Getting fitter and stronger with Caroline Girvan- all welcome!

[BigButtons]

New thread!🤩

Hi all, I'm new to this thread. I followed the previous one briefly but struggled to get into EPIC - I hate workouts longer than 30mins! I thought I would get into them but never managed to do so. The thought of working out for longer than 40 mins means I just put off starting exercise!

I have just discovered Iron series and contemplating starting next week - I already strength train but predominantly follow Fitness Blender strength workouts. I have adjustable dumbbells, will start lighter than I think I need and can always increase if I am coping

Any advice from those who have started?

Oh dear god my poor legs!
@prescribingmum I'd recommend going heavier than you would normally and aim to do 8-10 reps a set (and not scheduling ANYTHING for at least half an hour afterwards or maybe that's just me)

Day 2 of epic beginners done. Whoever said it's not really a beginners' programme wasn't kidding 😂

I can barely lift my arms now! Washing my hair afterwards was a challenge! But it goes to show that I definitely need to build up my strength, I'm a total weakling.

Can anyone tell me - will sticking with this see off the unwelcome bra band bulge that has appeared since I reached my 40s? I'm not overweight but not very toned. Please say yes 😀

Thanks @milkfromthesleepycow, I fear that is where I will have a problem as I workout first thing then get kids up and have to do the school run!!

@LegsOfJelly my issue is the tummy bulge that has appeared since DC2, also normal weight, more toned in some areas than others but need to shift this tummy. Not prepared to intensely calorie count/track macros but am being mindful and having protein at every meal

@LegsOfJelly doing CG consistently and challenging yourself with appropriate weights will grow muscle over time. It takes time, more time than you might think. Boring to say but brand bulge is fat, however little. Check out your nutrition and really try to up your protein intake. feeding yourself properly goes hand in hand with getting results.😊

@prescribingmum Caroline's way of working is different, she has alot more time under tension. In iron the lifting was slower so the weights could be upped. She says you should be aiming at 8-15 reps per set.
The most important thing is not how heavy you are lifting( she often lifts with lighter weights) but HOW you are lifting, how controlled you are both up and down, connecting your mind with your movement and making sure your form is good. You can get amazing results using lighter weights and you can certainly take them feel heavy by HOW you are moving.
I think you are sensible to start lighter and see how that feels. If you do a set and are not fatigued by the end then you need to go heavier. If you go heavy and cannot keep good form, go lighter.😀

@BigButtons argh yes, I know you're right really! I am half heartedly following the Louise Parker diet but perhaps I need to embrace it a bit more.

@LegsOfJelly it's sad but true. Kids and age means we have to work that much harder at getting rid of unwanted bulges!

Mid 50s and my boobs are definitely more pert since I discovered Caroline!

Thanks @BigButtons . I had a couple of PT sessions recently who confirmed my form is good, deciding whether to continue - if I do, can only afford for a couple of months or if I should try this first.

Having a PT who I am accountable to does help but still keep deliberating if it is worth spending that much money on...! I am in reasonable shape but do need to lose body fat and have been making a big effort with diet recently to address that but not keen on going down the weighing and calorie counting route at all

@Worldgonecrazy now that's the kind of info that will get me putting my trainers back on again tomorrow

@Worldgonecrazy yes me too for sure. I only have small boobs, but have breast fed 6 babies so they are not what they used to be- I am 54- they now look bigger and sit higher. Love it!

@prescribingmum - I've been following Caroline Girvan for over 2 years and she has transformed my life. One thing I've done throughout is to intersperse her workouts with others, either to add more cardio (Growingannanas HIIT), or target my tummy/abs (Rebecca Louise's Best Abs plus some of Caroline's shorter, targeted abs sessions).

I do RL's Best Abs and the Bowflex 3-minute plank several times a week/almost daily and, together, they have made a huge difference to my form and tummy. A strong core feels sooooo empowering!

The iron series is serious stuff! If you are specifically looking for 30-minute workouts, I seem to remember the Heat serious being that kind of length. Also, I sometimes cut the longer EPIC 1-3 sessions in half and do them over 2 days. But only you can decide if you're ready for Iron!

I'd definitely go for CG vs a PT, particularly if it's a question of money. Maybe check in with your PT every 2-3 months for a tune-up? Caroline instills great discipline! If you're anything like me you'll get hooked and after a while you wouldn't dream of skiving off...😂

I'm quite old (60s...), and oh my, it's utterly amazing what difference following Caroline has made to my arms, back and boobs! I can wear sleeveless tops again!!!!

Thanks @FlowerArranger, I will take a look at the abs workouts you've mentioned too. I struggle with engaging my lower back in abs exercises so don't do much abs heavy work. I hate cardio and my pelvic floor can't tolerate jumping. All 3 issues are a result of pregnancy so when I discovered strength training, I started enjoying exercise again so this is also why I was happy when I discovered there is an iron series. You have inspired me to revisit the abs again as I would love the strong core you talk of

You make a very good point that I could easily do any of her programmes and cut at the 30min mark though. I want the addiction you have to her workouts!

Sleeveless tops and bikinis!!!! Caroline must have done wonders for the swim wear trade.

RIGHT. I'm actively looking for sleeveless tops to wear this summer because my shoulder definition is on point. My abs have pinged flat. It's amazing.

@prescribingmum - here is the link to Rebecca's Best Abs. Be warned: her chatter can be annoying...... I just turn the sound down and listen to something on BBC Sounds instead...

A strong core will make lifting weights infinitely easier. Here is the Bowflex 3-minute plank:

As for cardio, I would highly recommend Growingannanas. Anna has loads of non-jumping HIIT workouts of varying lengths that are well structured and fun. I have attached a photo listing just a few - Hopefully it will upload. 😀

@FlowerArranger isn't it great. I was walking round in a vest top last saturday and felt like the bollocks. No bra either. A friend took a photo and although i wasn't overly happy with my midriff ( PMT bloat) my chest and arms looked amazing . I also had a really glow to me which i haven't seen for years.

@BigButtons ....... oh yes, the vest tops and no bra!!!!

I'd never have thought I'd be able to get away with this kind of attire at my age 😎

Thank so much @FlowerArranger, will try incorporate both into my workouts too, would be an absolute dream to strengthen my core. Little and often is definitely way forward as I will give up if I try too much!

I am totally in awe of your fitness and strength in your 60s, its inspirational :)

Thanks for sharing those @FlowerArranger! some more ideas to add to my YouTube library. I love that all of this stuff is available for free, I can’t believe I used to go to a gym, my commitment is much better when I do not have to leave the house 😂

I tried out Iron D1 today, stuck to 8kg dumbbells (raised to 11kg for deadlifts as I usually deadlift heavier than I squat). Overall I loved it, completely see what you meant with the slower 8-15 reps per set. FB goes so much faster, it was hard work (in a great way) slowing it down. I averaged 10 reps for it all. Legs were jelly like at the end but I loved it and looking forward to trying more.

My legs are much stronger than arms so the real challenge is going to be when I do the upper body workouts (and will probably need 1-2kg weights!)

Aiming to continue and throw in some of the extras @FlowerArranger suggested for HIIT and core. Do you alternate the abs and plank videos or always do both?

@Direwolfwrangler couldn't agree more. I got into home fitness after DC2 (when going to the gym was unthinkable but I wanted some fitness back) before the pandemic hit and couldn't believe how much was available online, even more now :) Also was very fortunate that I had a good set of dumbbells and kettlebells when lockdown hit

@BigButtons @FlowerArranger did you track your physical changes by measuring arms/waist/hips etc? Did you track your weight?

I have never done this (to the extent I don't own a measure tape or weighing scale) but am toying with the idea. I am excited to see changes and wondering whether it will motivate me or not. I really hope I also get to the stage where I can admire parts of my body in a photo but equally don't want to get too caught up in it.

My general motto is that exercising is for physical and mental health benefits, the shape changes will come if I persevere

@prescribingmum - I'm far too disorganized to have a set pattern with regard to abs and planks. Sometimes I do one, sometimes the other, and quite often both. Sometimes I incorporate the Bowflex planks into Rebecca's Abs, i.e. do them where she is doing the boring high planks and cobra.

NB: Caroline also has an excellent 15-minute plank workout. Though I usually split it in two...

I check my weight quite regularly but I do not use a measuring tape. I don't need to, because I can see and feel the evidence. I look toned, I have some nice upper arm and shoulder muscles, and I dropped a dress size - even though I didn't actually lose any weight. Muscles weight more than fat... 😎