trelm249 Member

There is strength training and then there is strength training. The rest day rule of thumb implies heavy lifting. Think free weights where you are doing 3 to 5 sets for 4 to 12 reps depending on your routine and goals. 30DS does include resistance moves and will build some strength for most people (in particular the target…

30 minutes of tae bo. it felt good.

Weight loss? yes. The wight training will help you retain the muscle you would otherwise lose. As a result, a greater percent of your weight loss will actually be fat. In return, you will have a faster metabolism than if you had lost that muscle and a better build. So it is a better quality of weight loss.

3 times a week on non-cardio days. Since you are looking to do this at home, you can start with doing body weight routine that is geared toward a total body workout. Up your protein intake if you are looking to retain muscle tissue (that is the point of adding resistance training). Somewhere around 30 to 35% of your…

LWW 235 CWW 237 I am up a couple from the Christmas holiday with family.

Checking in Coach. LWW 236 CWW 235 Heading out of town for the holiday. Merry Christmas everyone.

The right answer is maybe. Some do fine not eating them back depending on their activity and how well their body recovers from the stress on the body caused by exercise. Others need the additional calories to fuel the recovery process and typically a good chunk of the differential is protein for muscle recovery. Factors…

LWW 234 CWW 236 Hmm... Not the direction Dealing with a lot of distractions at the moment. Have a great week guys.

Sure, you can gain some muscle. Looking at your diary, you are probably eating enough. The full body 3 days a week with a focus on compound lifts would be the way to go. Any cardio you do should be moderate and on non lifting days. You are in no danger of looking like a guy from a bodybuilding magazine. That would take…

Ditch the curls. If you have an inflamed elbow or overly asymmetrically developed muscles, curls will likely exacerbate he problem. Stay away from the close grip lifts due to the pressure they put on the elbows. For example, close grip barbell bench press or v-bar seated cable rows. Swapping out flat bench dumbbell press…

Hey Coach! That isn't the recommended way to lose weight. The body parts are supposed to stay connected in this process. Glad it wasn't serious. I am sure it was scary for a bit. Keep us posted. My check in. LWW 234 lbs. CWW 234 lbs. No change for now.

Checking in coach. LWW 236 CWW 234 Ready to get back in the game.

Welcomce back cweiss. CWW 236 lbs. LWW 236 lbs. I am happy for no gain this past week. Had a great holiday with the family.

LWW - 236 CWW - 236 Hope you guys have a great week.

Yep. twice a day I add 12 oz of coffee to 1/2 cup of unsweetened almond milk and 1 scoop of muscletech chocolate whey.

lww 236 cww 236 Work and family have been much more demanding of late so holding steady is a victory. A good week to all of you.

Whichever one your joints will tolerate and you will stick with.

Following your exercise with a protein shake helps tremendously. Something as simple as half a cup of unsweetened almond milk with a scoop of chocolate whey and a 1 cup of water will get the job done.

lww 233 cww 236 Up for the week. The workouts were good and the eating was pretty close to the mark. I will have to look at it closer. Have a great week men.

Resistance bands aren't pointless or a waste of time depending on your goals and where you are starting at. If you already have some notable strength, then you will not achieve the results that you can get with free weights. For the purpose of some resistance training while traveling, they may be a great compliment to a…

LWW - 234 lbs CWW - 233 lbs It was a good and focused week. For those they may deal Hurricane Sandy, be careful.

Let's cover the basics. Set your goals to lose at a moderate rate (a pound a week for example). Get on a regular exercise plan that incorporates both cardio and strength training (serious squats, deadlifts, and cleans do wonders for the thighs and butt) on alternating days. Eat plenty of protein. Incorporate adequate rest.…

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LWW - 233 CWW - 234 Well I had family visiting and they are not on my program. Back in the groove and ready for more progress.

Congrats on the weight loss, great job. At 6' and ballparking 200 lbs. Prepare for the weight loss to slow down and start using the mirror and tape measure as your primary progress meter. Up the calories by adding primarily more protein and some fats. Start a basic strength program focused on compound moves 3 times a week.…

LWW - 236 CWW - 233 Travelling again this weekend. This time for myself and not work. You guys have a great weekend.

Well, I'm back from a week lomg business trip to Atlanta. LWW - 234lbs. CWW - 236lbs. I am up 2 lbs. Have a good week guys.

LWW - 234 lbs. CWW - 234 lbs Work has been crazy and I head to Atlanta today for a week of training. I will do my best to stay on program. Here in the states we are about a month out from the time of year when people on average gain 15 lbs in only a few weeks. I would like like to drop a few more before hitting that…

A tremendous amount of work and dedication. Well done. You are quite a positive example to those around you.

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