alliebeth88 Member

20-30 minutes of light cardio after my lifts generally helps reduce muscle pain, for me at least. I do compound lifts 3x per week and usually add in 2-3 accessory lifts as well.

I have a barbell set at home and I stalled out at about 75 lbs on my squat because that's all I can safely press and lift onto my shoulders. For now, I have decided to focus on doing more reps and sets at this weight until I can get access to my school's awesome gym in mid-August.

Agree with what others have said. If you want to strip away fat and just maintain your lean muscle, you can eat at a deficit. If you actually want to build muscle, you're going to have to eat more. Just make sure you are always challenging yourself on those last couple of reps. Don't get complacent about upping weight if…

I have Hashimoto's disease, so I I get where you are coming from. I have to say that since I started lifting using free weights (squats, deadlifts, overhead and bench presses), I have finally started to feel better. It's hard at first and I was so exhausted, but now I'm finding I have so much more energy. I think if you…

Immediately after lifting I'm usually exhausted. After my protein shake and hot shower, I feel pretty normal. Most days I lift in the morning and then go on to work an 8 hour shift on my feet with no problem.

I lift 3x/week and do cardio 3x/week. But MY cardio is HIIT and playing sports kind. Not the steady state running on a treadmill/elliptical/stationary bike. Cardio doesn't fulfill me. It doesn't make me feel good about myself. Lifting DOES.

I'm counting on my boobs going back down...I'm a 38F right now, but my band is very loose even on the tightest hook. I want back in my 34DDs!

Maybe try ice skating. The gliding motion is easy on the joints and you can really burn some calories. Plus with the summer approaching, it's nice to be cool inside once in a while :)

I think maybe you're taking it the wrong way. If they come up and say "Hey, you're doing that wrong." and nothing else, I'd be pissed too. But if they say "Can I show you how to..." or "You do it like this..." Take the advice. Don't let pride get in the way of doing things properly! Now it could also be that you are doing…

You should start by doing squats with just bodyweight or light dumbells (5-10 lbs) to really get your form down. Once you have good technique, you can try getting a barbell. I found that I could lift a lot more, especially squatting, than I thought. Squatting the 45 lb bar was a breeze, and I am up to 65 lbs now! Lift what…

I think you should work with him to do deadlifts outside of class rather than risk going head to head with the instructor. I agree 125 doesn't sound like much weight when his squat is so high up. I've been lifting for just a week and I can deadlift 95 lbs...

It means that your blood got too acidic (has to do with O2 and CO2 exchange) and your body tried to compensate by removing some of that acid (aka - you puke). It is not necessarily a "good" thing, especially if you keep going.

I think I will like deadlifts more when I get a pair of gloves. My hands are all scraped up right now...

prone jackknife on the Swiss/stability ball. Owwww....

I bought a 300 lbs set with olympic barbell from ****'s. It was $224 including tax...best purchase ever. The barbell is a full 45 lbs and is great to work with. I don't think I would be getting as much out of this program as I could if I was just using dumbbells.

Great job! I know how hard it can be to quit pop/soda, even moreso if you depend on the caffeine. I have a heart arrhythmia and still I find myself sneaking an energy drink here and there even though it could lead to serious issues.

You are the same height as me and same starting weight, so this really hits home for me! I just finished my third workout of NROL4W and I am so glad I did. It's encouraging that you were eating 1800 cals/day. I've got mine set for 1500-1600 right now, but it's still good to know I don't have to get near 1200 to still lose…

I did my first workout from NROLFW on Friday and I was in such pain on Saturday I was ready to just die. Sunday I had to play a hockey game and was dreading it, but found that warming up and actually working my muscles made it so much easier. Yesterday I made sure to do about 30 mins of cardio after my leg workout and…

I started at 203 two weeks ago. This morning I weighed in at 192! My size 14 pants are getting super loose and my DDDs have definitely gone down! No pics...I'm too shy for that still :( I am hoping to get down to 150 lbs before my wedding in a year and a half! I am just a hair shy of 5'4. These pics have been really…

Greek yogurt is great. Also, I like just a giant spoonful of crunchy peanut butter :)