Daily check-in
Calories 1096
Steps 6906

Missing steps from 11/5 6698

So had my dr appt today after my ultrasound turns out even though I have gallstones they aren't the problem. I have fatty liver disease 😭 so basically have to cut all bad fats out of my diet which I guess is what I was trying to do anyway. Just going to potentially be really bad if I try to cheat.

@Poobah1972
I hope the supplements continue to help. I have a question but not sure I am going to use the right terminology. How many reps do you do of each exercise (set?). I do 12 reps of each 3 times. Not sure if this right?

@shortyjmorgan1
Love that quote! Nice loss! I think how we feel in general and those NSV’s are way more important than the scale. Your coach is so cute.

@Megan_smartiepants1970
Awesome walk!

amymartin555 wrote: »

Username. amymartin555
Weigh in day Monday
PW 134.0
CW 133.8

Great loss!

rwood566 wrote: »

Good evening. Another day closer to xmas.
Check in for 11/8:
Steps - 4996. More shopping. I hate the holidays.
Calories - 1540. Stove top popcorn for dessert.
Exercise - none. I wanted to hit the gym but daughter didn't. Walk early morning with sweats.

Bought a pair of jeans yesterday and wore them today. 42x32. Snug but I have seen tighter on most women. Lol. I haven't been in this size in about 27 years.

I do a lot of my shopping online. Awesome NSV! You are so inspiring!

Steps ✅
Calories ✅
Close rings ✅

I have my diabetic check this morning. I am heading to the pool right after. Yesterday I did some laps then cardio and arms. Finally figured out how to connect my step with mfp yesterday with the help of my granddaughter.

Happy Tuesday!

Pippin20206 wrote: »

Anyone have any good recommendations for workout apps? Looking for gentle ones to start with or ones that have a few different things like yoga and dancing stuff. Not ready for hard core workouts yet.

I have just started using FitOn and it has several different types of workouts. From dancing to kick boxing and yoga

lindamtuck2018 wrote: »

@Poobah1972
I hope the supplements continue to help. I have a question but not sure I am going to use the right terminology. How many reps do you do of each exercise (set?). I do 12 reps of each 3 times. Not sure if this right?

Afternoon!

It all depends... Depends on many factors. Generally Lower rep counts build strength over endurance and size, and higher rep counts build endurance and size over strength... And I often do 8-12 which is a happy medium.

Also the lower the rep count you go, generally you should add more sets so over all time under tension is equivilant. One popular strength program is the 5 x 5 (so you lifting really heavy, max 5 reps, but you need to do 5 sets)... Higher rep you go generally less sets. Like we do just 1 set of our marathon Standing EZ bar curls (30 reps).

Mondays - Back and Biceps

Cable Straight Arm Pulldowns - 2 x 15-20 reps - This partly a warm up - fills the back muscles with blood flow.
DB Bent Over rows - 3 x 8-12 - Hardest exercise of the day, so comes early.
Lat Pulldowns - 3 x 12-15 - MY back is wasted by now. lol
Preacher EZ bar curls 3 x 12-15 - I don't usually go low rep with Biceps cause they are small muscles and it can be easy to injury you tendons, elbow if you go for lower reps. I also used to mix in some DB Hammer curls, but I find they hurt my elbow the most and was what injured me to begin with, so I stopped doing them.
Standing EZ Bar curl 1 x 30 reps (this is a marathon, and designed to just push you to the limit).

Wednesdays - Chest Triceps / Shoulders

Shouldrock - Run out side and swing it around and around (Great for shoulder health)
Flat DB Bench Press - Warm up set about 20ish + or 1 a few reps to failure.
Flat DB bench Press - 3 x 6-10 - Lower rep ranges to build strength over stamina
Seated Overhead DB Shoulder Press - 3 x 8 -12
Incline DB Fly's - 3 x 8 - 13
Skull Crushers - 3 x 8 - 12
Cable Pushdowns - 2 x 15-20
DB Pullovers (laying on bench) 2 x 15-20
Superset with
DB Plate Raises 2 x 15-20

Fridays - Leg Day (And lower back)

Goblet Squats 4 x 8-12 (First set slightly lighter for warmup)
I was doing more reps, but as I go heavier and become more advance I'll be slowing reducing reps and at one point adding additional sets.
Leg Extensions 3 x 8 - 12
Leg Curls 3 x 8 - 12
Super set of :
Shrugs 2 x 15 / Calf raises x 15 / Good mornings x 15

Now all that said, this is just generally a good all round mix... But I often do the opposite on off days. Like Thursday I will do lighter weight and work more volume. So I will do lighter weight and work at about a 20 rep range. Attempting to build more endurance and size that will carry help power me through extra reps during my regular routine.

On Saturdays I like to Pyramid style Chest work, where I start off light and progressively add weight doing anywhere up to 7 sets... Where my final set I end up at a weight I might only be able to get 3-5 reps on. But overall Lots of volume as I get to that point.

Once you get past newbie types a gain... It's best to try and hit all muscles groups twice a week... Concentrate on lower to midrange rep counts once per week and Higher rep counts Once per week. That combination will help you to break through plateaus. etc.

And not that it matters... But you must lift in the extreme range to actually recruit Fast twitch Muscles... If memory serves to make these grows, you pretty much need to be lifting in the 80% max or more of your ability. So again important to try and do lower reps frequently (without injury hopefully.)

Melaniebl2000 wrote: »

Hi! I forgot to update my weight Sunday but i currently weigh 367. Having trouble with motivation along with some other problems. Don’t want to give up but also no longer want to try. If anyone has anything helpful with the motivation part or in general, it be appreciated!

Something that helps me.

We are now and will always be a result of our actions. We choose our own fate each and every day.

If you do cardio and/or weight train 3-5 days a week, and maintain a Calorie deficit. One day someone will pass you in the grocery store and say to themselves, "Wow, look at that person, they obviously workout and take care of themselves.".

Or we can continue to sit on the couch, eat whatever we want in excess and do little in the way of physical activity.... But we will also look exactly like that person.

Choose your actions each day, and have faith in the long game. We are a sum of our actions, and in the end only we can control what we choose to do.