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Love it! Yeah, after you do some incredibly embarrassing things at the gym (like farting in yoga) it becomes not a big deal and you just do your thing. I don't generally notice stares anymore doing hip thrusts or abductors or some other awkward looking exercise. Much like everything else, it comes with time and experience.…
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I just got a couple of the books mentioned here through my library so good point! And you can find limitless information free online (not all of it credible though). I think even the supplemental apps to the workouts listed here are free. I did a training session with a PT just focusing on my form. I had a workout setup…
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Haha! Thanks Deana for the recommendation. I have heard of the others but not the BTFFTM. EXRX.NET is a great site as well for designing all sorts of programs with templates and explanations for all sorts of exercises.
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My only addition to what Nordlead said is to track your muscle mass. If you eat at a deficit, you may lose all the strength gains you are trying to make. May want to consider protein-sparing supplements like creatine monohydrate and BCAA's. Ultimately you are smart in starting lifting now. I thought if I got to a certain…
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I lost about 30 pounds and looking to lose a few more and start to build muscle. Feel free to add me. I log in frequently and always looking to help motivate others and keep them accountable and would love for folks to do the same for me.
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Firefighter here. Looking for like minded folks for mutual motivation, encouragement, and insight. Add me.
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Stay away from white processed bread and go for wheats. There is more to it than that but base it off what you will eat and enjoy. You can put anything into a wrap! Hummus, turkey, sprouts, veggies like peppers or mixed greens etc. can do tuna/veggie wrap. Pb&j, i do a hummus/fajita wrap so anyhing youd put in fajitas, put…
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Cardio is great! If you can work up to high intensity stuff, you will shed weight faster than a jaunt on a treadmill. i.e. Walk at 3.5 for 3 minutes incline 1 then run at 6mph at incline 5 for 2 minutes, alternate for 30 minutes. The more you lift both in sets and weight, the more you will lose. You burn fat longer with…
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I got bumped up to "at least" 1,500 so have added more meals to my day, some snacks, and yogurt. Everyone has their own advice but it's best to know what foods you eat now and how many meals you have per day to help you specifically. Try to get protein with every meal, in any form: vegetables, beans, meats, dairy, etc…
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First of all, kudos for actually having a scheduled rest day! Looking at your regimen, I don't think you need a separate lifting session. Between the bodypump and kettlebells, those are kick-butt things to do! They focus on low weights and high reps in bodypump but over time you could always increase (very slowly) weights.…
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Breakfast is most, lunch is second, and dont really do a traditional meat and potatoes for dinner, instead opting for two smaller snack/meal hybrids. Im never really hungry for dinner so use those last meals to meat the macros.
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Sweet potato quinoa chili or stuffed sweet potato mexican style (corn, onions, black beans, tomatoes etc). On heavy workout days sometimes I dice and spice then bake and throw in breakfast burrito with eggs, beans, tomatoes, onions, etc. great as a side like wedge potatoes with salmon. Can go sweet and spicy with cinnamon…
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Smoothies? Applesauce can be used to substitute butter and other not-so-healthy things in recipes as well. Websites like Skinny MS or Pioneer Woman (latter is a southern woman who has SOME healthy options). http://cookieandkate.com is another.
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When I started working out my goal weight was 150 (down from 190 for a 5'7" woman) mostly because BMI said it was healthy and I thought I'd be happy and comfortable in my body and have a six pack. Well now at 5 pounds above my goal weight I've decided weight is an arbitrary number and a terrible gauge of health and success…
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For all you kindles (and other e-readers) there are websites that give you access to thousands of free e-books. It is a good way to find new and obscure books that are great reads you never would have found otherwise.
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BMI is based on the sedentary individual. The folks at the fire dept that are fit are obese on the chart but are actually ripped and have low body fat %. People definitely feel like they have the right to discuss my losing weight and baggy clothes (still need to buy new wardrobe). I use one poster's response by going ad…
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Now you are talking! I'm naughtily attracted to dystopian futures covered in books like 1984 and Brave New World. I also took a comparative lit course in college that had me read books like Animal Farm which when you read it and have some historical background is fascinating.
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The trick to a good squat is being able to lift toes NOT your heels (so say two of my PT buddies who like to correct my form whenever they can) ;) While a plate under the heel is a good temporary fix, it will act as a crutch and prevent you from performing squats correctly. You may have weak glutes and over-lengthened…
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I LOVE this. Yeah, dont meet people on the internet. Do talk to your local gyms or some communities have community events that you could attend to meet folks in person and try to find buddies that way. Good luck!
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Do the c25k or some program to start working on your running if you need real time feedback (it tells you when to walk/jog/run). Sign up for a 5k a couple months away. The color runs are national and a fun time with supportive people so that would be a good type of run to do. For motivation you could look for runs that…
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Hilary, congrats on quitting smoking! Your breathing will improve. i have friends that are former smokers that kick my butt in endurance. You will heal over time. Keep your heart on the half marathon but like msf74 said, forget it for January of 2016. You need to build up mileage slowly and train as much mentally as…
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Welcome! Ive gotten some good leads from this thread! Im waiting for the next of Song of Ice and Fire so picked up today the GRRM A Knight of the Seven Kingdoms which is a telling of the centuries leading up to the current books.
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Hey, don't forget lentils, quinoa and tofu for protein :wink: Protein standard people parrot is 1/2 your body weight but can be up to .8 per pound depending on your goals. Good luck on your path!
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I and friends have done p90x and Insanity. I prefer the latter because the guy is not creepy and I like HIIT and body weight work over lifting (I dont have weights at home). All you need for Insanity is some general fitness already and a little space in the living room to sweat. There are classes offered at gyms like…
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If you are drinking water only when you feel thirst, you are already behind the curve. You should be drinking frequently and consistently throughout the day and not waiting for a sensation of thirst to prompt you.
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I do HIIT on off days and LIT on 5x5 days. People say choose one day a week to "rest".
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It is one meal. Consider that your cheat :wink: I missed breakfast last week and instead ended up having a late brunch in a restaurant that after calculating was 1,200. I had to workout so I wouldn't feel guilty. I dont do that everyday much like you dont eat... Prime rib with mashed potatoes and whatever else set you over…
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If you are taking a 'whole' supplement, single vitamins may be unneccessary unless you talk to your Dr first. It IS possible to increase different levels of minerals in your body to unhealthy and harmful levels. Do not just randomly start taking excess supplements. Like cheeks said, there are many variables. Are you…
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When I switched to vegan diet for a friend to help her do some diet/cleanse thing I felt like crap for two weeks (probably the learning curve for plant protein and getting enough while still working out) but then had so much energy after my coworkers thought I was on drugs. I never felt so great in my life! I slept better,…
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For me the negative ('you don't need to lose weight!', 'lifting will make you huge', and other non-helpful 'advice') outweigh the positive attaboys and offers from friends to join in. That is (part) of why I am here. We share the journey together and although some of us offer some really bad advice, most of us have…
