ATLMel Member

Did you just bump after 4 mins? Yoga can be very demanding on your wrists. You should warm them up and strengthen them just like any other body part. before starting, do limited range push ups on your fists. Also, make sure your holding your weight evenly while in down dog or plank. You shouldn't be pushing all your weight…

Lift weights now. You don't want any of that weight loss to be lean mass. Good strength training will preserve that mass. And as someone else mentioned, yeah, do it BEFORE cardio or on different days...you don't need 7 days of cardio.

I love it. It has been a great way to really learn about lifting. I'm in Stage 3 and I've lost 5% BF. I can't complain when the results are there.

It's only 1lb in 1 week. Chill out. I've had the best results with high-intensity cardio and then pure heavy lifting while eating at a very very slight caloric deficit. It's taken me 3 months to lose 10lbs, but I've made strength gains at the same time, so it meets my goal. You'll have to experiment a little to find out…

Agreed. People on here are always trying to count every single calorie burned (ie: "my mailbox is 18 feet away from my door. How many calories??!?????!"). You burn some calories in your daily life. It's ridiculous to try to take count of every little one. Track what you burn in your workouts and leave it at that. Better to…

The one that stays off is the one that is done reasonably and sustainably. You won't see a marked difference in your appearance in only 10 days. Up your fruits and veggies and track your calories while getting in some moderate exercise. There is no secret button to push to "tone your stomach"

I tend to tense my shoulders also. I have to remind myself every half mile or so to "be easy". Think about running tall and carry your arms at jsut greater than 90 degrees. (Note, all this varies a little based on your specific anatomy, but the principle is the same. Don't let form dominate all your running worries, just…

I had the same problem with my lunges. I've started using Versa Gripps and I love them. A little expensive but it adds a tiny bit of support/protection while still letting me build grip strength. I don't use them for every exercise, just the pulling ones, mostly. They are easy to get on and off or just move to the back of…

The best gains I had were in squats, deadlifts and Lat pulls. Started with 45# on squat, ended with 75#. Deads went from 45# to 95#. Lat pulls from 45 to 70. You'll enjoy it. I was super weak when I started and I'm in Stage 3 now. I really feel like I'm gaining strength despite keeping my calories relatively. low.

I think the medicine ball is a great way to help him build some strength. Throw it back and forth to each other or stand back to back and pass it in a circle. This is easy to turn into a game in the gym or in your yard (medicine balls are pretty cheap, and you really only need a couple). Try shuttle runs where one of you…

Muscle imbalances are common. That's why weight training is important, even if you are primarily a runner. Weight training can help out with those imbalances and inconsistencies.

A pound of muscle weighs the same as a pound of fat. That pound of muscle takes up less room than that pound of fat. Don't overthink it.

Weight training is good. Builds muscle and bone density in addition to making your body look and function better. As far as what to do? Figure out your goals and use the search function here or bodybuilding.com. It's not hard at all to find a program that works for you.

Another very valid reason. Around the time she rolled out her "7 day Detox" or whatever the hell it is called, she lost me.

What are your running goals? If you're just looking to drop weight and improve your cardio a little, then the HIIT is great (although I'd do something closer to Tabatas or the Little method and get off the treadmill if you can). If you're wanting to train for something, then your plan would be different.

Your running and Zumba will have more impact on your fitness than a vibration plate. I would take whatever time you are spending doing that and get in a full body lifting session. You'd get better results.

Because people have personal preferences over how they work out. Personally, I'm not a fan. Her voice annoys me and I don't enjoy myself during her workout (tried 30DS). Asking this is like asking "why do some people not like skiing?"....it's just preference. Nothing malicious.

I had a lot of trouble at the beginning with these (and I am very klutzy). I think you have to practice the concentration just as much as the movement. For step-ups I really think about what ROM my legs are going through and how my weight shifts. It gets me into a "zone" and I really think it helps build that mind-muscle…

It means they want to move it up the queue to keep it on the front page.

There has to be a way you can get to a cable machine or a set of kettlebells or a barbell or a few weight plates or something. If there is no access to these you should consider working out at a different time or finding a different gym. Some days I wait plenty while working through a weight session. This is usually to get…

This is completely external to the cardio vs. heavy lifting debate (although i love lifting heavy and have had more results in 3 months with than in 3 years of strictly cardio). Your trainer is charging you money to hover near a treadmill. He should be making you a cardio plan to do on your own time. The sessions you have…

Sure! Step 1: Make sure you've kept your receipt. Step 2: Box it all back up and return it. Step 3: celebrate getting your $60 back and use it to revamp your pantry with clean, healthy foods...the real key to slimming your midsection.

I always use a protein shake. 45 mins after a workout is the optimal time to refuel correctly. Why don't you just use water instead of milk if you don't want dairy?

Pizza is a fabulous food if you do it right! Minimize the cheese, make your own dough (or pick some up from the bakery section of your local grocery) and make it a thin crust. Then load it up with fresh, seasonal veggies. One of my fave cooking blogs has a lot of great ideas: http://thehealthyfoodie.com/category/pizza/ As…

Some weight fluctuation is very normal. take your measurements to get a better idea of the way your body changes. I go against all the advice dispensed here on scales though. I weigh myself about 4 times a day, every day. It's helped me not obsess over the number and to really see how my weight changes when it's that time…

It's completely dependent on how your body is recovering. I do think 2 hours of exercise is a little much and you'd probably be better served by spreading it out. As you tire, your form and effort will decrease. Going hard for a full 45 mins to an hour will be better in the long run than going hard for an hour and then…

NROL is a great intro. I'm a reformed cardio junkie on stage 3. It's taught me what kind of lifts to do, how to recover, ways to fuel muscle growth, etc. (granted, I've done a lot of other research outside of the book, but the book was a great jumping off point.) Lift heavy. If you are conscientious and listen to your body…

I used to drink about a 2 liter of diet coke a day. Now I'm down to a 12oz (occasionally a 20oz, if we are out of cans at home) each morning. I started by making myself drink half a nalgene (a liter bottle) before I could satisfy my diet coke craving. Usually, by the time I was done with the water, I had forgotten about my…

So find a healthy version of something sweet. Sweet things are necessarily bad unless they contain a pound of butter and sugar. How about medjool dates? they are caramel flavored and only 2 of those and my sweet craving is fine. Or a small piece of 65% cacao chocolate? Or broil a fruit like peaches with a tiny bit of…

High Intensity Cardio (some of the C25K workouts kind of qualify as this) and a good amount of awesomely heavy weightlifting. I love New Rules of Lifting for Women but there are other out there that are great...look aruond and see which one fits your goals and wants.