5'0" female, 44 years old. Started Primal October 31, 2011, at a skinny fat 111.5 lbs. Low weight: 99.5 lb on a fast. Gained back to 111 on sugar cheat. Currently fighting off sugar/candy cravings with bulletproof cocoa and a little rice.
I (try to) follow by-the-book primal as advocated by Mark Sisson, except for whey powder and a bit of cream. I advocate a two-month strict adjustment for newbies. But everybody is different and should tweak Primal to their own needs.
For the exercise portion I like the squats and deads.... but you would do well to incorporate some larger muscle groups from your upper body. Chest, shoulders and back in particular. Assisted or unassisted chins, rows, horizontal pull-ups, push ups, bench press, overhead press....ect. Pick 2 pushes, 2 pulls and 1-2 leg exercises for each workout. For sprints I greatly prefer doing them on a bike with variable resistance. Sprints have had me pull a hammy a couple times... increasing resistance on a bike lets you up the intensity and reduce risk of injury and wear and tear on them knees.
Don't eat. Don't eat for 40-48 hours. During this time, fill a one gallon jug with a preparation of BCAA, salt, lemon juice, and chia seeds. This will be your only companion for your all day hike on the second day of fasting.
Do this twice a month. Do not eat retarded the rest of the time. Workout with heavy weight to get strong. Enjoy being ripped up.
Done. Just wrote my own diet book
"The soul that does not attempt flight; does not notice its chains."
Years ago after my fourth baby, I started my running up on the treadmill in the winter. I started by sprinting for one minute and then walking for one minute. I did this for about 8-10 sprints. By the end of each sprinting minute, you should feel like you are going to fall off or die before the minute is up. That way you know you are doing enough and the progress will be quick.
Another big thing, is you should be clearing your bowels every morning for a flat tummy. If you are not fully cleaning house every morning you should work on getting that fixed.
For ME, I need to eat a high protein, no carb breakfast. If I have carbs, even fruit at breakfast, I will most likely be hungrier during the day.
I do not eat very much at dinner. It is by far the smallest meal of the day.
I learned from Chocotaco on here that you do not need oil on your salad. I use balsamic vinegar now and don't miss the super fattening olive oil at all!
Make sure if you are truly hungry before you eat. Sometimes I feel hungry and drink a bunch of water to find I'm not hungry anymore.
**I wanted to add the sprints are great and work for a good while but eventually you'll need to get outside and do a straight run after you hit a plateau. You will be able to do it too!
All the best to you!
Last edited by JULIEQUICKrunner; 10-04-2013 at 09:51 PM.
thank you all! i appreciate all the different ideas to sort out what would work best for me.
NH...where i do my lifting doesn't have sort of bar work. i could do pushups, but no place for any of the other things you mentioned so will see how i can improvise. thanks for the ideas on sprints...when i hear 'sprint', i think that only means running. there is an elliptical where i lift and a bike, i didn't even think of using those things for 'sprints'. i think there is a rower too.
The rower is supposed to be the best actually. And your sprint should be short. 1 minute is not a sprint. It should be 20-30 seconds.
Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.
The most effective method to lose weight is to stop eating bread & anything made from wheat.
Our neighbor lost 100 lbs in one year doing this, and she is house bound - cannot exercise. We have other friends with similar results. Photos & why it works here:
Wheat Belly Blog | Lose the Wheat Lose the Weight
Before & After WHEAT !
Amazing health benefits also follow giving up wheat.
Last edited by Grizz; 10-05-2013 at 08:54 AM.