Bobbi's skinny fat plan

[Cheshire Cat]

I’m into week 4 and I feel fantastic. Generally speaking I prefer to do cardio (step) and am aware of the benefits of resistance training but have always felt that time spent on a weight workout was time wasted when I could have been stepping! But..I’m working really hard on my heavy weight days, my heart rate is right up there, my muscles scream at me for mercy but I feel great afterwards – albeit somewhat shaky! I’m not particularly strong :-( as yet but I’m persevering! My upper body is really scrawny and I do struggle but in 4 weeks I can now do 4 full push ups instead of none! Following this plan has really really inspired me. As the norm I veer towards step (or other cardio) almost always (Cathe’s only, of course!) but because I have lots of Cathe’s other workouts I force myself to do a mixture...now and then...so I am used to lifting occasionally but more towards endurance rather than strength gains.

Right now I’m alternating between 1 week of heavy weights/moderate cardio and the following week intense cardio/muscular endurance. The mixture satisfies me mentally and physically and I feel great for it. I have occasionally looked at the rotations found in these forums but as soon as I see one which contains a workout I don’t have, I move on. Silly really. I can easily adapt but I’ve always preferred my comfort zone – my step w/outs.

Rome wasn’t built in a day and I know it will be some time before I notice real results but I feel so strong and I look forward to really lifting those "heavy" weights. Why on earth didn’t I do this sooner? Weight workouts, I’m finding, are certainly not a waste of my exercise time!

 

[hippahips]

I just had to reply to your post. I see so much of where I was in your story. My initial goal when I started with Cathe's workouts last May was to bench press 50 lbs. I gave myself a year at least to do it, 18 months at most, if I took into account my physical limitations, the challenges of mommyhoood and those of starting a small business. Well, I reached that goal last week, although I'm not so thrilled about it yet since I can only do two sets out of my usual four. But I'm working up to it. Most important, I did it in much less time than I expected.

Keep on with those push-ups. Pretty soon you'll be doing Cathe's usual 12 or 16. It took me many months before I could do push-ups, planks (I hated those!) and those pikes on the ball. And I always had to remind myself that Cathe didn't get her body overnight.

In my 20's I did so much step aerobics and very little strength training. Yep, I also ask myself why I didn't weight train sooner. Cardio makes me sweat like a hog and gives me this feeling that I've worked real hard. But it is weight training that has given me a strong body, tight and firm muscles (except in my hips and thighs}( ) and much better posture. I've seen more results in my body from weights than from cardio, although I believe both of them work well together.

Keep it up. Eat well and rest well. In a few more months, that upper body will no longer be so scrawny.

Pinky

 

[Bobbi]

Hi, Cheshire Cat!

I have two weeks left in phase 1 of the plan and I have absolutely loved doing heavy weight work and have had wonderful results. I did PP with 70 pounds on my barbell for squats, one set, and the only hard part was getting the weight up there. My husband spotted me. My upper body is not as strong but it's coming right along. My weak spots, shoulders and triceps are benefitting from twice weekly yoga which really gets into those muscles and has helped keep me flexible in spite of the weight work. I have gotten really strong and muscles are popping, little muscles but muscles! I know I'll never be truly muscular but I love the definition and I am really firm too! It's hard to believe I was walking and doing yoga in November and started at square one. I decided to stay with heavy for a bit longer than I had at first planned because it's so awesome. In March I am going into a 3-4 week rotation of endurance strength training and more intense cardio.

Cardio has always been my true love but these darned feet of mine have forced me to be more moderate and made the strength my main focus and I must say I am leaner and stronger than I have been in years, even my distance running days.

Cathe's workouts are so wonderful and make it so easy to do these phases, I am happy you are happy with the plan. I am looking forward to changing things a bit and kicking up the cardio. I also need to increase my protein which may increase my muscle mass. I am falling a bit short in that area. My abs are much leaner but still too fat for me! My fingers are crossed phase 2 will result in a flatter stomach!

Even if it doesn't, I am quite satisfied with my body as it is!

Keep up the great work! You know the thing I love the most about strength training? When it's over! LOL!

Bobbi "Chick's rule!" http://www.handykult.de/plaudersmilies.de/chicken.gif

 

[eminenz2]

>I did PP with 70 pounds on my barbell for
>squats, one set, and the only hard part was getting the weight
>up there.

Hi, Bobbi!

WOW! 70 pounds - you go girl! I am wondering however, about the effect of that much weight on your feet. I am flat footed, according to my Physical Therapist, and I wonder if there are long term ill-effects on your feet of carrying such a load on your sholders?

Thanks! Keep up the awesome work!

Susan G.

 

[Bobbi]

Hi, Susan! My feet are a train wreck! I have really high arches and the left arch collapsed (severe over-pronation) years ago, when I took up running and the right one is feeling painful through the arch now, so I think it's going to be a copy cat. That's the bad news. The good news is weight training is actually easier on my feet than cardio. I have worn custom orthotics since the early nineties and that really helps. I have to wear them most of the time I am on my feet. When I get above 50 pounds for squats, I keep the sets short and never do too many. Lunges are the ones that hurt my feet since I go up on my toe and curl the foot. And my standing yoga poses that require balancing on one foot are a hoot!

Still, since your feet are flat, you have the foot type that most typically over-pronates and I have learned it's always better to err on the side of caution since messing up your feet causes a million problems with your body.

Have you ever seen a podiatrist or orthopedist regarding your feet? Or you might ask you PT to watch you walk to see if you have that tendency to over-pronate. Arch supports, even over the counter arch supports, are really helpful if your feet roll inward and can circumvent a lot of problems. I would hazard to guess your PT might know which ones are best if your feet do roll inward.

And always get the best shoes you can find! I wear New Balance cross trainers, the 1004's, and my feet love them. Of course, New Balance has discontinuted them, the dogs! and they are up to the 1006's so I have had to hunt the 1004's down and won't be able to wear them too much longer since wearing old models can cause trouble when they have been around too long since even shoes disinergrate after a number of years. I tried the 1005's but don't like them nearly as well and the 1006's are a hundred bucks so I won't try them until they are replaced with the newer model and are clearanced.

Over all, I would say the benefits far outweigh the risks! And my legs are so incredibly strong compared to my upper body and it's amazing how much weight they can handle. And it makes me feel so great to do it when I do it!
Bobbi "Chick's rule!" http://www.handykult.de/plaudersmilies.de/chicken.gif

 

[eminenz2]

Thanks for the info Bobbbi! I own three pairs of orthotics - two of them are off the internet one are just a pair of Dr. Scholl's I wear in my workout shoes, and suprisingly, they have made a difference.

I also refuse to wear cheap shoes anymore. I am a teacher I am on my feet all day, literally. I don't have a classroom and have to push my materials from room to room every day, all day :-(! So my solution to that is clogs - so comfortable! I wear the same clogs that professional chefs do so they're mucho comfy, plus slip proof and supposedly stain proof. They were a bargain at about $60 too.

Anyway, good luck!

Best,

Susan G.