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You can keep the cardio, but add more heavy lifting. If you want to recomposition your body, the fastest way to do it is to lift heavy (for you) weights at low reps. Look at a starter program like StrongLifts 5x5 or New Rules of Lifting for Women. ETA: Keep the cardio if you LIKE it, but you don't really need it for what…
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Do you mean that the calorie goal seems high? I eat right around that (an inch shorter and 15lbs lighter than you) and i'm losing on it just fine.
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You can't spot reduce, but you can try to work on body recomposition overall. Add in some strength training. It doesn't have to be lifting heavy (though you'll get the most bang for your buck.lifting weights), but a good strength routine will help you hold on to lean muscle while losing fat.
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I hate the term 'clean eating', but it is true that many people.find it easier to stick to a calorie deficit by eating more whole, unprocessed foods. They simply fill you up more. I never recommend going overboard with restrictions, but I personally do much better with losing weight and staying happy about it when I make a…
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Wright loss is all about burning more calories than you consume. You can do it through eating less, exercising more, or a combination of both. There isnt a magic plan that guarantees success, its all about discipline. Eating more whole foods with protein and good fats will help you stay full. As for the gym, I would…
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Definitely start now! I also fell off the NROLFW Wagon last year and I'm just now getting serious about lifting again. I'm going to be doing strong lifts 5x5 this time, though.
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This.
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You can crunch until your abs seize up and refuse to allow you to move, and it won't make a visible difference unless you lose the weight on top of it. 30DS is a circuit cardio workout, not a strength routine, so someone who is relatively in shape probably won't get super sore. It's also good to note that soreness is NOT…
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You aren't alone with RE-starting! I just started back last week and I am determined to make it different this time. Welcome and good luck!
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Run now and risk permanent damage that never let's you run again. Still seem worth it?
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Just set a phone alarm or memo on your computer's calendar to remind you to get up and move every hour. The important thing is to be up and moving. What you do in that time is up to you really.
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The best advice anyone can give you is to go to a store that specializes in running and get fitted. They will measure your foot, analyze your gait, and make multiple recommendations that you can then try out in the store before buying (usually on a treadmill, but some let you run outside before buying too). I am a pretty…
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Were these shoes fitted at a running store? It sounds like a bad fit, but I'm a pretty new runner, so someone with more knowledge than I may have another opinion.
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You should do whatever feels comfortable. Personally, i can't imagine doing both together, but that's me. I'd recommend maybe picking one to start with if they feel like too much. You can also alternate, but when I did C25K, I know that the rest days in between were KEY to avoiding things like shin splints and foot pain.
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Agreed. My husband and I are making a conscious effort cut out most processed food, but I hate the phrase "eating clean". It's more like "eating natural" though I suppose that could be seen as negative as well. At least natural vs processed is an accurate description though. Every time I hear someone talk about eating…
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Definitely try adding in a snack before you get off of work. I either eat a smaller snack mid-morning (10:30-11) and don't eat lunch until 2 or I eat luch around noon and eat my snack about 3pm. It has been a huge help in keeping me satisfied without making my husband eat dinner at 5:30pm.
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Have you been doing 30DS and running back to back like that up until now? That sounds like a lot of fairly intense cardio at one time for any time of day unless you are already quite active and fit. Different people have different reactions to working out on an empty or semi empty stomach. The best thing to do is either…
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1. Yes, you should enter your exercise into MFP and it will add those calories back in for you. However, be aware that calories burned (like calories eaten) will only ever be a really good estimate. Some eat back all of their exercise calories, some eat back 1/2, some use an alternate method to MFP so they don't have to…
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I don't think you are looking for weight loss, I think you are looking for body recomposition. That being said, you can tell very little from photos, so it's hard to say.
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Paleo is a totally valid dietary choice. If it sounds like something that you would like or like a good way to change your way of eating, then give it a try. I've actually looked into it before because it is one of few limiting eating styles I could possibly maintain without chewing my own arm off. However, I have a hard…
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Burpees are much harder on your knees than running, impact-wise. I would save them for non-running days. Also, what kind of shoes do you run in? Were they professionally fitted?
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All due respect and whatnot, we aren't the ones missing out on entire workouts because we can't have the exact piece of equipment that we want the moment we want it. I am fine with you saying you don't want to clean it from the floor, but it IS a viable suggestion to pick the thing up off the floor, do your full set of…
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Send me a PayPal payment and I'll let you text pics to me and I will "estimate" them for you. Seriously, just use the app here and do it yoursekf. It only works if it is accurate and that is the only way to be accurate.
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Carrots and cucumber are pretty good veggie "fillers" that are pretty taste neutral. Not as vitamin rich as spinach or kale, but I find they are a good way to balance the content so my smoothies don't become too fruit heavy. My basic rules of thumb are half fruits half veggies, and like colors. So the darker the veggies…
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Biore charcoal cleanser. I tend to work out in my makeup, so I need something with a good deep clean to get my pores cleared out.
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And Ditto not using a rack to OHP. I've never seen that done.
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If possible, I reorganize my workout to do other lifts while I wait. If there's only one person on, I politely wait at a discreet distance until they are done. If I'm in a hurry and don't have other lifts I can do beforehand, I grab the dumbbells and do a different type of squat like Bulgaria splits.
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Personally, I need a place that allows me to do a real lifting routine, including deadlifts, without making me feel like a bad person for it. But, everyone's fitness goals are different, so if you aren't looking for a compound lifting routine, and don't mind having to adhere to a high school dress code (at least around…
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2 lb a week is actually pretty unrealistic for someone with your weight goals. And weight training slows down the process (in a good way!) because it maintains muscle so that what you're losing is actually more fat. I know it is really hard to be patient, but you are doing great! Keep it up and focus on the positive as…
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What is your diet like?
