very cold here normally above freezing but the rain and drizzle is never ending. I really look forward to summer!!
THIS! I lived in The Netherlands for 18 months and it sounds terribly familiar. And getting away from the kids who are making you crazy. There has to be one of those great words for escape+run+miserable weather+kind of angry+really proud! German can do this well. You did the right thing, whatever it is called.
We are about an hour from the Netherlands so same weather wise. I love the Netherlands but the weather is terrible!1 -
Jan110144
Weigh in week 2
Weigh in day Monday
Previous week 139
Current week 138
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Astrue
Weigh in week 2
Weigh in day Monday
Previous week 160
Current week 155.4
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Week 2 is off to an amazing start ---
@jan110144
@Astrue
Your losses are POSTED on the spreadsheet. You are both fabulous, and have earned every good feeling, every congratulation, and you have boasting rights. Go boast!
Remaining Monday people - send in your updates, thanks!
@cccallahan
@evangsimmons170
@gabi_texanmom
@MoStacy
@tdrjustus32 -
Username: cccallahan
Weigh in week: Week 2
Weigh in day: Monday
Previous Weight: 286.6
Todays Weight: 282.23 -
Week 2 is off to an amazing start ---
@jan110144
@Astrue
Your losses are POSTED on the spreadsheet. You are both fabulous, and have earned every good feeling, every congratulation, and you have boasting rights. Go boast!
Remaining Monday people - send in your updates, thanks!
@cccallahan
@evangsimmons170
@gabi_texanmom
@MoStacy
@tdrjustus3
Check my week 1 weight on the spreadsheet. Seems to be a typo!
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cccallahan wrote: »Username: cccallahan
Weigh in week: Week 2
Weigh in day: Monday
Previous Weight: 286.6
Todays Weight: 282.2
POSTED! and the terrible typo FIXED - thanks for catching that, although I probably would have noticed when this week you would have lost 14 pounds! You're amazing, but hopefully not doing harm by losing too fast
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@Astrue
Weigh in week 2
Weigh in day Monday
Previous week 160
Current week 155.4
@cccallahan
Weigh in week: Week 2
Weigh in day: Monday
Previous Weight: 286.6
Todays Weight: 282.2
WOW!!! Congrats!1 -
"Cheat Days"
This topic came up in another forum and I thought it might be worth discussing here.
My thoughts ... I really don't like the concept of 'cheat' days. I think it sends a very wrong message to myself and that the messages I tell myself
are VERY important.
Does this mean that I am never over plan with my eating? Absolutely NOT!! I have planned "pass" days (Christmas, other holidays, for example). I also have days when I know that I will not be able to control my environment and take intentional pass days. In both of these kinds of situations I do try to track (as best as I can estimate) and I also try to make very intentional decisions about what I am going to eat. (e.g., I will have the dressing, and mashed potatoes, pumpkin pie, and all the other fixins, but I will only have one modest serving of each). Or going into an uncontrollable enviornment, I simply tell myself I will make the best choices possible.
Then ... there is the occasional ugly binge day. It is important to me that I not call this a 'cheat' day, because there is nothing intentional about it. It is a day where I have totally lost the ability to control my behavior. In these instances it is important to me to be accepting of myself but also take the time to try to figure out what went wrong. What I typically find is that I have let my self get too hungry or too tired or there is something else going on in my life that it upsetting to me. Once I identify what is/was going on, I become empowered to reduce the chance (or at least the frequency) of this recurring in the future.
I don't expect myself to be perfect (good thing!) But, it is also important that I stay honest with myself. I guess the problem I have with 'cheat' days is that, cognitively, it suggests a dishonesty that I can't afford if I want this lifestyle change to be permanent.
Your thoughts?1 -
“What doesn’t challenge us doesn’t change us” - Chaitanya Charan (?)
I want to challenge myself a lot more physically by switching up my exercise choices and intensity, but I need some sport-nutrition guidance before I will feel comfortable doing so.
What’s holding me back is almost the opposite from what many on MFP are looking for … I need a list of suggested high (but quality) calorie / low bulk foods that I can add to my over-all daily intake arsenal while eating back a higher number of exercise calories.
Details are inside the spoiler to save space.There is nothing physical in terms of stamina, endurance or injury to hold me back. However, I am also 60 yrs old, short (5’3”), work at a sedentary desk job, have reached practically-normal-BMI-zone for my height, and am currently only assigned 1250 net calories per day for a target 0.5 lb per week rate of loss.
If it makes any difference, a US Navy formula calculation site that works from measurements puts my BF% at ~36% (not exactly surprising given the typical “now-senior female who defined exercise as = cardio all her life” bias and the fact that I have never even known how to find out a ball-park BF% measure before). That’s the main driver behind my wanting to re-vamp my exercise intensity and activity choices.
I find the quantities I already eat are perfectly satisfying for my current activity level, while consistently respecting my nutritional breakdown display in my Food Diary. FYI, I took 20 months to shed 40 pounds, and have been committed to the “find a healthy, maintainable lifestyle” mindset right from the start.
My current MFP settings leave VERY little room to maneuver between exercise calories not eaten back to re-raise my Net Calories for the day vs regularly hitting an unhealthy Net Calorie level of 1100 (or significantly less). This (as mentioned at the start) is the factor behind the mental resistance holding me back.
My major macro % split (overall carb vs fat vs protein) is currently left at the MFP default breakdown. I have no specific medical-related proportions that I am advised to adhere to.
I also have no specific objection to perhaps changing the macro percentages, but would like to be confident that the re-balance is following sound sport-nutrition practice.
My family was never “sporty”, so this is not the kind of information I might have learned young … nor do I have family / friends / acquaintances I could ask that are into either regular strength training or race-competition training. So I haven’t a clue of where to even begin to look for this information, or how to judge if it is “actually sound” vs “popular press misrepresented” information.
Any suggestions or guidance?1 -
“What doesn’t challenge us doesn’t change us” - Chaitanya Charan (?)
I want to challenge myself a lot more physically by switching up my exercise choices and intensity, but I need some sport-nutrition guidance before I will feel comfortable doing so.
What’s holding me back is almost the opposite from what many on MFP are looking for … I need a list of suggested high (but quality) calorie / low bulk foods that I can add to my over-all daily intake arsenal while eating back a higher number of exercise calories.
Details are inside the spoiler to save space.There is nothing physical in terms of stamina, endurance or injury to hold me back. However, I am also 60 yrs old, short (5’3”), work at a sedentary desk job, have reached practically-normal-BMI-zone for my height, and am currently only assigned 1250 net calories per day for a target 0.5 lb per week rate of loss.
If it makes any difference, a US Navy formula calculation site that works from measurements puts my BF% at ~36% (not exactly surprising given the typical “now-senior female who defined exercise as = cardio all her life” bias and the fact that I have never even known how to find out a ball-park BF% measure before). That’s the main driver behind my wanting to re-vamp my exercise intensity and activity choices.
I find the quantities I already eat are perfectly satisfying for my current activity level, while consistently respecting my nutritional breakdown display in my Food Diary. FYI, I took 20 months to shed 40 pounds, and have been committed to the “find a healthy, maintainable lifestyle” mindset right from the start.
My current MFP settings leave VERY little room to maneuver between exercise calories not eaten back to re-raise my Net Calories for the day vs regularly hitting an unhealthy Net Calorie level of 1100 (or significantly less). This (as mentioned at the start) is the factor behind the mental resistance holding me back.
My major macro % split (overall carb vs fat vs protein) is currently left at the MFP default breakdown. I have no specific medical-related proportions that I am advised to adhere to.
I also have no specific objection to perhaps changing the macro percentages, but would like to be confident that the re-balance is following sound sport-nutrition practice.
My family was never “sporty”, so this is not the kind of information I might have learned young … nor do I have family / friends / acquaintances I could ask that are into either regular strength training or race-competition training. So I haven’t a clue of where to even begin to look for this information, or how to judge if it is “actually sound” vs “popular press misrepresented” information.
Any suggestions or guidance?
Nutrition: you just need to increase your protein intake once you start strength training. Lean meats (there is a reason bodybuilders eat so much chicken breast and eggs). A good protein powder can help if you are into smoothies. Lentils. Quinoa. Chickpeas. Beans.
What are you going to be doing for strength training?0 -
“What doesn’t challenge us doesn’t change us” - Chaitanya Charan (?)
I want to challenge myself a lot more physically by switching up my exercise choices and intensity, but I need some sport-nutrition guidance before I will feel comfortable doing so.
What’s holding me back is almost the opposite from what many on MFP are looking for … I need a list of suggested high (but quality) calorie / low bulk foods that I can add to my over-all daily intake arsenal while eating back a higher number of exercise calories.
Details are inside the spoiler to save space.There is nothing physical in terms of stamina, endurance or injury to hold me back. However, I am also 60 yrs old, short (5’3”), work at a sedentary desk job, have reached practically-normal-BMI-zone for my height, and am currently only assigned 1250 net calories per day for a target 0.5 lb per week rate of loss.
If it makes any difference, a US Navy formula calculation site that works from measurements puts my BF% at ~36% (not exactly surprising given the typical “now-senior female who defined exercise as = cardio all her life” bias and the fact that I have never even known how to find out a ball-park BF% measure before). That’s the main driver behind my wanting to re-vamp my exercise intensity and activity choices.
I find the quantities I already eat are perfectly satisfying for my current activity level, while consistently respecting my nutritional breakdown display in my Food Diary. FYI, I took 20 months to shed 40 pounds, and have been committed to the “find a healthy, maintainable lifestyle” mindset right from the start.
My current MFP settings leave VERY little room to maneuver between exercise calories not eaten back to re-raise my Net Calories for the day vs regularly hitting an unhealthy Net Calorie level of 1100 (or significantly less). This (as mentioned at the start) is the factor behind the mental resistance holding me back.
My major macro % split (overall carb vs fat vs protein) is currently left at the MFP default breakdown. I have no specific medical-related proportions that I am advised to adhere to.
I also have no specific objection to perhaps changing the macro percentages, but would like to be confident that the re-balance is following sound sport-nutrition practice.
My family was never “sporty”, so this is not the kind of information I might have learned young … nor do I have family / friends / acquaintances I could ask that are into either regular strength training or race-competition training. So I haven’t a clue of where to even begin to look for this information, or how to judge if it is “actually sound” vs “popular press misrepresented” information.
Any suggestions or guidance?
Nutrition: you just need to increase your protein intake once you start strength training. Lean meats (there is a reason bodybuilders eat so much chicken breast and eggs). A good protein powder can help if you are into smoothies. Lentils. Quinoa. Chickpeas. Beans.
Should I be upping the overall protein % in my MFP macro display ? If so, to about how-much? Do I remove it from carbs or fat, or re-balance all three while still remaining at 1250 total across all categories?What are you going to be doing for strength training?
That I don't know yet .... I DO want to add a degree of resistance training, but am just starting to explore that (only got the BF% number late last week)
At the same time, needing less exploration, there is also the "upping calories burned via cardio time and intensity on my stationary bike" too. I can use the built-in programs to move away from not-so challenging steady-state jogging on my mini-trampoline. I can easily keep up that for well over 90 minutes at a stretch if my attention is occupied by a dvd. The main reasons I don't are: (a) the time factor as I am not retired yet; (b) I haven't figured out how to "read while I jog"; and (c) the number of calories burned that I would have to somehow eat back to keep the Net from being continually over-low.
As a measure of pace, I can easily do 6500=>10,000 steps or more in ~ 45=>70 minutes non-stop, 7 days a week (and have no way to track how many more NEAT steps I also do in the course of an average day)
As I mentioned - the amounts of what I already eat feels "plenty sufficient", so how do I cover getting even MORE (quality) calories in without feeling like I am force-feeding myself?
I have limited at-home resistance options (beyond body-weight) but since you asked the question, maybe you can provide guidance on a different question of mine ....
Once I get to the point where 20 lbs per hand doesn't feel "so heavy" to me any more and I am ready to lift even more, would "layering in" progressively higher-resistance bands be a way to increase "dumbbell weight" without having to invest in or store more lumps of shaped metal? For a variety of reasons, I won't be joining a gym anytime soon so won't have access to more comprehensive racks of dumbbells or resistance machines just at the moment.0 -
“What doesn’t challenge us doesn’t change us” - Chaitanya Charan (?)
I want to challenge myself a lot more physically by switching up my exercise choices and intensity, but I need some sport-nutrition guidance before I will feel comfortable doing so.
What’s holding me back is almost the opposite from what many on MFP are looking for … I need a list of suggested high (but quality) calorie / low bulk foods that I can add to my over-all daily intake arsenal while eating back a higher number of exercise calories.
Details are inside the spoiler to save space.There is nothing physical in terms of stamina, endurance or injury to hold me back. However, I am also 60 yrs old, short (5’3”), work at a sedentary desk job, have reached practically-normal-BMI-zone for my height, and am currently only assigned 1250 net calories per day for a target 0.5 lb per week rate of loss.
If it makes any difference, a US Navy formula calculation site that works from measurements puts my BF% at ~36% (not exactly surprising given the typical “now-senior female who defined exercise as = cardio all her life” bias and the fact that I have never even known how to find out a ball-park BF% measure before). That’s the main driver behind my wanting to re-vamp my exercise intensity and activity choices.
I find the quantities I already eat are perfectly satisfying for my current activity level, while consistently respecting my nutritional breakdown display in my Food Diary. FYI, I took 20 months to shed 40 pounds, and have been committed to the “find a healthy, maintainable lifestyle” mindset right from the start.
My current MFP settings leave VERY little room to maneuver between exercise calories not eaten back to re-raise my Net Calories for the day vs regularly hitting an unhealthy Net Calorie level of 1100 (or significantly less). This (as mentioned at the start) is the factor behind the mental resistance holding me back.
My major macro % split (overall carb vs fat vs protein) is currently left at the MFP default breakdown. I have no specific medical-related proportions that I am advised to adhere to.
I also have no specific objection to perhaps changing the macro percentages, but would like to be confident that the re-balance is following sound sport-nutrition practice.
My family was never “sporty”, so this is not the kind of information I might have learned young … nor do I have family / friends / acquaintances I could ask that are into either regular strength training or race-competition training. So I haven’t a clue of where to even begin to look for this information, or how to judge if it is “actually sound” vs “popular press misrepresented” information.
Any suggestions or guidance?
Nutrition: you just need to increase your protein intake once you start strength training. Lean meats (there is a reason bodybuilders eat so much chicken breast and eggs). A good protein powder can help if you are into smoothies. Lentils. Quinoa. Chickpeas. Beans.
Should I be upping the overall protein % in my MFP macro display ? If so, to about how-much? Do I remove it from carbs or fat, or re-balance all three while still remaining at 1250 total across all categories?What are you going to be doing for strength training?
That I don't know yet .... I DO want to add a degree of resistance training, but am just starting to explore that (only got the BF% number late last week)
At the same time, needing less exploration, there is also the "upping calories burned via cardio time and intensity on my stationary bike" too. I can use the built-in programs to move away from not-so challenging steady-state jogging on my mini-trampoline. I can easily keep up that for well over 90 minutes at a stretch if my attention is occupied by a dvd. The main reasons I don't are: (a) the time factor as I am not retired yet; (b) I haven't figured out how to "read while I jog"; and (c) the number of calories burned that I would have to somehow eat back to keep the Net from being continually over-low.
As a measure of pace, I can easily do 6500=>10,000 steps or more in ~ 45=>70 minutes non-stop, 7 days a week (and have no way to track how many more NEAT steps I also do in the course of an average day)
As I mentioned - the amounts of what I already eat feels "plenty sufficient", so how do I cover getting even MORE (quality) calories in without feeling like I am force-feeding myself?
I have limited at-home resistance options (beyond body-weight) but since you asked the question, maybe you can provide guidance on a different question of mine ....
Once I get to the point where 20 lbs per hand doesn't feel "so heavy" to me any more and I am ready to lift even more, would "layering in" progressively higher-resistance bands be a way to increase "dumbbell weight" without having to invest in or store more lumps of shaped metal? For a variety of reasons, I won't be joining a gym anytime soon so won't have access to more comprehensive racks of dumbbells or resistance machines just at the moment.
I am not a nutritionist or expert by any means. But I would adjust your carbs down (make sure you are still getting at least 135 grams per day though, as that is what your brain needs) and up your protein. Also, as someone pointed out to me up thread, you don't need to eat back your burned calories. If you aren't hungry, don't push it. Unless you have an eating disorder that has thrown off you sense of hunger cues, your body will tell you to keep eating if it is hungry and needs more calories.
For strength training, I am super biased, but have you tried yoga? It is a great body weight based way to build up strength. Look for iyenger yoga videos or YouTube videos (there are a ton of great instructors online.... I highly recommend Fightmaster Yoga, she has some great beginner series). You can get super strong just doing body weight exercises. If you have bands, even better. To build strength you just need to push your muscles to exhaustion. You can either do that through increasing band resistance or increasing body weight... (one example: going from push-ups on knees, to on toes, to one leg or one arm, or elevating feet... Just and example) Or you can build strength by increasing repetitions.
Another great way to build strength and help your bones is plyometrics, which is a fancy term for exercises that involve jumping. Burpees, jumping jacks, jumping lunges, etc.
For your question about increasing weight with your bands, go to your more resistant bands, and then you can also shorten you band to add resistance by stepping on it, or putting a loop in it and stepping on it, if that makes sense to you. I don't know about doubling up. That seems like it could pose a safety issue.0
This discussion has been closed.