Getting fitter and stronger with Caroline Girvan- all welcome!

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New thread!🤩

Morning! I am into the last week of Iron 2 (on the app). It's taken me a couple of weeks longer than the schedule - I was off for a week with a bad cold, and then last week was away for work and just couldn't squeeze any workouts in.

Two very important questions: What should I get myself as my reward for completing it and what should I do next?

I can't do the hour-long workouts she's releasing until Advent comes out. I have no time or patience for such long sessions. Thought maybe to go back to Beastmode 2 on the app but so many of the sessions are closing in on an hour once you add in the warmup...

Did anyone try the Pulse workouts? Worth going back through them?

I haven't done all the Pulse workouts but have used quite a lot as add one to other programs I was following and have quite a few saved to favourites. I really enjoyed them! Lots of variety and different length workouts.
I'm currently doing Beastmode 2 and do 2 sessions back to back so no need for add one at the moment!

@ladybranstonpickle New (heavier) dumbbells as a prize!

Anyone gained weight doing Iron? Eating pretty similarly to before, and have been doing Iron for around 2 months now and noticing strength and muscle gains, mostly quads. Just wondering if this was temporary inflammation and would the best way to see to stop the workouts for a few days?

Anyone had issues with creatine causing stomach ache?
I've been using it for about a week or so now but the cramps are really bugging me..I've reduced the amount and will see how I go.
Just hoping it will ease off and I can then continue?

How much are you taking a day? I took 5g a day from the outset and never had any issues.

I found creatine gave me muscle fatigue. My husband was fine with it.

Is there any research between male/female response? I’ve been vegetarian for 50 years so perhaps that may be another factor as my body isn’t used to larger doses of creatine?

@samthebordercollie I started on 5g but have now gone down to one scoop which is 3.5g

Oh yes, but the weight gain is all muscle!!

Why do you think it might be inflammation?

My jeans actually fit looser around the waist. But my skinny jeans are snug around my thighs... And when I'm wearing leggings I can't quite believe the muscle definition.

Am I vain? No no, not at all.......... LOL

It's all good. Use a measuring tape if you need reassurance!

Yes that's normal dosage not loading which can cause problems. Not everyone supports créatine well, if it's causing you bad gastric issues I'd stop taking it.

@PaminaMozart thank you for the reassurance! Tape measure is a good idea. Muscle definitely noticeable in thighs as well! I am a runner and have been the same size and weight for years so it is odd getting used to a difference in body composition!

@Stumpedasatree how long have you been strength training? I'm a runner too and have been following CG programs since January. It's changed my body comp completely from being a slim but saggy runner (I'm 58). I have a lot more muscle definition but haven't put on weight, even though I'm eating more than when I ran every day. It's strange but muscle really does burn more calories.

Hello all. I've just started with CG after being recommended by @PaminaMozart on a thread where I was moaning about the gym. And it's so far great!

Started with Epic, though not sure whether it's endgame, or beginners or what. First workout was lower body, 45 minutes. Now legs so jelly-like not sure I can get down the stairs. I like her though. No chivvying, and seems to know what she's doing... Like a silent PT.

Here is EPIC beginners, which is a good place to start as it teaches the basic moves:

After that, it's up to you. EPIC 1 and 2 are actually longer or more intense than some of her other programmes. I'd suggest scrolling through a full-body workouts of some of her programmes to find one that you like and go with that.

My personal favourite is EPIC Heat.

Sorry for dumb beginner question, but is there a guide anywhere about what each programme involves, advice on what to each week, etc? I like the idea of a structured programme to follow that I can just mindlessly do every other day, and not have to think about. If I start scrolling around wondering about HIIT, or abs only, or whatever, I'll just give up.

There ard program guides for each program on her website. For instance, here is EPIC Heat:

https://www.carolinegirvan.com/

Just pick a program and do the workouts in sequence. For instance, EPIC heat starts of like this:

Legs
Shoulders
Legs
Full body
HIIT
Chest & triceps
Legs
Back & biceps
Calisthenics
HIIT
Etc up to workout 50

Just remember to do a good warmup and a few stretches at the end. Plus a rest day once a week or so if you work out daily.

Thank you! I in fact found that list just after I’d posted. This is quite exciting!

MAN ALIVE. Just did the beginner Epic day 2, and can barely move my arms. I didn't even do everything properly - a lot of planks on my knees etc. Still, the only way is up!

We've all been there... 😂

Can I brag, just a tiny little bit?

Epic Heat has been keeeeeeling meeeee, but it is incredible what having stuck with Caroline this long plus a very small amount of weight loss has done for my muscle definition. I genuinely seem to be... getting a six-pack? And as a 40yo who's had two full term babies, I feel pretty good about that.

Wait till you get to feel pretty good about your 6-pack wayyyyyyy down the line. I'm nearly 70 and I'm soooooo glad that I've been doing this for 4+ years now. And EPIC Heat is the one I always come back to.

Yes definitely up your weights if you don't feel like it's hard work. You should feel at or close to muscle failure at the end of each set.

Yep. If you aren't feeling the burn and desperately counting down the clock to hold out until the end of the set once you're a few sets in, you need to check your technique or up your weights or both.

@roundcork - two things. Which series are you actually doing? EPIC Beginnersquickly is only about 5 workouts, not 15, and it is meant to familiarize you with all the different moves. If you are not familiar with working out with dumbbells it is a good idea to do the Beginners until you feel totally comfortable.

Weights: far too light. 1 and 3kg is what you'd use for HIIT and other cardio type workouts that use weights. I started out with 3 and 5kg and moved up to 8, 10 and 12kg - initially fairly quickly, but much more gradually after a year or two.

Important to work on your core too - planks and abs work - as it makes lifting so much easier.