californiagirl2012 Member

And then as you maintain for many years, it is incentive to not let the weight creep back up - that's expensive too! Double the cost, double the frustration, just keep planning for success and we get to keep our success! It can start to creep up extremely easily if we let it.

Agreed. And some people will be mean about it, when we are in our 60's and still fit and strong, telling us to act our age! Too bad for them, I'll keep having fun with a bounce in my step, active, and keeping the body fat DOWN!!!

These are excellent questions! At 5' 6 " your TDEE Total Daily Energy Expenditure on averages is 1800 calories. This is what you need approximately to stay exactly the same, not gain, not lose. Since our metabolism ebbs and flows every day and is not EXACT, think of this as the very close average number for you. Some days…

Since the question is just about arm exercises, here's one of my favorite splits for arm day. Like the others have said, not knowing anything else about you, I like to cycle many different routines to balance the whole body and also balance my energy intake, and all the macros and micronutrients in a balanced healthy…

There are so many all-body routines that would likely fit your goal of aesthetics. I have one that I love that is 12 weeks that I purchased years ago, designed for female aesthetics. It has the added benefit of building strength and after doing it over a few times I was able to do pullups which felt amazing and empowering…

It's always slower than we want it to be. It gets slower as you have less body fat. Think of this as a test for you now, to see if you can keep the lifestyle. You see, once you get to your goal you will still have to love the process to KEEP it, and it's still the same tedious steps every day. That's why they say "fall in…

I have found the best way is to ignore the numbers and follow a sustainable process for 2 months. The numbers to focus on are calories and macros and your TDEE (under that for fat loss). The process will work if you look at the bodyweight scale or not. If you make the food scale your focus, you will look your BEST as you…

Yes, absolutely! I've gotten down to 10% body fat a few times in the last 8 years and ALWAYS, it's the last to go and the first to come back. I've also seen it happen the same way on hundreds of female clients over the years (progress pictures), and it kinda happens to many guys as well. It's completely normal. Our arms…

The 16:8 is actually daily fasting. Intermittent fasting is "intermittent" or 1-2 times a week, but not always, and longer fasts compared to 16 hours. Does that make sense? Fasting of any type can be a good tool but it's not always a long term strategy. It can depend on the stress and amount of body fat, and the amount of…

So far I agree with the others, you need a well-designed weight lifting program for guys, some progressions up to heavier lifting with lower reps, along with some deloading, etc. Most likely your nutrition is fine if you are staying at low body fat like that, and getting enough protein. Follow the advice of some of the…

I'm so happy for you, and actually, that is really great progress. I've seen over the years that most who lose weight super fast end up rebounding. Yours is a sustainable manner and far more realistic. My progress losing 85 pounds way back when was slow too. The main thing is that what you are doing now is working, trust…

Like just about everyone else already said, you can have it if it still meets your calorie goals. I would say that it's not as accurate for your calorie estimate because even if you weighed it on a food scale it's hard to tell the actual fat content. Since I'm so small, my calorie margin is smaller than a bigger person, so…

In addition to that 1423 calories you should know what your TDEE is. That's the most important number. Then, know it's slightly under that over time to lose body fat. A good rule of thumb for macros: Protein: .8-1.2 grams of protein per goal body weight (or LBM if you have that). Females need a MINIMUM of 30-50g of healthy…

logging calories is an estimate. Wow, 2500, you must be super tall! But still, 1500 is typically a deficit except for a 5 foot nothing female like me. How long? It can take 30-90 days to get results so you could focus on the food scale rather than the body weight scale for weeks on end before you determine progress. Also,…

It can be slow no matter what our age. Progress ebbs and flows. Like others have said, focus on the food scale rather than the body weight scale. What matters most over time is food intake. Every day make your calorie and macro goal (and some exercise of course) be your daily victory. Other victories will add up then, and…

What Kimny said and really it depends mostly on your height, gender, and amount of body fat. Since your metabolism is a biological function, it will ebb and flow every day depending on many factors. Your ability to follow a calorie deficit depends on stress, health, and so many factors that it's not really a formula, it's…

So think about this: 1 gram of fat equals 9 calories, and 1 gram of carbs equals 4 calories, and 1 gram of protein equals 4 calories, and you only need a minimum of fat and protein for the body to function, once that is met you can make your diet whatever you want and succeed. Just like fat and carbs on the table; Oil…

Hi Rebecca, I have done this for many seasons during the last 11 years of fat loss and mostly maintaining (8 years of maintaining). While there are HGH benefits working out fasted like there is with daily and intermittent fasting, it always comes down to calories and macros in a 24 hour period. If your daily calorie intake…

assuming bulking is muscle gains

Hi Viv, since you are at a really good body weight for your height as a female, your best chance of building muscle and bringing down body fat is keep up with your cardio and your split body part routine should be perfect. It will take time so be patient. The most accurate test is a DEXA scan. I'm about to get one done in…

I love it! You can easily make meals and also there are many companies making fitness meals for when you are too busy to make your own. If you do a search on fit meal prep you'll find so many sites that give you recipes, as well as companies.

I started out lifting 3 days per week for 1 hour, and cardio the other 2-3 days. For me, it depends on my goals. 3 days a week are great for maintaining. 3 days a week of resistance training is great for maintaining bone density. You are doing great, keep it up!

Hi Elizabeth I like English Toffee liquid Stevia and real cream. That's low carb and no artificial sweeteners. Best of luck! Roberta

Those of us who are short will almost always lose body fat slower, 1 pound is a bigger percentage of our overall size. There are so many factors to fat loss that you should never compare to others. MINDSET: 2 weeks is not very long at all. Focus on the food scale, not the body weight scale, and be consistent for 60-90…

I always hate calling eating cheating. I call deficit days, deficit days. TDEE eating up to what we need, any day, not cheating because it's what we need. I think you are possibly referring to what we were taught in nutrition college as the anabolic window immediately after an intense workout. It's when the muscle glycogen…

It's hard to actually measure your metabolism unless you go to a doctor who specializes and can run tests. Your body gives you a lot of clues though if you stay in tune. 1500 is a relative number, it depends on your size, mainly your height. What is your estimated TDEE? That is the important number relative to your calorie…

It's just the calorie deficit for the mid section and losing body fat there. I've found that the lower ab area and all around to the back, along with the upper legs, is always the last body fat to go and the first to come back. It doesn't matter what exercises you do. Exercises do build muscle, help a little with a calorie…

I loved eating white rice when I lost 85 pounds, and ever since then while maintaining for the last 8 years. Yum!! It is only 100 calories per 1/2 cup and we all have way more calories left in our daily budgets!! One of my favorite foods ever.

I'm not a fan forcing yourself to eat when not hungry, but at the same time our body can ADAPT to too little food and too much food. That's why people can still feel hungry when they eat too much, and not feel hungry when they eat too little. All that has happened to you is that you have adapted to too little calories, and…

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