Posts by maha-kisa

Original Post by sherry_goldilocks:

I am willing to put in effort - but I don't know how.

Then educate yourself. I would start here:

http://www.precisionnutrition.com/fat-loss-co urse-for-women-day-1

http://www.precisionnutrition.com/fat-loss-co urse-for-women-day-2

http://www.precisionnutrition.com/fat-loss-co urse-for-women-day-3

http://www.precisionnutrition.com/fat-loss-co urse-for-women-day-4

http://www.precisionnutrition.com/fat-loss-co urse-for-women-day-5

And if you have plenty of time on your hands, read their articles and blogs: http://www.precisionnutrition.com/blog

Diet: increase calories to 1800. 6 meals. a little more carbs for breakfast and around workouts

Workouts: forget the elliptical. 3 heavy lifting days (1 h), 2 moderate days (1 h), 1-2 FULL recovery day (stretching/yoga is OK), no more than 30 min cardio 3-5 days. Aim for HIIT (no more than 16-20 min) on a spinning bike, rower or sprint outside.

There is a REASON why you were  losing weight with simply walking - you did not torture your body on an insanely huge deficit with extremely high volume. Eat smart. Train smart. Rest and recover. This is how you lose weight. Not by under-eating and forcing your body to turn into an efficient cardio machine. You want to be LESS efficient, not more (so you burn MORE fuel to perform the same amount of work). 2 hours of cardio a day is the WORST  thing you can do to your body. Are you seriously going to spend 3 hours at the gym EVERY DAY for the rest of your life?  Eating 1200 kcal? NO. Make this a lifestyle change, not a crazy dash for that mythical "ideal" number on the scale.

Original Post by loricooke:
Really? I thought a realistic weight loss was 1 to 1.5 pounds per week? Currently I'm at 192 (have lost 4 pounds so far since I started) and my goal weight is 140.

For a few months - yes. At first you may even be dropping 2-2.5 lbs a week. But eventually it will slow down. You will hit a few plateaus, it's normal. The closer you get to the goal, the slower it will get. I am not saying it's impossible, I am saying it _may_ not be realistic.

And yes, it is possible to get too much info. Just DO IT :) Set yourself short-term goals, and stay positive.

Alright, sounds like a troll. I won't believe it's a real ED, the fit is just "too perfect".

I am training for Figure, ~6 weeks out. No coach, but I attend posing seminars and have a  PT. I am on my own for nutrition.

Original Post by linden:

0.5kg if you are doing deadlifts. That's allowable.

 

WHAT? DEADLIFTS? You gotta me kidding me. That's for guys!

You have 24-36 ratio and you're complaining about it? ;)

On a serious note, I know what you're talking about. And yes, you have some acceptance to do. I am 5' 3.5", and had been around 105 for a long time until I started bulking for a competition this year. My waist is around 24' and hips 36", thighs around 20". Sound familiar? And yes, I have (had?)  a ridiculously skinny upper body compared to my hips.  The only way to make it more proportionate is to build a nice backs and shoulders. Not only will you look and feel better, you will also reevaluate certain things in the process, because lifting heavy weights and doing a serious, well-designed program does something wonderful to those crazy minds of ours. Ditch 5-10 lbs weight, grab a barbell, build your deadlift to at least 135lbs, bench press to 60, shoulder press to 2x25 lbs dumbbells, and then see what you think about your body. Trust me on this one.

We aren't as lucky here in Canada - we don't get the GRIT series :( And there's no plan to bring it in yet. As a BODYATTACK instructor, I was soooo looking forward to it, wanted to get certified as soon as I heard about pilot sessions 1.5 years ago. Alas, it's not meant to be.

BODYCOMBAT is inspired by martial arts, usually low-impact, with the focus on the core and upper body. BODYATTACK is a sports-inspired,  high-impact cardio workout, focuses more on legs (although we try to emphasize upper body too, people tend to have weak armlines). Neither class uses any equipment.

In Attack we have 2 cardio peaks - tracks 4 and 9. Slowly building the intensity up from the warmup through the Aerobic track #3. Track 5 is your "active recovery"", i.e. pushups with more cardio (insert an evil smiley here). Then running (around the room, and meeting in the center), agility (training speed, change of direction, it's the sports track - soccer, baseball, basketball, etc- inspired), then Intervals and Power (2nd peak). After that we work on lower body conditioning, do a core track, and a cooldown.

BODYATTACK is definitely more intense than COMBAT or STEP, but we have options for everyone - there is a non-impact alternative to every move, so that everyone can do the class (including 8-month pregnant- or 70 y.o. ladies)

Original Post by kcarmi:
Les Mills is quite the entrepreneur! One of the instructors was telling me that it costs her $45 for each class every new release and she teaches 3 different classes. Multiply that by over 100,000 instructors around the world. Not a bad income every 3 months!!!

Do you have any idea how much they are paying in royalties for the music? We're talking millions $$$ per release. Believe it or not, they are not profiting as much as you think. These guys really believe in what they do, and Les Mills culture is amazing. I am proud to be a part of it.

I am a BODYATTACK instructor, absolutely LOVE it, and $45/DVD/quarter is not so bad. If you teach 2 or more programs, there are often rebates offered for 3rd or 2nd programs.

In addition to my own classes, I do BODYFLOW/BALANCE regularly. I have done BODYPUMP in the past, but not often these days, since I switched to heavy lifting.

BODYJAM is fun if you can dance. I can't, so every time I try it I get mad at myself for not being able to follow and don't come back for another year or two :) Next time it's the same  - rinse, repeat. :)

BODYCOMBAT is a good cardio workout too, but not exactly my cup of tea. I am a 100% Attacker :)

Btw, Zumba is NOT a Les Mills class. They have a new alternative to Jam with is more similar to Zumba (i.e. easier chorey than JAM)  - it's called Sh'bam.