Lifting with Caroline Girvan 2024: What's not to love?!

@DreadPirateRobots Have you done Beastmode? It's only 2 weeks but a great programme. Fuel is only 30 minutes long too, I didn't do it because I prefer keeping cardio and lifting separate which is why I like the programmes on the App so much.
Only one week left of PE now, it sounds like Caroline will be giving us some kettebell workouts and then another Christmas Advent Calendar. I think I'll repeat PE, I've loved it and supersets really work for me, I've put on muscle, improved strength and feel great.
On a different matter, does anyone find they are constantly warm now? I really used to feel the cold but now it's my husband asking for the heating to be turned up and I'm taking off layers.

Started Epic Endgame this morning. I have now completed Epic I, Epic III, Epic Heat and Iron. (Well, technically I still have session 50 of Epic III to do, it's a HIIT which I prefer to do at home and today was an office day, so.)

Not sure what to do when I get done with Endgame. The sessions of Epic II are really too long for me. Maybe redo Iron, with boxing as my HIIT? I just started taking DC to a boxing gym so I've been thinking I might do a session a week there.

@samthebordercollie Thanks so much for the link to the MindPump podcast. (I'm always keen for podcast recommendations linked to this.) I have listened to some of their podcasts a few months ago, but then forgot about them. I will listen to this episode.

I already do around 20,000 steps a day! It's really frustrating - I seem to be gaining weight! I only want/need to lose a few pounds (I'm at a 'healthy' weight), but I can definitely see/feel the extra pounds on my stomach. In the past I probably would have cut my calories a lot, but I've been really enjoying CG workouts over these last few months and want to fuel my body correctly.

Wow, your maintenance calories are quite low already, I wouldn't cut more than 100 calories a day. Can you increase your daily activity, steps for example? I don't know if you listen to the Mindpump podcast but they often talk a lot about women losing body fat, episode #2445 from 14th October was all about this if you are interested.

Thanks @BigButtons and @samthebordercollie

According to different calculators, my maintenance calories are 1373 or 1467 calories. This fits with my experience as well!

@Cherryblossom81 Yes, as @BigButtons says you can lose fat and not interfere with muscle if you eat all your protein, ift regurlarly, sleep well and eat in a slight calorie deficit, do you know your maintenance calories?

Good afternoon everyone. I just wondered if anyone here is also trying to lose a bit of body fat (alongside doing CG workouts for health, strength, etc.)?

I'm a 'healthy' weight but I'm quite short/small framed and know that I feel and look better around 7 pounds lighter. Has anyone been successful in fuelling their body enough for workouts (eg. enough calories & protein) but having enough of a deficit to lose a few pounds? I'm struggling to know how to do this, especially as weight loss is slow for me anyway with being short and a 'healthy' weight.

@pinkyponkyplink I've only just seen your post. Have you started on a series? I've not used the app, but as @samthebordercollie said - 'Iron' is a good YouTube series to start with.

Everyone here has been really helpful in giving me advice on which series to do. (I still feel like a complete beginner but I've been consistently doing 5 CG workouts a week for a few months now and really enjoy it.)

@mumtoadhdasdboy welcome to the thread!
You should find that lifting with Caroline will prevent injury rather than cause it, and it will also help with your running, so don't be afraid to challenge yourself with weights as long as you are getting the full range of movement and are doing the lifts correctly!
Regarding IF, the main problem most people face with eating like this and building muscle is that if the number of meals is reduced it's difficult to get in enough protein. I only have a protein shake and a couple of expressos before working out and then eat breakfast after lifting - usually a massive bowl of Greek yogurt with fruit after. The lunch after 1pm. I was a runner for years and always ran in the morning fasted so I'm used to it, but it certainly isn't for everyone.
Do what ever suits you but aim to eat 1g protein per lb of bodyweight to build muscle. And enjpy Iron!

Hey everyone I hope you don't mind if I join your thread! I'm 53 and have just started CG Iron workout series - the aim being to do what I can at home and some at the gym as there are more weights to choose from.

I figure I'll do the series with light weights and then repeat with heavier weights in order to build up gradually. I do yoga every morning and also run twice a week and don't want any injuries!

Quick question, I've been doing IF for the past year. My eating window has always been 12-8pm. However early morning workouts are making me hungry/shaky so I know my blood sugar is low and I need to fuel. Today I did a workout and then had a Greek yoghurt with banana and nuts afterwards. It wasn't a massive portion but it settled my stomach. I will also try and eat more protein and reduce my carbs for the rest of my meals. I think I have to stop IF really while I'm doing this. Would you agree, does this sound about right?

I should say that my aim is not to bulk really, I want to tone what I have and have more definition on my arms/legs etc.

Thank you in advance for any advice/wisdom/experiences you can share x

Hi @pinkyponkyplink if you have Caroline's CGX App the Ultimate Beginner is the best program to start with. If not, then Iron on YouTube is good to start as it's slower than the Epic programs so you have time to learn the different lifts. 3kg is quite light, I started with 5kg, 7,5kg and 10kg. But You do You, it's no one size fits all as it depends on your experience and general fitness. Good luck!

Am enjoying the PE program more and more and today had a little win, I matched Caroline on 10kg flyes weight - was previously using 7,5kg. Still got an awfully long way to go before I get to 10kg for shoulder press and 17,5kg for chest presses, though!

Can anyone please tell me the best video to start on with CG? Read great things but overwhelmed. And what size weights do I need? I only have 3kg dumb bells at home

I do not enjoy complexes..I'm always behind caroline and this annoys me and puts me off!

Hahaha I know what you mean. (Especially on pushups - how does she crank out the pushups so fast?) I just try to ignore her, keep my eyes on my own paper and listen for the beep.

I'm about halfway through epic 3 and thinking of endgame next.
I've enjoyed all the programmes I've done so far..but I won't lie I do not enjoy complexes..I'm always behind caroline and this annoys me and puts me off!(especially the hiit ones..fucking hate burpees too)
The day is drawing nearer where I will have completed all Caroline's youtube workouts...I'm excited to try the ap.
I also use another trainer on patreon(shelly dose) but have been ignoring her workouts for Caroline's, shellys are more full body with cardio and I prefer Caroline's way of working each body part separately.
I probably should cancel shellys but I feel like I need to stay loyal as she was the first person who got me into exercising.

Endgame would be my choice. I did them the other way round, Endgame after Iron and before Epic 3. It's my second favourite programme on YouTube after Epic 3. Slightly longer lifting and rest than Epic 3 and the 100 rep finishers aren't as hard as you'd think! Fewer complexes than Epic 3, too.

I'm on day 42 of Epic III 😥 The need for a new programme approaches. What should it be? Epic Endgame?

@KasperBells I got into lifting because of the whole women-over-forty/health thing and fell helplessly in love. I love seeing progress. I love lifting shit I didn't used to be able to lift. I love the visible muscle on my body. And I do not hate the aesthetic side effects or the increased metabolic rate, I won't lie 😎my abdominals have now fully knitted again after having some degree of separation for a good five years after my second pregnancy. My shoulder blades have a layer of muscle over them where once there was just skin. I can do chinups (multiple!) where I once could just manage a few seconds of a dead hang. And I feel amazing.

@KasperBells I started lifting initially to help with my running, but it's now taken over as my main activity, I only run once a week now and cycle/spin because of a bad knee. I'll be 59 next month and bone density and muscle strength are the most important thing for me, although I won't deny that the aesthetic benefits are an advantage too! It's nice to feel strong and feel and see muscles instead of being a skinny fat runner. Resistance training with progressive overload is imperative for bone density and as good as Pilates is there is very little resistance involved, you only get that with lifting weights (or calesthetics at least when you start doing them[.

Thank you @samthebordercollie. It’s so good to have such a supportive thread. I was wondering if anyone started out with a particular health benefit or goal in mind and this has changed over time?
My reasons are to improve my muscle mass/ bone density as I have leaned how important that is as we get older (I’m 42), challenge myself in a different way (Pilates has been my go- to exercise for a long time and I’ll keep this up too). I’m not going to lie though- would also love to look stronger as I get older and am so inspired by women in their 50s/ 60s who seem to be totally bossing this!

@KasperBells Welcome to the thread - and to CG workouts!.The DOMS will wear off, don't worry. Her programmes really work, have fun with them!
@DreadPirateRobots ditch the scale, it's more important to be strong 🏋 It's great having solid thighs, even my inner thighs are solid now due to weight lifting, they never were with running and cycling lots. Weights really do sculpt the body.
@BigButtons your ear infection sounds painful, I hope you get it sorted soon and get back to PE. It will be interesting to see what the Post Exhaust is like which starts next week. So far it's my favourite program - I like longer workouts.

I’ve been lurking on this thread for a few weeks so thought I would finally post! I am a few weeks into Iron. Started off without weights or using the tiny plates for my adjustable weights (bought fairly light North Deer ones and they are such a convenient size). Still was aching after the workouts- especially that first leg one- I had such bad DOMS for three days! Slowly starting to increase my weights as my body is getting used to the strength training and anticipate that I will need to get some heavier weights in a few weeks for some of the exercises. I am not overweight but have increased my protein (not counting specifically but aiming for around 100g/day) which was hard at first but getting used to it with a few swaps. It’s baby steps but so proud of myself.

@samthebordercollie I've kept eating what I'm eating but have reintroduced a protein shake/protein powder postworkout which seems to have increased muscle (...and weight) without increasing flab. At least, my thighs feel solid with no loose fat hanging.

It worries me a little to be so relatively heavy but I want the muscle mass, so I guess I roll with it.