losingitseattle Member

Years ago I did a gamut of body fat testing because I work at a gym and I have a lot of resources available to me. First we had a mobile hydrostatic tank come visit and it put me at 27.8%. I am a fitness instructor who teaches things like Hiit, Pilates, Spin plus I lift heavy 3+ times per week so that was a bit upsetting!…

The body doesn't reset as quickly as we would like, especially if you are in a healthy weight range. Give it 6 weeks and keep logging and tracking. It's going to come off as it is ultimately about energy balance. Also increased exercise might cause increased water retention to repair those muscles. I read somewhere that…

I take one day off a week, sometimes two if I feel like I need it. Rest is when your body gets stronger. Even if I'm sore I go and that's only because I teach 5-6 classes a week and I have to :smile: Which is one of the reasons I started teaching 10 years ago. Makes me have to be there!

First off, awesome mom for encouraging fitness! To answer your question, it's hard to know without meeting your kid. The gym I teach classes at makes all kids 10+ do a one hour "Iron Kids" class. They keep them on certain weight machines that have their Iron Kids stickers on them and at that it's pretty limited on weight…

Agree.

Up 3 lbs from mid Nov (start of Holidays for me as it starts with my birthday). Had lots of treats and sampled it all. Back on cutting 200-300 calories a day from maintenance calories and I already feel better. I don't have to change anything at the gym as I teach classes so I have to be there so never stopped my workouts.…

I might add the great thing about weight training is that as soon as your body starts to adapt, you change something about your session. But it still only takes 45 min. With cardio you adapt and suddenly you are now adding another 10 min to get the same results. Before you know it you are stair stepping your life away!

This is a great blog post on that very topic by Girls Gone Strong. Love this blog and their mission. https://www.girlsgonestrong.com/how-much-cardio-and-strength-training/ Personally I have been a fitness instructor for 10 years teaching 5-6 classes a week. My physique DID NOT change until I ditched a good portion of the…

I take breaks from MFP for periods at a time for lots of reasons but I am always logging in my head so I know if I need to adjust the next day. I didn't officially log much at all in August due to vacations/family visits and stayed at the same weight...but I'm really active and a creature of habit and I generally eat…

http://rippedbody.jp/diet-break/ That was a really good article. Thanks for posting!

This has served me well! http://www.bodybuilding.com/fun/womens-strength-training-guide.htm

I've been a certified fitness instructor for 10 years and I still check in with a trainer every once in a while, especially if I'm getting bored or have hit a plateau or am experiencing a recurring injury that I suspect could be due to form. Went just today after a three month period of lifting on my own and did a form…

For Squats - I focus on lifting my toes up just a little bit in my shoes to weight into my heels and then I focus on driving up through them to stand. I can get parallel in my thighs relative to floor though I'm still stuck at 100 lbs for 8-12 reps. I teach a lot of Pilates/Barre and Hiit classes though and have a lot of…

I like Isopure Natural. Least amount of funky ingredients in it. Favorite Shake is this: 1 scoop Isopure Natural Vanilla (25g protein) 6 oz 2% milk 2 TBSP cocoa powder pinch of stevia powder to sweeten to taste (and literally the real powder takes a pinch) drop of vanilla ice to get to consistency you like Sometimes I add…

Well...hard to do on your own which is probably why you have not gotten a lot of responses. I have a set of calipers and you can read and watch Youtube's on how to do it but it is the kind of thing that you need to practice and develop a skill for. But here's an article that might help.…

Also core strength plays a big part in those moves. Remember the job of the core is to support the spine!!

If you have the money, you could book a session with a personal trainer who is certified in Functional Movement Screening (FMS). Based on how you screen, they can tell you the appropriate level of lifts to start with and how to progress. I went through it and there were 6 of us in the group. It was amazing to see the…

I think you need to focus on some new statistics. The National Weight Control Registry tracks habits and data from people who lost weight and have kept it off over 5 years. Be one of their statistics! It can be done. http://ajcn.nutrition.org/content/82/1/222S.long

Been there done that. Thanks for sharing!

Water fluctuation. I was down three lbs from yesterday to today. No rhyme or reason. Same type of workout/calorie intake from days prior. Eating at 300 calories deficit. Body was just ready to let it go. Please read this! http://greatist.com/health/understanding-scale-bloat-and-weight-loss

Completely agree! Add military press and push ups to above and you are there! I would make sure you get enough protein though with that much running. Assuming you are doing that. Also good for me to see your pics. We are about the same height and weight (I'm actually 141!) but I am waaayy older than you. :) I am critical…

The Pilates 5 will strengthen your core muscles and specifically your transverse abdominis which most people forget to activate. Requires learning to fire your transverse abdominis first instead of your rectus abdominis. Harder than it sounds and takes practice! Added benefit is that this muscle wraps around your spine and…

The HR monitor is a good place to start on calculating calorie burn but they do use an estimated formula in many cases with an avg VO2Max. Read this article to see if your HRM is giving you a reasonable calorie burn. http://www.livestrong.com/article/490909-the-accuracy-of-calories-burned-in-polar-heart-rate-monitors/ I…

Start now and throw away the mind set of the start and end of healthy eating because I think maintenance is harder than losing in some respects. Good health requires lifelong commitment. Life will be full of vacations, holidays, etc. Having a vacation strategy also helps. I'm leaving tomorrow for vacation and plan to eat…

Agree wholeheartedly! If you have a little to lose setting it to a half lb a week gets you fat loss most likely. That's what I do when I need to lose a few. It's actually pretty painless than way.

I know right? Good news is there isn't one size fits all but it can take a while to figure out what fits you! If you to the Community link there is a Getting Started board. The Sexypants link is a good one. I also highly recommend any of the links on the Scoobysworkshop.com page.…

Agree two weeks is not enough especially if you are ramping up exercise. This article has a really helpful chart about when to take action and what to do. http://www.vitalstrengthandfitness.com/what-the-number-on-the-scale-really-means-a-primer-on-weight-fluctuations-greatist/

I would highly encourage you to read through this article by Tom Venuto. https://www.fitwatch.com/blog/5-tips-to-avoid-plateaus-and-metabolic-slowdown He answers the question "is it possible to not lose body fat because you are eating too little?" Gives you answers to "am I the unicorn that defies science" or "is it…

If you've never done weights before, start with body weight exercises and work on your form. Commit to doing this 20 minutes at least 3x a week. After you've done that for a few weeks, increase your time to 30 minutes, 3-4x per week. Add your weights at that point. If you've been consistent for 6 weeks, you will start to…

This article has some good basic info http://livewell.jillianmichaels.com/am-gaining-weight-exercise-5126.html