Getting fitter and stronger with Caroline Girvan- all welcome!

Skiing last week left me with a stiff neck and a sore shoulder, so I'm taking it easy this week. Daily Growingannanas plus sprinkles of Lucy's Thighs & Glutes and Rebecca's Best Abs. Plus the Bowflex 3-minute, of course. Never shall a day go by without the Bowflex plank!

@DottyDry - I agree with @BigButtons - it is possible to build muscle while being in a slight calories deficit, but the weight loss will be slower. It's also important that whatever calories you do consume are high quality and rich in lean protein.

Regarding burpees......... I can do them very well without the push-ups. If I do the pushup as well, I somehow lose my rhythm - so I just do them separately: 10 burpees followed by 10 push-ups.

@DottyDry Just very quickly, yes, you will see results as you will lose fat but hopefully not muscle as you will be working that and will see more when the fat is lost! You can't actually 'build' muscle unless you are eating a calorie surplus, it's what weight training people do when they go into a 'bulk' phase:

I think you need to consult with your doctor before you can start an exercise programme, @Doihavetowait . You do not want to risk injuring yourself. Could you also see a personal trainer who can suggest some exercises for you?

In the meantime, have a look at Lucy Wyndham Reed's workouts on YouTube. She is perfect for beginners and most of her workouts are very short. Often there are modifications for people who are just starting out. Maybe try doing a couple a day and see how you get on?

Lucy doesn’t use weights, but I'd suggest getting a couple of light dumbbells (2-3kg) and try Rebecca Louise's Ageless Arms.

One thing is certain: if you stick with exercise you will feel so much better. It's not easy to start with but if you keep at it it'll be so worth it!

NB: Caroline Girvan is wonderful, but her workouts are quite challenging and not really suitable for novices.

I’ve just found this thread. I am four stones overweight with knees that are creaking a lot. Where do I start, how do I start? I have some light weights somewhere but can’t find them. What sort of weights do I need? Kettlebells or
something else and which exercises should I start with? Im really getting unfit and lazier by the day. I used to walk a lot but have done less in the past two months due to constant viral infections etc.

Just popping on to check in. I’m on round 2 of iron and I’ve also started doing epic heat too. I’m doing iron in the morning and epic heat in the evening. I was doing a random mix of workouts in the evening anyway.

I've been at the CG epic beginners and kettlebell workouts for 5 weeks now, feel so much better and stronger than day 1, have gradually upped my weights too.

Thought I'd try my first proper series from today and did Epic Heat day one, it was so hard but doable.

My question is - I have 3 stone to lose for a healthy BMI, so I'm also restricting calories. Is this going to slow my progress, strength and muscle build? These workouts make me lose my appetite for a while afterwards anyway tbh.

I just keep thinking how much easier these exercises will be 3st lighter!

@samthebordercollie i don’t want too much cardio, I actively avoided it first time around! I find that using the lighter weights gives me just the right balance between cardio and weight training. Before I used heavier weights which made the cardio aspect less pleasant.

I also used to run but my knees got knackered and swimming was too complicated to organise, so I’ve dialled down the cardio and stick to bite size HIIT. I do walk a lot, both when rushing to work (no car) and hiking in the mountains and that will do me for now 😬

I recently treated myself to a yoga block @ErrolTheDragon rather than using my statute book which was a bit slippy!

I would have no chance of doing 10 burpees in a minute @Melassa - probably a good thing if if meant having no time to do tricep push-ups afterwards!

I have now finished the first 2 weeks of Iron and am enjoying it. Im hoping that if I get into a good routine now I’ll have slimmed down by the summer! Seeing the increase in muscle is a great motivator too!

Melassa, if you want more cardio have you considered Fuel? Ive just started that and there's definitely more cardio in it than Heat had:
I'm not sure it's for me as I run 30 miles a week (3 times) so really want more lifting than cardio: Iron, Beastmode and Heat were all good for that:

I’m on day 26 of Heat, I’m enjoying it more this time around, I’ve lightened the weights so it is more cardio and I’m getting proper reps in instead of struggling with the last few when I used a higher weight. I’ve even been doing the HIIT, which I skived the last time.

question - in the EMOM did anyone manage 10 burpees in less than a minute? It takes me so long to do one, with 10 I had no time left to do the tricep push ups and certainly no rest! How does anyone do them quickly? Or am I just a pachyderm?

I've done the first two Heat sessions and jeez they are HARD! My legs were like jelly after day 1. I'm finding them much harder than Iron but enjoying them hugely and will continue.

Just done iron day 11 - nearly all lunges, which I'm not a big fan of. I've got limited mobility in my big toes, which I don't think helps, and just a wee twinge in one of my knees, so not doing quite as full range as I might.
Also I must get round to acquiring a yoga block instead of using a gardening encyclopaedia

Great to know thanks!

@pharmachameleon I preferred Heat because it was more fast moving, varied, more cardio, shorter work periods than Iron and shorter rest: It wasn't easy, especially at the end, but really enjoyable, even some of the HIT workouts (although not a fan of EMOM but there were only 2 of those!) You're still lifting, but the weights are generally lighter than Iron, even for Caroline, because it's faster paced:

@samthebordercollie why did you prefer Heat to Iron? I'm wondering which series to start next so would be good to know what Heat is like.

I've just finished Heat, 2 sessions most days. I loved it, more than Iron and Beastmode, but goodness, there were some tough sessions at the end of the programme. Having a day off today, just running, looking forward to starting Endgame next.

I've done iron up to 9 so far, weights about a third of hers, and being a bit cautious about anything that may strain the lower back. Enjoying most of it so far.

I've just finished Iron and loved it so much! I'm so happy I found this thread and discovered CG's workouts. I did an Iron workout around 3x a week and a Growingananas HIIT class and abs class maybe once weekly. Feel absolutely brilliant and can maybe see a bit more definition in my arms?? I used around 50-75% of the weights Caroline used so I'm my next set I'll try and increase a bit.
I'll spend a bit of time looking into which series to do next.
Also think I'll cancel my Les Mills membership as I haven't done any classes since I started CG. Although I like their spin classes and my spin bike is now gathering dust!
Thanks all.

Hello again! I’ve had a week off CG (oops!) as we were away over half term.

I picked up Iron again today - Week 2 - and used my new (pink) 8kg weights for the quad session. I fear my legs are going to be shredded tomorrow which is not good as I have to go into the office (usually WFH) which involves a long walk to and from the station.

It seems there is a bit of a love/hate thing with Iron. I actually like it (but only have Heat and the Beginner Programmes to compare it to). I can definitely see the difference on my legs and my waist seems to be slimming down slowly. Let’s see if I manage to complete it, I hope so!

I've done the first five of Iron now, quite enjoying most of them.

And for my evening workouts I don’t do any warm up as being generally active during the day is enough for me.

I agree that stretching afterwards is more important than the warm up. I don’t do a proper warm up - my morning walk (school run) is enough.

I don’t do the CG stretches/ cool down - I tried the first one and didn’t find it as good as the stretches I’ve learnt from other trainers, so I switch off at that point and stick to the routine I’ve learnt from those.

Im a great believer in stretching. I’m sure I’ll be fine in a week or so. I’m attaching a photo of some of my favorite stretching routines in case anyone is interested.

i always get confused between the various Programmes, but I remember liking Endgame much more than Fuel, which I have never completed. I tend to get most of my cardio with Growingannanas.