Originally Posted by Douger963:
Thanks for this information, it is really appreciated.

1) What is the optimal length of time at the 60-70% of max heart rate?

2) Would High Intensity Interval Training (HIIT) for 25-30 minutes exceed that? My guess would be yes, but your thoughts?

I like the HIIT because it fits really well for my schedule. Also, it is said to continue to burn fat more effectively post work out than cardio.

Well you can walk all day if you like and that would be awesome

HIIT would not be very IP LOL...As far as the continued burning that is why I like the resistance training portion... doing it while keeping your Heart Rate and a lower level and building muscle at the same time which in turn burns more fat. People tend to get discouraged with weight training because they see their "weight" either stay the same or go up a bit... if you chose to do weights I highly encourage it but focus more on your inches...trust me, it will show! And ultimately we want to be trim... so that truly should be how we gauge ourselves

Good luck!

I am thinking to go do some aquasize classes. Anyone else have any experience with these? I am holding for some tone and muscle building without my heartrate going up too high.

Originally Posted by Peanuts Mom:
I am thinking to go do some aquasize classes. Anyone else have any experience with these? I am holding for some tone and muscle building without my heartrate going up too high.

It depends on your coach, of course. But I found this the very most enjoyable, and productive, exercise.

My husband and I after the first 3 weeks or so are going to start the "Slow Burn" program. My husband is in the Military so he gets a lot of exercise but he's willing to do this with me. I have a genetic defect of the diaphragm that makes it difficult for me to do certain exercises so I'm hoping the Slow Burn will allow me to firm muscle safely and effectively.

I have enjoyed reading this thread on exercise with lots of support thrown in.

WOW!.. I just completed probably the longest workout I've ever done in my life & I feel GREAT!!!.. it was about 35 minutes of kettlebells/NordicTrack intervals, then an hour of yoga... this was the first time I had done the longer yoga practice & I wasn't sure I could make it, but I did!!!.. my old routines were about 20 minutes each, so this was quite a stretch for me (silly pun intended!).. I also added several new kettlebell moves & stuck in about 4 minutes of NordicTrack cardio at the beginning & between each set of KBs... now my routine looks like this:

(NordicTrack cardio)
Swings
One-arm swings
Single-leg deadlifts
Cleans
Triceps extensions
Swings
One-arm swings
(NordicTrack cardio)
Goblet squats
Windmills
Military presses
Curls
Swings
One-arm swings
(NordicTrack cardio)
Sidestep w/curl
Halos
Golf swings
Swings
One-arm swings
Round-the-body passes

I'm hoping to add a few Turkish Get-ups, once I learn how to do them...

I was sweating by the time it was over, but I never let my heart rate get too high... I'll be sore tomorrow, but for today, I only feel exhilarated!.. it's so nice to be back in gear again... why did I stop???..:?:

hugs :hug:

I have read this entire thread at least 3 times since September. I am so scared. I have been on this diet and faithfully lost 3-4 pounds a week. I am a 100% protocol girl and don't cheat...ever.

I started resistance training this week with a personal trainer...three times this week. No loss Sunday, up .2 on Monday, no change Tuesday, up .2 Wednesday, no change Thursday, up .6 today. This has never happened in 17 weeks. I have been extremely successful. The workouts are amazing and I feel smaller in one week, but I am up one pound total...HELP?????:(

Darbs what were your measurements before you started weight training (not your weight on the scale)? When you exercise you body breaks down muscle and rebuilds muscle. The scale will reflect that but not your tape measure. You are becoming smaller not lighter because muscle weighs more than fat.

Don't become tied to your scale!!! Use a measuring tape.

PS - you want more muscle so your metabolism will work better.

Originally Posted by cmsgrrl:
Darbs what were your measurements before you started weight training (not your weight on the scale)? When you exercise you body breaks down muscle and rebuilds muscle. The scale will reflect that but not your tape measure. You are becoming smaller not lighter because muscle weighs more than fat.

Don't become tied to your scale!!! Use a measuring tape.

PS - you want more muscle so your metabolism will work better.

I know....I am a slave to that damn scale! I am still 30 pounds overweight and I think that with the way I eat, it should drop. I do get measured this week at my weigh-in so we will see what happens.

How are you doing?

Originally Posted by darbs7:
I know....I am a slave to that damn scale! I am still 30 pounds overweight and I think that with the way I eat, it should drop. I do get measured this week at my weigh-in so we will see what happens.

How are you doing?

give it a couple weeks.........paitience grasshoppper....you will be smaller in inches. HIDE YOUR SCALE FOR A MONTH! (says the person that weighs every morning haha)

Originally Posted by ladyvrod:
give it a couple weeks.........paitience grasshoppper....you will be smaller in inches. HIDE YOUR SCALE FOR A MONTH! (says the person that weighs every morning haha)

Okay, so the scale will not be hidden, but it is a nice thought. I should relax because I know I will start losing again if I stick 100% to protocol. It is hard when you know you have 30 more pounds and need to lose 3 every week so that you're not on phase 1 forever.

By the way, your latest picture looks great.

Originally Posted by darbs7:
Okay, so the scale will not be hidden, but it is a nice thought. I should relax because I know I will start losing again if I stick 100% to protocol. It is hard when you know you have 30 more pounds and need to lose 3 every week so that you're not on phase 1 forever.

By the way, your latest picture looks great.

I feel your pain ;) I've lost 45 and look like "normal" human to be;) but need to lose at least 30 more and my motivation is hiding somewhere because I'm losing (my own opinion) so slow now:mad: And I KNOW for sure that this protocol is working, even for me PATIENCE, I tell for myself (wont help...) Have a nice weekend

Originally Posted by darbs7:
I know....I am a slave to that damn scale! I am still 30 pounds overweight and I think that with the way I eat, it should drop. I do get measured this week at my weigh-in so we will see what happens.

How are you doing?

I am not as dedicated as you (which is very admirable) and your stats show that compared to mine. But I am okay with that. I have managed to lose 10 lbs from my Birthdate (12/13) which includes Christmas and New Years. So yeah I consider that a miracle at this time of year! I have NEVER lost weight at Christmas time ;) I have lost 6.75 inches from my waist and fit into size 14 pants. When I started that same pants brand was a very tight 18 (probably would have been a 20 if they made that size). So overall very happy.

As Ladyvrod says patience grasshopper!!

Originally Posted by cmsgrrl:
I am not as dedicated as you (which is very admirable) and your stats show that compared to mine. But I am okay with that. I have managed to lose 10 lbs from my Birthdate (12/13) which includes Christmas and New Years. So yeah I consider that a miracle at this time of year! I have NEVER lost weight at Christmas time ;) I have lost 6.75 inches from my waist and fit into size 14 pants. When I started that same pants brand was a very tight 18 (probably would have been a 20 if they made that size). So overall very happy.

As Ladyvrod says patience grasshopper!!

Glad to see you are doing well. I need to grow patience, I will try to learn that from you. I am just so mad that I have spent most of my adult life over 200 pounds and I guess reality hit me smack in the face with this diet (I have been in denial for 20 years). I just want to get below 175. There is such a stigma with the number on the scale. I just spent time looking at photos of weight loss stories. People look so different at the same weight as others, it is so weird that we have a standard BMI thingee!

Originally Posted by darbs7:
Glad to see you are doing well. I need to grow patience, I will try to learn that from you. I am just so mad that I have spent most of my adult life over 200 pounds and I guess reality hit me smack in the face with this diet (I have been in denial for 20 years). I just want to get below 175. There is such a stigma with the number on the scale. I just spent time looking at photos of weight loss stories. People look so different at the same weight as others, it is so weird that we have a standard BMI thingee!

I am sitting here at my computer and I KNOW that you will get to your goal. I have confidence in you!!!! :hug::hug:

In response to DARBS7 but thought everyone could benefit from reading it

Hehehe not uncommon AT ALL...here is why the scale has not moved... you are gaining muscle as you lose fat!

People say "muscle weighs more than fat" but that is incorrect... 5lbs is 5lbs... http://www.clutchfitness.com/files/fat-v-muscle.jpgwhat is correct is muscle is less "bulky" or it occupies less space than fat does AND it helps you continue to burn more fat!

My advice to you is... STEP AWAY FROM THE SCALE ;-) Seriously, focus more on your inches lost than the number on the scale... ultimately that is our goal right? To fit in our clothes?

A client of mine at the gym came to me once and said "I don't get it the weight is not coming off now but everyone tells me how much I have lost and I notice how lose my clothes fit!" hahaha Yes, completely normal. We obsess over a number on the scale so much that we forget about how we feel and look.

Let me put it this way... When I modeled for a living I was a size 6 at about 130lbs...
http://lh5.ggpht.com/_RKyKVJuSzYQ/TH...olio%20008.JPG
when I became a trainer I got to a size 6 and was about 150lbs...
http://lh6.ggpht.com/_RKyKVJuSzYQ/S7...years%2007.jpg
see what I mean? And believe me, I was healthier and looked better as a trainer :-D

Keep up the good work and I PROMISE YOU you will see results...also never weigh yourself AFTER working out... you will see you actually went up!...your muscles expand when you work out and fill with water and such so it is normal... nothing to freak out over. it is a normal process... and PLEASE be assured that you will not BULK UP... it is quite difficult for women to bulk up like men do.