Fran: I have to agree with Mel/Meg about the caloric intake and how it applies to those who have/had significant weight to lose. Here is how I'm working around and with their "rules."
* Caloric intake. On my lifting days I should take in 1990 calories.
Take home message, slightly increase calories on lifting days with a protein shake, 200 calories, immediately after the workout. If I find a gain or maintain at this then maybe just hardboiled egg whites and half an apple.
*Cardio. I'm all about HIIT long before I read this book so we agree there. However, last spring and summer I played with the duration of my cardio sessions and found that if I want to lose I need to be doing no less than 45 minutes five or six days a week to get me over that maintenance number. It is hard to do HIIT every day I agree and some days I just didn't have it in me to do a whole session. On those days I did the best I could and mentally checked it as a "recovery day". I still did the cardio but with less intense and frequent HIIT moments during the workout.
*Lift Heavy. YES YES YES.
I figured this one out long ago on my own too. What is the point otherwise. Besides it's just plain fun to feel that resistance deep inside your muscles.
*Take a break after each four or six week period. ~sigh~ I wish I would have given myself permission to do this. I intuitively knew this but had a hard time permitting myself to do this.
I know it now, it's been validated more by injury than the book. I think because I accept this part of my life as permanent I no longer think of it as a race to the finish line of uber fitness for me. Besides, these weeks off allow me to get my house in order again as well as clear my head.
There are probably other points I could ponder if I searched through the spine broken, highlighted marks of this book. But off the top of my head these is what I've been thinking about as it applies to me. Overall I think the book is a good introduction to lifting for women. The nutrition section is okay but the caloric suggestions still make me dizzy. I think that for most people that point is going to be trial and error even if they are working with a good dietician. My advice, just try it. Honestly record your input as well as your output(exercise) and see what happens with consistency. All things can be tweaked.
Nelie: That is an awesome set up!
I'll be over tomorrow! Just kidding. What a nice space to have as well. Our basement is still unfinished so even if I had the equipment it would look more like an iron pit down there. But maybe someday. While I find watching others at the gym motivating there are days when I really just don't want to have to negotiate around other people either.
Those would be good days for me to be cast down into my own torture chamber until I am fit for the public again.
Elisa: I will let DH know you have a message for him.
I have to tell you that he and I have very different approaches to weightloss. I eat, he does not. ~sigh~ I still make sure he gets dinner every night though. He wouldn't dare not partake.
Midwife with Muscles: Yeah for you!
It is a little weird when people begin to notice the changes in your body. If felt a little odd about this attention as well. But after a while they get used to the healthier and fitter you. This is such and exciting phase of weight lifting and reshaping, enjoy all that you discover through the process. Caution...mirrors could become your new best friend.
Just don't make it too obvious as you walk past the mirror displays in Target.
Yeah, lady, that really is you, now move your cart along.