Need specific fitness advice.

[Jester]

I need advice on how to do what I can't seem to do.

Background: I am 5'8", and for years, from the time I was 16 to 32, I was pretty much the same weight, around 130 lbs. A bit skinny, but not too bad, and with muscular legs due to cycling since forever.

As I hit my 30's, I started to gain some weight, getting into the 140s and 150s. Fine, no problem, but it was mostly centered around, well, my center. And now I am up to 161-165. I turned 40 in June. In late August I joined a gym with my friend Little Red.

Now, not only am I fighting age, I am fighting genetics. My father was my build, and when he hit his 40's, he ballooned around the middle, having a huge belly and weighing 190. Basically a walking pear. I REFUSE to be a walking pair. In my favor I have a far more physically active job (bartender) than he did (salesman) at the same age. Add to that the gym, which I have been hitting at least 3-4 times a week, and I should be making progress.

I am, and I'm not. I am definite gaining strength, and perhaps it's my imagination, but maybe even slowly getting some tone and definition in my normally noodly arms, and regaining some of my tone and definition of my always muscular legs, but I still have a doughy middle. I have had to start buying pants a size larger than I have ever had to buy them, because I can't fit into many of my dress pants anymore.

Now my main goal is not necessarily to lose weight per se, but to lose fat, specifically around my belly. If I weigh 165 but I am more toned and have lost the pear belly, I will be happy. If doing so requires me to lose weight, I'm fine with that too.

In the gym, this is my usual routine: 20 minutes of cardio on the elliptical, followed by circuit training on the various nautilus machines (one day arms, one day shoulders and back, one day legs, rotating back to arms on the fourth day), and then finishing with 20 more minutes of cardio. I spend 1-2 hours in the gym when I go, averaging 90 minutes on most outings.

My diet is pretty healthy without being health nut. I eat lots of fish and produce, not just to be healthy, but because I like them. I have not really changed my diet since hitting the gym, because it is a pretty good diet. Other than the occasional buffalo wings, I don't really eat fried food (again, because I don't really care for it). I don't do much if any desserts, sweets, or junk food. I don't drink caffeine, and have actually started to completely abstain from all sodas, even my beloved orange sodas and Sprite. I DO drink (hooray, beer!), but I think I am fighting genetics more than beer, since Dad's beer belly wasn't a beer belly....he didn't drink that much, and the rare times he did, it was usually whiskey, not beer. (I myself can't recall a single time in the ten years he was alive in my life that I saw him with an alcoholic beverage in his hand. But what did I know? I was a kid!)

So, without anyone telling me to give up the beer (which is NOT HAPPENING!), what am I doing wrong? Or what do I need to be doing? More cardio? More concentration on the abs? I want to get back to the point of being a good cyclist, so I want to do an all-over train, not just this one thing, but this thing IS bothering me. Or is it simply the fact that my body simply resisting the work I am doing, and eventually it will start to pay off?

Suggestions from those who know more about this shit than I do?

Signed,

Take My Spare Tire, Please! (aka Jester)

[Seshat]

Step one will be to go past the doctor with a typical week's exercise + nutrition record. Including everything you eat and drink (including beer).

After that - well, it'll depend on the results of whatever tests he deems appropriate. It sounds like you're doing fine - which means you may need a special diet (such as watching your glycaemic load).

[Whiskey]

Now my main goal is not necessarily to lose weight per se, but to lose fat, specifically around my belly.

Spot reduction doesnt exist and you can't do it. To lose weight around your middle, you have to work out your entire body.

If doing so requires me to lose weight, I'm fine with that too.

What the lifters I talk to do is called "cut and bulk." Long story short, for a period of time you eat at a deficit while working out to lose weight, then once you've reached a point where you've lost the weight you want, you consume more calories than you expend, but instead of fat it comes in the form of muscle. Google around about it. Theres a lot of unreliable sources, but the same general information is out there.

In the gym, this is my usual routine: 20 minutes of cardio on the elliptical, followed by circuit training on the various nautilus machines (one day arms, one day shoulders and back, one day legs, rotating back to arms on the fourth day), and then finishing with 20 more minutes of cardio. I spend 1-2 hours in the gym when I go, averaging 90 minutes on most outings.

Don't use machines to work out if you can manage. They don't work you out like free weights do. A spot is a wonderful thing, but not entirely necessary. You said you work out with someone, so he should be able to spot you. ABA workouts on a rotating schedule are generally a good idea i.e.

A - Monday - Upper Body
B - Wednesday - Lower Body
A - Friday - Upper body

the following week


A - Monday - Lower Body
B - Wednesday - Upper Body
A - Friday - Lower body


The next depends on who you ask, I generally trust the jacked dudes I ask for advice in that less reps with more weight is a more effective way to look better faster (google "ramping")

diet

your diet sounds fine. If you want to see it up close, get a dailyplate account and just track your food. The only bad part about drinking and trying to get better looking/stronger, is that the body has to burn off all the alcohol in your system before it can burn any fat. How much this affects your goals is dependent on how much you drink. Whiskey is just as bad as beer, just less carbs.

Honestly, I hate cardio. For losing weight/gaining strength its not extremely efficient. Its definitely good for the heart, though, so it needs to be done. You don't need to concentrate on the abs. Everyone has abs of steel, theyre just covered by a shit load of fat. You have to get down to a fairly low BF% to see your abs like they tell you an abcurler (or whatever late night infomercial is hocking) can do.

Or is it simply the fact that my body simply resisting the work I am doing, and eventually it will start to pay off?

When youre a newbie to lifting, you should see some ridiculous strength gains. After a while of working out is when you stagnate because your muscles are used to the exercise and you have to work harder.

I will promote my Atkins-like high protein/low carb diet. Its crazy effective and it's done wonders to my body. It does pay off to know what your macro(nutrient) split is and it moves things along nicely.

If you are going to lift GET YOUR FORM DOWN FIRST. Yeah you look stupid, do it at home if you need to, but improper form will fuck you up and you'll end up injured. Proper form with less weight/reps is better than a million reps at a thousand pounds and a herniated disk. if you need ideas on good form, you can youtube it (i can give you one of my links) or I have a url to some gifs that simply show form with weight.

Easy form/flexibility check: Squat down. Do your heels come up off the floor to keep you stable? Thats bad form. You should only squat down as far as you can with your feet flat on the floor. Eventually you'll be able to go ass to ground which is awesome. Then you can be like me and squat 160lbs a2g.

Don't get me started on post workout food or this will get even longer

edit: god i miss lifting.

[NorthernZel]

Honestly, I hate cardio. For losing weight/gaining strength its not extremely efficient. Its definitely good for the heart, though, so it needs to be done. You don't need to concentrate on the abs. Everyone has abs of steel, theyre just covered by a shit load of fat. You have to get down to a fairly low BF% to see your abs like they tell you an abcurler (or whatever late night infomercial is hocking) can do.

When I was having training sessions, we used cardio to kind of "warm up" before weight training. In a 1 hour session we would do 15 mins of cardio warm-up, half an hour of weight training and them 15 mins of light cardio again to kinda "cool down" and unwind the muscles.

[Jester]

Spot reduction doesnt exist and you can't do it. To lose weight around your middle, you have to work out your entire body.

I think you misunderstood me. I AM working out my entire body. I was merely saying that my main goal is not necessarily to lose weight as in POUNDS (I am hardly huge), but to get in better shape. Does this make sense? In other words, for my height (5'8") and age (40), 160 is not necessarily a bad weight. It is my SHAPE that I object to. My end goal is for my WHOLE body to look better, not just my midsection, but my midsection is my biggest complaint right now.

To be fair to myself, my cardio system is in pretty damn good shape, as I have never smoked cigarettes (and only the rare cigar or dope...so rare I can't remember the last of either), I don't drink caffeine, and I have excellent stamina. My legs are in good shape, and while they aren't what they once were nor what I want them to soon be, they are still the strongest part of my body, muscularly. My upper body? Heh. What upper body? And of course, the biggest problem is my waistline. I think that may explain things a little better than in the OP.

What the lifters I talk to do is called "cut and bulk." Long story short, for a period of time you eat at a deficit while working out to lose weight, then once you've reached a point where you've lost the weight you want, you consume more calories than you expend, but instead of fat it comes in the form of muscle.

THIS may be some very useful advice. I had not seriously considered this, but since my only real fat IS around my midsection, this may well work. I hate the thought of starving myself, but reducing my intake might not be the worst idea. My big problem is after my workout I am ravenously hungry, and need to eat something....I guess the trick is to not eat TOO much. Proportions, right? And cut down on the carbs. I am going to try this particular method in November. (With Fantasy Fest coming up at the end of October, the idea of trying to reduce my beer intake, which I would have to do for this, is utterly ludicrous. Besides, I am going to be working my ASS of at work, may not even be able to get much gym time in, and am going to HAVE to eat enough to stay on my feet at work and at the parties.)

Don't use machines to work out if you can manage. They don't work you out like free weights do. A spot is a wonderful thing, but not entirely necessary. You said you work out with someone, so he should be able to spot you.

There are some problems with these suggestions. First, how the hell do you work out your legs with free weights? Secondly, the weakest part of my body is my arms, so it's not always feasible for me to lift free weights to work out my shoulders, back, or legs. While my legs are certainly capable of decent squats, my arms wouldn't be able to get the weight up there to begin with. Finally, my friend that I joined the gym with has not been nearly as dedicated as I have been, our schedules don't always coincide, and we might both be at the gym at the same time once a week, maybe. Also, I don't know shit about free weights. (This is a minor problem, of course, as I can learn....but does not eliminate the above issues.)

The next depends on who you ask, I generally trust the jacked dudes I ask for advice in that less reps with more weight is a more effective way to look better faster (google "ramping")

Ah, but I am definitely NOT trying to look better faster. I am looking at a reasonable time period to do this in, no crash courses or diets. My goal is to be in better shape by my 41st birthday in June, which is just over 7 months away. I feel that is doable without doing anything stupid, insane, or injurious.

If you want to see it up close, get a dailyplate account and just track your food.

Interesting thought. I'm going to give that a shot, though I am not sure how I use that tracker to determine how many calories I should be taking in.

Honestly, I hate cardio. For losing weight/gaining strength its not extremely efficient. Its definitely good for the heart, though, so it needs to be done. You don't need to concentrate on the abs. Everyone has abs of steel, theyre just covered by a shit load of fat. You have to get down to a fairly low BF% to see your abs like they tell you an abcurler (or whatever late night infomercial is hocking) can do.

Keep in mind that one of my goals with all this is to get back to kicking ass on a bicycle. Cardio is absolutely necessary for that, and I have no problem with it. Hell, that is probably my healthiest system anyways. (Which may be why my cardio isn't helping to reduce anything, despite my friend the personal trainer's insistence that cardio is the most important thing towards doing that.)

And I don't necessarily need abs of steel. I just want to get rid of my abs of marshmallow.

I will promote my Atkins-like high protein/low carb diet. Its crazy effective and it's done wonders to my body. \\

I am going to try to cut down on carbs, especially in my post-workout meal. I HAD been eating tuna sandwiches. (Tuna salad with green onions on an onion bagel, accompanied by tomatoes. I LOVE all these things, so this is not a problem for me.) I think I am going to eliminate the bread from that, lowering the carbs, and up the protein by adding cottage cheese to the meal. (Since I like cottage cheese a lot to, again, no biggie for me.)

If you are going to lift GET YOUR FORM DOWN FIRST.

I have no idea what that means. No, seriously, I don't know what proper or improper form is.

Proper form with less weight/reps is better than a million reps at a thousand pounds and a herniated disk.

Now THAT I knew, which is why I am not trying to kill myself at the gym by doing too much weight, even on my legs, and just trying to get good reps in. Also, the two times I have felt something "not right" with my body, I have stopped what I was doing. In my life I have never pulled a muscle or torn a tendon or ligament, and I don't intend to change that pattern now.

if you need ideas on good form, you can youtube it (i can give you one of my links) or I have a url to some gifs that simply show form with weight.

Please.

Easy form/flexibility check: Squat down. Do your heels come up off the floor to keep you stable? Thats bad form. You should only squat down as far as you can with your feet flat on the floor. Eventually you'll be able to go ass to ground which is awesome.

Since I played/play catcher in baseball, this is going to be tough to do, as it goes against my catcher's nature.

Then you can be like me and squat 160lbs a2g.

Assuming I could lift it in the first place. Which, with my arms, I couldn't.

Don't get me started on post workout food or this will get even longer

I'll take any advice you're willing to give me.

I know I didn't agree with everything you said, and we are going to have different philosophies on some things (especially since we probably have different goals), but overall I appreciate all your advice and your time taken to put it down. Thanks. Seriously, thanks.

[Whiskey]

things that are in capslock

dont sass me mister

I hate the thought of starving myself, but reducing my intake might not be the worst idea.

You never starve yourself (i know you don't mean literally, but you shouldnt be starving hungry EVER). You still eat enough to sustain, you simply eat something like 20% less than maintenance. If your maintenance (i.e. eating enough to neither gain nor lose) is 2500cal/day, then you would eat 2000cal/day during a cut and (dont quote me on this) like 3000cal/day during a bulk (or more depending on what your program requires of your body).

My big problem is after my workout I am ravenously hungry, and need to eat something....I guess the trick is to not eat TOO much.

Thats not a problem, thats a biological response. Everyone who lifts seriously (i.e. takes the time to learn form, know their shit, gain muscle) eats a post workout meal (PWO). A lot of people use whey protein shakes for this because theyre awesome, but if that isnt your thing you can pack some food with you or eat at home if you live close/are going home. Its important you eat within 30 minutes of finishing your work out. The nutrition in the food you eat directly after helps you muscles recover better and faster. I also recommend a potassium supplement as it helps with the DOMS. Something like a tuna sandwich on rye would be a decent PWO I would also recommend getting some whey protein powder because hitting your target protein through food alone is damn near impossible. I'm 5'3", [weight redacted] and I have to hit between 100g-140g a day.

There are some problems with these suggestions. First, how the hell do you work out your legs with free weights?

Are you thinking of dumbbells? Barbell squats, deadlifts, etc. Theres a number of exercises that work out the legs. You devote day A or B to lower body entirely.

Secondly, the weakest part of my body is my arms, so it's not always feasible for me to lift free weights to work out my shoulders, back, or legs.

Weights come in different.. weights. You start with whatever youre comfortable with, and you add weight from there. I started my bench with the bar and went up in five pound incriments.

While my legs are certainly capable of decent squats, my arms wouldn't be able to get the weight up there to begin with.

You don't get "the weight up there", the bar sits on a rack, you add the weight to the bar, you crouch under the bar letting it sit on the back neck bone and lift with your legs. Theres no arm strength required.

Finally, my friend that I joined the gym with has not been nearly as dedicated as I have been, our schedules don't always coincide, and we might both be at the gym at the same time once a week, maybe. Also, I don't know shit about free weights.

Like I said, i work out without a spot. its not recommended, but you just have to be extra cautious. Plus most gym people are pretty friendly and will spot you for a set if you go "hey, can you spot me for five or ten reps?"

Ah, but I am definitely NOT trying to look better faster. I am looking at a reasonable time period to do this in, no crash courses or diets.

Faster as in more effective, not stupid and dangerous.

Interesting thought. I'm going to give that a shot, though I am not sure how I use that tracker to determine how many calories I should be taking in.

Just put in your age, height, and your physical activity level. I'd say you're Very Active like I am since you do to to the gym (which ever one has cycling listed)

Keep in mind that one of my goals with all this is to get back to kicking ass on a bicycle.

You need strong legs, a strong back and decently strong arms to bike seriously. Squats, deadlifts, and bench. Boom. [/quote]


[quote]
I have no idea what that means. No, seriously, I don't know what proper or improper form is.
exrx.net has a bunch of great gifs.
http://www.exrx.net/WeightExercises/...s/BBSquat.html proper squat form
http://www.exrx.net/WeightExercises/...enchPress.html proper bench

http://exrx.net/Lists/Directory.html

If youre using improper form its only a matter of time before you hurt something.

Now THAT I knew, which is why I am not trying to kill myself at the gym by doing too much weight, even on my legs, and just trying to get good reps in.

Ramping is better, IMO. A bunch of reps with less weight is good for something (idk what), but for gaining strength, less reps and more weight is better. Don't be afraid to max yourself out, if you really have to bail just drop the bar. No one cares if you fail a set. Once you get in the groove you'll start noting your PR's (personal records) of the maximum weight you can do with 1 rep. i.e your working set is 220lbs on squats, but you have a 1 rep PR of 300lbs. Its weird and mostly for feeling smug.

I know I didn't agree with everything you said, and we are going to have different philosophies on some things (especially since we probably have different goals), but overall I appreciate all your advice and your time taken to put it down. Thanks. Seriously, thanks.

No one agrees on everything. I'm technically the high end of low carb (30% of my daily calories are carbs). You're welcome.

[Whiskey]

fuckin loooooooooooong post and now its a double!

Look into the book "starting strength" by mark ripptoe. good book. Also, theres an ebook available called Brain over Brawn (free!) that I really, really love. I really, really recommend you read Brain over Brawn. It says everything I'm saying, but better and with science.
http://brainoverbrawn.com/get-the-book/

This is my general routine

So week 1 might look like:
Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

And so on.

Here are the workouts (sets x reps, NOT including warmup sets):

Workout A

3x5 Squat (barbell)
http://www.exrx.net/WeightExercises...ps/BBSquat.html

3x5 Bench Press (barbell or dumbbell)
http://www.exrx.net/WeightExercises...BenchPress.html
http://www.exrx.net/WeightExercises...BenchPress.html

1x5 Deadlift (barbell)
http://www.exrx.net/WeightExercises...BBDeadlift.html

2x5-8 dips (only add weight if you are doing >10 bodyweight dips)
http://www.exrx.net/WeightExercises...WtChestDip.html

You can also substitute barbell or dumbbell decline bench press for dips.
http://www.exrx.net/WeightExercises...BenchPress.html
http://www.exrx.net/WeightExercises...BenchPress.html

Workout B

3x5 Squat (barbell)
http://www.exrx.net/WeightExercises...ps/BBSquat.html

3x5 Standing military press (barbell) or dumbbell overhead press
http://www.exrx.net/WeightExercises...itaryPress.html
http://www.exrx.net/WeightExercises...ulderPress.html

3x5 Bent-over rows (barbell or dumbbell)
http://www.exrx.net/WeightExercises...entOverRow.html
http://www.exrx.net/WeightExercises...entOverRow.html

2x5-8 pull-ups (only add weight if you are doing >10 bodyweight pull-ups)
http://www.exrx.net/WeightExercises...i/WtPullup.html

Accessory work (done every workout, can also do 3x/week on non-lifting days):

-Incline weighted sit-ups 3x5
http://www.exrx.net/WeightExercises...lineSitUpX.html

Do standard weighted sit-ups if you don’t have a decline bench available, or unweighted sit-ups if you can’t do them weighted at first.

-Hyperextensions - 3x8
http://www.exrx.net/WeightExercises...rextension.html

If you don’t have the apparatus to do hyperextensions or otherwise don’t feel you can do them safely, do “Supermans” instead. Even if you have the means to do hyperextensions, you might want to start with Supermans first.
http://www.exrx.net/WeightExercises...e/Superman.html

4-8 weeks into the workout, you can add the following supplemental exercises at the END of the last workout of the week:

Lying tricep extensions (barbell or dumbbell) 2x8-12
http://www.exrx.net/WeightExercises...yingTriExt.html
http://www.exrx.net/WeightExercises...yingTriExt.html

Barbell or dumbbell curls 2x8-12
http://www.exrx.net/WeightExercises/Biceps/BBCurl.html
http://www.exrx.net/WeightExercises/Biceps/DBCurl.html

some of the exrx links dont work because of the c&p but you can find them on the directory. I'm usually in the gym for no longer than 45 minutes at the very most including cardio warm up.

http://www.youtube.com/watch?v=JgtUfswRzAw I like this video by this guy, and it addresses your "what about my legs" issue. I havent watched all his videos so I can't vouch for them all, but at least the squat and deadlift portion of that video are solid.

[Jester]

dont sass me mister

Wasn't sassing, was explaining. Thought you'd know the difference, lady.

You never starve yourself. You still eat enough to sustain, you simply eat something like 20% less than maintenance.

Thanks. Good info there.

A lot of people use whey protein shakes for this because theyre awesome, but if that isnt your thing you can pack some food with you or eat at home if you live close/are going home.

I live on a 2 by 4 mile island. Even if the gym was on the other side of the island from my home, it would be close. As it is, I live five minutes max from the gym. Hell, I could WALK there in 15 minutes. I eat when I get home from the gym; I come directly home from the gym after the workout, unless I go out to eat after said workout--so far that has only been Outback (once) and Subway (numerous times).

Its important you eat within 30 minutes of finishing your work out.

I'm pretty sure I do that. Five minutes to chill after the end of the workout (and suck down Gatorade), five minutes to get home, 5-10 minutes to make my meal, and bam, I'm chowin'.

You don't get "the weight up there", the bar sits on a rack, you add the weight to the bar, you crouch under the bar letting it sit on the back neck bone and lift with your legs. Theres no arm strength required.

That is true with only one station at my gym. One that I am still figuring out. Though we DO have machines for workout out legs, including more than one squat machine.

You need strong legs, a strong back and decently strong arms to bike seriously. Squats, deadlifts, and bench. Boom.

From my experience, strong arms are hardly a requirement for bicycling seriously. Me and my noodle arms will take you on on a bike any day of the week, and kick your ass in the process. My experience is that you need endurance, a strong cardio vas system, and strong legs. (And the ability to sit on an uncomfortable seat for a long time.)

Ramping is better, IMO. A bunch of reps with less weight is good for something (idk what), but for gaining strength, less reps and more weight is better.

I think you've missed what I am aiming for. My secondary goal is to gain strength. My primary goal is to tone my body and reverse the Global Expansion of my midsection, as well as get back in biking shape.

And again, thank you. (And 5'3"? You just keep getting hotter in my eyes.....)

[Whiskey]

Though we DO have machines for workout out legs, including more than one squat machine.

machines don't work you out like free weights do. I can do 220lbs on a leg press, but only a 160lbs on squats. Its the same kind of exercise, but the range of motion is very different. I prefer to not work as hard for better results. if you only have one rack, use the one rack. If its in use, ask whoevers using it if you can do a set while they do their rests (any lifter worth a shit rests for ~a minute or so at least between sets). Gym people are very friendly, despite popular belief.


From my experience, strong arms are hardly a requirement for bicycling seriously. Me and my noodle arms will take you on on a bike any day of the week, and kick your ass in the process. My experience is that you need endurance, a strong cardio vas system, and strong legs. (And the ability to sit on an uncomfortable seat for a long time.)

I think you've missed what I am aiming for. My secondary goal is to gain strength. My primary goal is to tone my body and reverse the Global Expansion of my midsection, as well as get back in biking shape.

"Toning" is a phrase made up by the fitness industry. What "tone" actually is, is muscle. You only gain muscle by getting stronger. My legs would be considered "toned", in reality, theyre fucking jacked from biking and squats. Now to get everything else to comply~

edit: don't make me find my technical shit on why machines are bad for you >: O Listen to the whiskey, she is aged and wise. (and more expensive when stuffed in a barrel)

Mens Fitness magazine is a piece of shit rag, but they make my point and i googled for more than five seconds but less than ten

3. THE SMITH-MACHINE SQUAT Since the bar travels along a fixed track, it virtually eliminates the need for your core to stabilize your body. Not good. Because your abs and lower back aren't working like they should, frequent Smith- machine squatting leads to muscle imbalances. Also, because the track won't allow your hips to bend like they do on a free-weight squat, you may overstress your knees.

if you ever want to IM/PM me about this gymbabble, you're more than welcome

[Jester]

"Toning" is a phrase made up by the fitness industry. What "tone" actually is, is muscle. You only gain muscle by getting stronger. My legs would be considered "toned", in reality, theyre fucking jacked from biking and squats.

What *I* mean by this is I am not looking to get jacked, just to get in decent shape, eliminate the excess fat (I'm talking about YOU, waist!), and get somewhat stronger. I call it toned, you call it whatever you want, but I don't feel any need to become Hulk Man. If I can add some musculature, great. If all I do is slim down and kick more ass on a bike, fine. Either way, great.

Listen to the whiskey, she is aged and wise.

Aged? Aren't I about a decade and a half older than you?

if you ever want to IM/PM me about this gymbabble, you're more than welcome

I may yet do so. My condolences if I do.

[Whiskey]

but I don't feel any need to become Hulk Man. If I can add some musculature, great. If all I do is slim down and kick more ass on a bike, fine. Either way, great.

no one said you needed to hulk out. A professional cyclist is what I would call jacked.

Aged? Aren't I about a decade and a half older than you?

female years. add 2.5 years for your 1.

[Jester]

female years. add 2.5 years for your 1.

In English?

[Whiskey]

In English?

in Portuguese.

[Jester]

No, I meant I have no idea what you are saying there.

[lupo pazzesco]

That's just Whiskey being Whiskey, Jester. She gives great fitness advice. Everything else...just sort of smile, nod and gloss over it.

I have nothing to add to the fitness suggestions, but wish you luck. I'm on the trying to slim down schtick myself.