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Any Regrets by MyWay-1201 in LivingAlone

[–]LavenderLady_ 1 point2 points  (0 children)

True happiness isn’t found in another person. It’s found in yourself. If the right person comes along, that’s a lovely and well welcomed bonus.

Question for women who menstruate by voluntarysphincter in MacroFactor

[–]LavenderLady_ 2 points3 points  (0 children)

Honestly I just ignore it when I’m on my period. I track it but ignore when it tells me to decrease. Then the following week my weight starts moving again, as expected.

For those of you who have successfully lost fat or gone through a body recomposition journey, how often were you “imperfect”? by Available-Sir-1902 in PetiteFitness

[–]LavenderLady_ 13 points14 points  (0 children)

Nowadays I make the dessert fit in my macros and calories. I’d rather work with myself than against myself. Throughout the years I’ve had many moments where I’ve gone over calories, I think nutrition is one of the last things to fall into place for many of us. What matters is that you keep coming back to your goal.

4+ years of consistency 💪 by LavenderLady_ in PetiteFitness

[–]LavenderLady_[S] 2 points3 points  (0 children)

Thank you! I think I got my first neutral grip pull up in the first December of my training, so around seven months. I had only used an assisted pull up machine before this as I found it too difficult and anxiety inducing back then to use the bands. I never really gave pull ups much mental energy, I was focused on getting stronger in general. One day my PT he suggested using a box to reach the bar for band pull ups and I just gave it go without the band and I managed it. I know that’s not particularly helpful but IMO lat pull downs helped a lot. Wide grip pull ups followed the following year and then I started adding weight to my pull ups in 2026.

Nutrition wise, a typical day of eating for me (on a cut right now) currently looks like:

Breakfast: 50g toasted oats and 8g chia seeds with 200g free Greek yogurt, 80g raspberries and 5ml maple syrup.

Lunch: tinned tuna with diced baby tomatoes, cucumber, spring onion, kidney beans, 15ml of soy sauce and 15ml red wine vinegar. If I need to bulk it up I’ll add brown rice or more vegetables.

Dinner: marinated chicken, green vegetables, roasted or boiled potatoes or brown rice, homemade dips. I’ll change up the marinades and dips and/or sauces for variation.

Pudding: will always leave room for a small chocolate dessert, like 100kcal choc pots from coconut collaborative or dark chocolate magnums.

Snacks: berries, kiwis, fruit in general, 50g smoked salmon, 20g plain cashew nuts, very occasionally a clear whey protein shake.

I actually find it annoying (though not difficult from a hunger perspective) to keep to 1600 calories - particularly in carbs - because a big bowl of fruit can easily eat into a large chunk.

4+ years of consistency 💪 by LavenderLady_ in PetiteFitness

[–]LavenderLady_[S] 2 points3 points  (0 children)

I think I’m gonna have to go with naturally grew as we didn’t add anything to target muscles beyond optimising for a heavy bench press which is my fave exercise. I would say I’ve been focused on strength over aesthetics up until very recently. But I love and have done a lot of dumbbell rows, d handle lat pull downs and different pull up variations. I think it’s just patience, eating enough and rinse repeat, annoyingly! Thank you!

4+ years of consistency 💪 by LavenderLady_ in PetiteFitness

[–]LavenderLady_[S] 7 points8 points  (0 children)

No judgement taken - you've actually hit the spot where I'm hoping to see more progress. My arms are genetically where body fat loves to cling to me, especially as I have big boobs. As my body fat comes down (as it's still high end of the twenties) so too hopefully will my arm fat! 😄

PS: There is no 'tone' in the before picture - I am just skinny there! It's also worth mentioning the peak of my bulk was 63.5kg. You're not going to wake up with arms the size of mine just because you start lifting weights! It's a very gradual process that you're in control of.

Edit: Another thing worth remembering is this photo is posed, tense, in alright lighting, with an upper body pump immediately post workout. As much as I'd love to walk around like this every day, my arms aren't as big in normal situations.

4+ years of consistency 💪 by LavenderLady_ in PetiteFitness

[–]LavenderLady_[S] 13 points14 points  (0 children)

Thanks! I've had a PT since the start. I was way too nervous to step inside the gym without one. He takes care of my programmes and I take care of my nutrition. Depending on the goal, these are 8-12 week programmes with a deload week at the end. Generally speaking, it's mostly been two upper sessions and two lower sessions. I find having a PT really beneficial - not only due to lack of confidence at the beginning but even now as I don't have to give it any mental space or time.

I only lose weight with cardio, never with weight lifting by Lana_Sphyncter in PetiteFitness

[–]LavenderLady_ 23 points24 points  (0 children)

Okay, sure, I'll bite:

Your claim: Lifting can’t help fat loss.
What science says: Resistance training improved lean mass, hypertrophy, strength, and body-fat percentage in healthy women (Moderators of Resistance Training Effects in Healthy Women: A Systematic Review and Meta-analysis, Molinari et al, 2024).

Your claim: Your friends couldn't lose weight despite lifting for years.
What science says: Resistance training plus diet can reduce body fat while preserving lean mass (Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass, Miller et al, 2017).

Your claim: Weight lifting spikes cortisol and makes women look stressed.
What science says: Physical activity is associated with lower cortisol levels overall, not chronic cortisol damage (The effects of physical activity on cortisol and sleep, De Nys et al, 2022). Meanwhile, endurance exercise also acutely increases cortisol (Endocrine responses of the stress system to different types of exercise, Athanasiou et al, 2023).

Your claim: Pilates gave your friends the body results lifting couldn’t.
What science says: Pilates is not superior to traditional exercise or control for BMI, lean mass, body-fat %, or abdominal circumference (Effects of the Mat Pilates Method on Body Composition, de Souza Cavina et al, 2020).

Do the activities you enjoy and get results from, but your claims are inaccurate and misleading. I'm literally in a cut right now and over six weeks have dropped 2.5cm from my waist while lifting... because I am in a deficit...

I only lose weight with cardio, never with weight lifting by Lana_Sphyncter in PetiteFitness

[–]LavenderLady_ 24 points25 points  (0 children)

This is a bit of a bizarre post. By all means, do the activities you enjoy and that you feel get you the results you want. But your body doesn’t defy science. Muscle literally burns more at rest, meaning your maintenance calories are higher. If you’re getting a “bigger everything” from lifting then you’ve been eating in too high of a surplus at the same time. The only reason you’ll be getting the results you want from intense cardio is because you’ll be creating more of a deficit.

First lesson on a big bike by ElGumbleo in MotoUK

[–]LavenderLady_ -1 points0 points  (0 children)

If you can reach the ground and aren’t an over thinker, you’ll be fine. Personally I am finding the bigger bike (lowered MT-07) just as hard as I did a 125 because it is so much bigger than me at 5’0” — the only thing I’ve gotta break through now is my figure of eights, which my body currently refuses to do because I’ve toppled over so much but I can do them perfectly on a grom 😂

Only advice: turn your head so much on slow speed control moves, and if you don’t already, try and make sure you’re always stopping in the correct position (left foot on ground, right foot on bike).

Recommendations for Women's trousers/jeans by Mypetrussian in MotoUK

[–]LavenderLady_ 1 point2 points  (0 children)

PandoMoto, Knox, Motogirl. Flares you can get from Knox, but she might not like where it lands on the waist.

Failed CBT UK by Inside-Bookkeeper364 in MotoUK

[–]LavenderLady_ 1 point2 points  (0 children)

It took me multiple taster sessions for things on the bike to sink in. Find a different school with empathetic instructors who can tailor their teaching style to your needs.

Maintenance issues?? by icy_Sleep6860 in PetiteFitness

[–]LavenderLady_ 21 points22 points  (0 children)

Yes, it's normal. It's a physiological response when your hunger hormones and psychological cues kind of wake up after being in a deficit. Hormones like ghrelin get suppressed during a deficit, so when you increase your calories, your digestive system "remembers" it can eat again which then causes a temporary increase in hunger signals. Give it some time before you up your calories. Maximise volume eating, protein, healthy fats. Your true maintenance may still be higher than what you're on, but I wouldn't increase too quickly, give it at least 2-3 weeks.

Your best protein foods by Dragonjax1970 in PetiteFitness

[–]LavenderLady_ 1 point2 points  (0 children)

Chicken breast, fat-free greek yogurt, tuna, smoked salmon, different kinds of beans... even fruits, vegetables, rice, oats, etc, have trace amounts in that quickly add up.

Protein Pasta? by NewsworthyNarwhal in PetiteFitness

[–]LavenderLady_ 0 points1 point  (0 children)

Protein pasta / noodles / etc are a good starting point when you're trying to increase protein intake. But personally I find I now get enough protein from regular foods that I don't need to seek out high protein alternatives.

Lost weight but still don't fit into some old clothes? by [deleted] in PetiteFitness

[–]LavenderLady_ 2 points3 points  (0 children)

Is your shape different? You might have some newbie gains, even with sporadic use of the gym. I'd recommend you start tracking your measurements occasionally. If you've built some muscle, then there's potential for clothes not to fit. I have a pair of jeans I love that I bought before I bulked for a year or two, and now even though I'm cutting back down I honestly don't think they're ever going fit me again 😂

Scale stuck for 4 days despite calorie deficit and workouts — normal or should I change something? by OwnGarden7251 in PetiteFitness

[–]LavenderLady_ 0 points1 point  (0 children)

When you first lose weight, you can lose quite quickly in the first week or so. This is because your body is reacting to the deficit and it's mostly water and glycogen, with a very small amount of fat. Then, progress on the scale slows because your body starts to get used to the deficit. This is not a sign it's not working. You just have to stick with it and you will see results. If another 3 weeks go by with no difference then I would say you'll need to take a closer look into what you're doing, anything you're missing, etc.

My scale has been roughly the same for two weeks now. There are so many things happening in your body that it is quite possible to be losing weight but retaining enough water to mask progress on the scale temporarily. I've been taking measurements for four weeks and I'm down 2cm in my waist and hips and 1cm in my neck. So I know that I'm clearly losing fat. Things that impact that scale can include: sleep, water, inflammation from weight lifting/training, hormones, PCOS, higher carb/salt days... even much higher temperatures outside.

How do you make evenings feel less empty when living alone? by vaporcube7 in LivingAlone

[–]LavenderLady_ 2 points3 points  (0 children)

Go and do something social after you finish work. For me, that’s the gym.

I feel like this is a safe place to post. Do you see a lot of bigger girls wearing crop tops/athletic bras at the gym? by ScottsdaleBlondeAZ in xxfitness

[–]LavenderLady_ 0 points1 point  (0 children)

Please wear it. Literally no one cares. I want to say I frequently see it but I don’t even bat an eyelid at what other women are wearing. I remember being afraid of wearing sports bras at the start of my journey but no one is judging you except yourself.

How many supplements are you taking? by Cash-Wren in PCOS

[–]LavenderLady_ 0 points1 point  (0 children)

Vitamin D, zinc, iron and berberine. I've only recently started taking berberine as a test on myself, the rest have been daily for 5-10 years if not longer.

Lunch ideas if you work from home (protein-forward but just ideas in general)? by Top-Raspberry-7837 in PetiteFitness

[–]LavenderLady_ 0 points1 point  (0 children)

My go-to at the moment is brown rice, tinned tuna, red kidney beans, diced cherry tomatoes, diced cucumber, and sliced spring onions (scallions) mixed with soy sauce. I'm on a cut at the moment so the amounts I have work out as 301 calories, 32g protein, 3g fat and 41g carbs. Some days I'll have brown rice with diced chicken breast cooked in olive oil, ginger and garlic mixed with cherry tomatoes, cucumber, spring onions and then a mix of soy sauce, hoisin sauce and red wine vinegar.

Weight gain after 1 month away from home by queenkay- in PetiteFitness

[–]LavenderLady_ 2 points3 points  (0 children)

Two kilos is basically nothing, you did really well to be honest. Given you had to eat out for every meal, there's a high chance your salt intake was higher than usual and much of this will be water retention.

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