Anyone want to shape up in 2018? A continuing journey.......

FoxyRedLa · January 2019

Good job all!! Thanks for that link curm! Interesting. I have not gained any weight thru the holiday season but I have not lost either. Have not been tracking my macros so I know I've gone over all of them. Been busy. Started swim lessons with the kids but with MI winter weather 2 sessions have ready been cancelled. Looking forward to spring and getting outdoors more. I've only completed 2 at home workouts hoping to increase that. still chipping away at that belly fat. Teenage drama and defiance may just be the death of me.

Happy new year all!

oftenreading · January 2019

The Juggler said:

So I'm down about 10 pounds since Thanksgiving when I decided to get back on the horse. Goal is to drop about 35 total. Short term goal would be to lose another 10 by mid March when we go on vacay. It's amazing what just 10 pounds can do for you though. I feel a bit more limber and, mentally, it's so encouraging to see that drop that losing more doesn't seem as impossible as it does when you first start out.

It's also amazing to see how much weaker I am after not lifting much at all over the last 3-4 years! All the time I used to devote to working out was put towards learning and becoming a... still pretty shitty golfer! Whole body is sore right now.

YOU ARE down ten pounds.

Congrats

.

rgambs · January 2019

Good work Juggles!

Thoughts_Arrive · January 2019

I've been doing weights every second day.
I have not gotten big muscles at all. Still the same thin arms. Still struggling to complete my sets of bicep curls at the same weight. Still struggling to complete 10 reps of bench dumbbell presses at the same weight.

Why?

I am sore post workout, I have my protein shake immediately afterwards, I'm doing the program a personal trainer worked out for me.
I believe I have put on muscle as my waistline is smaller as I can now fit into jeans I could not fit into for 2 years plus I can tighten my belt to the third last notch. With this waistline I am usually about 85kgs but I weight in at 91kgs. Or is it internal fat I still have which is making me think I have put on muscle?

Getting frustrated with my lack of progress. I want bigger arms dammit.
I just look toned now and have a V shape because my lats have grown.
Was seriously thinking of giving up.

rgambs · January 2019

Thoughts_Arrive said:

I've been doing weights every second day.
I have not gotten big muscles at all. Still the same thin arms. Still struggling to complete my sets of bicep curls at the same weight. Still struggling to complete 10 reps of bench dumbbell presses at the same weight.

Why?

I am sore post workout, I have my protein shake immediately afterwards, I'm doing the program a personal trainer worked out for me.
I believe I have put on muscle as my waistline is smaller as I can now fit into jeans I could not fit into for 2 years plus I can tighten my belt to the third last notch. With this waistline I am usually about 85kgs but I weight in at 91kgs. Or is it internal fat I still have which is making me think I have put on muscle?

Getting frustrated with my lack of progress. I want bigger arms dammit.
I just look toned now and have a V shape because my lats have grown.
Was seriously thinking of giving up.

Arms are slow to grow, the best thing you can do to grow your arms right now is to grow your legs, believe it or not.
Leg work drives increases in every kind of growth factor. Squat as heavy as you can and then work your biceps immediately after.

Try to cultivate the attitude that Rome wasn't built in a day, and you are on the fitness train for life. That's the only path to long term success.
It's easy to get caught up on short term goals, and it can be very motivating to do so, but if you don't keep that "in it for life" mantra in the back of your head, you can easily be discouraged by a perceived (or real) lack of progress.

I didn't get bigger or stronger for most of the entire last half of last year. Progress usually comes in bursts, one day you will just notice, boom, there it is.

Thoughts_Arrive · January 2019

rgambs said:

Thoughts_Arrive said:

I've been doing weights every second day.
I have not gotten big muscles at all. Still the same thin arms. Still struggling to complete my sets of bicep curls at the same weight. Still struggling to complete 10 reps of bench dumbbell presses at the same weight.

Why?

I am sore post workout, I have my protein shake immediately afterwards, I'm doing the program a personal trainer worked out for me.
I believe I have put on muscle as my waistline is smaller as I can now fit into jeans I could not fit into for 2 years plus I can tighten my belt to the third last notch. With this waistline I am usually about 85kgs but I weight in at 91kgs. Or is it internal fat I still have which is making me think I have put on muscle?

Getting frustrated with my lack of progress. I want bigger arms dammit.
I just look toned now and have a V shape because my lats have grown.
Was seriously thinking of giving up.

Arms are slow to grow, the best thing you can do to grow your arms right now is to grow your legs, believe it or not.
Leg work drives increases in every kind of growth factor. Squat as heavy as you can and then work your biceps immediately after.

Try to cultivate the attitude that Rome wasn't built in a day, and you are on the fitness train for life. That's the only path to long term success.
It's easy to get caught up on short term goals, and it can be very motivating to do so, but if you don't keep that "in it for life" mantra in the back of your head, you can easily be discouraged by a perceived (or real) lack of progress.

I didn't get bigger or stronger for most of the entire last half of last year. Progress usually comes in bursts, one day you will just notice, boom, there it is.

Thanks man.
My friends and my physiotherapist say I have big quads. That is from cycling on my spin bike. If my legs were stick thin I'd worry about leg days.
Can I do squats with dumbbells?
Forgot to add, on the days I do not do weights I cycle on the spin bike for 30 minutes at high intensity.
Is it possible this is stunting my muscle growth as I am burning both fat and muscle for fuel?

Thoughts_Arrive · January 2019

Wish I took a photo before I began weights about 2 months ago. Would be interested to see the difference.

curmudgeoness · January 2019

oftenreading said:

It’s just the typical snap of the head of the fibula. The ankle joint is stable, thank FSM. I’m sure it will heal well and be functional again in a few weeks.

Sorry to hear that! I hope you have a quick recovery.

curmudgeoness · January 2019

Thoughts_Arrive said:

rgambs said:

Thoughts_Arrive said:

I've been doing weights every second day.
I have not gotten big muscles at all. Still the same thin arms. Still struggling to complete my sets of bicep curls at the same weight. Still struggling to complete 10 reps of bench dumbbell presses at the same weight.

Why?

I am sore post workout, I have my protein shake immediately afterwards, I'm doing the program a personal trainer worked out for me.
I believe I have put on muscle as my waistline is smaller as I can now fit into jeans I could not fit into for 2 years plus I can tighten my belt to the third last notch. With this waistline I am usually about 85kgs but I weight in at 91kgs. Or is it internal fat I still have which is making me think I have put on muscle?

Getting frustrated with my lack of progress. I want bigger arms dammit.
I just look toned now and have a V shape because my lats have grown.
Was seriously thinking of giving up.

Arms are slow to grow, the best thing you can do to grow your arms right now is to grow your legs, believe it or not.
Leg work drives increases in every kind of growth factor. Squat as heavy as you can and then work your biceps immediately after.

Try to cultivate the attitude that Rome wasn't built in a day, and you are on the fitness train for life. That's the only path to long term success.
It's easy to get caught up on short term goals, and it can be very motivating to do so, but if you don't keep that "in it for life" mantra in the back of your head, you can easily be discouraged by a perceived (or real) lack of progress.

I didn't get bigger or stronger for most of the entire last half of last year. Progress usually comes in bursts, one day you will just notice, boom, there it is.

Thanks man.
My friends and my physiotherapist say I have big quads. That is from cycling on my spin bike. If my legs were stick thin I'd worry about leg days.
Can I do squats with dumbbells?
Forgot to add, on the days I do not do weights I cycle on the spin bike for 30 minutes at high intensity.
Is it possible this is stunting my muscle growth as I am burning both fat and muscle for fuel?

Yes, you can do squats with dumbbells -- hold one in each hand, and squat. You also can do walking lunges with dumbbells, step-ups, goblet squats, sumo squats.

Eventually (I don't think you're quite there yet), you will need to decide on what your goal is: strength? bulk? weight loss? conditioning? This will influence your choice of volume vs. how much weight you are moving (so, do you need to find a gym where you can squat heavy for five reps, or are you fine with using what you have and going for higher reps?).

Cardio vs. lifting: I've seen a lot of lifters say that cardio is the devil. Before I moved, I went to a gym that was the main bodybuilding gym in the region; most people who went there used the cardio machines only when they were cutting weight for a competition. On the other hand, my legs were the envy of the other women in the gym -- and I was running 65 miles a week. So, is it more important to you to have the biggest muscles possible, or is it to look good, feel good, and be able to use your body to do things? I do NOT think that riding the bike is affecting arm growth, unless you are well and truly starving yourself.

My opinion, based solely on my experience and on what I've observed: do strength training AND cardio, if you're generally looking to "get in shape." Strength training builds muscle, which helps boost your metabolism (among other things). Cardio burns calories at a higher rate (and makes you feel less like punching people, LOL).

curmudgeoness · January 2019

Things are going pretty well here, despite the winter weather. I'm managing to get in some good runs when weather allows (stuck on bike or treadmill the rest of the time). I've been surprised by recent lifting gains, jumping more than twenty percent in just two weeks. I'm squatting 175# confidently (and more with less confidence, LOL), hoping to bench 100# this week. Still trying to decide how I want to branch out from here, but pleased with the small progress I'm making.

markymark550 · January 2019

rgambs said:

Thoughts_Arrive said:

I've been doing weights every second day.
I have not gotten big muscles at all. Still the same thin arms. Still struggling to complete my sets of bicep curls at the same weight. Still struggling to complete 10 reps of bench dumbbell presses at the same weight.

Why?

I am sore post workout, I have my protein shake immediately afterwards, I'm doing the program a personal trainer worked out for me.
I believe I have put on muscle as my waistline is smaller as I can now fit into jeans I could not fit into for 2 years plus I can tighten my belt to the third last notch. With this waistline I am usually about 85kgs but I weight in at 91kgs. Or is it internal fat I still have which is making me think I have put on muscle?

Getting frustrated with my lack of progress. I want bigger arms dammit.
I just look toned now and have a V shape because my lats have grown.
Was seriously thinking of giving up.

Arms are slow to grow, the best thing you can do to grow your arms right now is to grow your legs, believe it or not.
Leg work drives increases in every kind of growth factor. Squat as heavy as you can and then work your biceps immediately after.

Try to cultivate the attitude that Rome wasn't built in a day, and you are on the fitness train for life. That's the only path to long term success.
It's easy to get caught up on short term goals, and it can be very motivating to do so, but if you don't keep that "in it for life" mantra in the back of your head, you can easily be discouraged by a perceived (or real) lack of progress.

I didn't get bigger or stronger for most of the entire last half of last year. Progress usually comes in bursts, one day you will just notice, boom, there it is.

Yes. You have to be patient with it. You're not going to gain massive muscles in a few weeks. For example, a guy at my gym that is getting into the bodybuilding comps didn't really start to see muscle gains until about 6 months in. He wasn't ready to compete until a little after 2 years.

On a different note re biceps, be aware that genetics also plays a role with that muscle. Some people just cannot grow the peak (I am one of them), but can get a fuller development than the ones that have the noticeable peaks. TA, if you are just doing regular dumbbell curls, add in hammer curls as those will also build the brachialis and brachioradialis muscles. That will make it look like your biceps are bigger than they actually are. Plus, hammer curls will also work the forearms, which is usually a neglected muscle group.

Thoughts_Arrive · January 2019

curmudgeoness said:

Thoughts_Arrive said:

rgambs said:

Thoughts_Arrive said:

I've been doing weights every second day.
I have not gotten big muscles at all. Still the same thin arms. Still struggling to complete my sets of bicep curls at the same weight. Still struggling to complete 10 reps of bench dumbbell presses at the same weight.

Why?

I am sore post workout, I have my protein shake immediately afterwards, I'm doing the program a personal trainer worked out for me.
I believe I have put on muscle as my waistline is smaller as I can now fit into jeans I could not fit into for 2 years plus I can tighten my belt to the third last notch. With this waistline I am usually about 85kgs but I weight in at 91kgs. Or is it internal fat I still have which is making me think I have put on muscle?

Getting frustrated with my lack of progress. I want bigger arms dammit.
I just look toned now and have a V shape because my lats have grown.
Was seriously thinking of giving up.

Arms are slow to grow, the best thing you can do to grow your arms right now is to grow your legs, believe it or not.
Leg work drives increases in every kind of growth factor. Squat as heavy as you can and then work your biceps immediately after.

Try to cultivate the attitude that Rome wasn't built in a day, and you are on the fitness train for life. That's the only path to long term success.
It's easy to get caught up on short term goals, and it can be very motivating to do so, but if you don't keep that "in it for life" mantra in the back of your head, you can easily be discouraged by a perceived (or real) lack of progress.

I didn't get bigger or stronger for most of the entire last half of last year. Progress usually comes in bursts, one day you will just notice, boom, there it is.

Thanks man.
My friends and my physiotherapist say I have big quads. That is from cycling on my spin bike. If my legs were stick thin I'd worry about leg days.
Can I do squats with dumbbells?
Forgot to add, on the days I do not do weights I cycle on the spin bike for 30 minutes at high intensity.
Is it possible this is stunting my muscle growth as I am burning both fat and muscle for fuel?

Yes, you can do squats with dumbbells -- hold one in each hand, and squat. You also can do walking lunges with dumbbells, step-ups, goblet squats, sumo squats.

Eventually (I don't think you're quite there yet), you will need to decide on what your goal is: strength? bulk? weight loss? conditioning? This will influence your choice of volume vs. how much weight you are moving (so, do you need to find a gym where you can squat heavy for five reps, or are you fine with using what you have and going for higher reps?).

Cardio vs. lifting: I've seen a lot of lifters say that cardio is the devil. Before I moved, I went to a gym that was the main bodybuilding gym in the region; most people who went there used the cardio machines only when they were cutting weight for a competition. On the other hand, my legs were the envy of the other women in the gym -- and I was running 65 miles a week. So, is it more important to you to have the biggest muscles possible, or is it to look good, feel good, and be able to use your body to do things? I do NOT think that riding the bike is affecting arm growth, unless you are well and truly starving yourself.

My opinion, based solely on my experience and on what I've observed: do strength training AND cardio, if you're generally looking to "get in shape." Strength training builds muscle, which helps boost your metabolism (among other things). Cardio burns calories at a higher rate (and makes you feel less like punching people, LOL).

Thank you.
I want to bulk up and get stronger. I want the build of an Aussie Rules footballer.
I've pretty much nearly reached my weight loss goal. A few more kgs to shed and I am happy.
Maybe I will cut my bike time down from 30 minutes to 15-20 minutes?
I am burning about 450 calories each bike session.
I need to do cardio as my bad cholesterol level is still too high for my age.
Before I started working out my bad cholesterol was 6.9 and my recent blood test showed it dropped to 6.0 (if I remember I think the GP said it needs to be at 4.5?)
Also, before I started working out I had fatty liver which is now no longer the case.

Thoughts_Arrive · January 2019

markymark550 said:

rgambs said:

Thoughts_Arrive said:

I've been doing weights every second day.
I have not gotten big muscles at all. Still the same thin arms. Still struggling to complete my sets of bicep curls at the same weight. Still struggling to complete 10 reps of bench dumbbell presses at the same weight.

Why?

I am sore post workout, I have my protein shake immediately afterwards, I'm doing the program a personal trainer worked out for me.
I believe I have put on muscle as my waistline is smaller as I can now fit into jeans I could not fit into for 2 years plus I can tighten my belt to the third last notch. With this waistline I am usually about 85kgs but I weight in at 91kgs. Or is it internal fat I still have which is making me think I have put on muscle?

Getting frustrated with my lack of progress. I want bigger arms dammit.
I just look toned now and have a V shape because my lats have grown.
Was seriously thinking of giving up.

Arms are slow to grow, the best thing you can do to grow your arms right now is to grow your legs, believe it or not.
Leg work drives increases in every kind of growth factor. Squat as heavy as you can and then work your biceps immediately after.

Try to cultivate the attitude that Rome wasn't built in a day, and you are on the fitness train for life. That's the only path to long term success.
It's easy to get caught up on short term goals, and it can be very motivating to do so, but if you don't keep that "in it for life" mantra in the back of your head, you can easily be discouraged by a perceived (or real) lack of progress.

I didn't get bigger or stronger for most of the entire last half of last year. Progress usually comes in bursts, one day you will just notice, boom, there it is.

Yes. You have to be patient with it. You're not going to gain massive muscles in a few weeks. For example, a guy at my gym that is getting into the bodybuilding comps didn't really start to see muscle gains until about 6 months in. He wasn't ready to compete until a little after 2 years.

On a different note re biceps, be aware that genetics also plays a role with that muscle. Some people just cannot grow the peak (I am one of them), but can get a fuller development than the ones that have the noticeable peaks. TA, if you are just doing regular dumbbell curls, add in hammer curls as those will also build the brachialis and brachioradialis muscles. That will make it look like your biceps are bigger than they actually are. Plus, hammer curls will also work the forearms, which is usually a neglected muscle group.

My friend told me it takes months to start seeing bulk.
Thank you for your help. I'll definitely add hammer curls to my program!

curmudgeoness · January 2019

Thoughts_Arrive said:

I need to do cardio as my bad cholesterol level is still too high for my age.
Before I started working out my bad cholesterol was 6.9 and my recent blood test showed it dropped to 6.0 (if I remember I think the GP said it needs to be at 4.5?)
Also, before I started working out I had fatty liver which is now no longer the case.

Dude, those are the important stats!

Thoughts_Arrive · January 2019

curmudgeoness said:

Thoughts_Arrive said:

I need to do cardio as my bad cholesterol level is still too high for my age.
Before I started working out my bad cholesterol was 6.9 and my recent blood test showed it dropped to 6.0 (if I remember I think the GP said it needs to be at 4.5?)
Also, before I started working out I had fatty liver which is now no longer the case.

Dude, those are the important stats!

Yep. I came close to being put on cholesterol lowering medication but my GP said they have side effects.

Ms. Haiku · March 2019

I'm running more, and feeling good after it. I'm trying to lose weight, but I guess I need a more dramatic lifestyle change as it is not coming off easy. The future looks bright

Ms. Haiku · March 2019

Yesterday during my walk/run exercise, when I ran I found something to live for. For me I was able to imagine a future when that feeling could last a mile or many miles. That feeling was a great gift. I don't know if it was a runners high or a feeling that everything is working in alignment.

Bentleyspop · March 2019

Thoughts_Arrive said:

curmudgeoness said:

Thoughts_Arrive said:

I need to do cardio as my bad cholesterol level is still too high for my age.
Before I started working out my bad cholesterol was 6.9 and my recent blood test showed it dropped to 6.0 (if I remember I think the GP said it needs to be at 4.5?)
Also, before I started working out I had fatty liver which is now no longer the case.

Dude, those are the important stats!

Yep. I came close to being put on cholesterol lowering medication but my GP said they have side effects.

The side effects vary from person to person depending on genetics, which statins are prescribed, and dosage.
I can take as much as is given with no side effects.
However I have not taken any cholesterol meds in years and just manage my numbers with good clean diet and exercise.

Ms. Haiku · March 2019

Bentleyspop said:

Thoughts_Arrive said:

curmudgeoness said:

Thoughts_Arrive said:

I need to do cardio as my bad cholesterol level is still too high for my age.
Before I started working out my bad cholesterol was 6.9 and my recent blood test showed it dropped to 6.0 (if I remember I think the GP said it needs to be at 4.5?)
Also, before I started working out I had fatty liver which is now no longer the case.

Dude, those are the important stats!

Yep. I came close to being put on cholesterol lowering medication but my GP said they have side effects.

The side effects vary from person to person depending on genetics, which statins are prescribed, and dosage.
I can take as much as is given with no side effects.
However I have not taken any cholesterol meds in years and just manage my numbers with good clean diet and exercise.

I was erroneously put on a statin because I had a stroke (it was a result of a congenital heart defect and not cholesterol). I hated it. I kept asking my cardiologists if I really needed to go on them. As most neurologists are not versed in CHD, but my cardiologists didn't want to change another doctor's prescription, I was on that awful stuff for two years. My responses to different foods surprised me. I hated it.

Bentleyspop · March 2019

Ms. Haiku said:

Bentleyspop said:

Thoughts_Arrive said:

curmudgeoness said:

Thoughts_Arrive said:

I need to do cardio as my bad cholesterol level is still too high for my age.
Before I started working out my bad cholesterol was 6.9 and my recent blood test showed it dropped to 6.0 (if I remember I think the GP said it needs to be at 4.5?)
Also, before I started working out I had fatty liver which is now no longer the case.

Dude, those are the important stats!

Yep. I came close to being put on cholesterol lowering medication but my GP said they have side effects.

The side effects vary from person to person depending on genetics, which statins are prescribed, and dosage.
I can take as much as is given with no side effects.
However I have not taken any cholesterol meds in years and just manage my numbers with good clean diet and exercise.

I was erroneously put on a statin because I had a stroke (it was a result of a congenital heart defect and not cholesterol). I hated it. I kept asking my cardiologists if I really needed to go on them. As most neurologists are not versed in CHD, but my cardiologists didn't want to change another doctor's prescription, I was on that awful stuff for two years. My responses to different foods surprised me. I hated it.

I forgot that it did also effect my immune system in that I was getting sick every couple of months.
Not anymore

Anyone want to shape up in 2018? A continuing journey.......

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