Deleted
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May 5, 2024 9:54:16 GMT
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Post by Deleted on Jun 28, 2015 15:42:39 GMT
Stupid question about those who are saying weight training... do you mean exercising with weights (are they called free weights? things like dumbbells?) Or does body weight training count too? Also, I tried one of the Bikini Body Mommy workouts last night and I nearly died, so at this point reconsidering this entire plan. I would consider it to include anything that's weight-bearing or more--so body weight, dumbbells, etc. Most of my weight training deals with barbells, kettlebells, and dumbbells, but we do a lot of bodyweight exercises as well (burpees, pushups, pullups, etc.). It will be hard at first. It will be. But you can do hard things. Look at all you've done with your education and your beautiful kids. You can do hard things. This will be hard for a while, and then it will get easier. Pinky swear. Littlefish, thank you so much for this encouragement. I've been telling myself "I can do hard things" since reading your post.. which means I've done a HIIT session every day this week, plus walked, including one long walk where I finally made myself start running again (just a little bit -- my knees feel squeaky). Thank you for being so positive. Words truly can make a difference.
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Dalai Mama
Drama Llama
La Pea Boheme
Posts: 6,985
Jun 26, 2014 0:31:31 GMT
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Post by Dalai Mama on Jun 28, 2015 17:24:31 GMT
Building muscle typically requires a calorie surplus, although, if you are new to lifting, you could benefit from the newbie gains. You won't, however, gain muscle if you aren't consuming any carbs.
My fat-loss advice is to eat fewer calories than you burn (eat less/move more) while maintaining muscle through strength training.
ETA - I'm a huge fan of HIIT!
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Post by littlefish on Jun 28, 2015 22:11:36 GMT
ashley , that totally made me smile. Thank you! I swiped "We can do hard things." from the blog/writer Momastery/Glennon Doyle Melton. She's amazing. I use it all the time now. With myself, with my DD, with my students at school...it's SO true! Stay encouraged, you did a great job this week!
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Deleted
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May 5, 2024 9:54:16 GMT
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Post by Deleted on Jun 28, 2015 23:19:27 GMT
Building muscle typically requires a calorie surplus, although, if you are new to lifting, you could benefit from the newbie gains. You won't, however, gain muscle if you aren't consuming any carbs. My fat-loss advice is to eat fewer calories than you burn (eat less/move more) while maintaining muscle through strength training. ETA - I'm a huge fan of HIIT! Jo, how do you calculate your daily/weekly carb needs? Do you have a set number of g/day as a goal, or a % of your daily caloric goal?
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Post by iamkristinl16 on Jun 28, 2015 23:51:12 GMT
21 day fix and 30 day shred are awesome workouts. I have seen a lot of success/after pics on MFP of people who did 30 day shred and their results were dramatic. I just need to stick with it. .
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Sarah*H
Pearl Clutcher
Posts: 3,973
Jun 25, 2014 20:07:06 GMT
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Post by Sarah*H on Jun 29, 2015 0:01:48 GMT
I'm a big fan of My Fitness Pal. It helps you track and sets the goals for everything like fat, carbs, sugar, sodium, etc. And you can easily track what you've burned via exercise vs. how many calories you've consumed.
There are many body resistance exercises you can start with if you don't want to invest in weights yet. Squats, lunges, wall sits, planks, push ups, burpees, etc.
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Post by farmdpea on Jun 29, 2015 4:32:06 GMT
Building muscle typically requires a calorie surplus, although, if you are new to lifting, you could benefit from the newbie gains. You won't, however, gain muscle if you aren't consuming any carbs. My fat-loss advice is to eat fewer calories than you burn (eat less/move more) while maintaining muscle through strength training. ETA - I'm a huge fan of HIIT! Jo, how do you calculate your daily/weekly carb needs? Do you have a set number of g/day as a goal, or a % of your daily caloric goal? Jumping in here, but I believe that Jo follows IIFYM. Google it and see what you think. I think it's AWESOME! I paid a "coach" $30 to calculate my numbers and definitely notice a difference when I follow the plan. (I have a mental block and self-diagnosed binge eating disorder which gets me off track, but that's a story for another day...). My coach recommended that I lift weights 3 days a week and do a session of cardio 3 days a week. You can double up and rest 4 days a week if needed (not ideal) or stretch those sessions out and rest just 1 day per week.
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Deleted
Posts: 0
May 5, 2024 9:54:16 GMT
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Post by Deleted on Jun 29, 2015 5:12:11 GMT
Jo, how do you calculate your daily/weekly carb needs? Do you have a set number of g/day as a goal, or a % of your daily caloric goal? Jumping in here, but I believe that Jo follows IIFYM. Google it and see what you think. I think it's AWESOME! I paid a "coach" $30 to calculate my numbers and definitely notice a difference when I follow the plan. (I have a mental block and self-diagnosed binge eating disorder which gets me off track, but that's a story for another day...). My coach recommended that I lift weights 3 days a week and do a session of cardio 3 days a week. You can double up and rest 4 days a week if needed (not ideal) or stretch those sessions out and rest just 1 day per week. Thanks! I'll check it out!
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Deleted
Posts: 0
May 5, 2024 9:54:16 GMT
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Post by Deleted on Jun 29, 2015 5:13:55 GMT
I'm a big fan of My Fitness Pal. It helps you track and sets the goals for everything like fat, carbs, sugar, sodium, etc. And you can easily track what you've burned via exercise vs. how many calories you've consumed. There are many body resistance exercises you can start with if you don't want to invest in weights yet. Squats, lunges, wall sits, planks, push ups, burpees, etc. Thank you! The exercises you described are what I've been doing, so I guess I am headed in the right direction. I've been using SparkPeople since 2005/2006 or so, but I hear lots of people love MFP. I'll have to take a look and see if it would work better for me (although I do hate the thought of losing my weight/nutrition history).
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Dalai Mama
Drama Llama
La Pea Boheme
Posts: 6,985
Jun 26, 2014 0:31:31 GMT
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Post by Dalai Mama on Jun 29, 2015 12:52:11 GMT
Building muscle typically requires a calorie surplus, although, if you are new to lifting, you could benefit from the newbie gains. You won't, however, gain muscle if you aren't consuming any carbs. My fat-loss advice is to eat fewer calories than you burn (eat less/move more) while maintaining muscle through strength training. ETA - I'm a huge fan of HIIT! Jo, how do you calculate your daily/weekly carb needs? Do you have a set number of g/day as a goal, or a % of your daily caloric goal? When I was losing weight, I went with the 40/30/30 split for Carbs/Protein/Fat (now I aim for higher protein and lower fat). That's the percentage of calories and you need to keep in mind that a gram of fat has 9 calories, and a gram of Carbs or Protein has 4 calories each. So, if you have a 1500 calorie goal, 600 calories would be carbs (150 grams), 450 calories would be protein (112.5 grams) and 450 calories of fat (50 grams).
If you are concerned about carbs (unless you have hormone issues or celiac's, most people shouldn't be concerned), you can lower your percentage to 35 and up protein.
Keep in mind that, to repair muscle tissue, your body stores carbs as glycogen. For every gram of glycogen needed for repair, you will also store an additional 3 grams of water. This is why people who cut carbs see an initial drop in water weight and why people who start exercising see an initial gain. It's not fat loss, it's not muscle gain, it's all just water. I weigh myself daily and I can predict the fluctuations depending on when I exercise.
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