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Where to go next
01-12-2016, 09:24 PM
Post: #1
Where to go next
Hi, I have just found this site and am really looked forward to starting my weightlifting/EM2LW journey!!!!

I am 5'7"
131 lbs
20.1 BF%
2,165 TDEE (using scooby)
1,396 BMR

After I have my 4th child, I wanted to lose the weight. I started doing 21 day fix (eating 1,200 calories). Then moved on to Piyo (eating 1,200 calories). I am currently doing Chalean Extreme (eating 1,500 calories).

As of yesterday I have changed me MFP account to 2,165 calories because I believe I need a full reset. I put in my macros as 40/30/30 as suggested and am trying to keep within that. I have 2 months left of Chalean Extreme but am already looking towards my next fitness routine and am not sure which one to use.

I currently have dumbbells (ranging from 5 lbs up to 50 lbs in 5 lbs increments), weighed gloves (2.2 lbs), resistance bands (tubing and the circular ankle ones).

I am looking at wanting to add a power tower and an adjustable weight bench.

I have been looking at the Cathe workouts as per the boards but am a bit intimidated by all the equipment required.

I am also unsure of body-weight exercise because the need less equipment.

I am the type of person that just wants to be given a dvd to pop in so that I can follow along with the instructor and a calendar showing which workouts to do which day (sort of why I have been doing all beachbody stuff so far).

Any advice, please!!

PS - sorry for being soo long
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01-12-2016, 10:10 PM
Post: #2
RE: Where to go next
First of all welcome! So glad you have found us and are sharing your journey.... You will find lots of supportive and encouraging people on here, all who have either gone through or are currently going through the exact same process.

Have you gotten a chance to read the Metabolism Reset Guide? If not I would definitely recommend that you take a look. You can find it on our Home Page under the Start Here tab, or here is a link: http://eatmore2weighless.com/the-metabol...set-guide/

So what are your goals? Since you are obviously already at a healthy weight, are you just looking to do the reset to get your metabolism sped up and back to normal?

Great job getting that strength training done! Personally, Cathe is my absolute favorite and her STS series is the best. Yes, it does require a bit of equipment, but we all seem to end up getting it all over time anyways laughing

And yes, that is perfect how you have your macros set up...

The only thing that struck me in your post is increasing your calories suddenly from 1500 to 2165. That is a pretty big jump, and you might want to take it a bit slower. Personally, I would recommend adding 100 or 200 calories to your intake and increasing each week or so. If you make that increase all at once you will most likely feel overly stuffed and bloated as your body tries to deal with all of that extra food. You also may want to shoot the scale after the first few days. Some people do prefer to make the increase all at once, but most seem more comfortable taking the slow approach.

Again, if you haven't gotten a chance to read the Metabolism Reset Guide, please take a look, because the whole process is broken down there in one easy to reference place...

Again, welcome and look forward to hearing back from you and watching your journey!

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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01-12-2016, 10:23 PM
Post: #3
RE: Where to go next
Thank you Anitra for getting back to me soo quickly!

Yes, I have reached a healthy weight and good body fat percentage right now but that was from my low calorie intake.

I want to reset my metabolism because I want to be able to live my life without regaining the weight or stalling really hard with the low calorie diet I was doing.

Once I started Chalean Extreme I was constantly hungry all the time but the guidebook had me set at that 1,500 calorie mark. As I was looking around trying to figure out what to do because I didn't want to live in constant hunger I came across this site and think this is the answer.

I really want to keep myself as being lean (partly why I started into the weight training in the first place).

I like to go the "rip the band-aid" off route and have set a reminder in my phone when 12 weeks has passed and do not want to weigh myself until that time. I am ok with my scale number going up as long as my measurements do not go up. I have read the book and am aware of the challenges that I will be facing. One of them right now is learning the best way to add those calories back in. Today I was at 53% carbs, 25% fat and 22% protein (not too bad but need to definitely tweak). Yesterday I was at 42% carbs, 33% fat and 25% protein. So I think yesterday was better.

I like to mix up workouts. I have only done one round of each of these workouts so far. I have been looking at the Cathe and am not sure if I should start with her Hardcore series or if I should just sign up for a month of online streaming and then see where I go from there. I am having trouble finding equipment that I can afford but am hoping once people have fallen off their new years resolutions I might be able to pick some up.
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01-13-2016, 11:13 AM (This post was last modified: 01-13-2016 11:14 AM by AnitraSoto.)
Post: #4
RE: Where to go next
One thing to keep in mind with the "rip the band aid" approach:

As we work through the reset process, some weight gain is inevitable. After years of low calorie dieting your body has adapted and your metabolism is most likely suppressed down to the point where rather than maintaining at 2165, it was maintaining at 1500. When you go for long periods of time under-eating your metabolism slows down to match that (low) intake. The job of the body is *homeostasis* ... it wants everything to stay the same. The body will simply adapt, and it will down-shift and slow your metabolism.

And when exercise is involved, the body will react in the same way. Subject it to long bouts of cardio (like running, jogging, or hours on the elliptical) and again the body will adapt. It will become more and more efficient with each workout, and the calories burned will become less and less as the body acclimates. Once this happens, the only way to get that same "burn" is to work out longer and harder, but again, eventually the body will adapt, creating a vicious downward cycle.

So, after we have subjected our body to these various "abuses", it has done it's job. It has adapted. You are now eating only 1500 calories, burning close to 2200, and the body has adapted. It has now down-shifted the metabolism so that it is now existing on the 1500 calories that you are ingesting. But, since you are really still burning close to 2200 calories a day, the body is going to grab that fuel from elsewhere (since it isn't coming from the food...) Those calories can come from the body breaking down muscles, tendons, ligaments and even brain tissue... As we begin to re-feed and nourish our bodies properly, the body will begin to rebuild that muscle, tendon, ligament and brain tissue and that will show up as a gain on the scale (One reason to not watch the scale - not all gains are necessarily "bad". These are gains that you *want*).

Now, as you begin to increase your intake, some weight gain is almost inevitable. Remember, your metabolism is suppressed, and any extra calories that you throw at it will initially be seen as a *surplus*. Extra calories over and above what it had been receiving. Some of these "extra" calories will be used for bodily functions and some of it may get stored as fat (in case you decide to "starve" it again). As you gradually increase your intake over time, our hopes are that your metabolism will adapt upwards (much as it adapted downwards when subjected to under-eating..). By making the increases slowly, we are hoping that your metabolism will increase at close to the same rate as your intake increases, thus keeping that "surplus" (and potential weight gain) to a minimum.

On the other hand, if you elect to increase your calories quickly that "surplus" will now be larger. Rather than the body having 100 or 200 calories more than it is used to, now it suddenly has 500 or 600 extra calories to deal with (and potentially store as fat). If you continue to eat at this high level, eventually the metabolism should adapt upwards to match the intake, but there is a much higher likelihood of storing more fat during that time-frame while the body is adapting.

All of this is just to let you know what to expect as you make that increase. You said "I really want to keep myself as being lean" and this reset process can sort of work against that, at least initially, and moreso if you make that increase really quickly.

Please don't think I am trying to persuade you one way or the other, I just want to make sure you understand what might happen along the way.

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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