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Short, true-sprint intervals. Morning only. Once per week max.
Before your working weight, do two sets with lighter loads at the same movement pattern. Set one: empty bar or light dumbbells for 8 reps. Set two: roughly half your working weight for 5 reps. These sets are not fatiguing - they're rehearsals.
Starting tomorrow, keep protein as a consistent habit. During active weight loss, 1.2 to 1.6g per kg per day is a planning range for generally healthy adults; maintenance needs may differ, so adjust the amount as your weight, activity and health change.
Sixty days is a start, not a finish. The habits you've built this week are the habits that carry forward. Protein, sleep, three lifts a week, daily walking, one HIIT. Keep exactly this, forever, and you'll get stronger, leaner, and more resilient every year.
Sixty days. Whether you started HRT before this challenge or during it, you've now stacked hormone replacement on top of evidence-based training and nutrition. Very few women do both. You're in a rare group. Keep going.
The information on FindMyHRT is for educational and informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment. Never disregard professional medical advice or delay seeking it because of something you have read on this website.
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