Getting fitter and stronger with Caroline Girvan- all welcome!

[BigButtons]

New thread!🤩

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.

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?

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 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!

@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'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!

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 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.

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.

@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:

@DottyDry you can build muscle whilst in a slight calorie deficit- yes absolutely- but it won't be as quick as it would be if you were in a surplus.

@Melassa do you know I can't reember how many burpees I got done in the Emom- possibly 10 , but then Im am flat chested so I think it is easier?

I keep meaning to do HEAT but I am back on Endgame and am lowering the weights slightly for my legs in the hope that I can reduce some of the muscle bulk whilst keeping the shape. My inner thighs are mental large. Perhaps i should go on a cut for a bit?- I dunno.
I am in week 4 of an endgame repeat. Today was a 100 rep finisher of bulgarian lunges. I hurt. Alot.

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.

That's interesting, I've been listening to a lot of podcasts on weights and muscle and they all say that you can't grow muscle unless in a surplus: I stand corrected, sorry for the misinformation @DottyDry
@BigButtons @FlowerArranger can you help on another question, does cardio like running 3 times a week, around 30 mile, have a negative effect on building muscle with weights? Asking for a friend:)

100 Bulgarian lunges, I can usually manage 15 at a push, looking forward to week 4 😱

Dies anyone take créatine monohydrate?

@samthebordercollie as I understand it, yes, it can have a negative affect on muscle growth - sorry. I take creatine 🙂
@DottyDry you really need to try and have ALOT of protein within your calorie deficit- that way you will keep the muscles growth- roughly 1g per pound of body weight. Protein with every meal.

Hello. I love CG, but I find her workouts challenging and as a novice, would like some instruction on form/technique. Can anyone suggest a channel/trainer that instructs as well? (Weight trading, not HIIT or cardio)

Have you done her EPIC Beginners workouts? It's a good idea to repeat those until you feel secure in your technique.

I always watch her verbal introductions and skim through the workout the night before. Then I watch the introduction again while I warm up.

The person who helped me do push-ups, planks and burpees correctly is Cori from Redefining Strength. She has lots of excellent tutorials on YouTube - though I often find I have to watch them twice as she talks so fast. But the way she demonstrates the moves is really good.

@samthebordercollie when I was young and a total gym bunny my PT warned against running too much as it would inhibit muscle growth and might even damage muscle. For running it should be short intervals of intense activity and not long distances. I was advised to do a maximum of 3km, no more than 5km, and alternate sprints and more gentle speeds. It was a while ago though so advice may have changed.

Thank you @FlowerArranger

Thank you @samthesamthebordercollie @BigButtons @flowerarranger for the advice. Seems it's probably not straightforward, but will concentrate on the protein.

The main aim is to be stronger, fitter and lose fat. I will just keep trying to lose the weight and then hopefully the muscle will arrive later. I'm already stronger than last month so feel very motivated to keep CG in my life long term.

Interesting chat about the importance of protein here! I do try to eat it with every meal but struggle a bit as I prefer veggie food as a rule. I’ve been thinking about buying some protein powder to add to smoothies / oats etc but try to avoid ultra processed food. Can anybody recommend a cleanish protein powder?

I did the Week 3 legs session from Iron today. Leg day is usually my favorite after full body but this was pretty evil and will definitely not be added to my favorites list! How many cruel and unusual variations on a lunge can CG come up with? Raised leg lunges! What!? Lunge holds. Urgh. By the tine it came to the finisher my legs were so jellified that it took most of the 30 second set to get my foot on the wretched block.

Oh yes, dear Caroline loves her lunges! I swear she wakes up all bright eyed and bushy tailed each morning - with yet another new and ghastly lunges variation in her mind which she jots down in her My Devilish Lunges notebook, ready for the next leg workout. 😅

I can't help with protein powders as I have never tried them. Prior to discovering Ms Girvan I was almost vegetarian, but I'm afraid I found I had to go back to eating chicken and fish. I also consume an insane amount of eggs and yoghurt. But I'm really old and need to be careful with my nutrition...

@Melassa I did some reading last night and the advice you were given still stands - if running the 'interference' effect which can impact muscle growth is reduced if the running is for a short high intensity period: Sadly my running is long at moderate pace which is apparently the worst kind to do if you want to build muscle!
I wish I could get it out of my head that its more beneficial to build muscle with weights for overall weight management than running which burns more calories! I need to ditch my Garmin as it's really not helping

I used to only eat meat once or twice a fortnight, but like @FlowerArranger I've changed since trying to maximise protein: I use the My Protein whey isolate which is fine for me, but not sure it can be classed as 'clean', neither can the Barebells protein bar I like from time to time: I also eat a lot of eggs, yoghurt and tinned fish: Can't wait until Fage yoghurt is available here in France, I'm still eating full fat Greek yogurt in the meantime:

Went back to Endgame today, a good glutes session (100 hip thrusts at the end) with the suggested add on, definitely harder than running!

I love lunges! But hate press ups. Thankfully I haven’t come across very many at all so far.

I’m vegetarian but have never tried protein supplements.