ZenusWarriorPrincess's Notizen, 05 Dez 23

YAY! I'm there, I may not make the full 30 minutes, but I am going to try. I think I over-estimate my stamina and I got a face full of doggie fur for my efforts!!! LOL! I should have run the vac before doing my routine....lessons learned! 

YAY! To try out best is all we can do, Deb! OH, NO! Not a face full of dog hair! 🤣 Remember, strength training is to be approached differently than cardio. Slow, controlled movements are best. The more "time under tension", the better. Breaks in between sets are essential. I normally take at least 1 minute. If it's a movement that is really cardio involved (like squats), I take a little longer. I pay attention to my heart rate & breath to decide the exact amount of rest needed. Most of the time, I take 2-3 minutes rest in between different exercises. The main focus of strength training is to reach muscle fatigue, not cardio fatigue. If your exhaust yourself cardio wise before reaching muscle fatigue, muscle and strength gains suffer. Also, pay attention to your breathing during reps. Breath out as you lift, and in as you lower. 

So one gram of protein for every pound you weight...is that a lot? I think I eat a lot of protein but I don't think I get that much. Anyways. ... I think I will join. Some inspiration and pushes to work on strength through this holiday month may be what I need. 

I did 30 second breaks, but I will probably extend it for the two that I did not make my 3rd rep on. The mobility stuff is slow moving as I stretch out my hip flexors, calves and achilles tendons...the down dog was supposed to be my warm up, it caused the face plant! LOL  

@liv001 1:1 is always my goal, but I never go less than .7:1 Honestly, what you decide to eat is up to you, but from all of the videos I've watched about nutrition for building muscle, 1:1 is pretty much the median. Like I said though, if someone is extremely overweight, using the goal weight is probably better for them. Every part of our body uses protein, even our eyes. It is especially important as we get older! Then, when you throw trying to grow a little muscle in the mix, it calls for even a little more. 

@liv001 WELCOME ABOARD! Glad you decided to join!!! 😁 

@Deb Nice! I don't know many Yoga moves, but I do know the down dog. I love it for a nice stretch after finishing my workouts!  

@liv001 From my research, protein is so important for building muscle that if I have to choose between going over on calories a little or slack on my protein a little, I choose to go over in calories a little. Of course, I try to make up for that with the calorie deficit for the next day or at least little by little through out the week. ...but this is what I do personally. How you decide to handle your nutrition is completely up to you. 😉 

Sounds good. I look forward to the challenge.  

@liv001 Me too! We've got 13 people signed up so far. 🤗