missADS1981 Member

people tend to forget that strength training also gives a cardio benefit as well, esp when super setting. to change your shape/muscle then def add weight training. it all depends on your goals. if you want to just drop body fat but not increase muscle then you can do cardio all day long, but it wont give you the strength…

I recommend doing front squats first, it will help with keeping yourself in a good form position.

5 times a week doing lifting at up to 1 hour 2 times per week doing HIIT cardio for up to 25 minutes total is around 6-7 hours of exercise per week with average calorie burn of 400 calories per workout.

i use a polar, i like it. its better than going blind in the gym.

I aim to do 8-10 reps max for 3 sets. anything more than 10 is a cardio benefit and less of a strength training benefit. I do 6 exercises with 3 super sets. I do lower body day and upper body day. 5x a week of training and spend about 45 minutes in the gym lifting.

you need to wear a heart rate monitor like this one to calculate the calories you are burning.

i have and love my polar ft7, i have tried out many and like this one best i have this one

strength training is also a cardio activity, especially if you are lifting heavy and in super sets to keep the heart rate up. on a leg day with my HRM i log about 500 calories. if fat loss is needed you can work in some HIIT cardio 2-3 times a week on top of lifting

If you want to know how many calories you burn doing normal activity you can calculate your BMR. The total number of calories your body burns doing daily activity and functions. You should use a Polar when you are exercising to tell you how many additional calories you are expending doing physical activity like weight…

@melissaka7‌ even when i do cardio i wear it. it will keep track of your HR the entire work out, not just when you want to check it. i wear it during lifting and even warm up. i like to look down at the end and see what i burned. for me its the best and i've tried a ton from the mio to the garmin to the fit bit i've tested…

I use and swear by my polar ft7. make sure the chest strap is tight and also wet it with some water otherwise sometimes it wont read in the beginning until you sweat. i love mine I have this one

The stair climber is not easy, even for those in really good shape. This is why I always do my cardio on that machine, in less than 10 minutes I am soaked in sweat. the best bet is to start slow. do it at level 1 and slowly add a few minutes each week. Big tip though, don't hang on and slump over on the machine. that won't…

I use and highly recommend the Polar FT7 watch. I have also had the F4. if you are weight training its the only real way to calculate calories burned during a lifting session. It keeps me on track as i super set to make sure my HR stays high.

Also during my first "bulk" lifting I was up to 2300 calories. It was what i needed to put on muscle. It felt weird to eat that much per day, but it was needed. I could never change my body on a calorie deficit. In the winter season I eat higher calorie and then start to cut it back as i get closer to the spring.

In the beginning you will feel tired and hungry alot. It wears off and you will learn that what you are eating (quality) will help your recovery and lifting needs. Make sure what you eat is high protein but also good carbs and healthy fats. For me I do a 40/40/20 macros and aim to eat about 1800-2000 per day. Congrats on…

What does your current weight training part of your workout look like? how many reps/set and what types of exercises?

feel free to check out some of my workouts and tips: http://www.jerseygirltalk.com/category/fitness/#.VEgaSPl4q-g

i think the majority of women here who post often lift. we understand that you need to add weights in to achieve goals. i for one am a 85% strength trainer and only 10-15% cardio person. my cardio is lifting weights. I do HIIT in the summer to drop body fat % on top of maintaining a weight lifting regiment

as far as sushi avoid anything with "spicy sauce" i go for tuna sashimi and some vegetables

steamed chicken with veggies, garlic sauce on the side.

add fiber to your shake, chia seeds, whey protein.

use a polar HRM watch. then you will know on a good leg day i can burn up to 500 calories wihtout any cardio machines at all :)

plain. always go with plain or you are just loading extra sugar and additives to your cup

1 quest bar is 18g of fiber :)

I eat 2 a day and they help me go crazy since most of the rest of my diet is boring. my favorites: chocolate chip cookie dough peanut butter and jelly applie pie strawberry cheesecake the last one is the one i go for most since its lowest in calories and fat than the others

seriously reconsider this. the body does not need to fast and detox. all you are going to do is have no energy to work out. you will not build any type of lean muscle mass. you will have no energy to do cardio. after 30 days when you eat food it will a big back fire how about doing a green juice 1-2 times a day and lean…

I always pack foods to eat that prevent bad snacking. for example i pack quest bars and oatmeal packets as well as some raw almonds this helps me to skip bad snacks on the go esp in the airport

personally i like them. i find that so many people eat healthy food and then ruin it with high calorie condiments. I use their mayo for tuna salad. i use their honey mustard to dip my chicken breasts in. i like their italian dressing and their thousand island to dip carrots and celery in.