Hey Ronda,
Your squat looks good, if there is a slight rounding it’s very slight. Nice and low too!
Whatever you do, don’t sacrifice too much muscle in your quest to lose weight. I gave up a lot of muscle to drop 20lbs and I wish I had have gone about it in a better way (uneducated then, know better now). I had that magic number in mind on the scale, but I got there and lost a lot of muscle from my legs. Now I have to figure out how to get it back without getting fat around the tummy. LOL nothing is easy.
Love the vids!
dianab
[quote]rondastarr wrote:
Lol! I carry my fat well but I think it is very evenly distributed. There is a good layer over everything. If I could just just remove that I would look pretty good, and I can say that because really I would, lol 
Perhaps when I get to the weight actually coming off I may decide to not lose that whole amount but right now that would put me way at the top of what I should weigh and in a nice low bf range.
Do you really think 10 mins at a time is enough? I think I could squeeze in 10 mins maybe if I do some preparations for my day the night before. Yeah, that schedul I proposed does kinda make me want to cringe, but that is with the idea that I need to do 20-40 mins at a time.
Perhaps if I do HIIT run/walking. I hate running, I fall when I run, but maybe if I kept it to 30-45 secs at a time I could beat the odds of me falling and getting whipped off the tread mill 
[/quote]
I think doing 30-45 seconds at a time would be good, I hate running too so doing short intervals keeps you focused. I also do 20 sec work/10 seconds rest on the rowing machine, this is pretty intense over 10 mins (really it is only meant to be over 4 mins, tababta style), work you butt off for the 20 seconds and by the end, 10 seconds rest is not enough!!
So when I do this 10 mins is definately enough especially when you are pushed for time, maybe try that too. How often do you train? you could mix the cardio up a little, do 10 mins some days, and go back in the evening and do 20-40 other days. See how you get on, I hope you work something out that isn’t too exhausting lol, and hey you look great!!
Ronda, I don’t know if you have ever read anything about tabata training, this was where the rowing machine HIIT comes in, it really works for me, it says 4 minutes, so this could be included at the end of your weights? I cut & pasted the piece below, see what you think. Cardio does not have to always be on machines!
http://www.rosstraining.com/articles/tabataintervals.html
Tabata Summary
Tabata Intervals consist of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times (for a total of 4-minutes). Although Dr. Tabata used a mechanically braked cycle ergometer, you can apply this protocol to almost any exercise. A few popular examples include hitting a heavy bag, sprinting, jumping rope, or performing bodyweight calisthenics (ex. squats and pushups).
Your first reaction might be, �??How effective can this protocol be with just 4 minutes of exercise?�??
Let me answer this question for you�?� VERY EFFECTIVE!
You will be amazed at how intense 4 minutes of exercise will feel. These intervals will tax both the aerobic and anaerobic energy systems. Tabata Intervals are excellent for those athletes who participate in high intensity sports such as boxing, MMA, or wrestling.
After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity along with a 14% increase in V02Max. These results were witnessed by physically fit athletes. Many tests are conducted on deconditioned subjects, which leads to results that are difficult to evaluate. Dr. Tabata’s test was much more effective, as it produced a positive response on individuals who were already in shape.
This form of training is also effective for fat loss. Tabata Intervals will raise your body�??s metabolic rate long after the exercise session is completed. You will continue to burn fat throughout the day. Many recent studies have confirmed that the powerful “after-effect” of interval training is much more effective (for fat loss) than low-intensity, continuous exercise.
As mentioned, the Tabata protocol can be applied to almost any exercise. The most obvious choice is outdoor sprinting. For example, sprint 20 seconds, then rest (walk) 10 seconds, and continue until you have completed 8 x 20 second sprints. Always begin with a moderate warm-up and cool down session.
A winter friendly option can include a variety of exercises. Below I have provided one sample workout.
Tabata Workout Sample
Jump Rope (High Knee jump rope style, sprint in place)
Pushups
Squats
Chinnies
This workout will consist of 4 separate Tabata Intervals, each consisting of 4 minutes. The total workout will last 16 minutes. You can perform this workout indoors.
Another great Tabata workout can be performed on the heavy bag. Punch non-stop for 20-second intervals, followed by 10 seconds of rest. You will be surprised at the difficulty of this 4-minute heavy bag session.
Incorporate variety into your Tabata Interval workouts. A few sessions per week will offer plenty of intensity.
ok, a few things…
Squats look good. I need to try those.
There is no way you need to lose 45 pounds! I understand that you want to be healthy and look your best, but you are not 45lbs overweight.
I agree with everyone else. The original cardio plan does sound like a lot, and you don’t want to kill yourself just to get in a few cardio sessions.
As far as cardio goes, intervals are sooo much fun. I know 10 mins doesn’t sound like much, but trust me, you’ll be beat if you push yourself enough. I hate running too, so I typically use a bike on the hill interval setting. When I go “uphill” I pedal as fast as I can and recover on the low resistance parts.
Whatever you do, don’t let the scale dictate your life. I can say from personal experience, obsessing about a few pounds can really mess you up–both physically and mentally.
[quote]dianab wrote:
Hey Ronda,
Your squat looks good, if there is a slight rounding it’s very slight. Nice and low too!
Whatever you do, don’t sacrifice too much muscle in your quest to lose weight. I gave up a lot of muscle to drop 20lbs and I wish I had have gone about it in a better way (uneducated then, know better now). I had that magic number in mind on the scale, but I got there and lost a lot of muscle from my legs. Now I have to figure out how to get it back without getting fat around the tummy. LOL nothing is easy.
Love the vids!
dianab[/quote]
Glad you like the videos
It’s not so much that I have a magic number in mind or even that I necessarily have to lose 45lbs, it more that I really want this layer of fat off me. I suppose I can understand that since all any of you have seen of me are the videos that you would not see what I see. Since I lost the initial 45 lbs in the begining of this year, which I did the wrong way and totally screwed up my metabolism thus the reason I am not losing weight now, and I see the changes that had made in my body makes me put out the goal of 45lbs again. I have actually never been that thin as an adult so I am really not sure what it will look like and if that much is even necessary but for riht not it is just a number. It sounds better then saying that I don’t know what I want to lose.
[quote]Miss Navara wrote:
rondastarr wrote:
Lol! I carry my fat well but I think it is very evenly distributed. There is a good layer over everything. If I could just just remove that I would look pretty good, and I can say that because really I would, lol Perhaps when I get to the weight actually coming off I may decide to not lose that whole amount but right now that would put me way at the top of what I should weigh and in a nice low bf range.
Do you really think 10 mins at a time is enough? I think I could squeeze in 10 mins maybe if I do some preparations for my day the night before. Yeah, that schedul I proposed does kinda make me want to cringe, but that is with the idea that I need to do 20-40 mins at a time.
Perhaps if I do HIIT run/walking. I hate running, I fall when I run, but maybe if I kept it to 30-45 secs at a time I could beat the odds of me falling and getting whipped off the tread mill
I think doing 30-45 seconds at a time would be good, I hate running too so doing short intervals keeps you focused. I also do 20 sec work/10 seconds rest on the rowing machine, this is pretty intense over 10 mins (really it is only meant to be over 4 mins, tababta style), work you butt off for the 20 seconds and by the end, 10 seconds rest is not enough!!
So when I do this 10 mins is definately enough especially when you are pushed for time, maybe try that too. How often do you train? you could mix the cardio up a little, do 10 mins some days, and go back in the evening and do 20-40 other days. See how you get on, I hope you work something out that isn’t too exhausting lol, and hey you look great!!
[/quote]
I talked to my trainer about ways to go about HIIT, an idea he “gentlely” reminded me that he suggested a few mnths ago, lol. He did say that 10 mins would be enough because it is so intense. His suggestion was to start out doing 20sec high intensity and 10 sec recovery, but only do this 8 times. From there move up. I usually do spinning twice a week, which my trianer and I disagree about being a good HIIT workout. I figure if I add in 10mins of this kind of HIIT 3x a week, becasue he said not to do it more then that for now, something should happen.
I also read about tabata and it looks like fun, thanks for the info
[quote]buckeye girl wrote:
ok, a few things…
Squats look good. I need to try those.
There is no way you need to lose 45 pounds! I understand that you want to be healthy and look your best, but you are not 45lbs overweight.
I agree with everyone else. The original cardio plan does sound like a lot, and you don’t want to kill yourself just to get in a few cardio sessions.
As far as cardio goes, intervals are sooo much fun. I know 10 mins doesn’t sound like much, but trust me, you’ll be beat if you push yourself enough. I hate running too, so I typically use a bike on the hill interval setting. When I go “uphill” I pedal as fast as I can and recover on the low resistance parts.
Whatever you do, don’t let the scale dictate your life. I can say from personal experience, obsessing about a few pounds can really mess you up–both physically and mentally.
[/quote]
I was think ing about using a bike for this the only thing is that bikes at my gym have a really big seat on them and are uncomfortable. The only way I can figure out how to do this is if I sneak into the spinning room when no one is looking and use those bikes, at 5 am it may be possible 
It is not so much that I am obcessing about a few extra lbs and I am will to admit that 45 whole lbs might not be neccessary but it is not like I haven’t been working on these particular lbs for quite a while now and htey have been going no where, and frankly I am annoyed at this point that I am putting in all this effert and getting no where with this. I definently want to be strong but if I can at least be pleased with my body in general, or look good naked as I like to say then I want both of those things. I almost don’t want one with out the other. It’s not like the fat is making me stronger anyways, lol.
[quote]rondastarr wrote:
Glad you like the videos
It’s not so much that I have a magic number in mind or even that I necessarily have to lose 45lbs, it more that I really want this layer of fat off me. I suppose I can understand that since all any of you have seen of me are the videos that you would not see what I see. Since I lost the initial 45 lbs in the begining of this year, which I did the wrong way and totally screwed up my metabolism thus the reason I am not losing weight now, and I see the changes that had made in my body makes me put out the goal of 45lbs again. I have actually never been that thin as an adult so I am really not sure what it will look like and if that much is even necessary but for riht not it is just a number. It sounds better then saying that I don’t know what I want to lose.
[/quote]
That makes sense, a girls gotta have goals. Glad your not stuck on a number, anyways as time goes by you will re-asess. I have no idea what my “ideal” weight is. I though 125 sounded good, but I am happy at 130 (I think). Anyways, your doing what has to be done, so good on ya!
diana
I slept in yesterday and missed the gym, and I felt great. I was more awake and more energy then I had in a long time, lol.
I got up to go this morning, becasue afterall one can’t quit I pull in at 4am and the parking lot has about 10 people in their cars waiting for the gym to open, because whom ever is supposed to be there this morning is probably still sleeping at this very moment. I waited for an hour because I figured even if they got there by 5am I could still get everything done I wanted too but still no one came.
So here I am back home, pissed off, and planning what I can say in a phone call to the gym, when ever someone wakes up, to communicate to them my level of pissed off-ness. Grrrrrr!!!
I’m open to suggestions, anyone?
I tried to post but some I got an error message so here I go again…
I had no intention of this being a deloading week but I think it has turned into one and with how tired I have been feeling I think that might be a good thing. Though I have to admit that I really can’t wait to get back to the gym, it feel weird not going, I do however fell pretty energized, lol. I think I will take 4 whole days off and go back on Friday and do DLs and a few other things that I really don’t want to miss doing.
I think I will also do that 20sec on / 10 sec off HIIT and get that started as routine. Trainer made me promise that starting out I would only do it 8 times and everyone here seems to agree that a short amount of time is enough, at least to start.
Thanks everyone for all your suggestions with wieght loss and I hope to incorporate alot of your ideas in my normal routine.
oh and I did make a call to my gym but only ended up suggesting that they post a phone number on the door incase whom ever is late in opening so we have a way to contact someone, but I did it in a firm voice, so I am sure they felt my wrath
Your body needs a break sometime and it will thank you for it. You’ll come back stronger!
Sleep and eat well. Take the time to do things you haven’t had a chance to do… take a bath and relax
[quote]rondastarr wrote:
I had no intention of this being a deloading week but I think it has turned into one and with how tired I have been feeling I think that might be a good thing. Though I have to admit that I really can’t wait to get back to the gym, it feel weird not going, I do however fell pretty energized, lol. I think I will take 4 whole days off and go back on Friday and do DLs and a few other things that I really don’t want to miss doing.
[/quote]
You are probably just burnt out and need to rest for sure. Sometimes a little extra sleep is just what you need. Especially when you look at your schedule.
I have to say I’d be pretty pissed off at the gym too if I had waited an hour for someone to show up. 10 or 15 minutes I can understand but an hour is a bit much. Good for you for letting them know.
Susan
I probably am burnt out but it feels weird admitting to it. I feel to young to be tired, lol. Is this where I start to contemplate aging?
I was going to try to go the whole week but I can’t, I just need to get through tomorrow but I am going back Friday, it will feel good.
We all need a break now and then, but I’m glad your getting back into it Friday. Sometimes it helps to go and try a new activity. The last time I felt burned and tired I went to an indoor rock climbing place. I learned to tie knots and got a good shoulder work out at the same time.
It gave me a burst of adrenaline and was so much fun it brought me out of the burnout. Or my bf will make me go bowling, which I hate the idea of, but always have fun once I’m there. Do something fun and you’ll feel better in no time.
have fun
dianab
[quote]rondastarr wrote:
I probably am burnt out but it feels weird admitting to it. I feel to young to be tired, lol. Is this where I start to contemplate aging?
I was going to try to go the whole week but I can’t, I just need to get through tomorrow but I am going back Friday, it will feel good.[/quote]
lol. I’ve been feeling the same way. Make sure you find a little time to have fun and relax. And go bowling this weekend…even if you are horrible its still sooo fun!
Unfortunately the most relaxing thing I think I will get to do is sleep, but believe me, I will enjoy every moment of it.
I wasn’t able to stay away from the gym for a whole week, I went back today. I can’t say I was feeling particularly excited about it but once I got there it felt good being back.
I didn’t follow any set routine today, I just did the things I didn’t want to let go to long with out doing, and a few things that I just like to do. Back to the routine on Monday
DL 2x5x135, 3x5x145
SLDL 3x8x115
Lat pull-downs 3x6x80
Bench Press 5x5x95
Hammer Strength Iso Row 2x8x45, 1x6x55
Barbell curls 5x5x55
Nothing really spectacular, I did increase my weight in a few places though.
I really think I could increase my DL quite a bit, even if I could only do 1x1 at my PR, I think I am just slow increasing the weight because I am worried about form and hurting myself. I think soon I will try to hit a PR though and see how far I can go.
I didn’t get to try my HIIT today because by the time I was done with the weights my blood sugar was too low, grrrr. I’ll have to plan better next time.
That isn’t good about your blood sugar. Hope you’re feeling a little better now.
You know, if you want to aim for a PR on your DL, you could try for a triple instead of a heavy single. I’ll bet you could pull a lot more than what you think.
Susan
[quote]MsM wrote:
That isn’t good about your blood sugar. Hope you’re feeling a little better now.
You know, if you want to aim for a PR on your DL, you could try for a triple instead of a heavy single. I’ll bet you could pull a lot more than what you think.
Susan[/quote]
Oh that blood sugar thing is just the way it is for me sometimes, it is usually something I can avoid with better planning and sometimes it just can’t be avoided, you get used to it.
You know that is a good plan. Perhaps I will try a PR this Thursday. I just always worry about hurting myself, but if I focus I’ll see what I can do
Thanks Susan
School and lack of sleep are really kicking my ass, and yes I know, I must find a way to get more sleep, I have heard that from a few corners this week, and yes you are all right. I just need to be more disiplined about my schedual… yeah
So I am doing my normal Monday work out tonight and I will get my week in order by tomorrow.
This is what I did tonight
- Barbell Bench Press 2x5x95, 1x4x100, 2x3x105
- One Arm DB Rows 5x5x45
- Neutral Grip DB Press 1x8x30, 2x8x35
- Hammer Strength Iso Row 2x8x45,2x8x50
- Seated Cable Rows 1x8x80, 2x8x90
I know I could do more with my bench if I had a spotter. This Christmas I get to visit with my friends and trainer in AL and I’m sure I will set a few PR’s and one of them will be with my bench.
I almost forgot I did my HIIT tonight and I can see where the workout is in that now. I only did 8 sets of 20 sec on and 10 secs off, but I could see the benefits. I’m going to try to sneak into the spinning room to use those bikes though, the bikes in the cardio area are not meant for anyone to actually ride standing and I can’t go fast sitting on those bike with that huge seat.
Nice workout!
The spinning bikes are way better than normal exercise bikes. Its nearly impossible to pedal standing up on the regular exercise bikes in my gym too. Its like they get stuck at the bottom.
Maybe the exercise bikes have huge seats because they are meant for old women with huge behinds…they certainly can’t be comfortable for normal sized people…at least they aren’t for me