georgina1970 Member

Also, Vogal's Toppers are good with fruit and yoghurt too.

There are several low carb varieties by Pure Delish. Varies $14-18 but weight is greater than typical boxes of cereals, so cost effective by weight/serving.

Walking lunges are great too. They have the advantage of using your body through natural movement, and multiple muscle groups with each step. Also improves stability of joints.

Both are important. Cardio for fitness. Weights for maintaining/building muscles, and improved body shape. Both help with weight loss, in different ways.

My quick to go's are Fruit, nut smoothie ('cause you can drink it in the car) Fruit, nuts and yoghurt English muffin toasted, with ham and cheese or egg if you have time :-)

Flaky, weak fingernails can be a symptom of calcium, magnesium or zinc defiency. Also, may be due to lack of moisture.

Sure did :-) 45min squad class with my daughter.

I would suggest that you reduce your cardio component and start some heavy lifting to build muscle mass. This will increase your BMR enabling you to gain a greater deficit.

Have been attending a technique/squad class with my daughter. Got the thumbs up, great technique sign from the coach. Feels great to finally feel free in the water (freestyle and fly :-))

So I'm almost 5foot. I eat 1500/day. Weight training is essential for those of us who are height challenged. It builds more muscle mass (not bulk) which in turn means you burn more calories/day. Use weights, heavy weights, and keep reps 8-12max each set. Complex exercises that use more than one muscle group at a time will…

Sooo good. I have it with fruit and nuts for breakfast. Waiting to try the berry flavour next.

I have the same problem with grip strength - again, small hands. Know I can lift more because I can squat with my 40kg son on my back (only half that holding weights.)

Yip, still here. Have joined mixed swim squad with my daughter, and walking 3x/wk. Need to get back into some lifting, slacked off in this over winter.

You are right. The trainer is wrong. Muscle weighs more compared to the same volume of fat (muscle has greater density.) If your bodyfat has decreased and your weight has stayed the same then of course you have gained muscle! Well done, keep up the hard work!

Your target is acheivable. Avoid processed and pre-cooked foods as much as possible. Focus on loads of vegetables (cooked or as salad,) + protein + healthy fats (olive oil dressings, nuts/seeds etc) + some carbs. If you're hungry eat - your body is telling you to refuel, but choose the healthy stuff. Good snacks are fruit…

Have you tried making your own? My daughter made cottage cheese a school today. Absolutely delicious and so easy to make.

Health recommendations are up to 4 servings of fruit/day. Enjoy.

I want to get back into cycling. A bit nervous about traffic. Previously road early mornings/weekends to reduce risk. I have now acquired a road bike and could do with some tips regarding maintenance, and getting said bike roadworthy. Can anyone help?

Sounds pretty good. You've got variety and motivation in your routine. With your weights routine I would suggest doing combined exercises, instead of each muscle separately. Eg squat with dumbel/barbel and as you move from squat to stand complete a bicep curl, and into an overhead shoulder press; walking lunges; press ups…

Right you are! But it's winter here and I can't get any :-(

Hope you find this easier to follow... Here are some initial recommendations regarding diet for weight gain. Protein is an essential requirement for building muscle + a calorie surplus = TDEE+ (at this point that may seem near impossible hence the gradual increase in daily calories.) Focus on the following: Fresh fruit and…

Try wearing more form fitting clothes. Start a lifting programme to tone all (if any) the wobbly bits :-))

Fats are very good at stopping hunger when eating with a calorie deficit. If you find your going over your daily goal try reducing your carb intake. Healthy fats include nuts and seeds, nut butters, olive oil, mayonnaise made with eggs, regular fat dairy products. Enjoy.

Your core muscles will get stronger gradually with heavy lifting, but you need to have great technique to prevent injury. I would suggest including some exercises to improve core strength as well. Keep it balanced - exercises for abs, obliques, and back.

Sounds like you've taken dieting to the extreme. The low carb plan I'm following is 50-100gms/day (net.) You haven't given us any of your stats either which makes advice more difficult. Gradually increase the carbs in your diet, perhaps just one meal a day to start with. If you stay under your total calorie goal for…

Congratulations on reaching maintenance. Presuming you want to continue eating healthy foods I would suggest increasing your calories through healthy fats gradually. These will satisfy you, and food will be more enjoyable. Suggestions are: Raw nuts or nut butters - any kind will do Full cream milk for cereals etc…

Hi, I'm following the low carb way of eating also. Still new to this way of eating but I'm enjoying it. Happy for friend requests.

Of course you can:-) Some peoples goals are more extreme than others. It sounds like you've probably gained some muscle as you said you weren't exercising much before and can now run 7km. Check out how your clothes are fitting, better? Then your on the right track. Worse? Then rethink your plan.

Sounds good to me. Be careful about setting a low final goal. If you're lifting weights you may well reach a good body composition at a higher weight than expected. Remember to eat loads of vege's :-)

How about adding more fresh, green and coloured vegetables to your diet. Water? I am also following this type of diet.