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I'm new and absolutey TERRIFIED
08-08-2014, 10:53 PM
Post: #11
RE: I'm new and absolutey TERRIFIED
Hi again Lenakekei. Sorry I didn't get to post sooner, but Anitra is the authority on this subject, so take it from her. I just started the journey too, so I'm just a supporter. happy

Lucy, love your peep talk. happy Very inspiring! Thanks for sharing your story. I use to worry about "the number" believing I had to be at the lower end of the range for someone 5'3, 115lbs, but now, I'm good with being whatever the number is and I'm certainly at the higher end of that number.

I just want to be healthy, have some muscle tone and diminish the cellulite if possible. That's not much to ask right? happy I'm really looking at the process as a "life"style in knowing I can actually eat, do minimum cardio which isn't my favorite, lift heavy which I really enjoy and only do it a few days I week, FOREVER, I'm on board. I can wait for the changes to come.

Good luck to everyone who is on this journey and for those who are there, the encouragement is always welcome as well as the wisdom!

Thanks.
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08-09-2014, 10:59 AM
Post: #12
RE: I'm new and absolutey TERRIFIED
Hi Linakekei, everyone has already given you good advice as to how to get started, so I won't repeat that. However, I will just add in and say I agree with Anitra about dropping so much running and give you a snippet of my experience that hopefully/might reassure you a little, because I really do think I know where you are coming from with all the exercise. Anyway, I used to run every day. Every day. Sometimes just 3 miles, sometimes 10 or 11 or 13. And looking back, it did me no favors at all. That much running is just something a lot of bodies don't tolerate well in terms of metabolism, IMO. You really have to be on a professionally designed program training for an event AND eating to support it (including carbs), and even then, I don't think its something that should be done year round just as normal maintenance. (Just my unprofessional opinion formed from my experience and what I happen to observe in others.)

Shortly before I started my reset I cut back and replaced much of my workout time with lifting and haven't looked back (I still run on occasion, but purely for variety in my routine and as a head clearer.) Right now I am exactly 7 lbs more than my absolute lowest recent adult weight (for which I starved and ran like the devil was chasing me to get there), and I think I look 1000 times better. I feel a 1000 times better too. I documented, like a lot of people, in the Journal section so you can read more about my and everybody's experiences, but I just wanted to chime in and underscore what Anitra said: giving up the excessive running, as terrifying as it may sound, will NOT be the end of the world.
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08-11-2014, 08:56 AM
Post: #13
RE: I'm new and absolutey TERRIFIED
Okay, just want to make sure everything before I *start* cutting back the workouts.

My BMR: 1414
TDEE (taking it to 3-4 days of cardio) is 2192


So this means I need to eat 2192 per day to re-set my metabolism? I honestly think I do that now, so the food part isn't hard for me, it's the cutting back on the cardio. This should re-set me then right?

Also, I do about 20 minutes of weight training 3 times a week already. Do i need to increase that? What do you guys do?

Thanks again for all the advice.

Linakekei
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08-11-2014, 06:29 PM
Post: #14
RE: I'm new and absolutey TERRIFIED
Also, is the 2192 TDEE with or without counting cardio sessions? I'm a little confused there....for example, here is what I did today:

Ended up with 1925 total for the day. I also did a 5 mile circuit run along with an ab and chest/shoulder/tri workout. Probably burned close to 600 calories there.

So I think that takes my total down to like 1300 or so.....still a bit unsure of the tdee with or without a workout. If 2192 is with my workout - then I'm only like 200 calories off on the tdee.

I didn't do a walk today either - which was weird for me. I normally did 2 types of cardio per day.


Is this still too much??
Also, looking for a good weight training routine to get on board with the lot of you. Just a bit confused on how to tackle this.

Thanks so much!!!

Lindsey happy
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08-11-2014, 07:05 PM
Post: #15
RE: I'm new and absolutey TERRIFIED
When you plug your numbers into the Scooby calculator, all of your exercise (average) should be taken into account. So, just take your *new* exercise program and plug in those numbers. Once you get your TDEE, *that* is your goal each and every day. TDEE = Total Daily Energy Expenditure or how much you actually burn each day through bodily functions, normal activities and your formal exercise. It is all included in this number.

No need for any additional math, just try to reach that goal each day. You don't really need to worry about exactly how many calories were burned in each workout. Just figure out that TDEE number and keep it simple. Yes, in order to do a reset, you will want to eat at TDEE for a minimum of 8 - 12 weeks.

Keep that cardio stress to a minimum and continue your lifting 3 days a week. No reason for more than 2 - 3 days of cardio. You will just be breaking down that muscle you are working hard to gain. Just keep it to 2 - 3 short HIIT type workouts and it's all good! Full body strength training workouts are generally best. Depending on what you enjoy doing, there are several different workouts on here:

http://eatmore2weighless.com/category/workouts/

Or if you prefer DVDs, Cathe Friedrich is awesome! (if you are interested, we also offer complete training services...)

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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08-12-2014, 07:46 AM
Post: #16
RE: I'm new and absolutey TERRIFIED
Thanks Anitra,
Yes, I put in my new workout (just 3-4 days a week) to get the TDEE of 2192. It's a relief to not have counting. I think I'll have to just to make sure I'm eating enough...because I'm still under that now.

I'd really like results that some women have got on here...and I noticed they have a pretty lengthy lifting sessions. I'd like to do that too. Can you point me in the right direction?

Thanks again!

(08-11-2014 07:05 PM)AnitraSoto Wrote:  When you plug your numbers into the Scooby calculator, all of your exercise (average) should be taken into account. So, just take your *new* exercise program and plug in those numbers. Once you get your TDEE, *that* is your goal each and every day. TDEE = Total Daily Energy Expenditure or how much you actually burn each day through bodily functions, normal activities and your formal exercise. It is all included in this number.

No need for any additional math, just try to reach that goal each day. You don't really need to worry about exactly how many calories were burned in each workout. Just figure out that TDEE number and keep it simple. Yes, in order to do a reset, you will want to eat at TDEE for a minimum of 8 - 12 weeks.

Keep that cardio stress to a minimum and continue your lifting 3 days a week. No reason for more than 2 - 3 days of cardio. You will just be breaking down that muscle you are working hard to gain. Just keep it to 2 - 3 short HIIT type workouts and it's all good! Full body strength training workouts are generally best. Depending on what you enjoy doing, there are several different workouts on here:

http://eatmore2weighless.com/category/workouts/

Or if you prefer DVDs, Cathe Friedrich is awesome! (if you are interested, we also offer complete training services...)
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08-12-2014, 02:22 PM
Post: #17
RE: I'm new and absolutey TERRIFIED
If you are looking for "lengthy lifting sessions" then Cathe Friedrich's STS series is the way to go. Personally, I think that is the best periodized workout series out there, but some people don't like it because most workouts are at or slightly over one hour.... If you keep an eye out for it on http://www.cathe.com you can often find it as her Daily Deal and pay less than $130 (which is great for a three month series with 36 DVDs...)

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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08-12-2014, 06:01 PM
Post: #18
RE: I'm new and absolutey TERRIFIED
Thanks Again Anitra.

Yeah, I'm looking for something that will drop the body fat and show off the hard work you know. I'm not sure if 20 minutes would cut it or not since I've always done that. But maybe it was all the cardio I was doing that was preventing the muscles to stand out. Who knows?

Do you recommend doing targeted DAYS for certain muscle groups like p90x does or full body 3x per week?

Thanks!

(08-12-2014 02:22 PM)AnitraSoto Wrote:  If you are looking for "lengthy lifting sessions" then Cathe Friedrich's STS series is the way to go. Personally, I think that is the best periodized workout series out there, but some people don't like it because most workouts are at or slightly over one hour.... If you keep an eye out for it on http://www.cathe.com you can often find it as her Daily Deal and pay less than $130 (which is great for a three month series with 36 DVDs...)
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08-13-2014, 11:32 AM
Post: #19
RE: I'm new and absolutey TERRIFIED
How does everyone feel about post workout snacks/smoothies to replenish muscles? What works for you?

Lindsey
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08-13-2014, 12:04 PM
Post: #20
RE: I'm new and absolutey TERRIFIED
Alright, Here's my new workout plan. If you see any red flags or if I'm doing too much cardio, please let me know. Thoughts? Suggestions?

Week 1: August 10-16 2014
got rid of extra cardio (aka walks)
Figuring out new routine

Weeks 2-4: August 17- Sept 6
M- (W) P90x Chest & Back DVD Plus ABS
T- Mix it Up Cardio class plus 15m Ellip HIIT routine (sub P90x Plyo-x or Cardio-x)
W- (W) P90x Legs & Back Plus ABS
R- (W) P90x Shoulders & Arms
F- (W) Bodypump Class Plus 15m HIIT Pyramid Sprints
Sa - Normal 5 mile Run (sub Yoga-X/Kenpo-X)
Su: Relaxing walk or OFF

Week 5-7: Sept 7-Sept 27
M- (W) P90x Chest, Shoulders & Triceps DVD Plus ABS
T- Mix it Up Cardio class plus 15m Ellip HIIT routine (sub P90x Plyo-x or Cardio-x)
W- (W) P90x Legs & Back Plus ABS
R- (W) P90x Back and Biceps
F- (W) Bodypump Class Plus 15m HIIT Pyramid Sprints
Sa - Normal 5 mile Run (sub Yoga-X/Kenpo-X)
Su: Relaxing walk or OFF
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