Exercise routines, tips and chatter?

Well, XP slept in so i never got to swim yesterday (ok i did, but i did 250m! And the rest was playing about with him and DD - NOT a workout, though whenever she got too far away i made myself stand up (waist-deep) and RUN rather than swimming, so i did burn a few cals... So i was even MORE glad for your workout CQ! LOL ;)

I'm going to do it again tonight, and tomorrow AFTER i drop DD at her dad's i've arranged for DP to do his usual 90minute spin class before coming to me, so i can get a decent-length swim in. I'm going to aim for 45mins in the pool. I use fins and a pullbouy and a kickboard (not all at once...) so it's kind of cardio and resistance. CQ do you think i should drop the fins and pullbouy to make it more cardio focussed? It makes me faster (obviously) using fins, but i'm swimming for a time, not a distance. But then, i'll burn more calories with more resistance won't i? Hmmm, i hope you have nothing to do and can answer these dumb questions! If there's only like 10 calories in it then i'll probably use my fins...good for my lats anyway :) I can be lazy with my legs so i use the kickboard to FORCE me to use them properly for a bit. I sometimes swim catch-up to work my legs harder but it's a public pool, there's always 53 other people in your lane and altering pace once you're "into" it is pretty hard...

I took my measurements this morning (still very against weighing myself!). I was going to re-measure weekly, but is fortnightly more realistic? I know with weight you can usually expect to see a measurable difference in a week, but is that the case with measurements? DP doesn't have calipers and even he did i am not excited to have him measure me. This might sound daft but i think his appreciation (or otherwise) of my body needs to be innate, and i don't want him KNOWING my "numbers" iykwim. Also as much as he sees a billion very lean gym-loving sisters when he's working out etc. he actually prefers going to bed with more meat and gravy...

Matilda's mummy, WELCOME!!! I can recommend the workout, even without the full weight CQ suggested! And CQ, on that topic, i think i might have managed to find a better set of freeweights to borrow off someone :D

Deanne - when i read this:

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at the moment I feel drained and tired and always seem to have a blocked nose

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I was a bit concerned. Exhaustion and relentless low-level sinus infections were among the early symptoms of my thyroid condition, along with hairloss, difficulty in losing weight (before i had DD) and puffy eyes. Post-partum thyroid issues are really common, and it might be worth you getting the doctor to test your TSH and T4 levels just to make sure everything's ticking along ok. If you're hypothyroid (not enough) it's just a tiny pill once a day and you're straight :)

Bx

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Deanne - when i read this: I was a bit concerned. Exhaustion and relentless low-level sinus infections were among the early symptoms of my thyroid condition, along with hairloss, difficulty in losing weight (before i had DD) and puffy eyes. Post-partum thyroid issues are really common, and it might be worth you getting the doctor to test your TSH and T4 levels just to make sure everything's ticking along ok. If you're hypothyroid (not enough) it's just a tiny pill once a day and you're straight :)Bx

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Hmm, funny you say that! I was diagnoised with a thyroid problem at about 8 weeks pregnant and have been taking 1 tablet (half dose), I saw my Dr last week to have her re-test to see what is happening now I have had DD, *confession*, the blood test script is still sitting in my hand bag, came across it this morning actually and thought ohh I have to get that done! Maybe they need to up my dosage (my Dad, although he 50, is on 4 times as much as me) I also did say, just yesterday that I have an unusal amount of hair coming out in the shower, I have bum length hair but very thin so it was a concern (not that you can see the difference).
You have given me the kick in the butt I need, I will go down in the morning and get it done.

Good for you! :D Glad to be the butt kicker hun. Do you know what dose you're on? I was improved by 25mcgm (which is the lowest dose in the UK, and usually only used as a starter dose) in that my bloods came into the normal ranges but i still felt BLAH. Now i'm on 50mcgm, my bloods are still fine and i feel much better, though i notice that if i get it from my GP's pharmacy the generic they carry leaves me feeling a bit flat, whereas the Lloyds generic is much better somehow. I don't know how that can be but there it is. My sister takes 200mcgm/day! :O

Bx

I am on 50mcg, which the Dr told me is a half dose over here and also the starter dose. I am currently on the Sigma brand which I got from the hospital the week before I had DD. My chemist does stock a different brand which is what I used to take, maybe I should go back there and get it next time. Hehe, seems like this has turned into the 'thyroid thread'!

I think that getting my thyroid under control will be a big help, maybe get rid of that excess fat hanging around, then I may be able to tone up. I need my stomach back, don't know how hard that will be after a CS, have either of you had one and been able to get those stomach muscles back? I know it is meant to be really hard. I personally don't think that my stomach looks THAT bad, just needs to be tightened... it is my sides (love handles) that make it look bad and thighs.

Well, at least I have a starting point, and the motivation!

As you can see from my sig, i was at home, but i think CQ has had a section....?

Bx

Hullo :)

Yep, I had a Csect with DD who is now 5. It is definatly possible to get the muscles back. You can see in my photos though that I still have that bump at the bottom, would love a totally flat stomach but i'm not complaining...We were talking about "spot reduction" before and it's not possible unfortunatly but if you reduse your body fat % you will lose it from your tummy (just not generally first off). Then its just a matter of building the muscle. It depends what you want really, if you just want to see the muscle then lose the weight. We all have a 6 pack - it's just with most it's still in the carton :rofl: If you want definition then build the muscle and lose the fat. The main muscle you want to target is the Transverse Abdominals. These are the ones that sit around the front like a belt. They are really important for posture and esp important for women who have had children as they are the muscles that help and contract when you do your pelvic floor exercises.

Matildasmummy - of course I don't mind you doing the program! It's pretty generic so anyone wanting to achieve weight loss and a little bit of hypertrophy (muscle gain) can use it. Do you have any weights though? Most of those exercises can be done using dumbbells or barbells or even a medicine ball.

Glad you're getting your thyroid problem sorted out, sounds like it could explain the way you're feeling.

Hoobs, I'm not sure about the swimming, maybe you could do all three and use it as interval training. One lap sprinting, one lap slower using the pullbuoy (not really sure what that is, sorry!)?

INWYM about getting DP to pinch you with the calipers! Kinda takes the romance away doesn't it!!

I had my measurements done on Sat and i've lost another 1.4 KG (3.4 in total) which is good. My measurements haven't changed much but thats because i'm doing too much cardio to really build my muscle as much as I should be (but thats another thread...). My body fat % is down to 15 which is as low as it's going to go! I've dropped my interval training sessions (thank god) but I have picked up a few classes, i've missed them so much! Only 3 weeks to go!!!

I am kind of YIKES on the bodyfat CQ. I have a runner friend who was telling me before her half marathon (i was doing the 10k) aout how great it was running with her bf down to 15% as she "felt so light" and her right femur SHATTERED during the race! :yikes: She's got an external cage now and they don't think she''ll ever run again professionally. Basically getting so un-fat (she was thin, but muscular) had dropped her estrogen levels so low she couldn't keep calcium in her bones, she had a few hair-line stress fractures beginning and the downhills in the race just proved too much. Her AF hadn't stopped but it had gotten weird, like light and a bit unpredictable. Please, for me, be careful (and eat a big peanut butter sandwich - healthy AND full of good fats). Also they surely won't let someone with too-low bodyfat win the challenge and you worked your butt off (literally) you deserve to win! Your initial goal of 18% was already lower than i menstruate at! LOL.

A pullbouy is a kind of peanut shape float you tuck between your thighs to keep them afloat while you only use your arms to swim. They're good for the tummy and waistline as you have to keep your legs still by trying to isolate your hips from your pulling motion (usually the kick corrects the pull) and they make you work your arms harder. Catch-up is where you swim front crawl (freestyle) but you pause each stroke so that the hands are together in front of you before you take your next stroke (rather than the arms moving continuously). If you don't kick hard and well you sink during the pause! But it makes you much slower. I like using the kickboard best. I can't swim butterfly but just doing the leg-stroke is sooo hard and good for the back, stomach and thighs :) You should learn about all this (i'm constantly telling DP this too ;)) - it's such a good tool for the injured exerciser, the pool.

I did the leg-extension exercises at the end of the routine last night. I think i must have ok ab control as i can keep my back glued down unless i do both legs at once. I do use a sprung resistance device to do my PFE's though, so that probably helps with my transverses. The problem isn't the muscles, it's the fat hanging about on top of them.

I finally got over it and weighed myself. 83kg :(

I need to lose 8kg. I am aware that for many that is NOTHING, but it's pretty depressing for me. Those 8kg have crept on over 2 years. So i definitely need to act now, or in 3 more years i'll have regained the whole bleeding lot! Even getting to 77kg would be ok - i was breastfeeding and did ZERO resistance training when i last weighed 75kg (don't know what i weighed after weaning because of my scales-aversion) and i don't know if i can maintain that anyway and have decent muscle-mass, but it's my ultimate goal...

Bx

Hoobly, you do great swimming, I can not swim anymore, when I was a kid I could swim great, don't know what happened, I seem to have just forgotten how to.

Maybe I should have looked at your sig's in regards to whether either of you have had a CS. It is great to know CQ that you have had a CS and have been able to get your stomach looking great again.

I do have a home gym, but it was taken apart and put into the shed when I was pregnant, now I don't have any space to put it back together, I do have the dumbbells and barbells still in the house though and plenty of weights as DP also uses them.

I don't want a 6 pack, just a slim and toned stomach. When my batteries charge on my camera I will take pics and let you see what I am trying to get rid of! I want to tone my whole body really but my 'handles' are just my current gripe.

I understand your concern but really i'm not underweight. I'm 164cm (5'4) and I weigh 53.1KG so i'm in no way underweight. Thats pretty scary about your friend though :( I'm in a really hard place because my lower body is exactly the way i've always wanted it - my thighs are lean, my bum is perky (!) and I can see my abs. But...my face is thin, my chest is bony and I have no boobs and I really hate that :( It's like we were talking about before - you can't spot reduce and you can't spot put-on either! So I either put on weight and lose my lower body or maintain and deal with being flat chested.

Hoobs - I thought you weren't going to weigh yourself? Can't believe you caved lol! Honestly don't worry about the figures - muscle weighs more anyway. Have you measured yourself yet? Do you know the right places to do it?

Deanne - have oyu tried the workout yet? I didn't realise your DD was so little. Have you been to the Dr to see if it's ok to exercise? Also you might want to run over the exercises to make sure they are ok for post-Caesar - just a thought because I don't want to hurt you lol!

CQ i sent you a PM about my whole bf% phobias. LOL.

I know, i measured AND weighed, so that if i saw no change in one i could hopefully see a change in the other. I didn't take measurements in areas i read on or anything, i just took them in the places i usually see the changes. They were (nude): chest (over fullest part), waist (smallest part), over bellybutton (to take in back-fat lol!), hips (biggest circ i could get, around my butt), thighs (around biggest part), upper arms (ditto thighs). I didn't take the bodyfat ones you can get - i've done that before and on the same day, with the same numbers, i got 6 different answers, most between 23 and 25% (which i would figure is pretty accurate) but one at 19% and one at 32%!!! It's funny looking at the numbers though, you can SEE my curves - my true waist is about 2.5 inches above my bellybutton but there is FIVE inches in the difference between circumferences of my waist and torso-at-bellybutton! I am short-waisted, the top of my iliac crests is only 5 inches below my waist. But i definitely notice my waist gets higher as i gain weight (rather than bigger i mean) - it takes more for it to start to get bigger.

I'm a bit shattered today. We forgot to put the clocks back last night, then DD got up at 7.15 (BST), 6.15 (GMT). Now it's 00.12 (GMT) and i should be in bed! LOL. Instead of an extra hour in bed i got an extra hour in my day! No doubt tomorrow will be a sketch with DD's routines...

I'm doing my first fast tomorrow. I decided i wanted to somehow include fasting into my regular life (did a thread on it a while back) so at the moment my plan is to fast during daylight on the last monday of every month, but i'll see how i get on tomorrow. I'm going to take on water throughout the day, just no food. The day is short too, so i'm not very daunted, but i'm secretly glad that i'll be able to eat early enough that i can do your routine tomorrow night CQ ;)

Bx

Why are you fasting?!!!! I'll see if I can find your other thread...

Hey

Here's the thread on fasting i began.

In fact my fast attempt failed. I got to just after midday.

I have completely underestimated the difference between fasting while in a sedentary desk job and fasting while having to care for and entertain a toddler. BIG difference. Within only an hour of missing breakfast i was feeling exhausted, and within another hour i was feeling disconnected and (physically) cold, like my blood wasn't flowing right. This was all fine at a desk and allowed me to think of my task/fast and why i was doing it, but with DD it was just EXHAUSTING. At one point she looked at me when she was doing something i'd normally have sorted out in 2 seconds and gone back to playing with her and today i was somehow unable to deal with, and she said "mama's angry" and i thought, i am choosing to do this to her, to us, for no real reason.

Basically by midday i knew i would only be able to get to sunset if i sacrificed her day as i just couldn't cope with normal activities and so when her tuna toasted sandwhich arrived in the play centre we were in, i had 2 bites of it and ate her left-over salad and felt a billion times better. Since then i've had some toast, a cuppa, and of course 3 portions of fruit :)

Fasting certainly is worthwhile, but for me, right now, and forseeably until my babies are all cooked, born and grown to school-age, it's too much to attempt on a regular basis. I was planning on doing your routine again tonight CQ, but i feel exhausted right now (not enough sleep exhausted, which will probably be because i didn't get enough sleep LOL) so i'm not sure. I'll see how i feel after dinner, once DD is in bed.

Bx

Oh you poor thing, I know exactly how foggy not eating can make you! I understand it is a spiritual thing but physically - yikes!

Been a crappy few days for me at the gym. On sunday I decided it would be a good idea to go for a sunbed (solarium) with my dark skinned friend (I am very pale naturally but have a bit of a tan now). We did it at 9.30am and I only had 10 mins. By about midday I was getting uncomfortable and by the eveing I was in so much pain! It's worse around the bits that don't normaly see the sun (only had on a g-string in the sunbed) - think burnt nipples :( Mon I didn't go to the gym - could barely walk! Tues I did PT - had to only do upper body as I can't bend lol! Trainer thought it was hillarious and kept making me do things that really, really hurt. After that I attempted Combat which was a bit of a joke really! Usually I then do another Combat on Tues evenings but I was just too sore :( Today I woke up feeling a little better and managed an ok effort in Combat. Hopefully i'll be better tomorrow as we're doing lower body and he won't show any mercy lol!

Hows everyone else doing? Bec hows your foot? MatildasMummy have you done the work out yet?

Hows everyone else?

Holy cow CQ, was the machine properly set up?! I can't believe 10mins would do so much damage and believe me, i am the WHITEST woman alive! At least you got a day off i suppose, but your poor skin!

I have had a funny sort of week. I did your workout on Monday, felt great. Then AF came which was a big relief but also gave me quite a dodgy tummy for a few days. One of DD's friends has been down with the winter vomiting thing again, so it's possible we had a mild case of that, but DD has been totally fine and i've just had random tummy pains and gas, which isn't unusual for AF-time.

Anyway last night i did feel decidedly rough and my gym-buddy was in bed also with stomach pains and so i ended up skipping pump. I didn't even feel up to doing your workout either, though today i plan to do about 30-40mins step and THEN the weights so we shall see how that works out ;)

Anyway, i went and re-did my weights and measurements. My weight is weird. Last week i was 13stones/83kg. This week i am just under 12st12lbs but the line is RIGHT ON 81kg. This must mean the dials are slightly out, since i just checked and 83kg is ALMOST 13stones1lb. But anyway, i've lost about 3lbs/1.5kg in the last week and in my measurements you can see i've also lost 7cm overall, 2cm from my chest, 2cm from my torso at bellbutton level, 1cm from one thigh (one was bigger but they're now the same size) and 1cm from each arm. I feel much better too, my bones are closer to the surface in some places and i just feel good. I felt good before i weighed and measured too, so if there'd been no difference i'd have still felt good, because my body FEELS better to me at any rate.

I am so happy that i proved to myself i CAN lose weight. And it's actually been relatively easy. I've really enjoyed the extra workouts, i'm never hungry because of all the veg and fruit i'm getting in, and the few times i've craved sugar i either have a little (literally about 4grams) square of chocolate or a mug of hot chocolate, but that's happened about 3 times in the last 2 weeks. Because it doesn't feel at all like a diet (still having whatever i want at the weekends, but just craving junky food much less) it just feels really good. If people have asked "are you on a diet?" i just say "no, just trying to eat a bit better".

Anyway, that's my little woohoo! :) And i couldn't even RUN to assist with the weightloss, and given 2-3lbs is the most i'd WANT to lose in a week (i'd attribute some of the loss to being waterweight, from getting AF, or i'd be a bit concerned it was coming off so fast) so i'm kind of glad now. I'm hoping when i've lost a bit more my foot injuries will slow down. When you run your foot hits the ground with 3x the force of your weight. So and extra 5lbs might not be much on the body, but in the run it's 15lbs extra force on each foot every single time it hits the ground.

My foot has been pain free most of the week but i decided to give it a good chance to heal before taking it out for a run. Maybe next week.

Bx

Yeah I know, was talking to my instructor this evening and she said I should complain as I shouldn't have been put under for that long :( It doesn't hurt anymore but the skin is really dry and flaky and I was really worried that the skin on my bb's would scar but the chemist said it wouldn't - I hope not :(

Hoobs thats great about your weights and measurements!!! You must be stoked! And it's good that your diet is sustainable and you're not hungry. There's nothing worse than being hungry! Imagine how you'll go when you're running again!!

I have 11 days left of the challenge! Last night was the last seminar and we had to write a goal for the next 11 days and mine is to do one unassisted chin up (yes I am ashamed to say I can't even do one :( ) Brett seems to think i'll be able to do it and I trust him so fingers crossed!

We did upper body today and at the end he said stuff ti we'll just do upper body from now till the end of the challenge - it's what I want to focus on and i'm pretty happy with my lower boday anyway.

I have had the best day today - Combat this evening was so good and I've come to a realisation about why I want to instruct. I love music and performing - I studied Performing Arts at college and used to act and sing and dance in shows and plays and things but then I lost my nerve. This way I get to learn chory, prance about to (sometimes) daggy music and have fun and get paid for it! What a great job. Ok, the money is crap but who cares - i'm doing it anyway so I might as well get something for it!

So as soon as I do my work experience I am signing myself up for the Combat workshop!!!

Hey CQ - how you going now? Only a week left... ;) You're going to be such a great instructor - the ones who are keen and energetic always make me want to go more! :D

Well, i've had a crazy week. On Sunday we found a house to rent we liked the look of and went to drive and look at the outside of it. On Monday we went to see it. On Tuesday we asked a bunch of questions and spent the day on the phone working out various details. On Wednesday we asked a few more questions. On Thursday we got our last set of answers and DP went to pay the bond to take it off the market and pick up our paperwork. I've had a dodgy stomach and tension headaches all week from the stress and a MIGRAINE last night (first in 11 years!). So i've done nothing whatsoever by way of exercise (apart from my usual walking and so on) all week.

Today i weighed and measured again. Lost another kilo - down to 80kg. I also lost an inch of my waist, and inch off my torso at belly-button and an inch off my hips plus 1cm off each thigh (need to lose A LOT more than that!). Which was great considering my lack of exercise! Anyway, the kilo loss spurred me on, and i just did your routine again CQ.

I've been mixing it up a bit. For the 2nd and 3rd sets of squats i go down, do one pulse, and then stand up. After the squats and lunges i do 45 leg extensions over the arm of the sofa with an 8kg bar on my ankles (secured!). Instead of tricep dips i sometimes do kickbacks instead. Or i do a set of kickbacks, a set of dips, a set of kickbacks...

I was wondering if you could mix up the chest for me...? I was doing presses tonight and i'm STILL so weak, it's just NOT coming. I feel like my chest is doing nothing, it's all my shoulders and arms and upper back. The overhead extensions for my chest are great, but i don't feel i'm getting stronger, maybe it's my technique? How can i isolate the chest better and get stronger? My boobs are huge and my pecs are like this pathetic little bulge under the top quarter of each one... :(

I've still not run - i carried DD in the meitai last week and my heel felt slightly itchy afterwards (sounds weird, but i know the feeling well - kind of "not quite" an injury). Hopefully this week will be better. I'm going to start right at the bottom again, 2.5km, adding 0.5km every run until i hit 5, then 5km 3 times a week for a week, then two 5kms and a 6km and so on until i'm back to proper distances. I just put a woohoo in the woohoo room, and i'm off to check for new running routes around there, to plan my winter exercise :D

Bx

Aaagggghhhhhhhhhhhh only 2 more days!!! I am so scared of finishing this thing I want it to keep going! I am having trouble writing my essay thing and I posted about it in the Platinum discussion forum, was hoping that some people could help me but only one did - i'm finding it difficult to write down what i'm feeling if that makes sense?

So Hoobs have you got the house? I hope so, how exciting!!!

Yay for the weight loss even though you can't really run - you must be on the right track, it's great that it;s all moving forward for you!

With the chest presses it;s relly hard as I can't see your technique. Make sure your back is flat and not arched. A good way to take it out of your back is to bring your knees up, this takes off a lot of pressure. Also try and make sure you're bringing the bar in line with your nipples or that there is a 90* angle in your armpit.

Mixing up chest...Hmmm, ok well other than the chest presses and the overhead extensions you could do pushups (are you already doing them?). You couls do flys (do you have dumbells I can't remember). Lie on a bench (or whatever you have) with a dumbell or weight in each hand and arms extended or slightly bent. Inhale and open the arms to horizontal. Raise the arms back to vertical while extending. Flys focus the work on your Pec Major.

It's really hard to think of anymore that you can do at home. In the gym I could give you heaps but you are quite limited with the equipment you have :( Maybe try the pushups and flys for a while and see how you go?

My training has been going really well. My arms feel like they are going to fall off this evening, we worked so hard today that the veins were literally BULGING out of my arms when we were doing bicep curls!! Good news is I can now do one full (and a couple of crappy half) unassisted, wide grip, chinups on the bars! And about 3 unassisted, narrow grip ones!

YEAY we got the house!!!

I can't get into Platinum just now as my gifted membership expired and DP is getting me a lifetime but not until Christmas :) If you want to copy and paste your post from Platinum into a PM i could try to help?

The fly's sound GREAT = THANKYOU!!!! DP checked my technique and said a) it's fine and b) i have overly ambitious expectations re: strength... I'm going to do the flys though because i DO have dumbells and they sound just the ticket. Quick question - do i keep my arms straight as i lower or do i bend them?

I know, my lack of time to get to the gym is so depressing! I've STILL not run but i think i might go out and run in a minute actually. Just a 2.5k to get me back on the wagon. I actually tend to be MUCH hungrier when i'm running regularly so i'm probably losing weight so well because i'm NOT running, if that makes sense. But a 2.5 shouldn't up my appetite too much, and i'm going to do my upper body work when i get back...or i might leave it and do a full-body tonight...will wait and see. We've got a spare room or two in the new place and might be getting a few machines and weights sets to use, which will really help! I'd like a multigym but the one i like is 3 grand! LOL. No chance!

You can keep going with some aspects of the challenge can't you? Like the focus work on your upper body etc.? I would slacken off on the eating a wee bit, mainly because life is more fun without having to worry about it, but the rest you could keep on to some extent?

Besides you're moving forward to be an instructor, that's a new focus, keep shifting the goalposts and you'll be right :D

Bx