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JAZZEJR's Photo JAZZEJR SparkPoints: (435,709)
Fitness Minutes: (156,836)
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2/3/13 12:04 A

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Fantastic article. Thanks so much for sharing. I've put it on my desktop.



If you think you can do a thing or think you can't do a thing, you're right.
~Henry Ford

Nothing tastes as good as skinny feels.
~Kate Moss

 current weight: 140.0 
JENNILACEY's Photo JENNILACEY SparkPoints: (81,972)
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2/2/13 4:07 P

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... so I know I've been doing it all wrong for about 5 months, lifting Barbie weights and following exercise videos. I finally got some heavier dumbbells around Christmas time and threw my 5 pounders in the closet. My program has still been far too reliant on JM videos even though I now use 8 lbs. I follow up her shred with a regular strength workout and do her BFBM as my cardio. I started using the 15's for bicep curls, deadlifts and squats for the last month and for the first time in 6 months I actually saw improvement! So finally the light bulb went off in my head to really get serious about lifting heavy and ditch the JM videos. I also want to incorporate 10-15 mins of HIIT followed by 30 mins of low intensity cardio into my program. First problem, I'm stuck in the house without equipment. Would doing something like high knees followed by low intensity jogging intervals work for this?

My husband has barbells and a bench. Problem is; it's outside and doesn't fit in our house so it's sort of off limits until the spring. But I can use his hand barbells for added weight. I'd like to pick up a pull-up bar as well as resistence bands in the future when I can fit them into my budget. I also have a deflated swiss ball I haven't used since last time I *attempted* ST. So that's it for equipment.

My short term goals are to begin transitioning to maintenance. My only concern is that I'm still carrying a lot of abdominal fat from my pregnancies. I'm looking pretty thin and toned everywhere else (I seriously cannot believe the tone I've gained in just the last 6 weeks by simply upping my weights) and even my obliques are starting to look flat and toned. It's the pot belly in the middle that's doing my head in. So I'm not sure where to go with that? I imagine it would be helped by my future goals. I'd also like to know what steps I can take while working up to maintenance to start prepping for my next phase considering I don't have access to certain equipment. What would be a good workout plan while I'm in this phase?

My future goals are to change my body composition. I want to gain lean muscle. I want to reduce body fat through perhaps a program of cutting/bulking. But I'm still a bit loss on where to begin and how I should adapt my exercise program and nutrition plans for these goals.

I found this article and it seems very informative and straight forward. I like the 12 week fitness plan (
e-female-training-guide.html) and was thinking of following it once I get access to the bench and a pull up bar.

Edited by: JENNILACEY at: 2/2/2013 (16:14)

Take your focus off the Marshmallow.

"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.

273 Maintenance Weeks
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