kim.sager's Journal, 27 May 2021

congratulations 🎉👏 

Wow 🤩🤩🤩congratulations 🎊 🥂 

AWESOME!!!👍👍👍👍 

Body weight exercises, squats, free weights. There are lots of videos on YouTube even for 10 minute workouts. Cardio won't tone you at all. When you build up muscle it fills those areas with looser skin and it's much easier to maintain your weight even when eating more. However some loose skin might not go away. Weights are good fun once you get into it 

Thank you Lara, good info to know! 

Way to go! 

Congratulations!!  

If you put "Toning full body workout 10 minutes" in Youtube, lots come up and look like fun too! I'm sure you find one that you enjoy. All the best  

Great work! First of all, treadmill & (how fake is your BowFlex?! lol) is good for toning. Make sure it's a good heart-rate pace. If you want, run too. Walking builds muscle in the legs, thighs, & buttocks. Also, light weights, Weight-bands are great for, at least, 3 sets of 10 reps to begin with and you can gradually increase your reps accordingly as you see fit and is comfortable. Squats, jumping-jacks, jumping-rope, lunges, push-ups, weight-machines, (leg-lifts, leg-press, pull-downs, butterfly's can be done w/machine or free-weights as well as chest-presses), swimming, dancing, biking/hiking, yoga & tai-chi are also good for toning. Cross-training is good to. Just mix up your cardio w/weights/machines, etc. i.e.; 30 seconds of weights/bands/machines, then 30 seconds marching-in-place or somewhere around the yard, etc., then 30 secs weights and alternate again to a jump, run, etc. and keep going until you've done an entire hour of everything including and beginning w/10 minutes cardio/warm-up, 30 minutes workout, 10 mins cool-down=lightweight workout to settle the heart-rate down a little, and end it all w/10 mins of floorwork: abs/crunches, stretches, meditating throughout floorwork. Hope you have fun, get fit, make sure you monitor your heart-rate and get it up to 120 bpm, at least, for a good heart workout. Remember, your heart is your biggest, most important muscle. Always, be safe, focus, use proper movements, and don't forget to have perfect posture throughout all of your ROM's. Stay hydrated and don't continue if your body tells you otherwise. Always listen to your body. =)  

Awesome 

Awesome! Congrats!! 

Lift weights 2-3 days a week. Start off light then increase to heavier when you feel you can progress, which can be 2 weeks, each week or whatever your up to. Consume protein 1g/lb of weight each day. HIIT once or twice a week is better than steady state cardio, because steady state cardio breaks down muscle. Do compound lift exercises like barbell squats, bench press, etc 

Great job! 

What a fantastic accomplishment! Good luck on your journey!! 🌈 

Great effort Kim! Congratulations! Loose skin etc is badge of honor! Wear it well! 💪 

Congrats! 

Congratulations!!🍀 

great work kim. whatever you choose just be consistent. try it for a month or so. don't expect fast results and you won't really see the changes because they're so subtle so before and after pics and measurements are very helpful. and of course I'm going to advocate increased protein. 😁😁 

Excellent progress! You may find the following of interest as you plan the next stage of your fitness journey. https://leangains.com/train-like-a-man-look-like-a-goddess/ 

protien is key. I love protein. also start out slow. 3x a week and work your way up to 4 and 5. see how your body feels. maybe you will go psycho and go 6 or 7 who knows. some people do different things. you have to find what works for you. listen to your body and get lots of rest as well. Light to medium weights and high reps. 15-20. tons of exercise for woman in YouTube. I do arms one day then legs then chest then back and then shoulders. 5 days a week. but again. each person is different. listen to your body always.