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Hey All, I used to weigh around 282 pounds but after having been weight training along with cardio since almost 6 months, I have come down to 268 pounds. Now the problem starts here. I've been weighing myself every week and also have been taking measurements of my body once a month. Though the weight has been shifting from 268-273 and back to 268 this week, I've been experiencing this "shift'' since almost 2 months now. The measurements have been of little motivation and have reduced slightly. I know I shouldn't be concerned so much about the scale but its been bringing me down and de-motivating me. I'm trying hard to control my portion sizes. I have been weight-training regularly but have recently ignored cardio workouts since they've been boring the crap out of me and I decided I couldn't take them any longer. So this is how my weight-training plan pretty much looks like now : Workout frequency-3 days a week Monday-Chest, Shoulders, Triceps 1.Dumbbell Incline bench press - 25.0 pounds x 8 reps 4 sets 2.Dumbbell Incline fly - 20 pounds x 15 reps 4 sets 3.Dumbbell Front Raise - 15 pounds x 15 reps 4 sets 4.Dumbbell seated triceps press - 15 pounds x 8 reps 4 sets 5.Dumbbell Shoulder press- 20 pounds x 8 reps 4 sets 6.Machine triceps extension- 28.5 pounds x 8 reps 3 sets Tuesday-Rest (Note: Previously cardio day but have laid of that since 2 weeks) Wednesday-Back, Lats, Biceps 1.Hyperextension - 18 reps 3 sets 2.Dumbbell Alternate Hammer Curl - 15 pounds x 8 reps 4 sets 3.Dumbbell One arm row - 35 pounds x 13 reps 4 sets 4.Cable rope straight arm pulldown - 5 pounds x 14 reps 4 sets 5.Preacher Curl Machine - 23.5 pounds x 8 reps 4 sets Thursday-Rest ( See Note above) Friday-Quads, Hamstrings, Legs, Abs, Glutes 1.Machine prone leg curls - 37.5 pounds x 8 reps 3 sets 2.Standing Calf raise (machine) - 59.5 pounds x 8 reps 3 sets 3.Thigh Adductor - 23.5 pounds x 8 reps 4 sets 4.Dumbbell Step ups - 20 pounds x 8 reps 4 sets 5.Dumbbell side bend - 20 pounds x 8 reps 4 sets 6.Crunches with legs on an exercise ball - 18 reps 4 sets 7.Planks - 3 minutes 3 sets of 1 minute each 8.Air bike - 8 reps 3 sets Note: I've been increasing reps by 1 for each set every week and when I hit 15 reps, I increase my weight in each set. Applicable to all exercises. P.S. Note: Also I've been shuffling my exercises every time I feel they've been becoming little less challenging and are too monotonous. But this has been my workout since August. I know the battle of fat loss is waged in the kitchen and I've been trying my best to cut wherever possible and control my cravings and also eating healthy, but my main concern is whether what I'm doing now is: 1.Good, continue controlling diet, and need to be more patient enough. 2.Not enough. 3.Good but also concentrate on cardio. 4.Good, don't need cardio, control diet and have to be more patient. 5.Any suggestions that I can consider to improve my workouts. Help would be appreciated!! Thanks and have a nice day!!

Hey all! I'm new! Pretty stoked to start my first challenge! I know I'm supposed to technically be with the Level 1 Rebels, but that seemed boring. Adventurer sounds better. Anyway, I strength train 4-5 days a week and do a HIIT workout the other days. My every day diet has lost most processed and all fast foods, and thus I am only eating ~1,000 kcal/day. I'm currently looking for ways to boost that. I take a multivitamin, fish oil gel, and ~60g whey protein as supplements. I'm on a 40-40-20 (protein-carb-fat) split. Main quest: To double the weight I can lift! Very strength. Much fabulous.

This is a marker for my new thread, which will be about consolidating the stuff I've learned about fitness and making some of it a habit. I've slipped rather over the last few months, with the result that I've gained fat and feel fed up and tired. One of my major issues is lack of good quality sleep, and that's largely down to working until ridiculous hours. So part of the new me is going to be stopping work at 10pm. It's now 21.55, and I'm going to turn my computer off NOW and go to bed on time so I can get up early to exercise.... see how it goes? Back tomorrow with more details. In the meantime, zzzzzzzzzzzzzzzzzzzzz.

It has been 1 year since I started my first challenge here. This is my 8th challenge and I recently discovered this Japanese Proverb - “Fall down seven times, Get up eightâ€. Along my journey to this point in time I have fallen down Many more than seven times. The fact that I’m still here and I’m still trying proves that I can get back up. So I want to build this challenge around the theme that we should push ourselves UNTIL we fall. It’s time I harness my inner samurai!! So for each of my goals falling/failing IS an option! I will try to push myself to new levels EVERY week, Hell Every Freakin’ Day!! How? Let me tell you. Goal #1: Get the diet under control!!! Stage 1: 100% Paleo Stage 2: No afternoon snacks Stage 3: No Snacks at ALL Stage 4: Cut back (50%?) fruits and sugar sources Stage 5: Track diet stats (Macros?) Stage 6: Intermittent Fasting 1 day/week Each Stage will last 1 week and build upon the previous stage(s). When I fail (note I didn’t say IF) I will document (confess to everyone here) what stage I failed on and how long I stayed ‘down’. Then I will step back one stage and continue. Remember the key is GETTING BACK UP!! Goal #2: Train, Train, Train I’ve come up with a workout schedule that should allow for adequate rest of muscle groups between workouts and has me training 6 days/week. Most of the workouts are designed to be done circuit style until….(you guessed it!) FAILURE. I will track my progress (weight, # sets, total # reps, max reps, etc.) Goal #3: Surviving ISN’T Thriving.. I want to rewire my brain to thrive not just survive. Often I’ll think of something I want to do or have but immediately think I can’t, I don’t have enough ____ (time, money, experience, etc.). Instead of thinking “I can’t _____†or even asking myself “Can I _____?†I need to start thinking in terms of “HOW can I ____?â€. So each week this challenge I will pick one objective and ask myself “HOW can I achieve that objective?â€. My goal is not to achieve each objective within a week (although that may be possible) but to set into motion actions that will allow the objective to be reached. Goal #4: Cold shower Curveball… Ok so this one is in direct response to peer pressure from RogueWelkin and Teros. Call it another attempt at my Bond shower challenge or a way to emulate the samurai tactic of meditating underneath a cool mountain waterfall. Either way it’s simple enough, 30 days of cold showers. So there it is. That’s my plan and I’m sticking to it! Life is tough. It will knock my ass down! BUT I WILL get back up, I AM strong enough. Hmmm? Where have I heard that before? Here's to a Kick Ass Challenge #8 (Beginning Stats Below) Weight: 217 lbs (I seriously let myself down during the break)Bodyfat: 25% (Yeah it was bad)Chest: 45 1/2 inchesWaist: 43 inchesThigh: 24 1/2 inchesBicep: 16 inches

This is challenge number 6 for me. Truthfully the last two, even though the grade itself was not bad, really just wasn't great. Mostly this was due to an overall burnout due to a variety of factors (some physical, some more motivationally inclined). I felt like I was not focused. After consulting my coach, he agreed it was time to bring things down and take a short break from recomping. (At least 3 weeks.) That means that for the start of this challenge I will be in a recovery phase. It was suggested I bring up my calorie, carb and fat intake, drop my weights a bit and focus on well being over actual fat loss. So, I have decided to break this challenge into chunks, adjusting the goals as I go. I also thought that since my focus is on well being that it is an excellent time to focus on the basics. Simple, simple. Nothing complicated, nothing fancy. The first 2 weeks my goals will look like this: GOAL 1- Macros: I chose last challenge to take a break from following exact numbers. This had it's good points and not so good points. But, for this round I am going to be going back to aiming for more exact numbers. The biggest reason is because I am trying to essentially heal my body and following numbers helps give me more solid data to work from. Plus, if weight does continue to drop during the recovery my coach has suggested we raise things more. The numbers I am focusing on for now are: 1368 CAL/ 135 PRO/ 135 CHO/ 32 FAT I want to hit these within 100 points on the Cals/ 10 on the PRO & CHO and Fats. GOAL 2- Fluids: I had started doing really well on this and totally got out of the habit last challenge. I actually found that all I was drinking during the course of the day was a cup of coffee I sipped on or an occasional diet soda. And, I am aware that dehydration can have a negative impact so this is another important aspect to an overall well being and something I really have to keep practicing. The first two weeks I am setting a goal of a minimum of 64 oz. (the usual 8/ 8 oz) and my plan is to work up from there to a range of 128 oz by challenge end. GOAL 3- Workouts: LOVE, love, loved the Belly Dancing Lessons last challenge and practicing the yoga (which also helped the belly dancing) so those will continue. Workouts will be: Monday: Chest & Arms Wednesday: Legs Friday: Back & Shoulders Tue., Thurs.: Cardio/ yoga (most likely Bellyfit) Saturday: Belly Dancing Sunday: Off & Refeed Days Life Goal: This will be a continuation of the Clutter Project I started last challenge and will probably be an ongoing thing for a few challenges. A whole house/ whole life sort of undertaking. Grades for this first two weeks: A= 12 days (allows for 2 refeed days) B= 10 days C= 8 days F= less than 8 Hey Vilkacis, time to put down number 6! LET'S DO THIS! :triumphant: :triumphant:

Hey guys! I've been working out from home for the past 2 months, but I realized that I'm just building up my endurance rather than pure muscle. So I've decided to go back to the gym since I can get my hands on some heavy weights (rather than my pathetic 5lb hand weights) and I'm looking for help to build a full body work out that doesn't take over an hour. I find I hate going to the gym because I feel so overwhelmed with all the machines, since I don't have a game plan. That's why I'm calling out to you folks! I'd be go grateful to have someone point me in the right direction with a good workout. I'm looking to build muscle and tone up. I have a naturally curvy body and I don't want to lose that. I idealize Beyonce's body, she has maintained her curves and she's fit; that's exactly what I want. Any piece of advice would help! Thank you, Allie

Okay... been reading nerd fitness for a good two weeks now. I FINALLY signed up for forums. I am a busy busy yoga teacher who also loves long distance bike rides. After reading more about body fat and the ideal amounts for endurance atheles I decided to try cross training into weight training. I am currently at 26% body fat... two weeks ago I was at 26.6% so its working! My goal is to get to 20%. That way I can keep up with my husband on our long bike rides. Also, its important to me to 'practice what I preach'. I have private students all with their own needs. Some of them would greatly benefit from weight training. I want to make sure that I can do what I suggest to others in a safe and healthy manner. I have much more to my story but today this is where I am at. Namaste and live long and prosper! Krislyn

I've been looking in to adding weight training to my life but don't know how to fit it in to my schedule. I was looking at the 5x5 program in particular, but most programs are similar in that they recommend 3 training days with at least one rest day in between. I'm a little bit confused as how to make that work with my schedule since I do Flying Trapeze on Tuesdays and Thursdays already. I would assume based on the soreness of my shoulders and arms after Trapeze that I'd need a rest day after that class, but that essentially means that I'd only be able to add one day of weight training per week instead of the recommended 3. Would it be worth it to do the 5x5 program only one day per week so that I get the proper rest between giving my shoulders and arms a beating? The only schedule solution I can think of is to add the weight training to the days I fly, but that might be too much for me since I'm already experiencing soreness after Trapeze. Any suggestions? Thanks!

The line in the sand has been drawn. I have created a plan of attack and success in this quest is destiny. My inner warrior is about the be born. The quest has been there for the last ten years, waiting for me to be ready for it. I have gained the knowledge and have decided to create my legacy. This entails dropping approximately 20-30 lbs of bodyweight. At a height of 5'3'' that will put me at 115-125lbs. This will not be done by sacrificing muscle. The loss must be fat, while retaining and building strength and fitness. The route on the map is clear. 1. Hit the gym for strength training 4 days a week. 2. Steady state cardio one day a week 3. Follow a low carb high fat diet plan, consuming carbs exclusively in the form of vegetables and limited fruits. My life quest is to improve my archery skill. Hopefully by the end of six weeks of strength training I will need a bow with a heavier pull. Quest will be completed by: Weight training 4 x per week, miss no more than 3 workouts in 6 weeks (+3 strength) cardio one day per week, missing no more than oneworkouts in 6 weeks (+1 stamina) Diet: Not more than one cheat per week (a cheat =alcoholic beverage or starchy carb) (+2 constitution) Archery: Practice minimum of 20 minutes a day, 4x per week (+2 dexterity) Success in all aspects (+1 wisdom, +1 charisma) April 14 is the beginning. There is no end.

Ok, this is my 5th challenge. And, I honestly had a hard time deciding where I wanted to go with this one. Obviously recomping is my main goal as there is still work to be done there, but I have aimed my last 3 challenges at just recomping and I needed something different this time around. I found I was feeling a sense of boredom, no challenge. Funny thing, since I have been reading peoples new threads I see that a lot of people are sharing a similar idea of wanting something new to add to their challenges. Sooooo, as my friend swampling titled her new thread..........here's to something old and something new! MAIN QUEST Recomp. There is still some leaning out to do and some muscle to build. Now, the three missions I have chosen to focus on this round are going to aim at more than just the recomp basics (macros & weight training), but still move me forward to that end, improving me physically in all aspects. MISSION 1: Macros. In my first challenge I aimed at eating when I was hungry, focusing on sensible portions and eating clean. When I began the recomp I started aiming to hit a specific number of CALS/ PRO/ CHO/ and FATS. And I have done that the last 4 challenges. You know what I found. I don't like it and it stresses me out. Having to weigh everything, measure it out specifically down to adding or subtracting beans or spoonfuls does not fit in my life well. Now don't get me wrong, if it works for you it is awesome for fine tuning your nutrition goals. But, ultimately for me.........I just want to teach my kiddos that they can enjoy eating sensibly and cleanly. So, I am going to perform a little experiment with this challenge. I am going to only track my food daily not actual macro numbers. I believe there are 42 days to this challenge so my goal will be to have 42 days of 'Good Nutrition'. Each day that I eat clean, sensible portions with no snacking or junk gets counted toward that 42 days. This also includes the weekly refeeds (usually Saturday or Sunday). That will keep it simple and refeeds are planned. I have been doing macros long enough that I know what enough protein and such looks like in my day. And I use protein powders and such so no worries there. My aim over the course of this challenge will be to see if this approach will be as successful as it was my first challenge and lead to continued inches lost. Grading: 42 days A 35-41 days B 25-34 days C anything under 25 is a FAIL for the challenge This will make things simpler because I can focus more on FAMILY meals and not trying to separate my meals from theirs ALL of the time. And how I successfully handled my first challenge. MISSION 2: Yoga (balance, core & flexibility). I did yoga once in a past life (lol). But have not in a long time. Strength training makes me stronger but really does not do much for my flexibility or terrible balance. (And it is terrible, uh hum. ) I was introduced to Bellyfit last challenge and there is a half hour section of yoga/ core work that I usually skipped, as I was just doing the cardio. So, I will have three days of weight training and 2 days of the week I will do Bellyfit with the yoga work or I will add another yoga workout on Bellyfit days. I can also choose to do yoga and some other cardio like my freestyle dance or Zumba. MISSION 3: Bellydance! This is not just for the core work involved, it is also just for the sheer darn fun of it. I took bellydance a long time back, and I loved it. But, like some things in life I just didn't because I told myself there was no time for ME anymore. Well, this is. Good core work and destressing and fun. I am going to relearn the basics of bellydance with this program: And I am also incorporating learning one of the numerous varieties of bellydance known as tribal fusion. I will be using this one: So I will have 3 days of weight training interspersed with 2 days of cardio/ yoga and one day (probably Saturdays) of a bellydancing lesson. Grading: A for 6 days completed, B 4-5 days completed, C 3 days completed, and a FAIL for the challenge for less. LIFE GOAL: This will be a continuation of my life goal from the last challenge just more simplified and encompassing and shall be known as Project Organization as it will be an inside out approach. The idea being to simplify and organize ALL aspects of my life. Unlike last challenge I shall not make this a daily goal but more weekly. The aim to be at least 3 days a week devoted to simplifying or organizing some aspect. Because, quite frankly, there are days (more than I would like to admit lol) that I do well just to make all the basics in a day happen. But, I thrive on simplicity and organization so it was important to me to carry this over to this new challenge. Ok, there it is in a nut shell. I may tweak this more later. And now a shout out to my accountabilibuddy Vilkacis (who has been with me 5 challenges now)....... LET'S DO THIS!!!!! :triumphant: :triumphant:

Let me preface by saying that it's been about 2 1/2 years since I've run my last marathon...so while the distance is not super familiar for me, but it's hardly a stranger. I'm a 36 year old father of two kids under the age of 5 who works full time & volunteers heavily . . . and I have a marathon lined up for April 12. In the past, I used to pride myself on being able to run a half-marathon "just because," and, in Florida, in January, I did just that - running the Disneyworld Half Marathon with little running training (because I live in Pennsylvania and my hatred of the dreadmill was stronger than the poor weather which didn't allow me to run outside). However, now I'm less than a month out, and other commitments are likely to limit me to one "long run" between now & marathon day. However, I do lift weights (squats, OHP, bench press, deadlifts, rows) 3-4 times a week. While I haven't been able to get out for a long run in quite some time, the runs I have managed (mostly between 6-13 miles) have seen me end with "plenty in the tank" and increasingly faster paces. Am I completely insane in thinking that, as long as I remember to "start slow & taper off," my current strategy of "lift often, run when time permits, but only run after I've lifted" might be enough to get me through the 26.2, even without long-runs planned?

What are your thought's on p90x? I currently do the 5x5 but am looking to switch things up for a bit

Hey Everyone! So this will be my 2nd challenge. I'm an undergrad studying at university looking to get a B.S. in biomedical engineering. I originally thought I was going to go to med school and then the difficulty of classes (and the amount of time it takes) hit, so right now I'm exploring options and looking into internships. Anyways with fitness, I've really been thinking about getting into weight training and the more I read about it the more excited I am to get into it. I'm not that sure on how to start, but luckily my school offers a weight training gym class and I'm taking that this spring (It starts on Jan 13th and is Mondays and Wednesdays). I'm hoping that will teach me some of the basics and I can learn the rest from research. So onto the goals! Main Goal: Start lifting and get fit! [this is kind of vague, but I've been thinking about this for so long, and I want to do it right. This goal would mean that I'm working on lifting regularly and know how to do some of the basic lifts by the end of the challenge. EDIT: for measuring sake, I would like a pair of jeans I own to fit comfortably again] Missions: Workout at least 2 times a week [2 pts STA, 2 pts CHA] [i'm purposefully leaving this unassigned so that, as I learn more about lifting I can add more of that into my workouts and I also have the ability to decide to do a cardio day] Only have at the most 1 grain a day [3 pts CON] [i'm really interested in starting Paleo, but I'm in love with dairy and I do like to snack on edamame (soybeans). I'm keeping the restriction small because when I'm at school it's really hard to keep myself to my workouts AND keep up with a diet when I have all this stress bombarding me, so that's why I'm just trying one thing slowly. I also have a lack of options for food which makes it really difficult to cut main food groups out so I have hope this will go well.] Learn how to do the basic lifts with Starting Strength program [3 pts STR, 2 pts WIS] [by the end of the challenge, I want to be able to properly do the workout outlined in the Starting Strength 3rd ed. I ordered the book on amazon and should be getting it by Jan 7th!] Life Quest: Do all my homework [3 pts WIS] [This sounds silly when you first read it, but I think it's a necessary goal. I had a lot of classes last semester that had daily homework--it all became too much, and I started skipping assignments when I was overwhelmed. I lost a lot of points that could have given me more leeway when it came to finals and I probably could have gotten some better final grades if I had done all my assignments. So, for this semester, come what may, I will do every homework assignment. God help me.] Looking forward to the new challenge! Starting Measurements 140 pounds [using the right side of the body] wrist: 5 3/4 in upper arm: 9 11/16 in 2 in above the knee: 17 1/2 in 3 in below hip joint: 23 9/16 in hips: 40 3/4 in waist: 28 6/8 in bust: 36 9/16 in

Hello! I've finally come around to join the rebellion, too. My name is Nadine, I'm 34 and live with my boyfriend and our three cats in Wolfsburg, Germany, So don't be surprised when my English sounds strange to you - I do my best. I've stumbled upon NF a few months ago - I'm loving it. Thank you, Steve. (Btw, I work at McDonald's.) You'd be hard pressed to find something similar in German. (I wouldn't even try, but my boyfriend's English is not good enough to read the articles here.) But you know - Germans can be really uptight when it comes to nutrition. It's a bit like Bush's war on terrorism - you are either friend or foe. If you don't eat a 100% Paleo, you can't be serious about your health and fitness. Duh. Anything but motivating. But I digress. Right now, I weigh 100kg/220 lbs at 1,62m/5'4''. Probably 51% Body Fat Percentage, but I don't know for sure. (Navy Method) It doesn't matter - it's the easiest method and I only need to know that it gets less over time. I've been more or less overweight all my life, with a few years of a healthy, normal weight when I was between 20 and 25. I worked in a hotel, which can be a prime work out. All this lifting and 10-12 hours a day running around the premises, cleaning rooms, serving guests... I lost 66lbs in 3 years. Then I went to University to study languages, but had to quit because of 1. no money and 2. no motivation. And I got depressed. Partly because I wasn't sure what to do with my life and partly because I gained weight rapidly. Finally, I went to see a doctor who diagnosed hypothyroidism. (which can cause depression and unusual weight gain, both) But no apologies: I really ate a lot, too, and I still like big portions. WelI... now, 5 years later, I start to get problems with my knees and my veins. No pain, yet, but I'm quite aware of an overall degeneration of my body. I'd probably be dead by now if I had to work in an office instead of running around all day long. I'm a pretty good cook and know a LOT about nutrition. It's been kind of a hobby since I was 11 or 12. In theory. I just can't stand to read something like: "Don't eat cereal." and not to know WHY. Another reason why I appreciate NF - not only rules, but reasons. Diets usually didn't work well because I easily lose interest. I eat healthy for a week and then it gets boring and is simply too much effort to plan and cook differently for two people. Lucky me, now my boyfriend wants to lose weight, too, and especially get rid of his health problems (heartburn, probably Roemheld-Syndrome). Just a few days ago, it was always like: "I don't like salad, I don't like spinach, I get heartburn from tomato sauce, can't you cook a lasagne that doesn't make me fat but still got a lot of cheese?" Duh. It's no fun this way. Now he's doing his own research and doesn't object when there is chicken stir-fry or vegetable soup without any noodles for dinner. Or, gasp, when I pack him some fruits in his lunch packet. Though I did get a "look" when I told him that I wanted to start weight training with barbells. I don't have an elaborate plan, yet, but we haven't eaten bread, noodles and sweets for 3 days. I baked some low-carb-bread today with eggs, almonds, lineseed, just a bit of shredded wheat and lots of quark (curd cheese? cottage cheese? it's not exactly the same). Like, mostly Paleo, but I don't plan to get rid of dairy any time soon. Also, I have a few goals: my first real, complete, perfect PushUp would be a milestone. To get rid of 10kg until March 1st. (Maybe more, but I'm terrified of getting a pendulus abdomen. Slow and steady.) Main goal: less than 25% BodyFatPercentage. Tomorrow, I have an appointment at the Gym so I can learn to do a perfect squad and dead lifts. I really hope they know what they are doing there and don't try to get me to use the machines or do 20 reps with light weights. Have fun! P.S.: My probably most nerdic moment so far: An inflamed vein because I spend 200 hours playing "Skyrim" in just two weeks.

Main Quest: Last challenge I started my path to go from Fatman to Batman. I struggled and definitely didn't get there, but Bruce Wayne didn't become the Bat in 6 weeks and neither can I! I need to continue on the hero’s path. I need to develop Strength, Endurance, Grit!! Also my motivation has been kicked into overdrive. My wife and I found out that we're expecting our second kid in April!!! So now I NEED to get my act together. Not only will I need all the strength and endurance I can muster to keep up with a newborn AND a four year old but I need the healthy habits cemented into me by then so I don't fall back to bad habits when things get stressful. That being said here's the plan... Goal 1: Strength - I LOVE feeling strong!! Picking up something heavy makes me happy!! So Lift I Must!! Minimum of 2 workouts/week, 3 lifts, 5x5 sets/reps (STR +5) WO #1: Sumo DL High pull, Barbell Row, Bench Press WO #2: Push Press, Deadlift, Front squat Goal 2: Endurance/Speed - I've always joked that I'm built for comfort NOT speed! That's just not going to fly anymore!! I'm getting ready for my 5K on Dec 14th (FYI I live in central NY so it will be FREAKIN' COLD) but if Batman can take on Mr. Freeze so can I. (DEX +2, STA +3) WO plan: 30 minute Fartlek style run, 5 minute warm up run (below race pace) followed by.. 2 min run (@ RP) 30 sec Speed (@ 90% max output) 90 sec cool down (below RP) repeat 5 X 5 minute cool down run Goal 3: Fuel for the fight - The Batman treats his body right and so should I. I've found that eating paleo works pretty well for me so I'm going to keep it up. My goal is ~90% paleo, only 2 “flex†meals per week (CON +3, WIS +2) I'm also going to be tracking bodyfat % along with my weight to get a better measure on how I'm doing. For the first few weeks (at least) I'm going to record my diet stats as well (calories, carbs, protien, etc.) to see where I am and the I can adjust accordingly. Here's to a great final challenge of 2013!!

Hey all, I'm stuck in a bit of a rut and am looking for some advice / motivation. I've been on the paleo diet for 4 weeks and am on the 4th week of the SL 5x5. The first week I dropped a few pounds, but I haven't gained or lost any weight since, my measurements have also remained the same throughout the last 3 weeks. While I do notice I am able to lift more, I'm getting frustrated at the lack of progress in both weight loss and measurements. Any advice?

Hi Rebels! I've been back in the gym, already seeing my body change, and it feels great! I just have a few exercises that annoy the stew out of my hips, which regularly are misaligned due to a former injury. I went to the gym today, and this is what I did: 5 Minutes - Arc Trainer5 Minutes - Yoga Stretching for Back5x5 Weighted Squats - 27 lb bar5x5 Leg Press - 130 lbs5x5 Calf Raises - 130 lbs5x5 Hip Adduction Machine - 90 lb - 80 lb - 70 lb x35x5 Hip Abduction Machine - 90 lb - 100 lb - 115 lb - 105lb x25x5 Hamstring Curl - 80 lb - 70 lb - 60 lb x310 Minutes - Yoga Stretching for Legs and BackThe weight differences there are me seeing what my limits are. =P So I went to do lunges, and it was so uncomfortable! Does anyone have a good alternative to that and the Hamstring Curl machine? Thank you!

First Nerd Fitness challenge: My main quest is to lift one hundred and fifty pounds. Goals to accomplish said quest are as follows... 1. Sleep at least eight hours a night. 2. Work out three times a week for an hour. 3. Reduce sweet intake to once a week. My life quest is to apply for nursing school. I will accomplish this quest so I can rescue my grandfather when he cannot support himself.

First Nerd Fitness challenge: My main quest is to lift one hundred and fifty pounds. Goals to accomplish said quest are as follows... 1. Sleep at least eight hours a night. 2. Work out three times a week for an hour. 3. Reduce sweet intake to once a week. My life quest is to apply for nursing school. I will accomplish this quest so I can rescue my grandfather when he cannot support himself.

Hi there, I'm currently doing a 2 day split program: Day 1 Steve's Dynamic Warm up Barbell Squat - 3 sets of 10 reps Barbell Bench Press - 3 sets of 10 reps Inverted Row - 3 sets of 10 reps is my target, usually manage about 7ish Dip - 12 reps (mainly to work my triceps) Rowing - 2KM Stretching Day 2 - Rest day or HIIT Day 3 Steve's dynamic warmup Barbell Deadlift - 3 sets of 10 Pull up - 3 sets of 10 (again this is a target, i can manage about 1 chin up at the moment) Inverted Row - 3 set of 10 (as an option for the pull up's I can;t do yet) Barbell Shoulder Press (OHP) 3 sets of 10 Rowing - 2Km Stretching Day 4 - Rest or HIIT Day 5 - same as day 1 This is my current program and I'm seeing some gains so it's working for me but I wonder if I can tune it up to make it a bit more efficient and in line with my goals: To lose weight To complete 10 pull ups To get stronger I do not want to increase muscle size (beyond what a strength focussed workout would do!) and I need to keep a level of cardio fitness as it's a requirement for my hobby. Can anyone pimp my workout for me?

i don't need to lose any weight right now, so i want to level up my weight training. i have been exercising semi-consistently over the past year. i lost 15 pounds over the last year, but that fluctuates as i go on and off eating healthy and doing lots of cardio. i started reading some of the nerd fitness posts about the same time i decided to try more weight training, i started deadlifting as well as tried paleo. i was pretty successful for about 3 weeks, then kind of crashed. this 6 week challenge gives me a clear time table and way to measure goals which i lacked with my last goals. missions: 1. barbell squat 6x (1x per week) 2. eat paleo (except when on vacation Aug 13-20) 3. dumbell incline bench press 75s 6x (1x per week)

This is my second challenge, and my first as a warrior. I love weight training, which is strange, because I'm a card-carrying girly-girl whose first emergent secret power was getting out of gym class. Then I happened across a book on female fitness competitors about ten years ago, and something in the pictures of the women grabbed me and I was hooked. As I got strong, that feeling was just too good to miss. Right now, I'm just off a much-needed diet and trying to regain my strength. My first challenge went pretty well, but I'm not yet back up to full strength on the big lifts. On smaller body parts like bi's and tri's, I'm already setting new personal bests. Major goal: get crazy, superhero strong. Goal #1: Equal or exceed all previous strength records by the end of the challenge. I like this goal, because I only stand a chance if I keep my focus. Goal #2: Eat a 90/10 or better paleo diet with at least my body weight in grams of protein. OK to use protein powder to supplement so I make my protein goal. Goal #3: Use every moment at the gym. Between sets, stretch out or fill my rest time with light cardio.

Ok. My main quest is simply to get back to a dress size of 6. I am currently in a 10, so I expect this to take at least a year, but if I can achieve it sooner, you won't see me crying! Before knowing about the challenges on NF, I had decided to cut flour out of my diet. I was very successful with this, and kept it gone for probably 8 weeks. It has started creeping back in small items. I tried to figure out where the problem was coming from, and I've decided it's fast food. So my first goal is - NO MORE FAST FOOD. If it has a drive-thru window, you won't see me there! When I was in a size 6 - 3 years ago - I was doing the P90X program. I currently run 5k 2-3 times/week. I will continue this (I don't want to loose what I have worked so hard to achieve in running) but my second goal is to add the weight training of P90X to my workouts. I will not be doing the entire 60 minutes each day. Instead, I will do half - 30 minutes or one run through each exercise. My third goal is to just drink more water. I think that will help with the amount of food I eat, and what I choose to eat. 8-10 cups/day is reasonable. I will edit/update this point later with a picture of my motivation and a description. I still need to get a picture of my motivation up, but I'll go ahead and post what it is with a description. ... I want to be healthy for my family. I don't want my husband or my children to have to care for me as I age because I didn't take care of myself in the best way that I could.

I am e-Adora and this is my third challenge. I have finally declared myself to be a Ranger, my secret desire since I started. I've done moderatly well on the previous 2 challenges, but this time I intend to do VERY well. My long term ultimate goal is to finish a Spartan Sprint. I am OBSESSED with it. I WANT to be that girl. Before I can tackle a Spartan Sprint I need to up my fitness level. And I intend to get pregnant this fall, so I gotta do all that before I can do the Spartan Sprint. The races will always be around, but I'm getting older and I want to be finished with having babies before I turn 35 (35th b day will be 2.2.15) My motivation is simple: LIFE. I want a long, high quality life. I work in healthcare. I started this career in a nursing home. I've seen what happens after a lifetime of living the average american, eating S.A.D. (standard american diet), limited range of motion due to placidly sitting and staring at the boob tube instead of moving, and depression due to SAD food and immobility. Now I work in a doctor's office. I'm not kidding, the average patient weighs 200 pounds. No matter what height. Five two? two hundred. six four? two hundred. Even the children I see are fat. Have you seen the HBO documentary "Weight of the Nation", if not, you should, It's downright scary. Children born after 2000 have a 1 in 3 chance of developing diabetes in their lifetime. If you are black or hispanic, raise it to 2 out of 3. A life of obesity starting in childhood can lead to diabetes, hypertension, and DIALYSIS by the age of 30. That's effing scary. That will not be me, that will not be my children. This is how I plan to avoid it. So far, I've lost 50#. It's been hard, it's been long, but I'm doing it. It's time to tighten up again and I've got some very specific goals to get there. I will update this post later, just wanted to get it started. Thanks for reading.

Moved to the correct forum. OOPS.