01-07-22, 09:17 AM | ||
Join Date: Feb 2014
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Quote:
So, once I realized that I was doing wasn't working, I did a few weeks of Pahla's workouts and also diligently listened to her podcast and read her 5-0 method. I really didn't click with her workouts since I was a Cathe fan since the 90s. No music and not heavy enough weights. Deal breakers. I experimented with a few calorie deficits before finally finding where I needed to be to actually move the scale. I also discovered that my body really dislikes cardio at this point in time. But I really like Cathe's weight workouts (Cathe Live), so I decided to just do the ones I really like only 2-3 days a week for about 45 mins/1 hour max, and then just do Essentrics (or nothing) on the other days. Bear in mind that I had been working out hard for close to 2 hours usually 6 days a week for at least a year to lose this weight, and for about the past 10 years it was hard workouts 5 days a week to maintain my weight to no avail, so scaling back was really hard mentally. But I lost 11 lbs in 3 months. I even lost a pant size. Finally. I kept up with my water, maintained a calorie deficit since I wasn't constantly hungry from working out, worked on my mindset that my body just isn't what it used to be, and used heavy enough weights but not too heavy to make me too ravenous. I didn't stick to the calorie deficit over the holidays but I surprisingly didn't gain that much. I am back to my routine now thankfully. Calorie deficit, moderate weights, and stretching followed by rest. Repeat. I have been following Susan Niebergall on Instagram and just kind of incorporated things that she posted: https://www.instagram.com/susanniebergallfitness/ Every day I struggle with the notion that I should be doing more, mostly because that's what worked for so many years. But finally with some results, I'm seeing that it's at all nutrition at this stage for me and very little to do with working out. Consistency over time and maintaining muscle and mobility are now my main goals to get this weight off. |
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01-07-22, 09:47 AM | |
Join Date: Jan 2010
Location: NE
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I agree with Jessica Smith for moderate workouts. She has several rotations on her website; it might be a good place to start
Jessica Smith Workout Rotations |
01-07-22, 10:38 AM | |
Join Date: Nov 2001
Location: Maryland, USA
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Great post, Lori - so glad you are seeing some positive changes.
I think moderate is in the eye of the beholder and you really need to experiment to find what works for you. If you do have an active job where you are moving around all day you should probably take that into account and keep formal workouts shorter/lighter and maybe focused on fitness that you don't get through your job. If that makes sense. As an alternative to Pahla's workouts I really like the Lively Ladies channel on You Tube - although there is no music and the weights are not heavy for those used to more serious strength programs. I do think they are more advanced than Pahla's new stuff but are still moderate. She also does more thorough warm ups and she links to lengthier cool downs. I think at this age we need more warm-up and cool down and mobility work. I also like Senior Shape by Lauren and Caroline Jordan's channel on You Tube. Caroline's in particular seems to focus a lot on function and good movement patterns. Good luck - it is an experiment until you find out what works for you. Donna |
Tags |
gall bladder, moderate intensity, pahla bowers |
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