Strong quads (front of the thighs) and hamstrings (back of the thighs) help to support your knees and take stress off the joints, which can not only help prevent arthritis and injuries to the knee but also relieve some of the pain if you have arthritis. Curves Strong Women Challenge: 10 Weeks to a Stronger You Strength plays an important role in many different aspects of our lives: physical, mental, and emotional. When it comes to Strong Curves, the book is basically your bible. New comments cannot be posted and votes cannot be cast, More posts from the StrongCurves community. Relax, folks! Have questions? I don't plan on completely taking cardio out, but I'm happy to hear strongcurves alone was that helpful. I follow a very low carb, low cal diet and am extremely disciplined. I still have ~15lbs I want to lose, but I want to grow my tush as with the weightloss I have lost a bit of it. For Your Legs. You don't mention your diet here. I am a bot, and this action was performed automatically. I get a body comp analysis done monthly to see how the changes I've made to my diet and workout have effected my body. Im sorry i pretty much put my whole question in the title. I really prefer lifting over cardio anyway. Gorgeous glutes (lower only) Where you are in your current program. I was also going for longish cycle rides once every couple of weeks and generally staying active. I don't want to stop cardio, but I want to hear how you other ladies do it. Curves is a chain of fitness center franchises providing 30-minute workouts exclusively for women in a supportive environment. Lose 33% more fat than cardio alone and look better with more muscle. This is a subreddit for those who are contemplating, currently doing, or have completed Strong Curves by Bret Contreras and Kellie Davis. I keep having inner fights with myself on what I plan to do that day. 8. Your own workout program that can be done at home, while traveling, or just whenever and wherever it suits you. Usually 1-2x running per week (30 min sessions each), and then just walk 30-45 min the other days (I need to walk my dog anyways). I hated who I became. I never really figured out why he went away from that philosophy because he seemed dead convinced of it. Reply to your post with a top-level comment featuring your routine and other relevant changes (diet, sport, etc.) Smith explains that cardio is effective at reducing both fat and muscle mass. Modified Strong Curves Started a sort of modified Strong Curves (Bret Contreras) tonight! 64 votes, 24 comments. Do cardio if you want to (I aim for three days cardio/3 days lifting in my week), there are plenty of benefits to it, but if fat loss is your goal, bodies are made in the kitchen. After some Good News and Feats of Strength, Eric revisits a couple of previous segments and social media posts about optimal protein intakes and the potential benefits of fish oil. This subreddit is specifically oriented to those following the programs set out in the book Strong Curves by Bret Contreras and Kellie Davis.You can find our FAQ about the program here, but we recommend acquiring the book to get started.. Before posting, consider utilizing our Mega Monday threads for simple questions, workout … Just to give you a hint on the rest of the book, Strong Curves is a complete guide for improving a woman’s physique, strength, and lifestyle: Chapters 1-9 teach you the key components when building a woman’s physique, provide the science behind muscle building, provide you a practical guide for nutrition, and discuss proper movement patterns. On an average week I’ve got 1-2 days I don’t do any cardio. Blog about it. Press question mark to learn the rest of the keyboard shortcuts. Press J to jump to the feed. Edit: I purposefully don't do them on the same day because it's overwhelming to me. Day 2 - Workout B. I started BB 4 weeks ago and decided to follow it to a T and chose to remove ALL cardio to see what the results would be. Here are the CORRECT Strong Curves workouts in GoogleDocs Excel form. But i got the Strong Curves program from another subreddit, someone posted it online in a chart form. So I do : Day 1: workout a Day 2: cardio Day 3: workout b Day 4: cardio Day 5: workout c. I find that lifting increases my heart rate so I still consider it a type of cardio. Do you purposely not do cardio on a SC day? Modified Strong Curves Started a sort of modified Strong Curves (Bret Contreras) tonight! This could be hill sprints, HIIT, tabatas, a kickboxing class, or any form if exercise that causes a rise and fall in your heart rate." And I do from 30 mins to 60 depending on how I feel. 4-5 days cardio/ various inclines on treadmill/elliptical, 30mnts after training and 1-2 days fasted morning cardio. If you’re trying to do a recomp (gain muscle while losing fat), you can start eating at a minor caloric deficit and you can still build muscle as long as you’re eating enough protein! Jan 12, 2020 - r/StrongCurves: This is a subreddit for those who are contemplating, currently doing, or have completed Strong Curves by Bret Contreras and Kellie Davis. Starting strong curves tonight, and I'm conflicted on how to incorporate this with my cardio. I have a good shape and am building muscle (I build muscle very easily) but the fat on my … Like so hard you literally couldn't last another second. This is a subreddit for those who are contemplating, currently doing, or have completed Strong Curves by Bret Contreras and Kellie Davis. I'd do this like 6-8 times. Do I need lifting experience to start Strong Curves? While cardio like Shaun T’s ... You can get support on Reddit. By the way, the machine I have used is called InBody 230. Contact us and we will do our best to help you out! Normally I do cardio 4-6 days a week. Anyhow, the report it produces tells you your weight and breakdown of fat, muscle, and water weight as well as your bf % and how your muscle is distributed through your body. This is a subreddit for those who are contemplating, currently doing, or have completed Strong Curves by Bret Contreras and Kellie Davis. History has shown that r/StrongCurves users strongly prefer unambiguous, clear photos. In just 30 minutes, you work every major muscle group through a proven gym program of strength training, cardio and stretching. By using our Services or clicking I agree, you agree to our use of cookies. Check out your local fitness club or hospital to see if they have a body comp machine. Please contact the moderators of this subreddit if you have any questions or concerns. Take a moment to consider what strength means to you and in what ways you are, or hope to be, a strong woman—a Curves Strong Woman . Tweet about it. I think I'm just irrationally concerned that if I tone down my cardio I won't lose fat anymore.I know it's about diet but irrational emotions are hard lol. Increase the intensity by interval blading. My plan for today was light cardio for 45min followed by day 1 workout A. This is something barely mentioned in fitness circles. BTW : Cardio will not stop you from gaining flutes. Strong Curves has an enormous amount of detail about the theory behind building a strong physique, and training to increase muscle tone will definitely help achieve your weight loss goals (note that there is no prescribed cardio in this program! I would just choose an exercise and do it as fast as I possibly could for 20 seconds, then have 90 seconds rest. Follow the prescribed rep ranges. That said, it’s definitely good for your health as a whole so maybe once you reach your goal you can find something you like to do. Cookies help us deliver our Services. It goes like: Day 1 - workout A. I have a good shape and am building muscle (I build muscle very easily) but the fat on my body goes nowhere. And doing a similar thing for the other days, but if it's too much I want to know ahead of time. Curves has helped women around the world get healthier and stronger with our unique fitness solution. “Strong Curves “ is exactly as ... it is totally possible to lose weight through this type of strength training without doing any kind of cardio. So whether that be sat/sun, tues/sun, I think that is enough cardio -honestly it is! Before Strong Curves, Bret Contreras used to swear that the best thing for glute development was a heavy KB swing, using around 1/3 your bodyweight. The first 4 week … "Using cardio exercise as your primary form of exercise can "shrink" your body but still leave you with a soft, undesirable physique," Dave Smith told the Huffington Post. Discover the other classes at Curves Boxing Higher-intensity gym classes combining cardio, strength, coordination, and balance by utilizing traditional boxing moves. Saved from reddit.com. I don't want to stop cardio, but I want to hear how you other ladies do it. I believe SC helped me to retain most of my muscle and burn a huge amount of fat. The Strong curves workout program is not a free program, the Google sheets in this page are created by different reddit users. :). I don't believe my gym has one but maybe a hospital. Strong Curves Spreadsheets + PDF: Beginner and Advanced Workouts. ... For those of you who are curious, we recommend you check out our look at Strong Curves. More posts from the StrongCurves community. When you compare this to Strong Curves’ table of contents, you can see that Glute Lab was truly a next-level effort. Follow the prescribed rep ranges. Post your links in the comments below so we can share your content as well. Avoid or alleviate arthritis of the knee. I started with the week 5-8 programme cause I've been lifting for a while, but I had to modify for my shoulder injury and for the equipment I have :) I also didn't really know how much weight to … Oh the places you’ll go with strong legs. I've received so many DMs from people lately who are worried about losing their gains during the coronavirus quarantine. I personally would choose something like Strong Lifts 5x5 which is a 3x per week full body workout focusing on the compound lifts. Curves incorporates both upper body and lower body strength training exercises, cardio moves, and stretching, allowing you to work every major muscle group. The workout uses hydraulic resistance gym equipment specially designed for women and can be … Jan 12, 2020 - r/StrongCurves: This is a subreddit for those who are contemplating, currently doing, or have completed Strong Curves by Bret Contreras and Kellie Davis. Strong Curves is a strength program design focused on inducing glute hypertrophy and lower body strength. When it comes to Strong Curves, the book is basically your bible. Spread the word that Strong Curves is the go-to guide to help women build an incredible body. If you've submitted a progress photo, please closely follow these three steps for best results: Flag your post NSFW, if necessary. These excel sheets will help you to schedule, track and automate your training but for in depth understanding of the training methodology you must read the Strong Curves book before referring to these spreadsheets. Free 46-page Strong Curves pdf right here! Cutting through the noise of a saturated health and fitness industry, Shelley delivers online guides, video courses and eBooks, teaching women all over the world how to sculpt strong curves and … Granted, I didn't gain any muscle and actually lost a little, but I attribute that to the calorie deficit. Post questions about the program, show off your results, or comment about your experience. Cardio isn’t necessary to burn fat as long as you’re creating a calorie deficit. Remember, you don’t always have to be totally wiped out at the end of the work to get results. Then I did one hike a week, which turned into trying to beat my previous time, which turned into running. I’ll be honest, I do zero cardio. However, with Strong Curves, you don’t need to train to failure every set. Back to back, or split up by a few hours. Best to err on the side of caution. Strong Curves FAQs. It looks like a scale and you hold on to handles that extend out from the sides. Before posting, consider utilizing our Mega Monday threads for simple questions, workout stories, or check ins, and check out the r/StrongCurves search engine. Anything that you can just go full out 100% for 20 seconds. Press J to jump to the feed. Last week I did cardio followed by BB. Friends, relatives, and teachers couldn't fucking believe it. Yay! But ultimately they are both heavy lifting programs with the progressive overload you need, so I would pick that one that calls to you most. December 24, 2020 By The Stronger By Science Team Leave a Comment This is the final episode of 2020, and it’s a science-heavy episode packed full of information. Strong Curves Table of Contents. Cardio isn’t needed. Just starting weeks 9 to 12 How long you have been doing strong curves. I picked up short dance cardio classes online last year and that helped me start enjoying things more. I completed BB 4 days per week and ate at approximately a 300-400 calorie deficit each day. This page lists routines that are most commonly recommended by r/Fitness users for building strength and muscle. I'm no expert though so see what others say! Strong Curves Program: ... "I recommend performing up to two high intensity cardio sessions each week along with your strength workouts. Remember, you don’t always have to be totally wiped out at the end of the work to get results. Cardio should come after strength training, so your muscles are not already fatigued when you start the workout. Heart health! At the end of 4 weeks I had lost almost 3 lbs of fat (a little over 1.1% bf) and around .5 lbs of muscle. This subreddit is specifically oriented to those following the programs set out in the book Strong Curves by Bret Contreras and Kellie Davis. I do 3x-4x a week of HIIT for only about 45 minutes. Curves has helped women around the world get healthier and stronger with our unique fitness solution. Thanks so much. I encourage you to get them done monthly. I have been getting them done monthly for the past year and a half. 3 weeks out of the month I'm on deficit, but then period week I'm typically at maintenance or higher because my hormones are very out of whack at that time. It’s generally good for your health, but unless your goals are specific to running or aerobics you don’t really have to. These excel sheets will help you to schedule, track and automate your training but for in depth understanding of the training methodology you must read the Strong Curves book before referring to these spreadsheets. To give some additional background, I am 5' 0" and weighed 128 lbs at the beginning with 39.2 lbs of body fat. And another day I just did BB. That is a myth. Post questions about the program, show off your results, or comment about your experience. Especially if you like how it looks! I recently ordered Strong Curves,…,I I have been consistently training for years; full body/compound/3Xweekly, (circuit style/antagonist training.) Almost always I can attribute the changes to me being on point with my diet and exercise or slacking in some way. This fosters strong conversation and helps others grow (their minds and their bodies). However, with Strong Curves, you don’t need to train to failure every set. #15 The book is the ultimate resource for the program. ). Therefore, building muscle should be an important part of your weight loss strategy. I'm glad to hear about your results. I go to the gym 5 days a week and do Brazilian Jiu Jitsu 2 days a week, right after a gym session. MyCurves On Demand brings our 30-minute total body workout online so you can workout when you want. We focus so much on aesthetics (muscle building and fat loss) and so little on overall cardiovascular health. Press question mark to learn the rest of the keyboard shortcuts. Share it with your friends, at the gym, with your neighbors. I'll look into seeing if I can find one of those. Normally I do cardio 4-6 days a week. Strongly consider using similar poses, lighting, and clothing styles when posting before/after, when possible. I don't know if I would recommend this to beginners, I think anyone can do this yes. within ONE HOUR of posting photos. Ezercises I'd choose were things like sprinting in the spot, mountain climbers, high knees, air punches. I actually enjoyed it for the first time ever, but only on trail. Although you'll likely lose some maximum strength, that will… Yes and strength training to build muscle can burn a bunch of calories because your working/moving large groups of your body and once you start putting on some mass, your body burns extra calories even at rest while maintaining that mass. That feeling when you're panting on the floor in childs pose after going really hard, and it's just you, your body, your breath...hot damn what a buzz. I still have ~15lbs I want to lose, but I want to grow my tush as with the weightloss I have lost a bit of it. I started with the week 5-8 programme cause I've been lifting for a while, but I had to modify for my shoulder injury and for the equipment I have :) I also didn't really know how much weight to use so most were underestimated! Tried regular street running and hated it. The benefits of rollerblading for cardio exercise include burning calories and strengthening your muscles. Strong Curves, while still a very solid text for women’s strength training, doesn’t even reach 200 … The Strong Curves Programs. Post questions about the program, show off your results, or comment about your experience. Uncategorized “Strong Curves: A Woman’s Guide to Building a Better Butt and Body” Sample and Coaching Consultation Giveaway by Bret • March 20, 2013 • 0 CommentsWe still can’t believe that in two weeks Strong Curves will hit the bookshelves. I've heard the small ones that look like a video game controller are really inaccurate. The Strong curves workout program is not a free program, the Google sheets in this page are created by different reddit users. There it is–40 things women should know about StrongLifts 5×5. There’s probably about 10lbs of only fat to lose. Post questions about the program, show off your results, or comment about your experience. It contributes to a deficit and is good for overall health, but it’s totally possible to lose the fat by lifting alone with a slight deficit and suffusing protein. Thanks for your submission to r/StrongCurves!. No. Last year for a few months I was consistently doing HIIT twice a week. Im sorry i honestly dont know what subreddit i found it on, it was so long ago, but i have it printed out. Find more subreddits like r/StrongCurves -- This is a subreddit for those who are contemplating, currently doing, or have completed Strong Curves by Bret Contreras. In just 30 minutes, you work every major muscle group through a proven gym program of strength training, cardio and stretching. Last updated August 28, 2020 Recommended by Lift Vault: Recommended Experience level: Beginner Weeks: 4 Periodization: Linear Periodization Powerlifting meet prep program: No Program goal: Glute hypertrophy, Hypertrophy, Strength Uses RPE:Yes Uses 1RM Percentage(%):No As an affiliate … For some more options, you can also have a look over… Yes, cardio can lead to weight loss, but it's not going to give you those sexy curves. Welcome to Strong Curves! The majority of my fat loss in my life has come from periods of lifting but no cardio. So Brett suggests to perform the cardio workouts in between days but if you do it on the same day to do it after your strength workout so you can focus your energy on it. Post questions about the program, show off your results, or comment about your experience. Starting strong curves tonight, and I'm conflicted on how to incorporate this with my cardio. I’ll be honest, I do zero cardio. However, it is by far not a complete list of all effective routines, and there are many more out there that will serve you just as well. Strong Curves has different variations, including “Bootyful Beginnings,” which was designed for beginners. It's super motivating to see the ups and downs...let's you know what's working and what's not working. How much cardio do I need to incorporate into my training so that I still can build muscle but also lean out the fat? I found it helped me lose fat but not lose muscle. Otherwise, as long as you are eating properly, you should see good results. Shelley Darlington is the Founder of Strong Curves, a movement that empowers women to take control of their health, body and mindset through her straight to the point, no-frills approach. Color Coded and with images. The Curves exercise circuit consists of hydraulic resistance machines, and women move from one to the next with aerobic exercise in between, such as jogging in place or using a mini trampoline. What do you do on your cardio days please? Which program you are running. There are 4 different 12-week strong curve workout programs provided in the book, as well as … I do maintenance cardio for heart health but that’s about it. I had a hard time believing that I'd get results with zero cardio but I did. I need to get back into that routine! This week I keep arguing about what days are cardio, and what are BB, and trying to tell myself that "No, you shouldn't do an hour of cardio and then BB because literally everyone tells you not to" lol. Admittedly yes and no. You can find our FAQ about the program here, but we recommend acquiring the book to get started. Talk about in on Facebook, Reddit, and other social media outlets. Thanks for your submission to r/StrongCurves! It is not a whole lot of extra calories but I believe it helps from personal experience. What is the Strong Curves program? You can do strong curves in a deficit! You can either eat the exact same way and do cardio … #15 The book is the ultimate resource for the program. Post questions about the program, show off your results, or comment about your experience. Do you do cardio and SC on the same day?
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