by EM2WL | Dec 18, 2014 | Strength Training, Videos
Which rep range is best for fat loss? Muscle building? General strength?
Weight lifting isn’t just about simply picking any workout on the internet, any DVD off the shelf, or any random dumbbell and doing any amount of reps you prefer. Every rep range performs a purpose, and it’s beneficial to hit them all at some point. The 3-part video series below breaks down the basics of the main three rep ranges of lifting: Strength, Hypertrophy, and Endurance.
Understanding the differences between them all can help you when putting together your own lifting program.
Video 1 discusses the Strength phase.
Strength is typically categorized as lifting as heavy as possible, for anywhere from 1-7 repetitions. Rest periods can be as short as 60 seconds if working opposing muscle groups (chest/back), or as long as 3-5 minutes. The lower the amount of reps, the longer the rest is required to replenish the muscles with the energy needed to hit it hard again at the same intensity level. Rest periods and all out effort are essential during this phase. Shortening the rest periods during true “strength” training phases typically is a sign of not pushing hard enough during the set, which essentially turns the workout into either a hypertrophic or endurance based one (phases discussed in next video).
Video 2 discusses the Hypertrophy and Endurance phases.
Hypertrophy is the phase used for adding size to the muscle. During this phase you are lifting as heavy as possible (meaning you can’t eek out any extra reps), for around 8-12 repetitions. Rest periods are usually 30-60 seconds, depending on if you are supersetting with opposing muscle groups (chest/back). Lower rest times are needed during supersets because one muscle is resting while the other is working.
Endurance is the phase that increases endurance of the smaller muscles, allowing the larger muscles to work at full capacity (without the smaller muscles failing) in the other phases. This phase is very cardiovascular in nature, with rest periods of 30 seconds or less. The higher the amount of reps, the less rest is required, so most circuit and DVD type workouts will fit into this phase category.
Video 3 discusses how the rep ranges come together for each individuals needs (periodization). When focusing on a particular goal, you will likely spend the majority of your time in the rep range that most directly corresponds to the end goal. However, you can still dip into other rep ranges as necessary in order to enhance the benefits of the other phases when you return to them. Try not to view any rep range as completely useless. When it comes to goals like fat loss and muscle building, periodization can be a key attribute in preventing plateaus by essentially sending your body through a faux “newbie gain” phase every time you return to your main rep range. Win, win!
I hope you enjoy this series, fam! Of course, all this info and more is included in our Beginner Strength Training Manual. 
Let me know if this helps you…or if I just made it more confusing. LOL. If you have any other questions, or need more clarification (from this or any other vid/blog), drop me a line below!
~Kiki :)
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by Trish Adams | Dec 16, 2014 | Metabolism Reset, Strength Training, Testimonials, The Journey
How long have you been on this journey?
I discovered EM2WL in May 2012. It’s been a long journey with both ups and downs, but there is no turning back for me. It took me a while to trust the process and I’m so happy that I stuck in there. Luckily for me, I have a lot of patience, which is key with this lifestyle. Yes, lifestyle. It is not a quick fix or a diet. It’s a way of life. If you like food, like most people do, then you will like EM2WL.
When did you first learn that you needed to eat more to reach your goals?
Well my story is a bit of a lengthy one, but I think it’s one that most people can relate to. I did Weight Watchers to lose weight after both of my pregnancies. After my first pregnancy it worked great. I had lost all the weight and then some. I was also doing a lot of cardio. I was running 5 days a week and doing some light weight lifting.
After my second pregnancy, however, the weight did not come off nearly as fast with Weight Watchers. I also was not able to do my usual 5 days of running because I was diagnosed with pelvic girdle pain. It is something that I deal with to this day. I came within 8 pounds of my pre-pregnancy weight but my clothes just didn’t fit the same. I was fatter! My body composition was completely different. All of that cardio and low calorie eating came back to bite me.
A few months later I stumbled across MyfitnessPal and the EM2WL group. I watched Kiki’s and Lucia’s videos about TDEE. I was intrigued to say the least and I decided to jump right in by doing a 3 month reset. I figured if the low calorie/cardio way wasn’t working, then eating more certainly couldn’t hurt.
What was your original response?
My initial response to EM2WL was disbelief. I was shocked. How could I not have known about this? How could someone eat so much food and lose fat? I just could not wrap my head around it.
How did others around you react about your decision to discard the usual low calorie methods for weight loss?
I think there was some hesitation from family members, except my brother. He is a personal trainer and knew exactly what I was doing. Most people didn’t understand, but I knew it was the right thing for me and that’s what matters.
How did your body react to the initial increase in cals?
Well, I gained! I ended up doing 2 resets and gained 25 pounds in a period of about one year. Yes, I know it sounds scary but I came to the realization that I had to gain before I could lose. Most people think they lose weight because they are eating LESS, but we need to realize that you’re losing weight because at one point you ate MORE. I now tell people that I actually gained weight on purpose.
I also noticed that my nails were stronger, my hair wouldn’t fall out as much, and I wasn’t cold all the time. I also saw that even though the number on the scale was either staying the same or going up, that my inches were going down.
Did your family notice or comment on any changes once you upped your calories for a period of time?
I think it sparked some curiosity in my family members. I am definitely more muscular now than I have ever been my entire life. My husband felt my arms earlier today and was impressed with my progress.
Can you describe your typical workout schedule prior to EM2WL and today?
Prior to EM2WL I was doing an insane amount of cardio. I would run 5 days a week and do light weight lifting. By that I mean lifting no more than 5-10 pound dumbbells. And to be honest, I don’t think I could lift more than that anyway because I wasn’t eating enough.
Today I do cardio maybe once a week. Again, I suffer from pelvic girdle pain and cardio tends to aggravate that, which is actually a good thing because that means that strength training is my primary form of exercise. It helps with my pelvis. So it’s a win-win!
I lift weights 3 days a week and lift heavy. I’m midway through The New Rules of Lifting for Women and have experienced great results thus far. I am also a huge Cathe fan. I’ve done 1.5 rounds of STS before spraining my wrist this summer.
I really look forward to my workouts because I love seeing my progress. I’m at the point now where I enjoy focusing more on what my body can do versus how much weight I have lost. That stupid number on the scale doesn’t mean anything to me anymore.
In conclusion…
In conclusion, I’d like to thank Kiki, Lucia and the entire EM2WL family for the constant support. I’m so thankful that I have adopted this lifestyle. Not only for myself, but for my daughters too. They know when they see me exercising that I’m doing it so I can be strong, not so I can be skinny.
by | Dec 9, 2014 | Consistency, Metabolism Reset, Strength Training, Testimonials
The Two Year Plan
Hi. I’m Liane and I’m one year into a plan. I was never good at the small details but great at the big picture. This is why I came up with a two year plan but ended up flying by the seat of my pants and still, to some extent, am. But let me start at the beginning (see, flying by seat of pants).
When I was in high school, I was a serious athlete. I played three seasons of sport (field hockey, basketball and softball) and had the body that went with this. In the 80s, the muscular with some body fat body wasn’t something to have as a teen (then again, it seems to never have been the body to have). I thought my butt was too large, my tummy too large and I hated my muscular calves. I wanted my best friend’s tall lithe body. I look back on those pictures and wish I had that body again! I was so cute and fit (my tummy was just lightly rounded but I couldn’t see it). BUT, I didn’t diet. It wasn’t big in my group of friends who all seemed to just eat.
The summer after I graduated I went and worked as a pool-side cocktail waitress in a bathing suit at a resort. Talk about horrible. I was a late bloomer and working with these college women who were much more developed. At the same time I started drinking alcohol and eating to deal with the emotions I was feeling, being away from home. I gained 20 lbs in that summer. Yup, the freshmen 15+ before even becoming a university freshmen. Ugh. I began to play Division 1 field hockey at university and along with eating less meat and more veg, I lost the entire 20 lbs during that year. I felt good about myself. I hadn’t starved myself but cut out a few small things. And then my sophomore year came and a new coach. She made us all get our body fat taken by caliper. I was told that at 22%, I would have to lose a lot of weight – I was fat. Yup, not just asking me to eat a bit less to get a lower body fat percentage but that I was fat and to lose weight. All my insecurities came back. And so I began to starve myself. I probably ate between 800-1000 calories most days, though more on weekends. As you can imagine, in the next three years I did lose a lot of weight but my hockey performance declined a lot. My coach had ruined me. But I was skinny.
Throughout my 20s, I was constantly trying to keep that very skinny body shape. I would under eat, workout for hours and smoke. Yuck. But I was skinny for the most part.
When I wasn’t doing these things, my weight would balloon. And as I got older it got harder to go between heavier and skinnier. The worst was when I ended up tearing my ACL while playing rugby. I couldn’t exercise for months in the same way and I ate because I was unhappy. So I gained again.
Up, down, up down, never actually learning how to eat the right way. But I kept around a decent body weight and I doubt anyone would have ever called me ‘fat’ (though I felt that way). In 2004, I moved to London for a job. In the first few months, I lost weight despite drinking lots of beer with my new field hockey teammates and felt fantastic at my dad and stepmom’s wedding. I didn’t really eat a lot because I was a bit broke and I was walking everywhere as the transportation was expensive (and I didn’t have a paycheck right away). I then met my to be husband. He is a born and bred Londoner. And he loves food. He was the first guy I met who told me to eat more, that I was too skinny and that he couldn’t understand women who ate salads only. He loved my bum and hoped that I would get curvier.
That led to the two of us sharing our love of food and cooking. He taught me Indian dishes (as that was his background) and I showed him how to barbecue. Over the next couple of years, we both slowly gained weight, though I did more so due to eating his size portions. I called it my boyfriend weight. But I was happy. I didn’t even care about losing weight before I got married though I was sad to have a tummy in my wedding pics (Indian style wedding so tummy showed!) Eventually, I actually weighed myself and saw that I was 170 lbs. Holy cow. This was by far the heaviest I had been at 5’6″. I found MFP and lost 20 lbs quite quickly (I put myself in for a 2 lb a week weight loss). I ate very little, which felt natural to me. A few years later (and a year ago), I saw pics of myself looking quite fat faced and decided to weight myself. 165. Darn it. Gained weight again! Back to MFP where I quickly lost 5 lbs.
But then I began to read more in the forums. Some women were posting about eating more, especially as they didn’t have a lot of weight to lose, which I didn’t. I wanted to get to 145 minimally, so I went with 1 lb a week. Lost some weight and then went to 1/2 lb weight loss goals. I was doing some weight lifting on the machines which made me feel like I was getting a bit stronger. My input of calories slowly went up to 1900. And then I just stayed there. It was frustrating. I wasn’t really losing a lot of weight, but the ladies I friended encouraged me to read more and take my time. I eventually got to the EM2WL group on MFP and it was there that I finally figured out how to do this. I didn’t want to lose weight only to gain it again. I was 45, darn it, and I wanted to start eating for my lifestyle while also losing some body fat.
I joined the website forums and began to post. I started doing Stronglifts 5×5 as it seemed like a great programme. I lost those final few pounds to get to 145 as I was eating more (who knew?) and I decided that I would try to figure out my true TDEE so I could do a healthy cut to get to my final goal weight of 140.
I’m still in the midst of doing this. I’ve slowly added 100-200 calories and held at that level for a month at a time. I’ve had setbacks such as breaking a rib and getting a major chest infection which has influenced how much and what I could do as workouts. But I’ve held strong. I’m now eating the way I hope to for life – I haven’t given up a single food but I’m trying to keep my protein intake a bit higher (to keep my muscles) and watch my portion size. Amazingly enough, I’m eating almost at dinner some nights what I used to eat all day (around 1200 calories). I’m still in the midst of figuring out my TDEE (I’m at 2400 calories currently) and once I get to the point where I am gaining weight steadily, then I’ll know it’s time for a small cut of 10-15%.
I’m one year into my two year plan. I didn’t know how to get to where I was going, but now, I have more of an idea of what I need to do. I’m no longer really listening to the scale in the same way I used to. For me, it’s a tool to figure out my TDEE but not to figure out if my body is where it needs to be. I’m using measurements and my mirror as my guides. I’ll never been a fitness model, nor do I want to be one, so I’ll always carry a bit more body fat than others. I want to be able to have pizza and beer while still feeling fit. I want to still be playing field hockey at age 50 (I’m almost 46 and going strong on a team in London). And, if I live to my 90s like my grandmothers did, I want to be in the best health that I can, with strong bones from lifting and eating well. Yeah, those are good goals.
by Trish Adams | Dec 4, 2014 | Intuitive Eating, Nutrition
Holiday feasting always started early in our house. The cooking was complete by 9:00 in the morning and Thanksgiving dinner was served by noon. The menu was simple and has been the same for as long as I can remember. Once the feeding started, we continued until it was all gone – nothing was ever thrown out.
Post-Thanksgiving week went something like this:
Breakfast: Egg custard pie (It’s a southern thing!)
Lunch: Turkey, dressing + pie
Dinner: Turkey, dressing, string beans + pie
This pattern of eating lasted until we polished off each item (not surprisingly, mom’s 8 pies were always the first to go!). Then, we’d repeat the EXACT same scenario with the EXACT same meal at Christmas. The insanity of eating that way never really hit home until I was well into my thirties, as in a measly 5 years ago! I mean, it was the holidays and this meal was only prepared at this special time of year, so didn’t I deserve to cut loose? Never mind the fact that it took almost half the year to undo the damage from that 4-week period.
Even after changing my diet for the other 48 weeks of the year, I still accepted that during this period all bets were off and it was ok to eat this way because I could ‘work it off’. At some point it clicked that this kind of excess just didn’t jive with my lifestyle. Stuffing my face with all of those rich foods, meal after meal, day after day went against everything that I stood for – moderation, balance, nourishing my body and not being a slave to my taste buds. Nothing beats my mom’s holiday spread, but I can appreciate a single meal without putting an entire year’s worth of effort or my health in jeopardy.
One of the best things about this time of year is undoubtedly all the delicious holiday-themed treats and smells coming from the kitchen. Party invites are probably being thrown your way and you might already be wondering how you will enjoy the festivities without totally wrecking your progress. You will surely be tempted by tasty treats and delicious drinks while enjoying the company of family and friends and, by all means, should enjoy them. Use these holiday eating tips to indulge with moderation and avoid falling face first into the seasonal fat traps.
Set Your Day Up in Advance If you already know that you will be enjoying a favorite treat, like my mom’s egg custard pie, make adjustments to the rest of your meals for that day. So, if some of your favorite foods are carb dense, eat less carbs throughout the day. The same practice can be applied to fats. Making adjustments to other meals will improve the overall macronutrient balance for the day.
Party Full- Another option to consider is having a healthy meal before you go. If you show up ravenous, you are more likely to make poorer food choices. Just like they say never go grocery shopping hungry, showing up to a smorgasbord with an empty stomach isn’t the best idea either. As if all the decadent desserts aren’t tempting enough, being around these things when you’re in need of food increases your likelihood of overindulging. Try eating some lean protein and a mix of fats and carbs before heading out.
Practice Moderation Living a healthy lifestyle doesn’t mean you can’t partake in the holiday’s bounty. Rather, it means you understand the importance of moderation and you practice it. Decide up front that you will indulge mindfully, eating the way you do the rest of the year with a treat or two added in. One approach you can take is to follow an 80/20 rule (80% healthier choices, 20% less than healthy). This way you won’t feel deprived of any foods, yet you won’t have to carry around the guilt or the pounds from overindulging.
Eat Slow & Stop Before Full This recommendation stands all the time, but doesn’t hurt mentioning again here. Although you may want to dive head first into the goodies, slow down your eating. If it is a once-a-year meal act like it and savor each and every bite. Not only will you appreciate the meal more, you will give your brain and gut time to communicate fullness and help you recognize when to stop eating. Once you start to feel full, you know it is time to stop.
Forgive & Forget-If things don’t go according to plan and you somehow find yourself polishing off an entire pie (it has been known to happen!), let it go and move on. Listen, we’re all human, and as such we are fallible. There will be times we overdo it, but holding on to that guilt will do more harm than good. What matters is how you move forward. Acknowledge your overindulgence, try and figure out what triggered it, and carry on. Live in the present and let go of the past.
Remember What Food Is & Isn’t- Sometimes we find ourselves uncomfortable in a room full of people or relatives we are glad we only see once a year. Being stressed or nervous can increase your chances of eating one cookie too many. During these times, remember what food is and isn’t. Food is sustenance. It is not a problem solver. It’s not a friend to confide in. Mindlessly eating in response to an awkward or uncomfortable situation won’t solve any of your problems, it just creates a new one – overindulgence! See food for what it is and don’t let it be your crutch.
Whether fall and winter or spring and summer, these rules apply year-round. By sticking to the nutrition and exercise habits you’ve established and indulging mindfully, you can increase your chances of staying svelte through sweater season and ready to rock come summer. Always check in to the real meaning behind each holiday and recognize that it isn’t just about the food. Most importantly enjoy this time with your family and friends!
by EM2WL | Dec 2, 2014 | Self Acceptance, The Journey
Finally letting go feeling free.
I have been around the EM2WL group for two and a half years now. My journey has been a very long road, filled with dozens of ups and downs, frustrations, anger, tears and joy. It has not been an easy road and I have almost walked away from it a few times..
Almost.
But I knew that wasn’t going to help me. I knew the answer to my eventual success at sustaining fat loss was with EM2WL. I just couldn’t understand why my journey has not been a tremendous success as many of the other stories you read on here. I did everything I was supposed to. I did the metabolism reset, I did the 10% cut, I did TDEE breaks, I worked hard at keeping my diary clean but still enjoying myself. I hit the weights hard, I gave up on most of my cardio activities. Yet, the scale wasn’t budging a single pound. My inches didn’t seem to be changing much either. All I seemed to be doing was spinning my heels, getting frustrated and angry at myself and at those who were helping me and not being able to let go. I was told to ditch the scale. I was told to relax, and focus on something else. I was told to trust the process and believe in Myself.
Two long years of not listening. Two years of spinning wheels, self doubt and hatred, two years of crying almost daily about how nothing was happening and how I was still not seeing any sort of losses.
It was exhausting. It was debilitating. It was not how I wanted to spend the rest of my life, constantly angry and upset over not being a size “Average”, not enjoying myself or my family.
So I finally decided to listen. Really listen. And that meant the first thing I did was throw my scale away.
It took about two weeks to get over the urge to jump on the scale every morning and see if anything was happening. I was finally starting to see that my happiness that day was not decided by what a number on the scale said. Another stressor for me was tracking. I had been tracking my food intake for virtually 15 years with Weight Watchers and with MFP. I needed to let it go and try on my own for a while. I didn’t want to stress over numbers anymore. I wanted to enjoy my life and try to find a healthy balance. It was then that I realized what stress had been doing to me.
Once I eliminated two major stressors for me, I was starting to see a shift in my head towards this whole process. I was able to finally “trust the process” and really focus on what my end result wanted to be. I wanted fat loss, not a number on a scale. I wanted strength gains in the gym, not to be the gym cardio bunny. I wanted to be able to go out to dinner and not worry about how many calories or fat or carbs was in something. Above all, I was able to start loving myself. I was sleeping again, I was taking time out to do things for myself, I could feel a light in my heart again. Even friends were commenting on how happy I had seemed lately.
I had finally let go.
Its been 5 months since I stepped foot on a scale. I have no idea what my weight is, nor do I care. I track sporadically and this of course is still a huge work in progress, but I feel much more comfortable about my eating now than I did three years ago. I’m still working on calorie increases and keeping my macros in check. I’m not perfect, but I’m still learning.
This past 5 months has been a huge mental shift. And its one that has finally let me see the big picture and not focus on short term issues. I now know the scale is a hindrance to my success. I don’t need that in my life anymore. I have learned to accept who I am and not dwell on what I look like. I may not be anywhere near my end goal right now, but I am finally in the right mindset and the (physical) shifts are finally happening! Not everyone can figure this out right from the start. So if this sounds like you, let me be the one to tell you, Stick with it. Let go of the scale, learn to love yourself for YOU and trust the process.
The time is going to pass anyways, you might as well enjoy it rather than hating it.
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