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

@herbaceous you can definitely start with the full body sessions to get some general tone. When I haven’t done any CG for a while I’ll pick 5 random full body sessions for a week, use lighter weights and up the tempo a bit to make them more cardio. 30 mins is fine, yes, it would be better to do the longer sessions when you have time but I rarely do and 30 mins is better than none.

I need a new series to do, I liked Tempo and Beastmode but for some reason my iPad is not pulling up other short series. I’ve seen there’s one called circuits, are there any others I’ve missed?

I just did her 30 min full body mighty on YT and OMG I am done in 😂
I could only manage 3 and 4kg weights 🫣😂

I never know the answer to 'what are your goals'.

To look marginally less repulsive, maintain/increase muscle mass, look better in and out of clothes, feel stronger, maybe live longer and healthier... Nothing specific!

I'm not an exercise fan, but CG seems the fastest and least awful way to attain the above.

That's good to know that full-body is best, but bad in that I'd been doing the 30-minute ones!

Are step-ups just what they sound like? Stepping on to a high thing?

How vital is it to follow the programme religiously - one workout a day, upper, lower or whatever? I like the full-body workouts, and hate just lower-body, as those bloody static lunges play merry hell with my bunions.

@herbaceous Full body 3 times a week is the most effective way to train according to the Mindpump team (I listen to their podcast religiously, they are experts[, and I had excellent results when I followed CG's 1 hour full body programmes 3 times a week plus a seperate glutes session. Sympathy regarding the bunions - I had one removed over a year ago an I'll never regain full foot or toe flexibility, deadstop lunges are impossible! Have you thought about alternate exercises such as step ups instead of lunges?

Hello all. Thanks to advice on here (mainly about how to maintain/gain muscle yet avoid the hatable gym) I started CG workouts before Christmas, but due to illness and various factors, haven't quite got into a rhythm.

I've been doing the Iron workouts on YouTube, with weights about half of what she uses. How vital is it to follow the programme religiously - one workout a day, upper, lower or whatever? I like the full-body workouts, and hate just lower-body, as those bloody static lunges play merry hell with my bunions.

For info, fat, unfit 58yo.

I agree that Iron is a good place to start - really simple to follow but still a good workout and as demanding as you want to make it.

@Menora hi! I would say Iron is a really good one to start on as it's a bit slower than the others.

Hi I am new… going to give CG a go.
where is best to start? I am not a beginner completely but will need to do this in the gym as have no equipment of my own

I already eat a lot of protein and work out a lot (leg heavy)

Yeah it's that tricky tummy fat that is hard to shift.

I treated myself to new sweaty betty leggings. The high waisted ones don't quite cover my belly as I have a long torso so annoyingly my belly is not held in.

Thank you @samthebordercollie and @sparkle17. Really helpful. I think I probably do need to up my protein a bit. Excited about getting stronger (and hopefully losing a few pounds and my tummy fat!).

I actually had no idea about protein amounts before I started CG in September. I am trying to to increase my protein but am struggling to hit what I need. I'm naturally slim and slight frame although tall so don't have a high calorie intake but I do love crisps and carbs! So I'm trying to make small changes but even a protein shake seems quite a lot of volume!

I don't think my aim is to be perfect at the moment....small changes and I'm quite happy and proud of myself. It's hard when reading about nutrition/fitness but I know I am doing better than I was.

I'm happy with my weight but would like to shift that last bit from my belly but after 3 kids that's tricky!

My DH is noticing changes in muscle in my legs which is nice to hear!

@Cherryblossom81 Iron is a great programme to start with if you are new to lifting as it is slower paced than the Epics so you have more time to get used to the lifts. In hindsight I much prefer the Epics but was very pleased to have started with Iron!
Regarding diet, yes, prioritise protein, not only does it help build muscle, it is very satiating. I aim for 1g protein per lb of weight so 125g a day. Try and get as much as you can from whole food - I admit to having a protein shake after working out every morning but all the rest comes from lean beef, chicken, fish, eggs, Greek yogurt etc. I don't worry about counting any other macros, life is too short to do lots of meal prep and calculations on grammes of fat, carbs and calories!
If you are looking to lose weight you should aim for your target weight rather than your current weight.
I was a skinny but saggy runner before starting lifting and I'm astonished at the amount of muscle I've put on following CG programmes, plus I can eat so much more than I did before. Even when I ran every day, sometimes 70 miles a week I could put on weight if I wasn't careful.
Lifting weights and eating lots of protein is a real game changer!

Thank you, @AtomicBlondeRose, @Vtm and @sparkle17.

Can I check - is Iron the best place to start? I'm just using YouTube (not the app)? Also, did any of you particularly focus on a certain amount of protein when you started? I'm looking to build some strength, tone and lose some weight. I'm very short and am eating in a calorie deficit. I don't eat really any UPF and generally do 16:8 IF. Thank you.

Great transformation @AtomicBlondeRose!

@Cherryblossom81 I would definitely not start with CG weights. I started with 2kg now I'm using a combination of weights as I have slowly bought more. I'm trying to mostly use 7kg now but occasionally still have to use 2kg for arms.

I used to do all my workouts in the living room but have started going into the garage which is colder but I have been using some of my DH's gym equipment in there as well....saves keeping all my dumbells in the house as well.

He has a proper barbell. I managed a 22.5kg bench press.

@AtomicBlondeRose , Amazing transformation! You have done really well and inspired me.

@Cherryblossom81 , I was normal BMI size 10 and was not looking at loosing weight. I started CG last year with different purpose. I was feeling very stiff and tired all the time. I was finding all day to day house work, playing with my child, gardening, almost everything hard to do.
When I started CG, one day I noticed I wasnt even putting my dumbell on floor and instead used to put on a bench so I dont have to bend for picking up!
Anyway fast forward couple of months and I feel more energetic and flexible. I havent lost any weight but overall I feel better in my body and mood.

I was missing my exercise and felt my hernia pain had reduced so started with some exercise today. I did my fav epic 2 day 17 arms workout. My old dumbell felt so heavy.

@BigButtons hope you are feeling better now.

I don’t think anyone uses her weights! I generally use about half the weight but now I’ve been doing it for a while I sometimes use the same or even heavier ones. However there is no shame in starting low. Your body doesn’t know what number is on the weights! I began with 2kg, then got a set of 4kg which I used for ages. Now I have 7.5kg, 10kg and a random set of 30lb weights I got cheap. I don’t use them much!

I will say a small amount of weight training goes way further than loads of cardio. Obviously walking is great (and I try to walk every day) but starting strength training has been the best thing I’ve ever done for myself.

It’s such a revelation not to hate working out or feel like it’s a punishment. I don’t LOVE it but I do enjoy it on the whole and even when I don’t it’s so straightforward that I just grit my teeth and do it until it’s over. It’s just…what I do. And I miss it when I don’t.

Thank you for replying @AtomicBlondeRose

I currently eat pretty well and walk 15000 steps a day, but not much other exercise. I'm quite short (so the recommended number of calories is always quite low) and officially in the 'healthy' BMI but could really do with losing around a stone and getting rid of some belly fat. I literally just decided this week that I'm going to start strength training and came across this thread.

This post from you has really motivated me as I can really see the 'current me' in your photo in the black.

Sorry - one more question - do you use the weights that CG uses? And/or - what weights did you start with?

The first photo was in June, so about 7.5 months ago. I started counting calories and intermittent fasting then with some half-hearted exercise. However it was in September that I found CG and started working out properly- I do 5 strength workouts a week (get up at 6.10 every morning to do it!) and usually one run. I’ve watched my calories and stuck to IF all the way through and really cut down on UPF foods as well. So it’s taken quite a lot of dedication but I wouldn’t say it’s been particularly hard. The results make it really worthwhile and I love feeling strong and fitting into small clothes! I’ve gone from a 12 (which was straining…) to a 6.

Wow, well done @AtomicBlondeRose

I am just beginning strength training and I currently look very similar to the photo of you in the black. Can I ask - how long ago was the first photo taken? How many days a week do you workout? Did you change your diet as well?

Just finished my first round of Iron (YouTube version). The pink pictures are before and after Iron and the one in black is me before starting any CG - I’ve done Epic 3 and Fuel before Iron.

@BigButtons and @samthebordercollie , thanks for your encouraging words. When I first felt that pain, I got really sad and scared that it will be end of my strength training. I think all the coughing and sneezing was making it worse. Fingers crossed I will back to my usual strength after 10 days rest.

@RancidRuby , when I installed app on my andriod phone, I could browse a few things but when I clicked "Lets Go" to actually start the exercise video, it took me to a page about subscription. I did two weeks trial and cancelled after that. I am planning to get full subscription once I have finished epics and some more youtube videos.