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NANCYANNE55's Photo NANCYANNE55 SparkPoints: (84,880)
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9/13/12 9:47 A
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I agree! My first trainer was a powerlifter and the techniques I learned from him were key in reshaping my body.

Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/


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NJ5050 SparkPoints: (25,647)
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9/12/12 5:45 P

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I agree about the importance of lifting for maintenance. For me, the most fun and most productive is focusing on powerlifting (squats, bench press, deadlift, with the appropriate ancillary exercises, of course). It's fun and effective, and it's made a big difference in this middle-aged woman.

4A-HEALTHY-BMI's Photo 4A-HEALTHY-BMI Posts: 5,931
9/12/12 9:03 A

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Peri and I have revived a progress thread over at the New Rules of Lifting forum, in case anyone wants to join in. :-)

www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x19130x364R>37487


Never, ever, EVER give up!

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BREWMASTERBILL's Photo BREWMASTERBILL SparkPoints: (31,080)
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8/29/12 2:46 P

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Totally agree and I'm in the same place. But I don't recommend 0 days a week. lol.

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
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8/29/12 2:45 P
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Quite frankly, I'm burned out on cardio. I may give the "even less cardio" approach a spin. I'd rather lift!

Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/


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BREWMASTERBILL's Photo BREWMASTERBILL SparkPoints: (31,080)
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8/29/12 2:37 P

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I'm no trainer, but I bet you could go to 1-2 HIIT sessions a week and not even notice a diff. I went down to 1 20 minute session (a hill run) and actually gained aerobic capacity. My current problem is that I'm now at 0 sessions per week. lol.

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


Current Program bb531.wordpress.com/about/

"In god we trust, all others bring data."

"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip


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8/29/12 2:26 P
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I kinda figured out the same thing, BrewMasterBill- Brought my cardio from four 45 minute sessions a week to three 20-minute HIIT sessions with NO ill effects. Weight not up, building muscle better, and sweating like a mad woman when I leave the gym.

I think I was getting in my own way with the longer cardio sessions.

Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/


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BREWMASTERBILL's Photo BREWMASTERBILL SparkPoints: (31,080)
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8/29/12 2:07 P

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Thanks for the mention 4A. I've recently come upon a personal discovery, by drastically reducing cardio and introducing a heavy lifting plan (barbell training, compound movements, low reps), I was able to put on muscle pretty quickly. I used to be cardio heavy. I used to be a "runner" ... I guess.

The goal in maintenance should largely be recomp. Cardio done to excess isn't really doing you any favors, but sadly it's pushed at SP. Marathons, tris, etc are not the ticket to long term successful maintenance. In fact, I'd go so far as to say they're detrimental.

You know how losing weight is 80% diet? I'd say gaining muscle (not bulk) is 80% of what maintenance is. Cardio is 20% and should ratcheted down accordingly.

Lifting does not have to be done in excess either. A good compound program can be completed in 30-45 minutes and done 2-3x per week.

Working out less time has gotten more results than when I used to do it an hour+ a day, 6 days a week.

Maintenance is a LONG time and it has forced me to get smarter about this.

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


Current Program bb531.wordpress.com/about/

"In god we trust, all others bring data."

"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip


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NANCYANNE55's Photo NANCYANNE55 SparkPoints: (84,880)
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8/26/12 7:07 P
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That's wonderful! Just make sure to respect any limitations your body has created for you. You want it to make you better- Not worse!

Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/


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8/26/12 6:51 P

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Nancy, I'm also new. Have 5 more lbs to go but decided I'd better get over here since I have yo-yoed my entire life. I have been concentrating on losing the weight, but got my weights out of storage and am right now researching where to start. I was in a bad atv accident about 4 years ago - put out sc joint, broke clavicle, all right ribs, screwed up shoulder - and was left couch ridden for a long time (hence the latest weight gain). SC joint not healed so right side not "held" properly, have developed winged scapulas and have a lot of upper body weakness - though did 6 months physical therapy and another year on own faithfully daily (but absolutely no weights allowed then). Well, in May, tired of more and more activities I couldn't do with my grandchildren, I decided to at least get the weight off. What a difference it has made. So this grandmother who worked construction with her husband (helped carry railroad ties for just one example), rode dirtbikes hard (in the desert and in the mts), and was determined since a little girl (with two big burly brothers) to be strong, has decided to not let this be a physical limitation any longer. I quaded this summer - fairly hard in the mts- but have decided that before I sell my dirtbike, it will be because I have decided not to ride it anymore, not because I am not strong enough to. So planning to join in with the weights and want to let you know, that you and others are really helping inspire me.

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LJR4HEALTH's Photo LJR4HEALTH Posts: 32,265
8/22/12 6:56 P

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emoticon Nancy to team sorry I'm late getting to this topic But I love lifting weights Though I'm not very successful at gain muscle / lower my body fat % With me being a person living with Rheumatoid Autoimmune Arthritis Its very important for me to lift weights I'm now using free weights and my own body weight for my routine to see what happens and if the body fat % will go down finally.

Yes I like to pick things up and put them down (I'm waiting for this gym to open in October locally) emoticon

Linda (Florida - Eastern Standard Time )

I am " (we are) spiritual beings having a human experience " Pierre Teilhard de Chardin

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NANCYANNE55's Photo NANCYANNE55 SparkPoints: (84,880)
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8/22/12 5:38 P
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I have the same theory about my tush! Loose skin there that makes me nutz when I get down thinner.

I just posted a blog about my (massive) workout partners lifting routine. Might give you some ideas, if you'd like to take a look.

Edited by: NANCYANNE55 at: 8/22/2012 (17:39)
Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/


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TINAJANE76's Photo TINAJANE76 SparkPoints: (62,174)
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8/22/12 5:17 P

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Thanks, Nancy! I've done some pyramid sets before, so I'd definitely be up for adding them back into my routine. Weight training has really been indispensable for me. I'm convinced that it's been a big help with how I look especially since I've lost a significant amount of weight, along with a history of yo-yo dieting. I know that's done some damage to my body, including causing some of the loose skin, but building muscle definitely seems to have minimized that. The way I see it, I can just have extra skin on my arms or I can build muscle to push out on the skin and at least create the illusion that I have less of it. I look at pictures of when I only weighed about 20 pounds more than I do now and I see a huge difference, especially in my arms. I know people have their own preferences for what's their ideal look, but I'd much rather be muscular than 240 pounds again! Weight training helps me make the most of what I've got.

My name's Tina. I lost more than 90 pounds between March 2010 and March 2012 and have been keeping if off ever since.

Central European Time (CET), Venice, Italy


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NANCYANNE55's Photo NANCYANNE55 SparkPoints: (84,880)
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8/22/12 2:03 P
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TinaJane76- It's a little tricky to lose fat and build muscle at the same time, but it can be done. The easiest way is to lift heavy (pyramid sets is a good way to do this) and try to hold your scale weight pretty much where it is. So if you manage to put on 5 lbs of muscle in a year (we women would have a hard time doing much more than that without steroids), and stay the same weight, your body fat percentage would come down because weight that was fat is now muscle.

Nice side effect is that you will also look better. :-)

Edited by: NANCYANNE55 at: 8/22/2012 (15:59)
Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/


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8/22/12 12:04 P

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Sorry to interrupt this conversation but I have a question that's related but slightly off topic. Nancy, you mentioned the difference between losing fat and gaining muscle and I'm curious as to how that would apply to my situation. I'm content with my weight but would like to both build muscle and lose fat because I feel like my body fat is still a bit high even though my weight is fine. How would my workouts be different if I wanted to lose fat (without losing weight) vs. building muscle?

My name's Tina. I lost more than 90 pounds between March 2010 and March 2012 and have been keeping if off ever since.

Central European Time (CET), Venice, Italy


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4A-HEALTHY-BMI's Photo 4A-HEALTHY-BMI Posts: 5,931
8/22/12 11:58 A

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These blog posts might be helpful for the discussion of "what is bulky":

www.leighpeele.com/bulky-muscles-and
-t
raining-females-the-definition


www.leighpeele.com/bulky-muscles-and
-w
omen-part-deux


Edited by: 4A-HEALTHY-BMI at: 8/22/2012 (11:59)
Never, ever, EVER give up!

From BMI 53 (336 lbs) to under 30. Now aiming for less than 20% body fat.

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NANCYANNE55's Photo NANCYANNE55 SparkPoints: (84,880)
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8/22/12 11:56 A
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How are you defnining "Bulky"? It's impossible to gain muscle without also gaining size. It won't be a tremendous amount of size, but unless you lose fat at the same time (hard to do), you'll very slowly (because we gain muscle slowly) gain size.

Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/


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TANYAP71's Photo TANYAP71 Posts: 337
8/22/12 11:28 A

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I strength train. I'd like to increase my muscle mass without getting bulkier. I've been very successful at making my muscles look nice (by working them and leaning out) but I find it really really hard to actually add muscle mass.... at least through any means I have of measuring it.

I did The Female Body Breakthrough last school year and am trying to decide what to do this school year. I may cycle through that again. I may do TNROLFW. I may mix one of those with workouts from my trainer. I want to lift heavy again. I had a few injuries when I wrapped up TFFB but (I think) I'm long healed now.


There is no secret. Eat less. Move more. Love yourself. benchedbiologist.wordpress.com/


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NANCYANNE55's Photo NANCYANNE55 SparkPoints: (84,880)
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8/20/12 8:24 P
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I've never read New Rules. I just do more or less a body builders program- I have a big, muscle-bound 280 lb workout partner and we do it his way so he can maintain what he's got. It works for me! :-)

Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/


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TINAJANE76's Photo TINAJANE76 SparkPoints: (62,174)
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8/20/12 5:22 P

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I'm not incredibly familiar with NROL4W but from what I can see it's got a similar philosophy to the program I used, at least for the weight training component. I lifted, and continue to lift, heavy. Italians are not used to women training as hard as I sometimes do and I think I scare them at the gym sometimes, lol!

My name's Tina. I lost more than 90 pounds between March 2010 and March 2012 and have been keeping if off ever since.

Central European Time (CET), Venice, Italy


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4A-HEALTHY-BMI's Photo 4A-HEALTHY-BMI Posts: 5,931
8/20/12 5:12 P

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Oh wait. I spoke too soon.

Tina's program is something different.

What confused me is that the NROL4W book has a similar-sounding subtitle:
"Lift like a man, look like a goddess."



Never, ever, EVER give up!

From BMI 53 (336 lbs) to under 30. Now aiming for less than 20% body fat.

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TINAJANE76's Photo TINAJANE76 SparkPoints: (62,174)
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8/20/12 5:09 P

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I guess we're all onto something good, lol!

My name's Tina. I lost more than 90 pounds between March 2010 and March 2012 and have been keeping if off ever since.

Central European Time (CET), Venice, Italy


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4A-HEALTHY-BMI's Photo 4A-HEALTHY-BMI Posts: 5,931
8/20/12 5:08 P

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LOL,

NROL4W = train-like-a-man-look-like-a-goddess.html = New Rules For Lifting for Women

(We're all doing the same program!)

Never, ever, EVER give up!

From BMI 53 (336 lbs) to under 30. Now aiming for less than 20% body fat.

Media
tinyurl.com/4a-healthy-bmi-me
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Weight chart
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Goal 155 +/- 3%


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TINAJANE76's Photo TINAJANE76 SparkPoints: (62,174)
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8/20/12 5:02 P

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I typically change both my cardio and strength training routine every month to avoid boredom and give me a new challenge. I've taken some of my workouts from bodybuilding.com and some from pfitblog.com. I've done a few VERY intense bootcamps, which have given me a taste of what it's like to do competition training. I followed this one in June:

www.bodybuilding.com/fun/train-like-
a-
man-look-like-a-goddess.html


I've loved the results, but I'm also a recovering binge eater, so doing an intense and strict program like that is something I only feel comfortable committing to once or twice a year. I need a more moderate plan the rest of the time.

Nancy Anne, I checked out your blog link and loved your recent one about cheat days. I follow a similar strategy. I've more or less worked out what my calorie average needs to be over the course of the week and shave 100-200 off six days so I can have my splurge meal without guilt or weight gain on the seventh. I did this when I was losing and carried it over into maintenance because it works so well for me.

Edited by: TINAJANE76 at: 8/20/2012 (17:08)
My name's Tina. I lost more than 90 pounds between March 2010 and March 2012 and have been keeping if off ever since.

Central European Time (CET), Venice, Italy


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HOLLY255255's Photo HOLLY255255 SparkPoints: (43,402)
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8/20/12 4:18 P

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I do strength training 2-3 times a week. I follow a program at home- New Rules For Lifting for Women

Holly/Texas. Time Zone: CST; Don't do anything today you can't maintain for the rest of your life; Studies show a mere 11 minutes of weight training 3 times a week is enough to reduce your body fat and raise your metabolism.


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8/20/12 4:02 P
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For me, the cardio is boring beyond belief- staying in one place, doing the same thing. I like variety. And seeing the changes in the mirror (which NEVER happens for me with cardio) is really motivating!

I'd say just do a little- maybe one exercise per body part. Dabble in it. Don't make it a big deal. Sometimes the "no pressure" tactic works best. :-)

Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/


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SKIRNIR's Photo SKIRNIR Posts: 5,177
8/20/12 3:35 P

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Wish I could say that I was working on it. But for me, strength training seems so boring. I join a monthly challenge and can do it for awhile, but slowly I fall out of the habit and have a hard time getting back to it. I do see some changes while I am doing strength training, but just can't get around the boredom of it. Any idea?

3/31/12 Trailbreaker half marathon 13.1 miles in 3 hours 13 minutes
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8/20/12 1:44 P
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Yay! Good to know I am not alone!

TinaJane76, I can yak for eons about the subject. Not only am I an avid lifter, but I'm also a personal trainer. It's my "thing"- One of the big reasons why God put me here on this earth.

I have written/vlogged a LOT about this and related subjects. You can either go to my Spark Page and look them over, or there's a link in my signature line, if you'd like to check it out.

I don't compete, either. I've seen some of the nutty things that lifestyle requires, and cutting diets (I've done two) mess with my head regarding food. As a recovering compulsive over-eater, this is not a healthy place for me to be. I really admire the people who can do those competitions regularly and keep their perspective. I am not one of them. emoticon

Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/


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8/20/12 12:49 P

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I do strength training 2-3 times/week, sometimes more regularly than others. emoticon

Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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8/20/12 9:06 A

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Hi NANCYANNE55! I think I've seen you around Fit to be in your Kitchen's page here and I'm a big fan of Ruben's and the work he does with his clients. I'd love to work with him someday but, unfortunately, my finances don't permit it at the moment. I work very hard on muscle building and nutrition connected to fostering it. I'm definitely not at the same level (commitment or results-wise) as people who do fitness or bikini competitions but I do try to incorporate some of their strategies into my workouts and meal planning. Strength training has made me feel so much more confident about my body and I just love the results of my hard work. I'd love to hear anything you can share on the topic and would be interested in having discussions here about it.

My name's Tina. I lost more than 90 pounds between March 2010 and March 2012 and have been keeping if off ever since.

Central European Time (CET), Venice, Italy


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CELIAMINER's Photo CELIAMINER SparkPoints: (157,863)
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8/20/12 8:42 A

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I started weight training with a personal trainer a couple of years before I started SP, so I went into my weight loss with good muscle I couldn't see under all the fat. As a result, I didn't have the sluggish weight loss that comes with trying to build muscle at the same time as losing fat. And yes, I know, a pound of muscle weighs the same as a pound of fat. I'm talking about the changing ratio of muscle and fat.

Now I'm loving arm definition that just cries out for sleeveless shirts and tank tops, a tummy flat enough to tuck in my shirt, and legs toned enough to wear shorts.

Celia
Maintaining since May 19, 2012


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8/20/12 8:37 A

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Yes ma'am, we do. Check out BREWMASTERBILL's blog post about the importance of lean mass for maintenance.
www.sparkpeople.com/mypage_pu
blic_jour
nal_individual.asp?blog_id=49
72579


There are a number of us around here who like to pick things up and put them down. I'm currently working through NROL4W ( www.sparkpeople.com/myspark/g
roups_ind
ividual.asp?gid=19130
) with the olympic cage in my basement. I do it in combination with yoga to improve my kayaking performance.

I listen to the Fitcast and Leigh Peele's podcasts on iTunes, too.

emoticon

Edited by: 4A-HEALTHY-BMI at: 8/27/2012 (00:32)
Never, ever, EVER give up!

From BMI 53 (336 lbs) to under 30. Now aiming for less than 20% body fat.

Media
tinyurl.com/4a-healthy-bmi-me
dia


Weight chart
tinyurl.com/4A-HEALTHY-BMI-graph

Blogs
tinyurl.com/4a-healthy-bmi-in
dex


Goal 155 +/- 3%


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8/20/12 8:23 A
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Hi! I'm new to the team, too, but my goal is building muscle. I guess you could say I'm a body builder, but I'm really not into it for the freakishly-big look (which only happens for women with steroids, anyhow), as I am for the health benefits.

Maintenance for me isn't so much about scale weight as it is keeping a low (18% or so) body fat percentage. My scale weight actually very gradually goes up (we're talking just a couple of pounds a year) as I add muscle.

Anyone else here of this mindset? Do I have any peers in the group? :-)


Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/


 Pounds lost: 20.4 
 
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