kdiamond Member

This ^^^^^^^^^ However, if you want to be able to eat a little more, and not feel as deprived (mentally), it would be beneficial to do some cardio each time you are at the gym. Or even take walks at night. But as far as weight loss is concerned, calorie needs are #1 followed by weightlifting.

I think your routine is great, and you are continually losing weight, so why change it? Lifting heavy weights at 58 years old? YES PLEASE!!!! You rock. You can add in a day of lighter circuit style training, I do that too, and keep your cardio and heavy lifting. Maybe your diet needs a little change up, but definitely keep…

^^ Agreed You certainly don't need a rest day from walking...and if it helps keep you motivated, hey, keep it up! I take a day off between heavy lifting days and/or HIIT days.

I do both, but if I had to pick one I watch more closely it would be macros, however, at this stage I am maintaining and just trying to maintain muscle.

I agree with the others, I can only do HIIT on my off weight days, or at the very least the days after I do only upper body!

You definitely got a lot more defined in your midsection!

I would keep going. Really, a month is nothing. The program usually takes 3-5 months. When you're done I would reevaluate. Trust the process. :) I've done the program twice, a year apart, and had great results, both in strength, and body fat decrease. My weight has been the same throughout but I'm smaller all over.

I can only take the gummies, and even with the gummies I need to take them after eating a meal. I used to get ridiculously nauseous from the One-a-Day horse pills.

You will need to bulk (eat at surplus) and lift heavy on a good program. You are at a good starting weight, slightly underweight but ok for starting a bulk. Eat slightly over maintenance to start, maybe 200-300 calories daily (you can start smaller and work your way up to this) and lift heavy 3-4 times a week. No cardio.…

In maintenance a good 8 years now. Went from 132-ish down to 102 pounds, then 4-5 years ago gained up to 110-112 pounds where I am now. Less body fat, more muscle. I do it the same way I lost the weight, I track my calories (85% of the time but a lot of it is second nature anyway), and exercise 4-5 times a week. I…

^^^ AGREED A new-ish lifter will get WAY better results doing a 3-day full body routine, try New Rules of Lifting for Women.

Very little - 20 minutes two times a week in the form of sprinting/running intervals. And only to keep my heart in check and my endurance up. I get a lot more out of lifting then I ever did with low impact cardio.

^^^This Been doing this for 9+ years with success!

I don't do cardio at all on my heavy leg days. I cannot, my legs are jello.

Ditto! I do maybe 5 minutes total a week of actual ab exercises (planks) but my abs are pretty defined thanks to compound lifts and a good diet. Ab work is unnecessary!

You can easily figure out how many calories you need to eat by using this nice calculator: http://scoobysworkshop.com/calorie-calculator/

I've always done this. It makes sense - I eat more on the days I am more active. I have never eaten the same calories each day, and I also always have a full refeed day each week which is usually 3000 calories or more. I've stayed the same weight for 9 years now (except for a few pounds I put on intentionally) so my body…

I'm 110 and burned about 120 for level 2, less for level 1.

As the others said, and I have been there in the past so I can offer real advice, a VLCD is a horrible idea. You will lose precious muscle mass and when you come off of it, you're going to be weak, and your body isn't going to know what to do with extra calories except to store them! Hence the pounds come right back on!…

I get swollen hands with any exercise, especially lifting weights. I don't wear any rings, obviously. But I think its normal, just lactic acid buildup and it dissipates within an hour or so.

Another vote for starting with New Rules of Lifting for Women. I did the program twice and got great results. Free weights are obviously the best, but I supplement with some machines as well.

Pandora is my exercise lifesaver!! I love the Workout channel, Flo Rida channel, Today's Hits radio, etc.. There are so many good and motivating stations out there. It is so worth the $5 a month to get it commercial free. It keeps the music fresh so you're never bored.

Squats, deads, lunges, step ups, using heavy weights have reshaped my booty the best!

Honestly 5lb dumbbells are not going to be of any use for strength training. My advice would be if you can get an Olympic barbell and a few weight plates, you can do a lot. In the meantime, you can do at home Crossfit type/bodyweight only workouts, but those won't be strength training or muscle building in any way,…

The Pandora Workout channel followed by the Flo Rida channel have very motivational music.

I change mine up every 8 weeks or so. I always keep my current routine on my profile if you're interested.

I did Crossfit for a year and a half but I wasn't a Crossfit person. I didn't do Paleo and I didn't wear the gear, I just went and learned about lifting. I am glad I did it, I got a solid lifting building base and now I do everything myself. I'm not sure I would have attempted most of the lifts I do now had I not learned…

I sprained my ankle being drunk in some sky high shoes in Vegas a few weeks ago, but oddly enough it only hurts in certain positions, in fact I ran yesterday and it was just fine. It took about 3 weeks to feel better. I still did most of the usual stuff, I just scaled it down a little bit and wore supportive shoes.

You look gorgeous, thanks for being a good voice of reason around here...us short people don't have to starve ourselves!!!!!!

FIRST! You look awesome lady! Keep lifting!