Attn: FitnessGoddess

[clareMc]

Hi Deborah:

you kindly responded to a question of mine about the use of Slow and Heavy and you said the following:

"I'm currently doing S&H and PS at the same time. I do one tape from each series per day; one S&H Sun, Mon, Tues, rest on Wed, PS Thurs, Friday, Sat being careful not to do legs back to back. "

Can I ask you about this?

What I would like to know is :

1) what are your objectives for doing this particular rotation?
2) do you combine much cardio with it? How much? What sort? When?
3) Are you keeping high energy levels or are you getting very tired?
(I ask because it seems like a lot of weight training! But maybe it's what this old ecto needs!)
4) what results are you seeing or is it too early to tell?

I'd love to hear from you Deborah and thank you for sharing

Clare

 

[clareMc]

Hi Deborah:

you kindly responded to a question of mine about the use of Slow and Heavy and you said the following:

"I'm currently doing S&H and PS at the same time. I do one tape from each series per day; one S&H Sun, Mon, Tues, rest on Wed, PS Thurs, Friday, Sat being careful not to do legs back to back. "

Can I ask you about this?

What I would like to know is :

1) what are your objectives for doing this particular rotation?
2) do you combine much cardio with it? How much? What sort? When?
3) Are you keeping high energy levels or are you getting very tired?
(I ask because it seems like a lot of weight training! But maybe it's what this old ecto needs!)
4) what results are you seeing or is it too early to tell?

I'd love to hear from you Deborah and thank you for sharing

Clare

 

[shelia]

I am not fit. goddess but I am following amy's rotation and love it.It is to really build a good muscle foundation before you define out.I try to do 6- 20 min sessions( a week) of cardio usually high intensity.And I am full of energy last week was the lighter week that is in between the 2weeks of s&h and ps.and now I have of today (started sat) finished my second session of s&H and 1 ps..SAt-S&H back &chest
sun-tricep- bicep& shoulders mon-ps back and chest (changed order)tues-bicep-tricep-shoulders wed-s&h chest and back thurs-tricep-bicep-shoulders.I plan on doing one more week of this and than the lighter week.I have been doing this rotaion for a few weeks and see great results I have all the vein action going on. esp improvement in back area and have upped my wts on ps bicep and shoulders is 30# db and chest press is around 100 # and bent rows is 100#But I am having to up my eating I am a little more hungry than normal.I won't do this long to aviod overtraining.I am sure deborah will have good things to say also.check out the rotation under amy's competion rotation.GOOD LUCK!!Also I work legs everyday for 6min. portions of leaner legs and it is working I usually do a longer session on sun.But this is really defining them and I have lost 1/2 inch of hips down to 35.yippeee

 

[FitnessGoddess]

Hey Clare!

Hi Clare,

Sorry it took so long to respond, I don't check this part of the forum much!


In answer to your questions....

1) what are your objectives for doing this particular rotation?

I'm looking to build strength & muscle mass & reduce body fat. I don't know my body type--never got into the details of that, but I'm 5'6" and all my weight is in my stomach, hips & thighs. I weigh 148 today.

2) do you combine much cardio with it? How much? What sort? When?

I guess I should have included the cardio I'm doing. In addition to the S&H/PS tapes, I'm running about 1.5 miles 3 days a week & throwing in 5 intervals from IMax 2 or CTX Kickbox once a week. I do it in the morning & do my strength training at night with my husband. I'm not working outside the home presently so it's easy for me to get 20 to 30 minutes of cardio in during the day.

3) Are you keeping high energy levels or are you getting very tired?

I'm doing pretty good with my energy levels so far. It's been 2 weeks, this week I'm doing more endurance training & I'll go back to the PS/S&H training. Check out the "Road to Fitness" challenge on www.fitnessvideofanatics.com to see the exact rotation. I'm not following the cardio to the letter during the 2 weeks of PS/S&H. However, I have done everything this week except Power Hour--doing MIS & Power Hour back to back--Amy (aka Competitionbound, amyfit30 or aimee) put this together. She's a better woman than I am--doing those 2 back to back was impossible for me.

4) what results are you seeing or is it too early to tell?

I took my measurements when I started. I've lost 1/2 a pound & my biceps are 1/4 of an inch bigger. I've lost 1/4 inch in my thigh & chest (measured under my armpits), 1/2 inch in my hips but gained 1/2 inch in my waist--which could be a sucking in the gutt error! So the weight loss isn't great but look at those measurements coming down! The weight I'm retaining is turning to muscle & that's a very good thing.

Hope that helps.

 

[clareMc]

RE: Hey Clare!

Deborah:
thanks for responding. I also checked out the rotation Amy posted under rotations forum, which I never knew existed until yesterday!!!

It makes things clearer. I am not sure I could follow this rotation because it seems to be very time consuming and require morning and afternoon workouts which I don't have time for.

I shall start S&H next week and just see what I can accomplish and then as I get used to it I'll have a better idea of how my body responds to it and how much energy it drains from me or gives me to fit cardio in and the PS additions.

Thanks for your help. It helps me to make an informed decision for my own training!


Clare