another protein question....sorry in advance!

>
>Kathryn & Carolyn, do you think that might be best achieved
>with, say, 5 days of cardio and 3 strength? With regard to
>weights, should I avoid Gym Styles and Slow & Heavy in favor
>of something like ME or perhaps circuit workouts?
>
>Thanks~
>Cathy :)

Hi Cathy!
Exercise wise, my advice is to constantly change things up or 'shock your body' as Cathe says. I'm not in favor of completly staying away from heavy lifting in the weight loss phase, I just think it should be brought to a minimum. The ideas of rotations (like the ones Cathe posts) are a great idea to achieve certain goals. So, each week should look different in terms of cardio and weight training. RPE stands for Rate of Perceived Exertion on a 10 point scale. So a 0 is no intensity-like sitting, 10 is the hardest workout you can imagine, 5 is like what you feel when you're warming up- so you can still carry on a conversation.

Week 1:
1 day intense cardio intervals(run or an IMAX);7-9 RPE
1 day circuit work (CM,circuit from BM2, HSC, etc)
1 day moderate, low intensity cardio, non step(walking on a
treadmill or mod work on an elliptical machine);6-7 RPE
1-2 day of full body workouts (muscle max, muscle endurance,
or push pull)
*be sure you don't do consecutive days of intense cardio and full body weight training workouts to give your body time to recover. Also try not to do more than 2 or 3 step workouts a week to give the knees a break. If your knees start to bother you, take a week or so break from step and substitute something else.

Week 2:
1 day intense cardio, non step (like DM,BC,KM,or run); 8-9 RPE
3 days moderate cardio (shorter premixes or hill climbs on
treadmill or less intense intervals on an elliptical); 6-7 RPE
1 day upper body WT (an endurance workout like upper body from
BM2)
1 day lower body WT (endurance work like from MM)

Week 3:
1 day full body weight training (ME,MM, etc)
1 day circuit (like CM,HSC,HST,C&W); 6-7RPE
1 day moderate cardio; 6-7 RPE
1 day heavy lower body work (Slow and Heavy, Gym Style)
1 day heavy upper (Slow and Heavy, Gym Style)

Week 4:
1 day circuit; 6-8 RPE
1 day interval cardio (IMAX,run, interval section from BM2)
1 day easy cardio; 4-6 RPE
2 days full body weight training

Keep in mind that it will be difficult to put on mass because of all the cardio in this rotation. But if you are putting on more mass than you like (probably due to genetics), then you would want to really limit heavy weight training and opt for endurance work possibly with lighter weights).

Hope this helps

Carolyn:)
 
Thank you! Yes, that's very helpful. I'm going to sit down and revise the current rotation I'm doing. For cardio, I like to run outdoors (although right now, it's too cold for me!) - I usually do 6 miles at a slow pace - usually about 60 min. Would you consider this "moderate" cardio?

Cathy :)
 
>Thank you! Yes, that's very helpful. I'm going to sit down
>and revise the current rotation I'm doing. For cardio, I like
>to run outdoors (although right now, it's too cold for me!) -
>I usually do 6 miles at a slow pace - usually about 60 min.
>Would you consider this "moderate" cardio?
>
>Cathy :)

If you would rate that run as a 6.5 or so to a 7.5 (this is what I consider moderate). To find out, it may be helpful to wear a heart rate monitor and look at your average heart rate. Compare that HR to those of other runs. It may take a few times to figure this out. Or, take time during your run to assess how you are feeling. Do this a number of times during your run. Make another assessment again as soon as you are done, before you cool down. Really think about how you feel and how you would rate your run overall. Write it down if possible. If it's around an 8 or more, you should consider it an intense workout. This is a subjective approach to intensity, but intensity is very individual IMO.

Hope that helps:)
Carolyn
 
OK, great! Offhand, I would say my exertion ranges from a 6 to an 8-8.5 (depending on whether I'm going uphill--I am surrounded by them and typically hit about 6 hills/inclines per run). I actually just bought a HRM yesterday, so I look forward to getting out there and seeing whether or not I'm gauging it accurately.

Thanks again!!
Cathy :)
 
Carolyn,
I need your advice as well,as you've read in the orignal post,I'm currently doing cathe's begginer rotation(I think I put it in there).I'm on week#1,the only video's I have are the basic step/body fusion(plan on ordering the other two very soon).My diet is about 60/40 clean ,I try too stay away from processed foods,and the white enriched.I've been on a weightloss plateu(sp) since august of last year,since then,I've been taking advice in here to change things up,I have been-but still no more weight loss!if you could imagine,I've been very frustrated for some time now!For the first time in years,I was very depressed yesturday,I've been very emotoinal and sensitive lately too because of this!what I'm i doing wrong?I'm just ready too scream.

I keep a food diary,and eat about 1500 calories a day.And honestly,most of the talk in this thread is over my head(and through the woods:))!I do understand the fact to loose more weight-more cardio with light weight lifting.I'm 28,and weigh 220(haven't weighed in two weeks)should I go see a dietition(sp)?Should I go see a physical trainer?Im just fed up with my current weight!

also,I'm also considering purchasing KPC,I want to add a good floor cardio.

Im sorry this is so long,carolyn
Amy:)
 
>Carolyn,
>I need your advice as well,as you've read in the orignal
>post,I'm currently doing cathe's begginer rotation(I think I
>put it in there).I'm on week#1,the only video's I have are the
>basic step/body fusion(plan on ordering the other two very
>soon).My diet is about 60/40 clean ,I try too stay away from
>processed foods,and the white enriched.I've been on a
>weightloss plateu(sp) since august of last year,since
>then,I've been taking advice in here to change things up,I
>have been-but still no more weight loss!if you could
>imagine,I've been very frustrated for some time now!For the
>first time in years,I was very depressed yesturday,I've been
>very emotoinal and sensitive lately too because of this!what
>I'm i doing wrong?I'm just ready too scream.
>
>I keep a food diary,and eat about 1500 calories a day.And
>honestly,most of the talk in this thread is over my head(and
>through the woods:))!I do understand the fact to loose more
>weight-more cardio with light weight lifting.I'm 28,and weigh
>220(haven't weighed in two weeks)should I go see a
>dietition(sp)?Should I go see a physical trainer?Im just fed
>up with my current weight!
>
>also,I'm also considering purchasing KPC,I want to add a good
>floor cardio.
>
>Im sorry this is so long,carolyn
>Amy:)
>
Hi Amy!
I really feel your frustration coming through your post! I think first off you need to take a deep breath and think of what you've already accomplished. It sounds like you're on the right track so please don't lose sight of that. It's a long road to be sure, but it's well worth the travel. You CAN accomplish your goals! I repeat, YOU CAN ACCOMPLISH YOUR GOALS!!! I know it can be tough but please try and be kind to yourself. Try and think of how far you've come. And please don't let a number on a scale define your self worth! Please please please remember that as you head towards your goals.

It sounds to me that exercise aside, you're not eating enough calories. You may want to consider seeing a registered dietitian. They are licensed professionals who hold degrees in nutrition. They should be able to help you make good nutritional decisions.

That aside, it is my opinion that a healthy diet should be nutrient dense. That means it should consist of mostly fruits,vegetables, and beans. You should find a healthy low calorie dressing that you like(I know Annie's makes some really good ones). Look at the serving size and look at the calories. Try and figure out how many calories are in 2 TBSPs. It should be 120 calories or less for 2 tablespoons. Now, when you use the dressing (for the 1-2 BIG salads a day you should be eating daily), make sure you use around 2 tbsps. Measure it out. (Also, avoid any dressings or ANY foods that have lots of sugar, high fructose corn syrup, artificial sweeteners or partially hydrogenated oils).

Take a look at your dairy consumption. Many dairy products are high in fat. If you don't already, switch to skim milk(or light soymilk). If you must eat cheese (which I would definitely limit by the way), make sure it's non fat. If you eat yogurt, don't eat the flavored kind. It's full of sugar. Eat the plain and add fresh or frozen berries(my favorite) for flavor.

Take a look at your fat consumption. Fat has way more calories per gram than carbs or protein. That means the more fat you eat, the more calories you eat. Some fat in a diet is good (the unsaturated, poly-unsaturated varieties), but keep it at a minimum. If you use oil for cooking, try and switch to the 'spray' varieties or use non stick cookware so you don't need any at all. Use spices to flavor your food, NOT OIL OR BUTTER.
Raw nuts are healthy but during your weight loss phase, you'll need to limit them. A good rule of thumb is to pour some nuts in your hand. You shouldn't be able to hold that many. This is how many (or less), you should eat in a day. I know peanut butter is delicious (and has some nutritional value), but again, it must be limited because it is so calorie dense. A serving size of p-nut butter is 2 tbsps, with 200+ calories in that serving. Try not to eat more than that a couple time a week.

I know you said that you avoid processed food. Make sure you keep that up. Keep in mind that many protein/energy bars are highly processed and high in calories. Most should not be considered 'clean'. If you must eat these bars (again, very limited), then look at the ingredients and calories. If they are 300 calories or more for the entire bar(most bars will say they are 2 servings for the whole bar), they are not low calorie. Even if they have less, they should not have high fructose corn syrup, artificial sweeteners, or partially hydrogenated oils. There are some 'raw' bars out there (Larabars are one brand I can think of). They are good but may be more of a acquired taste. It's much better to grab a piece of fruit if possible. Plan ahead for your hunger. Make a mental note to yourself regarding when you get hungry during the day. Have healthy foods available so you don't get famished and eat something you regret.

Like I said, your diet should consist of mostly fruits,veggies and beans(whole foods). They are low calorie foods and are high in nutrients. If you eat tons of them, you shouldn't have to worry about calories too much. Also, PLEASE don't punish yourself when you fall off the wagon (we all do). Just pick yourself up, dust yourself off, and move on.:)

How much we weigh really has more to do with what we eat so diet should play a HUGE role in your weight loss journey. As far as exercise goes, make sure you don't do too much of the same thing. Change your workouts weekly. Don't focus on one kind of cardio or one kind of weight training. Try them all out. I think it's an excellent idea to follow Cathe's beginner rotation. As those workouts get easier, branch out and get more dvds, especially the newer ones with more premixes so you have more options. It's SO important to have rest days. You'll need more when you are just starting so be careful to pay attention to how you're feeling. If you're having trouble with energy, sleeping, or mood swings, you may want to back off your workouts and take some more rest days. You'll work up higher levels of training but be kind to your body. When it wants a rest day or an easier day, listen to it. Oh, and KPC is a great workout. Personally I prefer kickboxing to hi/lo so it's one of my favorites.

I hope this helps Amy. Please email me if you have more questions: [email protected]

Carolyn:) :)
 
Carolyn
THANK YOU! Wow your just full of info,I will definitly keep in touch! Thank you so very much!

Im printing everthing you said and putting it on my fridge!

Take care
Amy:)
 
I use Designer Whey Protein. I looove the chocolate and vanilla flavors the best. I feel a lot better when I use a protein supplement especially after my workout. If you want to gain muscle protein is for sure important!
 
Can you tell me how you mix your desiger whey without getting gritty clumps left over? Thanks, M
 
OMG it took me a while to figure out :) Anyway, I used to just mix it with a spoon or whatever, but then my boyfriend told me to use a blender. This is the only thing I can say works for me. It seems like the vanilla flavor is the only kind that I can actually mix with a spoon. So, the vanilla is the only kind I will use at work or away from home. The chocolate seems to get waaay to clumpy.
 
>Kathryn & Carolyn, do you think that might be best achieved
>with, say, 5 days of cardio and 3 strength? With regard to
>weights, should I avoid Gym Styles and Slow & Heavy in favor
>of something like ME or perhaps circuit workouts?

For fat loss, I'd suggest trying something like this:
Day 1: circuit weight workout (similar to Jari Love or Tony Horton). The circuit format, where you are almost continuously moving from one exercise to another, burns more calories than straight-set weight work.
Day 2: interval cardio (interval work burns more calories than steady-state cardio, but should only be done 1-2 days a week, on non-consecutive days)
Day 3: cardio and weights
Day 4: steady-state cardio
Day 5: circuit weights or a functional-fitness weight workout (uses more muscles, even when using lighter weights)
Day 6: interval cardio
Day 7: rest

Try that for 2-3 weeks and see if it helps. If you find you need more cardio, you could add an 'extended warm-up' cardio of around 15-20 minutes before weight workouts).
 
Hmm, you've given me more food for thought! Thank you! I am going to incorporate these suggestions & Carolyn's in a Feb. rotation and will let you guys know how I fare.

Cathy :)

>
>For fat loss, I'd suggest trying something like this:
>Day 1: circuit weight workout (similar to Jari Love or Tony
>Horton). The circuit format, where you are almost
>continuously moving from one exercise to another, burns more
>calories than straight-set weight work.
>Day 2: interval cardio (interval work burns more calories than
>steady-state cardio, but should only be done 1-2 days a week,
>on non-consecutive days)
>Day 3: cardio and weights
>Day 4: steady-state cardio
>Day 5: circuit weights or a functional-fitness weight workout
>(uses more muscles, even when using lighter weights)
>Day 6: interval cardio
>Day 7: rest
>
>Try that for 2-3 weeks and see if it helps. If you find you
>need more cardio, you could add an 'extended warm-up' cardio
>of around 15-20 minutes before weight workouts).
 
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