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

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New thread!

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!

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!).

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.

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)

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

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.

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.

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?

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?

@herbaceous it depends on your goals really. I prefer body specific sessions and loathe full body days. I do them but I hate them!
any movement is better than no movement!

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.

@herbaceous I mean are you looking for visible muscle definition or happy with building some strength.
For example I am working hard to increase the size of my upper body and have defined muscle.
my lower body I am actually dropping/ reducing the weights because I was getting too pumped!
I appreciate days that really hone in on building say chest/ triceps, back/ biceps and then shoulders.
i would not get that from doing three full body sessions even for an hour. Each of those targeted sessions if for say 40-45 mins just for those muscles specifically. Other muscles do get involved of course!
Sure I would getting fitter and stronger and build muscle but not as quickly.

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 🫣😂

@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?

@Melassa pyramid week is good!

I have been doing epic 1 whenever I got time. Have reached to day 24 which I did today. I had to substitute the abs part with some arms exercises but it is a very good full body session if you don't have limitations. This was effectively 90-30 routine, very satisfying workout.

It was day 29 not day 24.

@Vtm I find epic one a very technically challenging series- lots of moves she doesn’t put in later series thank god!

So have done 2 of the mighty full body and going to try something different next time. My bum hurts so much from the lunges I could barely perch on the toilet seat this morning

I think Caroline didn't want people to get bored with her first programme and put every conceivable move in! And 20 minute complexes 😱
Saying that, I enjoyed it. I have a couple of full body workouts I do regularly and one is Day 24 from Epic 1, the other Day 45 from Epic 2 (I did it this morning[ Am working through Iron 2, so far up to Day 12. My biceps really hurt from Day 10, that was an excellent workout!
I have a stinking chest cold at the moment so probably shouldn't be working out at all at the moment, I certainly can't run 😥and there is a definitely lack of strength when lifting.

Yes I find epic 1 moves challenging too and I agree as it was her first series she might have put a lot of things just for variety. I will never attempt some of the moves with any heavy dumbells, too risky for my weak abs and shoulders!

Epic 1 day 24 is my fav too. Epic 2 day 4 and epic 2 day 10 are also my fav. I should create playlisst of my favs so I dont have to think in the morning and just pick one from list.

I dont ususally do her HIITs but there were a few that I liked and now I have forgotten which ones.

The handstand in Epic 1 haunts me! And pistol squats.

I’ve started Epic 3 and liking it so far (ok I’m two days in). Bit more pacy and challenging than Iron and I feel more worked out afterwards. I feel like it’d be good to alternate the Epic-like programmes with Iron tbh. The slow pace of Iron felt pretty sustainable but dull. But constant Epic-style pace would burn you out.

@AtomicBlondeRose Epic 3 is my favourite programme. So much more fun than Iron (especially if you like complexes). Look out for Day 7 leg day, it's the hardest leg day I've ever done and I've done most of the programmes...

Oh lord! I’ll prepare myself for that next week then. The thing I liked about Iron was I work out at 6am and starting in January it was great for just rolling out of bed in the dark and basically doing what the lady tells you for half an hour. You can be half asleep and it’s fine. Epic wakes me up more but nice now it’s slightly lighter by the time I’ve finished. And thanks to Iron I’m on heavier weights which feels good! (Well, mostly. Except when I’m too ambitious and my arms just nope the hell out).

Epic three is my all day favourite- but I agree about leg day 7🫣😱
I am still plodding on with heat which I have always loved. It is so interesting. Still keeping leg day weights low- 6kg because of my dodgy glute medius and also to try and lean out the legs. Tbh even with light weights I finish the session feeling plenty worked out! I have some pretty sore all over.
I think it’s better for the body to change the type of workout.
many people do iron on repeat but I think the body gets used to it. I haven’t done heat for about a year and my body is certainly finding it a challenge. The aches tell me so!