<p>Thanks, iDad. First I had to manage to try it with the leg bent before the part about the hip/glutes started to register. New toy, new toy! Now I can at least do it enough to work on getting better at it.</p>
<p>Tom1944
How can you only eat 100 grams of carbs?!?!?</p>
<p>Bromfield:</p>
<p>That’s what happened to me, too. As I got into those workouts, I had to reduce the weights that I thought I could do. I think it’s the combination of high rep sets, particularly 15 reps per side non-stop, and the fairly short rests between exercises, and the slow tempo of the exercises themselves (like these slow-motion pushups).</p>
<p>Because the program alternates between two workouts, you could probably get away with back-to-back days without too much soreness. Even so, I think it’s better to take a day in between to rest or do something different. Particularly later in program. The consensus seems to be (and I would concur) that Phase 3 is pretty demanding. I actually couldn’t do the Phase 3 workouts as written. I had to skip the “active rest” exercises because I needed 60 seconds of real rest to recover.</p>
<p>
</p>
<p>That’s about what I have eaten as a daily average for the last couple of years. Very little sugar. Very little grains. The bulk of my carbs come from huge amounts of fresh veggies and some fruit. I would have a hard time getting down to 50 grams, but 100 grams isn’t really hard.</p>
<p>Idad, I think the author if the book you’re reading may be throwing the baby out with the bath water in this comment:
</p>
<p>One one hand, he is technically correct in perhaps a highly scientific way in that the “engine” in question has too any biochemical variables to reliably predict precise consumption mechanics. On the other, the act of food journaling and devising some approximate method of estimating food composition and calorie content versus approximate calories spent is
IMHO generally the most valuable tool in the weightloss arsenal, however rough such approximations are and however many ADDITIONAL variables there are, eg basal resting metabolic rate, insulin resistance, response to carb ratio, etc.</p>
<p>So in effect he’s saying that if you can’t figure out your exact gas mileage you should abandon the notion of calculating how many gallons it will take you to make a trip? Kind of a ridiculous notion.</p>
<p>Having done south beach, I understand its entirely possible to follow a prescription of sorts completely unaware of caloric content and lose weight. But compliance is always an issue with any diet, and non-compliance is more readily controlled when you can pick and chose your areas of non-compliance and still reach your goals because the “sum” of your intake is balanced with your approximate output :)</p>
<p>I’ll be interested in hearing what viable alternative he offers up in his book. Perhaps he is frustrated with people who are so very literal they whine about insufficient weightloss during the process because they expect the formula to be exact and don’t consider the multitude of additional variables. But he’s being just as literal and out of context with that statement.</p>
<p>So far it has not been difficult. I changed my diet to eat more green vegetables and less fruit. I am down to 1 apple a day. I switched my grains and beans for meat dishes. </p>
<p>When I get on the scale later I will tell you how it is going so far.</p>
<p>I am clearly trying to copy idad’s success because what I was doing was not working and what he had done (and does) clearly is.</p>
<p>Forgive my ignorance. Could you do those exercises with a regular weight? Is there any benefit to the kettlebell beyond being easier to grip than a dumbbell?</p>
<p>I agree kcmom. The food journal that I kept in myfitnesspal was the most important factor in losing my 40 plus pounds. I think where I was getting off track at times was under representing food portions, not tracking the occasional energy bar and snack and more importantly cheating. Cheating in the firm of knowingly over representing calories expended in exercise and journaling food consumption all in the attempt to reach the 1400 net calorie goal. I was only cheating myself.</p>
<p>PG, idad’s post 29980 on the previous page showed a video with a guy doing the single leg deadlift with a weight instead of kettlebell. I was too lazy to walk upstairs to get my kettlebell so tried it using a large bottle of Tide out of the laundry room!</p>
<p>Today was my rest day. Decided to take a walk. Got bored after 2.20. Ran the last 2.75 back to the house. Did some dips and planks then worked on that SLDL. Am now lying on the floor under the ceiling fan wondering what happened to rest day.</p>
<p>PG- I think some exercises are about the same with a regular weight as with a kettlebell, but others are sort of unique to the kettlebell and seem to work better with one. Besides, they come in cute, bright colors and look nice in your house! 
</p>
<p>Beautiful morning here- 64 degrees and low humidity. I had to get out there early since I had a breakfast seminar. Still tired legs. 3 miles.</p>
<p>Yesterday I was back with the trainer</p>
<p>Pilates, core stuff
KB swings
BB snatch
BB Romanian deadlifts
Front Squats
sit ups
OH presses with 25 lb. plate</p>
<p>Goal Setting</p>
<p>So the trainer has been more than pleased with my progress and wants to do a new round of goal setting. I am usually all about the goals-- in fact, have referred to myself as “Queen of the S.M.A.R.T. (specific, measurable, attainable, relevant and time-bound) Goals” in the past, but I am at a loss at the moment.</p>
<p>My fitness goals in the past have included running 5ks, 10ks, half marathons, marathon, triathlons, both for time and just for completion.
I have had specific weight lifting goals that I have attained.
My most recent goals, (which I have achieved) were: finally seeing significant weight loss and training with heavy weights consistently.</p>
<p>I have now plateaued on the weight front. I look and feel pretty good. I could maybe lose about 5 more pounds of fat, but given the Herculean effort required for the weight loss I have achieved, this may not be realistic. </p>
<p>On a physique/aesthetic level I could “tone” my arms some more. I think building more bicep/tricep muscle would improve the appearance. Visible abs are probably a lost cause given my genetics. Any way, apparently glutes are the new abs. Definitely could do some major muscle building in that area.</p>
<p>On a fitness/strength level, I could try to go for some personal bests in the deadlifts, squats, bench press department, as well as aim to be able to do one bodyweight pull up. For some reason this doesn’t overly excite me as a motivator. I mean I definitely will continue to the weight training and hope to continue to improve, but those benchmarks don’t get me pumped.</p>
<p>I have decided not to make a race a goal this time around. Don’t want to deal with the calendar commitment of a single event, although I always enjoyed the training plans that go with race prep.</p>
<p>If you had a personal trainer as a resource and had already ticked off the things that I listed on your bucket list, what would your goals be? Any and all suggestions welcome!</p>
<p>I love your post, CJane. Hm, haven’t been there or done that, but I like to brainstorm. Maybe one or more monthly or annual goals that involve some kind of total? Perhaps a program of some kind similar to how iDad likes to choose and go through it with the trainer? Teach or train a class? Join or start a team of some kind that works toward a group goal? Organize an event? I’ll be very interested to see what ideas others who have experience, unlike moi, might suggest.</p>
<p>I’m all about cute :-). Indeed, I agree with the commentary above about having good-looking workout outfits. But why do the darn running shoes have to be so darn ugly, in all those ugly, stupid neon colors? My running shoes (New Balance) are in a palette of gray with purple and yellow highlights, so I invested in various workout gear that complements those colors. Feels silly, but I feel better in it versus wearing just some old cruddy t-shirt and shorts.</p>
<p>Thanks, Deborah.
In fact
This has some appeal.</p>
<p>I just started reading [Amazon.com:</a> Strong Curves: A Woman’s Guide to Building a Better Butt and Body eBook: Bret Contreras, Kellie Davis: Kindle Store](<a href=“http://www.amazon.com/Strong-Curves-Womans-Building-ebook/dp/B00C4XI0QM/ref=sr_1_1?ie=UTF8&qid=1374768484&sr=8-1&keywords=strong+curves]Amazon.com:”>http://www.amazon.com/Strong-Curves-Womans-Building-ebook/dp/B00C4XI0QM/ref=sr_1_1?ie=UTF8&qid=1374768484&sr=8-1&keywords=strong+curves) and it is interesting, but I am concerned it may fall into the “bro science” camp that idad has warned about.</p>
<p>PG: there is an element of just going with the exercise clothing look du jour. I am looking forward to the day that the rainbow running shoe fad is over, as well.</p>
<p>OTOH, I have to some nostalgia for the head bands, leg warmers and shiny lycra leotards and leggings we sported in the 80s. And even worse, the trend for the thong leotard that women of all shapes and sizes were wearing with no further thought in the 90s. Wow! Now that is a look that is best left unrevived.</p>
<p><a href=“http://upload.wikimedia.org/wikipedia/commons/thumb/a/a4/Aerobic_exercise_-_public_demonstration12.jpg/300px-Aerobic_exercise_-_public_demonstration12.jpg[/url]”>http://upload.wikimedia.org/wikipedia/commons/thumb/a/a4/Aerobic_exercise_-_public_demonstration12.jpg/300px-Aerobic_exercise_-_public_demonstration12.jpg</a></p>
![http://upload.wikimedia.org/wikipedia/commons/thumb/a/a4/Aerobic_exercise_-_public_demonstration12.jpg/300px-Aerobic_exercise_-_public_demonstration12.jpg[/url]](http://upload.wikimedia.org/wikipedia/commons/thumb/a/a4/Aerobic_exercise_-_public_demonstration12.jpg/300px-Aerobic_exercise_-_public_demonstration12.jpg%5B/url%5D){kind=link}
<p>I love your post, too, CJaneRead. Good for you.</p>
<p>CJane: I find that I, too, do better if I set goals. What my trainer has done is to progressively work up to heavier weights and more difficult exercises. She’s done this with the TRX, kettle bells, and hand weights–we never use machines. I started out with 5-pound weights and now use 20-pound weights (sometimes I’ll have to go down, if an exercise is really tough). I was able to bench press 40 pounds when I started, I can now do 100–not sure that I want to do more, but that was a good goal. </p>
<p>Brainstorming with the trainer is how we came up with goals for going forward. My problem is that I’m traveling with my husband so often that I’m not always able to be consistent and will go for a few weeks before I get back to the trainer. She has been helpful in coming up with a plan for me when I’m traveling. I also like having the Two Sizes DVD. I have just started but it’s a way for me to get a workout in when I’m away from the gym.</p>
<p>Broms-- benching 100 lbs is awesome! That was my all time PB. I am currently benching ca. 65 lbs, fairly high reps, but still no triple digits.</p>
<p>CJane: </p>
<p>I am very familiar with Bret Contreras’ stuff. He’s a prolific internet writer (T-Nation, etc.), has a podcast, and makes an occasional appearance on Mike Boyle’s pay-site. At first, I thought he knew what he’s talking about, but I’ve decided that he’s actually an earnest, well-intentioned idiot. I got my first clue with his “signature” exercise: loading up massive weight on a barbell, putting it across your hips, and trying to heave it into the air by doing a hip bridge. Sound’s good in theory, but I think the weight just makes you cheat and use every other muscle in your legs and back to convulse the weight up. I don’t think the hip bridge makes any sense as a “personal record” weight lifting contest. Loading it up makes it harder to actually focus on the glutes, IMO.</p>
<p>He has also written articles that Stuart McGill is all wrong about spinal anatomy and that crunches are just fine. And, that maybe it’s not so bad to do rounded back deadlifts.</p>
<hr>
<p>As far as strength training goals, I’m not a fan of trying to lift a specific number on the barbell. I think the amount of weight you lift on a given exercise should be driven by your strength/fitness and not the other way around. If 12 reps with a weight is too easy, then lift more. But, making it the goal gets people in trouble. See “deadlifting and herniated disk”. Especially, because the standard powerlifting exercises that accrue bragging rights for personal records (deadlift, back squat, etc.) are generally not particularly safe exercises with heavy loads. I love strength training and believe everyone should do it, but not a fan of strength training for a number – especially for middle-age and beyond folk. Actually, I think the “number” can be better used in the opposite direction – as an upper limit. For example, is there any rationale reason why a 60 year old should be deadlifting more than his bodyweight? What’s “strong enough”? When does it make more sense to shift gears and work on something else that will actually improve fitness/athleticism?</p>
<p>When I need a strength training goal, it’s usually more along the lines of a long term project to do a challenging exercise – like chinups or single leg squats. Or, to improve something that is so obviously a weakness for me – like balance on something like single leg deadlifts.</p>