DaveRCF

Have a look at stronglifts.com. I have just started the 5X5 program today, after doing a fair amount of research. It may turn your crank, it may not. Very simple routine. full body, compound lifts (only 5 different lifts) and would definitely qualify as heavy weight training as you progress through the program. It is…

What are you interested in? You need to have a passion for the subject. Are you a numbers person? Languages? Like interacting with others or happy to sit in front of a computer or in a lab all day? Structured or unstructured work day? Live in the city or rural, domestic or international?

I am embarking on a 5x5 Stronglifts program. From my reading thus far, this may be just what you are looking for.

Unfortunately, you will need to adjust your diet. Smaller portions healthier foods will help. Logging what you eat on MFP will help. Get set up witha profile and goals. Lot s of people here to support you in you efforts.

It is a unit of power. Think lightbulbs.

Bump. :blushing:

^^^^^^ This for sure. I would add that the speed with which you pedal when spinning can be much higher than on a road bike and that can be hard on joints and muscles until you get used to it. Listen to your body, use lower tension than recommended by the instructor, drink lots of water, stretch right after when you will…

One of the best and inspiring things I've seen on MFP. And to think she started her adventure at age 60! I will be sharing that video with friends and family. Thanks!

That's because we are happily spending time in our "nothing box". Seriously, do what you want at the gym, look however you want at the gym etc. Please though, we all need to be courteous, wiping off equipment, putting barbells back in the right spot, not hogging cardio machines when the gym is busy, not getting in each…

I think it is VERY important for women to be dressed to the 9's when working out. Perfect makeup, perfect outfit. VEEEERRRRY important. :bigsmile:

Excellent advice everyone. Thanks very much.

Wow, two grams per pound of body weight is 340g/day for me. Should I just eat steak three times a day then die from clogged arteries? I eat a lot of chicken, greek yogurt, peanut butter, in short, the typical protein dense foods, but any other options, happy to hear. Dave

Thanks guys. 200 over seems doable. But it is amazing, if you are eating healthy, just how much food you need to eat to consume, say, 2,700-3,000 calories per day (taking into account maintainance calories, exercise calories and then over, that's about where I will be.

That's a tremendous job so far! Fantastic. Maybe you should up your calories a bit because I know that if I haven't eaten enough, I feel tired and not in the best spirits. But keep up the exercise, even if it's going for a walk on a nice Spring day. Get out in the sun! Again, congratulations on the fabulous job so far.

I'd go for ripped. He'd/She'd have to know what he was/she was doing to get that way in the first place. Plus, said ripped trainer would need to be knowledgeable regarding nutrition and would also know what it is like to really work hard during a session. Two years of university? Doing what? And if it's just two years, the…

I consistently eat well over 2,000 calories daily and I'm a middle-aged but fit desk jockey. Many men would be in the same boat as long as they exercise regularly. This is just to maintain current weight.

I find it interesting that many women posting on this thread immediately compare themselves to these photos. I don't think the OP had that in mind, because as many of you state as well, we are all built differently and the "right" weight and the "right" figure don't come in a "one size fits all" package. Nevertheless,…

2 or 3 are about right, although 2 has probably been photoshopped to death (most professional looking of the shots). 1 looks good but just not to my tastes. The other images are too thin for me.

What you are going through is a carbon copy of my own experience. Difficult to lose weight and build meaningful muscle mass at the same time. My advice is to not worry about it too much until you reach your goal weight. That is when I'd really focus on adding muscle. And at the end of the day, it should really be about how…

I think it is probably a function of the fact that cardio is a bit easier to grasp whereas strength training is a bit more complex and there are more variations. I have always been a cardio junkie but know that a combination of strength and cardio is the best way to achieve good health so I have dialled back the cardio to…

Thanks for the replies all. It seems that 5 reps is standard as the definition of heavy lifting. I am currently at 10 reps so I will decrease to 8 for starters (with weights such that I am lifting to fatigue) and then go to 5. I admit though. a BIG concern of mine with the heavier weights is injury. I understand good form…

That's an impressive number of calories burned on your strength days although easily done on your cardio days. Maybe just stick to weights and skip the cardio, thereby reducing your required caloric intake? Just a thought.

I didn't bother tracking while I was away for a week last week and I was able to maintain my weight. You will find that you are still conscious of the foods you are eating and you will make the right decisions. I would add though that we were skiing so it is a bit easier if you are on an active holiday, rather than laying…

Bookmarked for future referral. Outstanding.

Benefit 1: I would be willing to bet that the more weight (i.e. fat) you take off, the more quickly you will feel the effects of the alcohol. I like to think of it as a virtuous circle. I find that if you are logging everything you tend to think a bit harder before having that second or third or...drink. Benefit Two:…

Never even considered making mine private. Why bother. Look as much as you want. Any questions, just ask.

I was quite sore the morning after a strength workout until I forced myself to stretch immediately after the workout (even if it meant cutting the strength part of the workout back a bit to fit it into my available time) and also taking a protein shake right after the workout. I know some will say that the protein shakes…

Lots of advice here so I will take a different tack. In my opinion, losing weight is best accomplished if the rest of the aspects of your life are "in a good place". Relationships, work/life balance, financial, spiritual etc. At the end of the day, this is a mind game. Yes, absolutely use some of the great advice here but…

Thanks for the detailed and pertinent advice. I especially like reducing the rate at which I am losing now that I am close to my target. Makes sense if you need to keep up calories to add muscle.

Why not try 3 or 4 times a week and go for quality over quantity? Increase the intensity of your workouts and you will do just fine with fewer workouts per week. Also, mix it up to keep things interesting. Walk instead of drive, stairs instead of elevator, some fun sports (gym workouts can be really boring), work out with…