Les Mills Body Pump Weight Set

[Rachelle Kun]

Youneed to eat more. This sounds stupid but others will tell you the same. Your body is holding onto everything because it cant afford to lose anything. Up your calories to 1300 or 1400 a day. Also eat as healthy as possiable. Your body understands fresh foods more then processed. I just finished "the shred" diet it helps break your meals up, gives you varitey but most important it works(atleast for me it did). The main thing right now is you need to eat more.

but even more importantly, what are you eating to get those calories? Processed foods trigger fat storage REGARDLESS of the total # of calories. And for most, processed foods can tend to added a bit more 'pad' around the stomach, hips, etc. as opposed to a slightly too high calorie diet which can spread the excess around a bit more.

A diet full of rich, earth-grown and ideally mostly plant based foods is key. Honestly, if eating a diverse plant-based diet, almost impossible to overconsume and you can skip counting calories, fat, etc. altogether but that's a diferent topic..

(And Les Mills COMBAT Rocks!!! A little quality time with Dan and Rach! -- I did ultimately pick up some 4lb weighted gloves to get more workout esp in the shoulders and firms up the arms and your back too! Some of the weighted glove options have removeable weights so you can start lower and add in more as you get stronger.!)

I did a little Googling and here is what I have found about some of the side effects of eating too few calories. The biggest one is that it slows your metabolism way down and makes your body store everything as fat (hence, the added fat around your middle, etc). It can also affect your gall bladder, cause fatigue and lack of focus as well as hair-loss, and constipation.

And your genetic makeup determines where that level of stress is that causes the negative effects. And then you have other stresses in life beside diet. Frequent intense unrecovered exercise is one, food sensitivities/allergies, lack of sleep, life! All add up and can cause that effect.

So just know the maximum suppression studies have shown is about 20%, so if Fitbit says you burned X calories in the day, and you did indeed cause max suppression (and you likely did), then you actually burned X-20%.

I think what you need to do is consult your doctor about where to go to from here. It seems that you are eating too few of calories. After you get back on the right track, consider downloading a calorie counter app (I love using the Lose It! app, but I know a lot of people who prefer My Fitness Pal). Eating too few of calories can be just as detrimental (sometimes more so!) than eating too many.

I agree with all the other posters....you definately are eating way too few calories. A doctors visit is in order. Talk all of your concerns over with your doctor. Unexpected weight gain can be a red flag of some serious conditions. Good luck!

For me I follow the PT calendar my workout program came with as my Cardio and Weights calendar. M W F cardio, T TH S weights. Since I have a long weekend, add cardio Sat and Sun if I have the determination.

Unless something else is going on(see a doctor) one or both of the other two variables are wrong because mathematically it does not add up. That is unless you are at a low body fat percentage and gaining muscle which it does not sound like is the case i.e. gaining fat all over.

Focusing on steps and exercise is for fitness, but when it comes to weight loss it's the foods and how much of it you are eating. The most important thing to focus on is your diet when it comes to WEIGHT LOSS.

Put your foods into Health Sidekick and ONLY log EXTRA activities into HSK not day to day B.S it is already in your weight loss equation so no need to track it. HSK will give you a weight loss # that is accurate. It will auto adjust for you. The best way is to lose weight its eating barely underneath your HSK Prime to lose. This way you body is getting plenty of food and it is the most amount of food you can eat while still losiing.

If you want to use fitbit to motivate you to do more exercise super. If you want to use it to motivate you to do more steps great. If exercise is your main focus and your goal is to lose weight, you have it backwards.

This was a very fast pace warm-up to match the song! There were no tricks here, just setting the mood with the euphoric tune while warming up all the major muscle groups using the lightest weight of the class.

The difference in this chest press from usual was we had a different starting zone. We started from the bottom and went up. It forces you to work a bit harder because you are loading the muscle for a longer period of time. A new release with a new challenge

NOTE: NEW MEMBERS TAKING THIS CLASS, THIS IS THE POINT WHERE YOU CAN CHOOSE TO LEAVE. YOU CAN COME BACK EACH WEEK AND ADD AN ADDITIONAL TRACK FOR BETTER SUCCESS IN GETTING ACCLIMATED TO THE LES MILLS PROGRAMS.

MAN this looks like my kind of class!! The tracks look great. I only wish I had the equipment at home to do this myself. I will settle for total body class at the gym ? I just love that your ladies are doing all their pushups on their toes. AWE-some ? The rhythm of the night song threw me back to the 90s lol I love deadlifts, I always feel so strong afterwards!

Hi Joi!

My name is Caroline and I am currently living in Japan where I teach English. I am studying Japanese, but it is very difficult, and I can only speak a little. I have recently joined a gym and they offer this class. I really liked your review and would love to try the class, but I am nervous enough (it looks intense!) without even thinking about the language barrier! Do you think this is a class that I could complete safely just by watching the instructor? Any thoughts would be greatly appreciated! Thank you!

A couple of days ago I was browsing the Les Mills community forums and a post caught my eye. It was on the subject of building muscle doing BODYPUMP. Cut a long story short, one of the posts had the following comment:

I will be the 2nd living proof for men that BP does build muscle mass, but with a provision that you need to put in 3-4 times of class per week, not afraid to load up on weights, and have proper nutrition.

In December, it will be my 4th anniversary of doing BP as a participant. I started off as a scrawny 55kg, 1.75kg, very skinny guy. But my body weight nowadays range from 75-80kg, only doing BP and nothing else outside of class.

I definitely notice a difference in muscle mass and tone after 3 years of bodypump. I still have some more weight to lose. A diet rich in a variety of nuts, vegetables, fruits, lean meat, hearty grains, and lots of water are essential to maintaining a healthy lifestyle and in attaining a healthy physique. My goal is to be, feel, and look healthy, increased muscle mass is an added bonus!

According to the Les Mills site ( ), BodyPump is a weight-based group-fitness program. Classes are 60 minutes long and contain eight separate muscle-group specific songs or tracks: warm up, squats, chest, back, triceps, biceps, lunges, shoulders, core and cool down. BodyPump classes use both compound and isolation-based exercises and in addition to squats, deadlifts and presses are used. Participants choose their weights based on the exercise and their personal goals but they are performed using plates, barbells, dumbbells and an aerobic step. The classes are exactly the same all over the world, wherever you go the program is the same and not modified by the instructor. The focus is on muscle endurance using several repetitions.

As I said in the beginning, the problems are not BodyPump-specific or exercise-specific and they are not gender-specific, either. It just reflects my experiences: I have met many women who have done BodyPump classes and do not know how to squat.

The main problem is that there are so many people in the class. If you have 50 people doing the class and the squat song lasts 5 minutes, you cannot possibly teach everyone how to squat or go correct their form. The instructor is supposed to show the participants what to do, too, and as far as I know, getting off the stage is limited in the BodyPump concept. So basically what you can do is try to get an eye contact and tell the participant to keep their heels on the ground (or whatever it is you want to tell them). All the instructors do not have enough knowledge to correct people, either, but that can be said about trainers and coaches, too. And there are good instructors, too!

In addition to being a Personal Trainer, Katja is an up and coming Elite Raw Powerlifter in Finland. She holds regional records and has won the Southern Finland Regional Championships. She has placed 4th in Finnish National Championships.

Hi, I happen to enjoy BP quite a lot and on top of endurance it has definitely helped increase my strength and muscle size (as I like cycling in the mountains I am even a little worried about the addtional weight). However, I squated already a little bit (110% of my body weight) before I started with BP, so that may have helped.

Hi, thanks for your response. I also think it is an allignment issue as I have never had any injuries. I do have fallen arches though and my left foot is much worse than my right foot. So that might also have some impact. Anyway, as I do occasionally see a chiropractor, I will ask his advice as you propose.

As a Bodypump instructor, I am trying to relearn my squats! You are completely right about the difficulty trying to keep so many people safe. Every so often I offer a 20 minute techqnieue class before my BP class.

Everything you said in this article is the absolute truth according to my experience. The bar hurts my neck, the squats are taught hip width them wider then wider. My cross fit instructor hates hip width squats as well and also said your knees should go outwards to avoid injury. The shoulder track sucks really bad. This was the confirmation I needed to get a trainer (Cross Fit is too expensive) thanks for the article.

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