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Lift more! Women who are not taking steroids or testosterone will not "bulk up" like guys do. Heavy weight training is awesome and will give you some awesome muscle definition. The brazillian butt that all women are after....SQUAT. *kitten* TO GRASS. I recommend New Rules of Lifting for Women or Strong Lifts. NROLFW is…
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That is a ridiculously high RMR, could the results have been skewed? I was in keto for a while with great success, down 30lbs on keto, 20 more on a reduced carb diet (<100g/day net) here was my diet (keto): 1800 cals/day - non workout days (Tuesday/Saturday) 1800 cals/day + protein shake (110 cal) - workout days…
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I have always been a fan of "abs are made in the kitchen" Watch what you eat, not only calorie-wise, but quality wise. Trash in = trash out. Try to eat clean, healthy foods. I can finally see the top two ab muscles and I am very proud of my two pack :) Of course, that is not to discount strength training. I love compound…
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:D Thanks for the encouragement and compliments!
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Thanks ladies :) It was AWESOME...but I didn't buy any of them since I was technically there to buy a dress ;)
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I'm 5'4" (ok 5'3.75") SW: 226 LBS CW: 179 LBS GW: 150 (ish) Bust: 37 Waist: 31.5 Hips: 46 Biceps: 13 Thighs: 26.75
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Hey Ladies! I am 5'3.5" I currently weigh 179. I hope to get down to 155. Here is a before and after. I am the one in the dress :) ETA: My friend is next to me. Her starting weight was about 215, and her weight in the picture was about 160-170. Sorry about the size! If you click the image and drag it, you can see the whole…
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Don't use BMI, even as a rough indicator. As others have said, it is meant to categorize a population, not an individual. At 5'4 and 180 I am at a 30.9 BMI, which still has me categorized as obese. My measurements are: 36" B, 31"W, 46"H. BF% Calculated with calipers: 28% I wear a size 8-10 dress and a size 12 pant I would…
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Great job! You can really see a HUGE difference :) Stick with it girl!
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Wow!!! Great job. That is definitely inspiring!
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HIIT (High Intensity Interval Training) is great for fat loss, but you can't target specific areas. Sprinting is a form of HIIT. I usually do 1 minute on, 2 minutes off for 5-8 sets with a 5 minute warm up and a 5 minute cool down. I, however, do not run. I do it on a Precor Adaptive Motion Trainer. Sprinting intervals…
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Oh, and my highest calorie burns EVER are from using the Concept 2 rower and from Kettlebell. With KB, I can burn about 15-20 cals/minute during a 30 minute HARD work out per Polar FT7 HRM. I vary it every time, but the one i did yesterday was: Turkish Get up, 3 each side, 25lb 35 seconds on, 25 secounds off, 1 minute btw…
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Also, the heavier you are, the more calories you burn. So the workout you did, if someone 50 lbs heavier than you did it, they would probably be in the 1000+ calorie range. But I agree with thepaul, most are probably over estimating, Or they could also be adding silly "exercise" calories...like the people that including…
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I don't think you will get bored. I was already an experienced lifter when I started and I didn't get bored. I did struggle with wanting to continue doing exercises that weren't in the stages (like DB Curls and bench presses in Stage 1), but as you progress, the workouts get tougher as long as you are adding weight to the…
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Oh, and HRM without a chest strap are the ones that are less than accurate. If you get one with a strap and maintain the proper weight settings (changing them every 5 lbs) your accuracy should be within 5-10%. The HRM's with just a watch that measure your pulse are the ones that can be wildly inaccurate.
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I would say greatly reduce your carb intake as well as your sodium. If you can keep your carbs under 150g per day you may begin to see results. I also agree with the sentiments that not all foods are created equal. Eating 1700cals per day of lean protein, no refined carbs or added sugars will make you feel much better and…
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I second the eating the exercise calories back. Maybe incorporate a few protein shakes? That will take care of 400-500 calories. I would also consider scaling back the amount of exercise you are doing. Make sure you are taking rest days. Incorporate strength training with free weights, its a lower calorie burn and it is…
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Losing boobage. Peeing all the time from drinking 2-3 liters of water per day Losing disproportionately (Sz 6-8 tops, size 12-14 bottoms) Getting diet pill/diet drink/cleanse questions/people looking to lazily shed pounds and telling me I should TRY that. Having to eat constantly to make my calories for the day (1700-1800…
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I can't drink them often. I don't eat sweets and when I drink diet soda, it makes me crave sweets like no one's business. The cravings are far worse if I drink the diet soda (or eat anything sweet) in the morning or early afternoon because I have the rest of the day to want sugar. If I want a diet drink at dinner I am more…
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5'3 1/2" (the half is important) 186 lbs 10 or 12, always curvy cut. Small waist, big hips and thighs. ETA: SW: 226 16-18 Also, i lost a half to a whole shoe size! Starting size: 9.5, current size 8.5 to 9.
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I second, third and fourth the "Eat More!" comments. Here is why: From July to November of last year I ate about 1200 cals/day and exercised burning 400-800 cals per day 5x a week doing an hour of cardio followed by 30 mins of weights. I gained and lost the same 5 lbs. In November, I saw a nutritionist. She upped me to…
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yes bek!! please :)
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Its fun! I have done a Workout A and B from stage 1 and am doing my second A today. I was worried about if it was going to be challenging or not, and it is! Just make sure you start out with heavy enough weights. I messed up my first go around with Squats, deadlifts and lat pull downs. These were all exercises that I was…
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Ooo! Can I friend you? I start today.
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totally about to start new rules of lifting. Your results are amazing!
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The weight room at my gym is split into weight machines and free weights. I see mostly women and big dudes trying to isolate on that side. But on the free weights side I am typically one of 2 or 3 women and go at a very busy time. I feel great on that side though. I am about to move up to using what I call the "Big Girl…
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I third the kettlebell suggestion. I love mine. I would start out heavier than previous posters suggested. I would start at a 15 then work your way up from that.
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Oh, and for the weight of the kettlebell. I was advised to start with a 15lb and then work up. I am up to swinging 25's or double 25's now. For overhead work, I usually drop down to my 20. The thought behind starting with a heavier weight is that the weight will force you to counterbalance the KB, making your core tight. A…
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Kettlebells are awesome! The 10-20 calorie per minute burn is NOT an exaggeration. Try it and tell me if you aren't completely whipped after 20 minutes. I have worn a HRM during a 45 minute kettlebell class. This included a 10 minute joint mobility warm up with a small amount of mat work and a 10 minute cool down and the…
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I agree with other posters about the sodium intake. You should consider eating more on the days that you swim. There were some days in your diary that you were netting zero calories due to the terrific calorie burn you get from swimming. Good luck!
