SparkPoints: (694)
Fitness Minutes: (529)
Posts: 39
5/13/13 11:39 A

Wow Stardust 2K4! The amount of weight you have lost is amazing! On the subject of muscle...muscle is metabolically active tissue, in other words it burns calories maintaining itself. The estimate is that each pound burns 25-50 calories per day. Fat burns nothing. The one thing to realize is that muscle weighs 7x more than fat, so as you gain it your # on the scale might initially go up, although your metabolism will too. The more you have, though, the less body fat you will have at the same weight. If you have the time, adding in some more weight training would for sure be helpful. One thing I do if the gym is not too crowded is pick out an upper body machine and a lower body one and alternate. That way one body part is resting while the other is working, and you are never just sitting there at the machine not exercising. The way you can tell if you are losing body fat is by the way your clothes fit. Keep up the amazing effort!

Edited by: JUNEBUG0511 at: 5/13/2013 (11:40)

current weight: 136.2

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118

SparkPoints: (694)
Fitness Minutes: (529)
Posts: 39
5/12/13 8:19 P

Hello All!
I am actually not new to weight lifting. My original inspiration to start lifting was the first Ms. Olympia, Rachel McLish, way back in the 80's. So...I have been lifting for about...28 years or so. I really got serious and learned what I was doing in 2000, and won my first and only body building competition in 2001. So what happened? I was able to stay in shape and thin even through nursing school...but then 3 years ago I got re-married. I suddenly was introduced to habits that I had never had before, and I lost my work ethic in the gym. 25 lbs of fat later, I have my work ethic back, and I am striving to get my nutrition back under control. I for sure am not happy with my appearance even though I still carry quite a bit of muscle. Glad to meet all of you and hope we can be a mutual support for each other!

Edited by: JUNEBUG0511 at: 5/13/2013 (11:26)

current weight: 136.2

140 134.5 129 123.5

118

Posts: 1,264
4/26/13 1:54 A

Hello! I just joined the team. What really got me to join was the fact that I'm getting closer to my goal, and the bulk of the weight I've lost so far (81 pounds) has been done with cardio. My routine is usually 60 minutes a day 5-6 days a week.
After I lost the initial weight, I took the end of 2011 and all of 2012 'off' and just maintained my weight loss. I also just wanted to kind of relax and enjoy how far I've come.
I'm now at a point where I want to get to my goal weight, and also develop some muscle. I still like the 60 minute cardio sessions, whether it's 30 minutes at a time on different machines, or 60 straight minutes on one. I kind of feel like I'm still too overweight to drop the amount of cardio I'm doing. Am I correct in thinking this? On a good note, I've added weight training. I do about 20 minutes worth about 3-4 days a week, but I feel like I could be doing more, or at least more of a variety.

Edited by: STARDUST2K4 at: 4/26/2013 (01:56)

current weight: 242.6

257 237.75 218.5 199.25

180

Posts: 113
4/21/13 8:39 P

Greetings! I am a runner in need of some strength training. My physical therapist explained to me that I am hyperflexible... this seems like it'd be good thing since there is so much emphasis on flexibility for runners, right? Not so much. Because I have not worked on core and lateral lower extremity strength training, the hyperflexibility resulted in misalignment of my left hip. We worked on it 3 days a week for 4 months so it's back in place and the surrounding muscles are strong enough to keep it there. My fear is now that I have been discharged from PT I will slack off on my strength training (because I'd rather spend the time running!) and end up re-injuring myself. I joined this forum to have some accountability and to get some new ideas for quick and effective strength training so I can spend more time running and prevent injury and maybe even get tone in the process.

Posts: 9,504
4/16/13 2:17 P

Hi! I am new to weight training. I know I need to weight train, but can't seem to make myself do it. I have always had a strong dislike to wt, but plan to change that, effective now! Any suggestions you may have are much appreciated and welcome!

Cardio is not my problem...I will walk, hike, ride bikes, run...you name it, I will give it a shot, but the weights are a different story! I would like to lose about 30 pounds and tone up all of me!

Looking forward to creating new habits and getting to know everyone.

current weight: 166.0

198 183.5 169 154.5

140

SparkPoints: (179)
Fitness Minutes: (100)
Posts: 8
4/3/13 3:58 P

Hi I am fairly new to weight training. Diet and running/ Zumba a couple of times a week have accounted for my 25lb weight loss up to now. Unfortunately I still have about 45lbs to go and my body is starting to look flabby from the weight loss--- NOT the look I was going for .

That being said, I am pretty strong, mostly from hoisting a 40lb toddler around and being too lazy to bring in the groceries in multiple trips . I have started the Nerd Fitness Routine (Level 1: Rookie) and so far, so good.

I work out at home, so I am interested in keeping the challenge level up without having to join a gym.

Pounds lost: 0.0

0 14.25 28.5 42.75

57

SparkPoints: (4,898)
Fitness Minutes: (4,393)
Posts: 35
3/13/13 5:10 P

I'm trying to bump up my strength training...usually I only did it if it was in one of my workout videos. Now, I'm trying a circuit type workout 2x week. The heaviest weights I own are 8 lbs, so that's not much, but it's something to start with. I've always had an athletic build, but at 5'2", I need all the the help I can get at keeping my body fat percentage down! I'd love some tips on how to build muscle and how to keep the workouts challenging.

SparkPoints: (4,898)
Fitness Minutes: (4,393)
Posts: 35
3/13/13 5:09 P

I'm trying to bump up my strength training...usually I only did it if it was in one of my workout videos. Now, I'm trying a circuit type workout 2x week. The heaviest weights I own are 8 lbs, so that's not much, but it's something to start with. I've always had an athletic build, but at 5'2", I need all the the help I can get at keeping my body fat percentage down! I'd love some tips on how to build muscle and how to keep the workouts challenging.

Posts: 38
2/26/13 10:20 A

LUCIASMUM,

You sound like you're on the road to success!!! keep posting! i will try to be here for you!

Total SparkPoints: 1,197

	1,000 1,374 1,749 2,124	2,499
SparkPoints Level 5

Posts: 38
2/26/13 10:13 A

GETFITCRYS,
WOW! P90X! i'm impressed!

Edited by: KATPAINE at: 2/26/2013 (10:16)

Total SparkPoints: 1,197

	1,000 1,374 1,749 2,124	2,499
SparkPoints Level 5

Posts: 38
2/26/13 10:05 A

TABBIE28,
You are doing great, keep posting!!! it helps. i'll try to be here for you. i'm not a certified trainer, but i trained in the beginning with people who competed and won. also, trained with professional wrestlers. i don't have a partner right now and that's a bummer.

Total SparkPoints: 1,197

	1,000 1,374 1,749 2,124	2,499
SparkPoints Level 5

SparkPoints: (6,125)
Fitness Minutes: (8,630)
Posts: 225
2/25/13 4:39 P

Hello everyone, I'm new to this team and have recently started to lift weights this is the routine that I am currently doing 12 reps 2 sets of each I mostly work with a barbell but have a few I do with the dumbbells here it is as follows I do weighted squats, overhead press, bicep curls,chest press with the barbell and I do chest flys, bentover rows, and tricep extensions with the dumbbells I use a 20 lb barbell and 7.5 lb dumbbell for chest flys and10 lbs for the bentover row and tricep extensions. I try to do this at least 2x a week for now.

Pounds lost: 8.0

0 16.25 32.5 48.75

65

SparkPoints: (303)
Fitness Minutes: (160)
Posts: 2
2/7/13 11:03 A

Hi everyone! I joined this team way long ago but never introduced myself or stayed active in sparkpeople at all. But I'm here now and I've started working out again. I'm actually on my 3rd week on p90x. I'm hoping I can get some guidance and tips :)

Posts: 7,350
2/6/13 4:37 P

Welcome!

current weight: 124.6

126 124.5 123 121.5

120

SparkPoints: (2,960)
Fitness Minutes: (2,107)
Posts: 68
2/6/13 11:31 A

Hello I'm Cheryl and I'm 29.

I've only been lifting weights for a little over a month but I feel I'm making good progress.

I'm doing a full body session 2-3 times per week. I'm working upto 3 times still at the moment because of soreness the day/days after working out. I've just been making sure I wait until its gone before I do it again. I've been averaging 5 times over 2 weeks though so I'm almost there.

I'm still learning how heavy is right for me and I suspect I'm still lifting a little lighter than I could be at times but I'm sure working my way upto that is a good thing.

I only have a set of adjustable dumbells for now but I've almost outgrown the set I have so I'll be needing more soon.

I feel lifting has had a huge impact on my body shape and fat loss already. I have dieted lots over the past 10 years but I have never had such dramatic results as I feel I am getting now.

I have lots to learn still so I hope to find out more from you ladies.

Posts: 197
1/18/13 1:11 P

Hey everyone! I started weight training on January 1st. I am only using an 8 pound weight but at the end of each circuit I am struggling so I am not moving up yet. My goal is to be using 15-20 pounders by the end of the month. I have finally moved past my weight(I have always been skinny fat), and am not focusing on building muscle and decreasing my body fat percent just a little.

I want people to see me in a tank top and say "Dang, she has nice arms"

Edited by: BLUZCHICK at: 1/18/2013 (13:11)

Pounds lost: 16.0

0 5.5 11 16.5

22

SparkPoints: (42,001)
Fitness Minutes: (58,126)
Posts: 43
1/8/13 5:43 P

I'm not new to Spark, I've been here for over two years, but I'd been focusing more on weight loss than muscle building. Now I really want to pack on some pounds of muscle, and lower my body fat. Any tips and hints I can gain from hear will really help me out :)

SparkPoints: (1,766)
Fitness Minutes: (40)
Posts: 33
1/6/13 2:15 P

Nice to meet you, Jennifer! Your goals seem realistic and something motivating to look forward to.

current weight: 218.2

220 200 180 160

140

Posts: 4,391
1/3/13 5:55 P

Greetings. I'm new to this team, but not new to strength training. I've been working out consistently at the gym for almost a year now and was doing some of the basic strength training exercises from SP for three or four months before that. I'm here to see what new information I can learn.

I'm Jennifer May, commonly called Blue because I don't like shortened versions of Jennifer. I'm 43 (going on 44 on St. Patty's Day).

My first exposure to Strength Training (around 15 years old) was one quarter of a P.E. class we had a choice between two things and I chose the Weight Room. Loved it, even if I never met my goal of doing an unassisted pullup.

I feel a little out of the loop sometimes because I don't perceive myself as a body-builder with the kinds of goals most programs and routines trumpet. I'm not interested in maximizing my calorie burn or seeing amazing muscle development in 3 weeks or 12 weeks. I'm not interested in "clean eating" or lots of supplementation (outside of protein powder, multivitamin and fish oil).

I'm simply interested in strengthening my body and maintaining a level of fitness that allows me to remain active and healthy for many years to come.

My goals are to:

1) Maintain and build muscle tissue
2) Maintain good bone density
3) Improve my overall musculoskeletal system (joints, tendons, ligaments, etc)
4) Enjoy long-term measurable improvements in fitness and ability
5) Have FUN!

Hope to get to know some of you other Iron Maidens and see if this Team fits a niche for me.

current weight: 178.0

250 226.25 202.5 178.75

155

SparkPoints: (3,092)
Fitness Minutes: (3,019)
Posts: 261
1/2/13 1:56 P

Hi Charity...congrats on all your hard work so far...I think you will make your goal because of your determination. I think that it is not your height or build that makes you "heavier in weight and light in fat"....I think it is because muscle weighs move than fat...but because it makes your body sleek and lean and tight(like a glove fits your hand)...you can wear smaller sizes. Keep up the good work! 55

Pounds lost: 20.0

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35

Posts: 131
1/1/13 8:15 P

Hi, been Sparking since August and just found the team as part of my commitment to join a few more teams in 2013. I've been using New Rules of Lifting for Women for ST. I like it because it's mostly free weights and large muscle groups. My main goals are to create enough strength to support my first love, trail/mountain running. As off road steep courses require balance, core strength, and massive friggin' lungs I'm trying to us the gym to speed up the process of going from Mum to Machine! I run 5xdays a week mostly outside on trails. I'm lucky to live next to recreational land that goes for miles and miles. I love ST on its own and I plan to one day conquer the pull up and chin up but I'm happy to be able to do 10 regular push ups and a 90sec plank!

I do have a curiosity that you ladies may understand better than me. My partner and I bought a Tanita Ironman body composition scale for our Christmas present. I was very surprised to find (at the optimal time of day and hydration) that I was low body fat and high lean mass. I am 5'8" and weight 74kg (163lbs). However my lean mass is calculated at 57.3kg (126lbs) and my body fat at 19% making me 'Very Muscular' according to Tanita. I am apple shaped so I have great legs and my upper body looks pretty lean from running and lifting, however I have love handles and a post-three-baby tummy (as well as still wear a 32DD bra). Based on these figures my goal of 15% body fat will land me at 66kg (145lbs) (if I maintain my lean mass).

Would those who calculate their body fat say that 15% at 145lbs is normal? Is it my height or build that makes me so heavy in weight, yet light in fat? I'm always freaked out by people who aim to weight 125lbs (I passed that number in junior high) but maybe Tanita has finally explained why I can weight heavy yet wear smaller sizes. Any thoughts on the topic will be greatly appreciated.

And I am not ungrateful for the very welcome news that I am more fit than I thought. It was a great Christmas present to find out I was much further along to my goal. Now to lose 8kg (17lbs) of fat by my next race day!

Pounds lost: 0.0

0 4 8 12

16

SparkPoints: (26,226)
Fitness Minutes: (19,697)
Posts: 983
12/11/12 2:55 P

I did strength training in high school but once it wasn't a requirement I stopped. I'd love to get back into it. Right now I'm mostly using my body weight and sp vdeos, but I'm reading about how much it helps with pretty much everything, including mood, which is a problem for me. I hope I can stick with it.

SparkPoints: (32,904)
Fitness Minutes: (16,525)
Posts: 2,209
12/7/12 4:31 P

Great! Hope you enjoy the DVD. One resource that is awesome is bodybuilding.com. They have a wonderful database of moves with videos, as well as alternatives. You can always use the search tool. Here is a link to the navigation I like because you can click on a specific body part:
www.bodybuilding.com/exercises/
Just signed up for your blog. Need to hit it tomorrow to read the posts:) I'd say look for mine but I am simply horrible with blogging. Last one was in August I think. LOL
Have a great weekend!

SparkPoints: (6,455)
Fitness Minutes: (6,357)
Posts: 161
12/7/12 3:41 P

Thanks for the advice K. I´ve ordered a strength training video from SP and waiting for it to arrive. Think it would be easier with a little help. I will also add assisted pull ups :) Watch out for my blog when I can do one.

Pounds lost: 0.0

0 4 8 12

16

SparkPoints: (32,904)
Fitness Minutes: (16,525)
Posts: 2,209
12/1/12 5:48 P

Hi and welcome to the team!

My favorite leg moves are squats, lunges and step ups. As for the pull ups, those things are my nemesis. I STILL cannot do them unless they are assisted. I keep plugging away though. One day...one day:)

Think people's workout times will vary. I just mixed it up again and am doing shorter workouts. Between 30 & 45 mins. Have done longer. Legs are my longest workout. Shoulders the shortest. I do shoulders with abs usually, because I have bad shoulders (joint issues) I don't like to combine them with anything else and try to not over do it. My favorite workouts are strength training. Not a huge lover of cardio. Cut back for the next four weeks and am keeping with 3-4 days. Still do it and kind of look at it as a necessary evil:)

SparkPoints: (6,455)
Fitness Minutes: (6,357)
Posts: 161
11/30/12 11:39 A

Hi, I've just joined this team. I'm not a bad weight, although i would like to lose a little, thats not my main body issues. I want to get stronger, firstly I rock climb and my upper body and ab strength lets me down. I also want to tone my flabby thighs. I walk on the hills about 4 times a week, but would love to cycle to increase my leg strength. Not sure whats best for my bottom/thighs. i find it difficult to know what diet, exercise is going to target all my 'problem' areas. I have revently bought a pull up bar and although I can't do one pull up yet, I do hang and will try and increase that, but not sure how long to work out on that. Any ideas on how long i need to strength train for in one session. I am new to strength training and have no idea. Any suggestions would be welcome. Hoping this is the right team for this kind of support :)

Pounds lost: 0.0

0 4 8 12

16

SparkPoints: (32,904)
Fitness Minutes: (16,525)
Posts: 2,209
11/28/12 9:51 A

Welcome to the team Terrie & Dawn!!!

Posts: 4
11/27/12 7:25 P

Hi my name is Dawn, and I am a beginner to the strength training game. I look forward to learning new techniques and moving forward with my new found goals.

Posts: 99
11/23/12 2:23 P

Hi, I'm Terrie, I have been back on SPARK now for a few weeks and just wanted to take the time to say hello and introduce myself!

Love the support here!

Body Fat %: 26.6

34 30.5 27 23.5

20

SparkPoints: (32,904)
Fitness Minutes: (16,525)
Posts: 2,209
11/14/12 8:20 A

Posts: 7,350
11/13/12 9:45 A

Welcome Ladies!

current weight: 124.6

126 124.5 123 121.5

120

SparkPoints: (6,019)
Fitness Minutes: (5,573)
Posts: 54
11/13/12 6:37 A

Hi, everyone -
I'm new to the group and am excited to see what an interesting and helpful team this seems to be! I have always been hit-and-miss with my strength training. Even when my weight has been where I want it, I've been more skinny fat than toned. Currently, I am about 10-15 lbs overweight and am determined to not only drop the weight but be toned, too! I have cleaned up my eating and work out with weights at least 3 times a week. Looking forward to the support this team has to offer!

Brandi

SparkPoints: (130)
Fitness Minutes: (126)
Posts: 18
11/11/12 7:46 P

Hello!

New here. New to strength training. Trying to educate myself and develop a good plan!

Open to any and all suggestions!

Thanks!

SparkPoints: (32,904)
Fitness Minutes: (16,525)
Posts: 2,209
10/24/12 8:03 A

Good morning and WELCOME Mandy:)

SparkPoints: (31,404)
Fitness Minutes: (14,660)
Posts: 1,438
10/22/12 7:59 P

Welcome & get ready to kick your own butt

current weight: 186.0

186 178.25 170.5 162.75

155

Posts: 7,350
10/21/12 3:33 P

Welcome to the team!

current weight: 124.6

126 124.5 123 121.5

120

SparkPoints: (406)
Fitness Minutes: (573)
Posts: 29
10/21/12 2:35 P

Hi All-
I'm a newby and super excited to find this group!
I am way out of shape and need direction with weight training. I went from a lean 140 to a chubby 180 and I feel like crap. Hoping to find some guideance on where to begin.

Mandy

SparkPoints: (31,404)
Fitness Minutes: (14,660)
Posts: 1,438
10/8/12 1:53 P

welcome DANAEBOYCE1, omg 15lbs? Lol I struggle with 8ers, keep it up & you'll be @25 in no time!

current weight: 186.0

186 178.25 170.5 162.75

155

SparkPoints: (31,404)
Fitness Minutes: (14,660)
Posts: 1,438
10/7/12 8:14 P

Welcome Rhonda,

I love ST, there are so many great exercises, lol go crazy!

current weight: 186.0

186 178.25 170.5 162.75

155

SparkPoints: (32,904)
Fitness Minutes: (16,525)
Posts: 2,209
10/6/12 10:06 A

Happy Saturday and Welcome Rhonda! I'm with ya going after those "cuts"! Working on my diet to lean out more.

Posts: 7,350
10/5/12 7:53 P

Hello all!

I am new to the team but not new to strength training. I love it. I am a runner and ST has helped me so much. But, I do want to get more serious about ST as I would love to see the "cuts". Hoping this team and some added research will guide me along the way.
Looking forward to interacting and meeting everyone.

Rhonda

current weight: 124.6

126 124.5 123 121.5

120

SparkPoints: (32,904)
Fitness Minutes: (16,525)
Posts: 2,209
10/3/12 7:27 A

Good morning and welcome Danae:) When I started back with weights I was shocked by the weight I needed to use. Fabulous thing is you find your way back pretty quickly:) I love ST!

SparkPoints: (7,143)
Fitness Minutes: (5,649)
Posts: 139
10/1/12 6:50 P

I am new to the group and I love weight lifting. I just started again, but I havent done it since I was a lot younger. Maybe 10 years ago. I loved it then, and I love it now. I just wish I hadnt let my body get so weak. I struggled doing bicep curls with 15 pounders today. I used to do 25 pounds. I'd like to do much higher weights than that, though.

May Minutes: 0

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SparkPoints: (32,904)
Fitness Minutes: (16,525)
Posts: 2,209
9/30/12 10:39 A

Welcome Temami:)

Posts: 459
9/29/12 11:31 P

Hi fellow Maidens,
I am new to the group but not new to strength training. I started lifting regularly last year, and I love what it's done to my body. I lost fat, gained muscle and strength. I would love to share ideas and routines with you so the workout is more varied and interesting.

current weight: 122.0

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120

Posts: 4,846
9/29/12 7:40 A

Pounds lost: 30.0

0 13.75 27.5 41.25

55

SparkPoints: (32,904)
Fitness Minutes: (16,525)
Posts: 2,209
9/28/12 9:10 P

LOL! I haven't been over here in awhile. Perfect timing:) LFF is around here too. There are a great bunch of knowledgeable sparkers on this team. It has been helpful to me.
Have a great weekend!!!
(((hugs)))

Posts: 4,846
9/28/12 8:16 P

Kristin! Must be a good team..!!!

Pounds lost: 30.0

0 13.75 27.5 41.25

55

SparkPoints: (32,904)
Fitness Minutes: (16,525)
Posts: 2,209
9/28/12 8:25 A

WELCOME all!!! Fancy meeting you here Linda:)

Posts: 4,846
9/28/12 6:55 A

Hi-just joined-looks like you've got some interesting message boards!

Pounds lost: 30.0

0 13.75 27.5 41.25

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SparkPoints: (26,880)
Fitness Minutes: (18,684)
Posts: 821
9/26/12 1:23 P

Hi, I am Larissa and I just joined this group because I want to incorporate more of strength training in my routine. I would like to one day compete in a bikini competition and I am also looking for fitness buddies.

Pounds lost: 6.2

0 7.05 14.1 21.15

28.2

SparkPoints: (47,690)
Fitness Minutes: (38,261)
Posts: 229
9/24/12 11:30 A

I turned 50 this year and had reached a goal of fit by fifty which may seem like a generic goal, but meant I was no longer considered obese or overweight - I am in a healthy BMI. I have 10-15 lbs. more I want to lose, have worked with a trainer once a week since joining the gym on 2009, and for he past year and a half have improved my appearance of arms and legs, however I cannot get red of that fat around the middle. It's all at my waist and upper hips.....I hope I can find some tips here to help work on that problem.....

SparkPoints: (18,152)
Fitness Minutes: (26,021)
Posts: 118
9/23/12 9:10 P

New to the group, not to SparkPeople. I need some motivation and accountability to keep on track with my strength training and fat loss goals. I would like to lose 10-20 more pounds and 5-10% more body fat, but I've been stuck at my current weight for about a month. I need to tighten up my diet a little and regain my self-discipline with daily exercise (I currently run 5 days/week training for a half marathon on Oct 21 but have slacked on the weight training). I'm hoping this group will help :)

current weight: 132.5

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