Posts by kmk33

All good info..I can add that CC has a subway item of the cheese slice - which I do always get :) I just add it to my count.

Welcome!!

Sorry to hear about your powder - not sure what flavor, if any, you've got, but here is one idea:

1 scoop powder

1/2 cup  frozen strawberries

1/2 cup frozen banana

1/2 cup plan yogurt

1/2 cup water (or milk)

blend until smooth

I agree with lightly active.

Good for you for adding weights to your routine. Lift as heavy as you can, safely. Women frequently underestimate their strength.

A lot of women on this site have been following weight training programs such as New Rules of Lifting for Women, or Starting Strength (I think that's the correct name), which emphasize using free weights and high weight, low reps for muscle building and fat burn. Not one of us has "bulked" up - most have lost inches and changed our body composition - so you're safe to try if you're interested.

Another great source, to add to those mentioned above,

www.stumptuous.com (that may be the link referenced above, I didn't open it yet.  

So go for the 8s and higher and have fun :)

Spiro is to blame for my new found love for strength training - and I can add one other book to her list of helpful resources: The New Rules of Lifting (NROL), written by the same very cool, very funny, very knowledgeable guys who wrote the New Rules of Lifting for Women (NROLFW).

The biggest difference between the two is that the one for Women has a 7 stage program that can be completed in six months or, and NROL has three different program options: fat loss, strength, and hypertrophy. It also does a better job of explaining the essential moves for lifters and the exercises that accomplish them.

Both are well written and fun to read, while also teaching a lot of complicated information. Both have chapters on nutrition, including providing some answers for your calorie intake question, and are quite persuasive regarding the benefits to lifting.

Happy lifting!

(PS - I just earned my 45lb plates and it feels awesome!)

Wow! That must represent so much hard work, so many good choices, and a lot of positive changes, what fantastic accomplishments!

Hi! I just read your thread - congratulations, what a great feeling!

hair, hare

fair, fare

principal, principle (often pronounced the same way)

Best way to get rid of these ads in the long run is for users not to click on them. If the advertisers aren't making any revenue on the ads, they will not spend money to advertise to us. Advertisers, and the business development / ad sales folks who deal with them, measure the net worth of the advertising by the number of clicks on an ad.

Out of curiousity, and for a bit of fun, if we have to have ads to run the site for free, which advertisers, or categories of ads would folks prefer to see?

Jessrene, I don't think you should apologize. Your criticism is valid and it's a good thing to keep it present for the folks who can make changes to see. I just can't believe that the site doesn't have any control over this.

Edit: missing word, punctuation. 

Congrats on the free-weights, Malkavian!

 I'm not able to advise you on a program although this site does have some good places to look, I'd suggest starting withthe exercise tab on the top navigation bar. There are also some great books to check out. I discovered the New Rules of Lifting for Women through other women in the forums here. I was new to lifting when I started and found it to be very user friendly. The authors who wrote that also wrote the New Rules of Lifting, which focuses on basic moves and gives pictures and descriptions of how to do the exercises. NROL has an awesome nutrition section as well. Body for Life is a book I've heard a lot of good things about - great descriptions on exercise, a little supplement heavy in the nutrition section.

Enjoy your new weights!

Thanks, pmsato, I appreciate the feedback and the suggestion. 

I bought the book a few days ago online (it was on sale and paperback!) and it's arrived. A few friends in the NROLFW group have suggested it also. I've been reading it today and I would agree that it is complimentary to the book for women. I notice new exercises and I like the menu of options for workouts. We've started a new forum in the group for, "Life after NROLFW." You're welcome to join!

I love weight training! If your gym offers it, it's a great idea to meet with a trainer who can show you how to use the equipment, give you a heads up on your gym's ettiquette, and help you by designing a program that meets your goals.

Personally, I found the book New Rules of Lifting for Women to be a great education on the world of free weights and weight training. It's geared mostly for women who want to lose weight, but it's not a weight loss program. The authors are funny, well researched, and offer sound nutritional advice - including the amount of calories to aim for when lifting, how to balance carbs, good fats, and protein for maximum muscle building.

As a total newbie to weights I found it very doable with a little help from the staff at my gym and a lot of support from the group on this site.

I'm sure others will have some good suggestions for you as well. Enjoy!

Melkor,

Thanks for your input. Cosgrove wrote the workouts for NROLFW (I think you already knew that, but just in case), and I've really liked what I've learned and accomplished through those. NROLFW has been my introduction to lifting so I certainly feel more comfortable with a program that has already been designed, and that it is four months of programs is another bonus.

Without being able to read the material, here's what I see as the pros and the unknowns:

Pro:

• Pre-designed workouts by a pro with a strong reputation.
• Nutrition program included
• I'll probably be familiar with several exercises as this author wrote the program I am about to complete.

Unknown:

• Does the material include pictures to help me learn the moves that will be new to me?
• Are the workouts realistic? Here I mean both in the amount of time they will take per session and the strenuousness of each program. NRoLFW workouts generally take an hour and a half from warm up to HIIT. That's about my maximum time available in the gym - would Afterburn take much longer?
• Can I do most of the workouts in my pretty basic gym? I don't have access to kettleballs, for example, which I know he's a huge advocate of lately.
• Is the nutrition element to the book a day-to-day diet plan, which I'm less likely to follow; or a guide with meal suggestions, recipes, and grocery lists - which I am very likely to utilize?

I'll certainly check out RFFL and Warp Speed in the mean time, but if anyone has information about Afterburn I'd appreciate some insight.

Hi Keb,

I'm also doing the NROLFW and my experience is that yes, inches can be lost without a calorie deficit. When I followed the calorie intake suggested by the book I was eating a little over maintenance and I lost two to three inches from my waist and hips. At that time my diet was super clean, not even wine with dinner. Now I'm not as strict and I've gained back an inch, so what the calories are mattered in my case as well.

This would be a great topic to post in the group forum as well, since there are a lot of folks at different places in this same program.

I hope this was helpful,

Kristen