Can anyone suggest a Weight loss rotation
- Thread starter jackie7
- Start date
D
debmac
Guest
I was waiting for the experts' replies, but.......
I'll tell ya the rotation I've been using since Jan. 1st and I daresay I've lost weight on it
(don't know how much cuz I haven't weighed myself).
StepWorks
BodyMax
Hour cardio tape of choice (varied)
Rest
Circuit Max
Hour cardio tape of choice (varied)
MIS
Rest
I repeated this basic rotation 4 times and I'm just finishing up the 4th time thru. The tapes I used on the cardio days varied (i.e., any and all of Cathe's step tapes, Kickbox, Hi/lo, Gin Miller's Intense Moves, etc.), but the "must-do's" staples of the rotation were always BodyMax, Circuit Max and MIS. I am 5'2", and when I started I was wishing to lose 20 lbs or so. I do believe I've made a good start toward that goal. My jeans are looser, my stomach is flatter, my arms look more toned, and I feel terrific!!! I am looking forward to a major changeup in my rotation in a couple of days, switching to a Pure Strength Series-based rotation.
I am not an expert by any means, but I thought this might give you some food for thought. I seem to have good luck in losing weight when I do more circuit type/lighter weights/endurance type workouts, which is what this current rotation was based on.
Hope this helps!
Debbie
I'll tell ya the rotation I've been using since Jan. 1st and I daresay I've lost weight on it
(don't know how much cuz I haven't weighed myself).StepWorks
BodyMax
Hour cardio tape of choice (varied)
Rest
Circuit Max
Hour cardio tape of choice (varied)
MIS
Rest
I repeated this basic rotation 4 times and I'm just finishing up the 4th time thru. The tapes I used on the cardio days varied (i.e., any and all of Cathe's step tapes, Kickbox, Hi/lo, Gin Miller's Intense Moves, etc.), but the "must-do's" staples of the rotation were always BodyMax, Circuit Max and MIS. I am 5'2", and when I started I was wishing to lose 20 lbs or so. I do believe I've made a good start toward that goal. My jeans are looser, my stomach is flatter, my arms look more toned, and I feel terrific!!! I am looking forward to a major changeup in my rotation in a couple of days, switching to a Pure Strength Series-based rotation.
I am not an expert by any means, but I thought this might give you some food for thought. I seem to have good luck in losing weight when I do more circuit type/lighter weights/endurance type workouts, which is what this current rotation was based on.
Hope this helps!
Debbie
RE: I was waiting for the experts' replies, but.......
Hi Debbie! I too, am a shrimp..5'1" !! I had been doing more of a low rep, high weight workout and noticed my arms were just getting too bulky. In January I changed to more of a low weight/high rep workout. Since my eating hasnt been up to par, I probably havent lost any weight, but I do feel like I'm in better shape. I have a few rotations of my own planned and Cathe just posted a good looking one on the Ask Cathe forum which I'm going to add to my future rotations. Your rotation looks good too...yet another one to add to the list! I love designing rotations, it keeps me motivated and I do much better when I have my workouts planned ahead of time. I'm doing a PS rotation in March and I was wondering if we could compare rotations. Since I'm at work now and dont have mine with me, I'll have to get back to you! Looking forward to hearing from you!
Stacy
P.S. You're from Ohio, right??
Hi Debbie! I too, am a shrimp..5'1" !! I had been doing more of a low rep, high weight workout and noticed my arms were just getting too bulky. In January I changed to more of a low weight/high rep workout. Since my eating hasnt been up to par, I probably havent lost any weight, but I do feel like I'm in better shape. I have a few rotations of my own planned and Cathe just posted a good looking one on the Ask Cathe forum which I'm going to add to my future rotations. Your rotation looks good too...yet another one to add to the list! I love designing rotations, it keeps me motivated and I do much better when I have my workouts planned ahead of time. I'm doing a PS rotation in March and I was wondering if we could compare rotations. Since I'm at work now and dont have mine with me, I'll have to get back to you! Looking forward to hearing from you!
StacyP.S. You're from Ohio, right??
D
debmac
Guest
Hi Stacy
No, I think it's "Debbie H" who is from Ohio...I'm from MA.
Guess what! I weighed myself yesterday and discovered I've lost 5 lbs. in January while using the above rotation!:-jumpy
I *think* this is what my new rotation will look like:
Day 1=one hour cardio
Day 2=BBA + 30 min. cardio or run
Day 3=one hour cardio
Day 4=Rest
Day 5=CST + 30 min. cardio or run
Day 6=PS-SLA
Day 7=one hour cardio
Day 8=Rest
This is only tentative:-hmmm at this point cuz I keep changing my mind about stuff. Like, hmmm, maybe I should add in a total body weight day? Or, No, no, I think I'll just stick with working each bodypart once per week....or....I think I'll take OUT the PS Legs tape and do BodyMax sections 1 & 2 instead....Do you ever feel undecided/unsure about planning a rotation?
I am esp. unsure about the heavy PS Legs day. I have a fear that it'll make my thighs look bigger, and they already are quite big enough! But then again, maybe a heavy leg day will sculpt my legs and make them look better. At this point I'm thinkin' I'll just give the PS Legs tape a try for a couple of weeks, and take it out of the rotation if I don't like the results. Do you like to do heavy leg work?
Please do share your PS rotation plans with me, I'm certainly open to suggestions and I am always looking for rotation ideas!
Thanks, fellow short person!;-)
Debbie
No, I think it's "Debbie H" who is from Ohio...I'm from MA.
Guess what! I weighed myself yesterday and discovered I've lost 5 lbs. in January while using the above rotation!:-jumpy
I *think* this is what my new rotation will look like:
Day 1=one hour cardio
Day 2=BBA + 30 min. cardio or run
Day 3=one hour cardio
Day 4=Rest
Day 5=CST + 30 min. cardio or run
Day 6=PS-SLA
Day 7=one hour cardio
Day 8=Rest
This is only tentative:-hmmm at this point cuz I keep changing my mind about stuff. Like, hmmm, maybe I should add in a total body weight day? Or, No, no, I think I'll just stick with working each bodypart once per week....or....I think I'll take OUT the PS Legs tape and do BodyMax sections 1 & 2 instead....Do you ever feel undecided/unsure about planning a rotation?
I am esp. unsure about the heavy PS Legs day. I have a fear that it'll make my thighs look bigger, and they already are quite big enough! But then again, maybe a heavy leg day will sculpt my legs and make them look better. At this point I'm thinkin' I'll just give the PS Legs tape a try for a couple of weeks, and take it out of the rotation if I don't like the results. Do you like to do heavy leg work?
Please do share your PS rotation plans with me, I'm certainly open to suggestions and I am always looking for rotation ideas!
Thanks, fellow short person!;-)
Debbie
Steppingup
Cathlete
PS--SLA
[font size="1" color="#FF0000"]LAST EDITED ON Feb-02-01 AT 08:22AM (Est)[/font][p]I am in the middle of a PS rotation and have really enjoyed it. I have only lost 3 pounds since the first of the year but it's a start, only about 10 or so more to go. I am 5'9" and have long legs so bulking up is probably not going to happen to me too easily. Right now I am only using a 28.6 pound barbell and want up to work up to 35 around the middle of the year. I really try to be careful and not hurt my back.
Anyway, my rotation is as follows:
MONDAY: PS-BBA
TUESDAY: Cardio of my choice
WEDNESDAY: PS-CST
THURSDAY: Cardio of my choice
FRIDAY: PS-SLA
SATURDAY: Cardio of my choice
Hope this gives you more ideas. Of course I try to get a variety of cardio but step is my first love so I tend to go for that more often. Since disovering Christi Taylor I have gotten a little more into Hi/Lo and when the weather gets a little warmer I will probably throw in some walking maybe jog/walk a little. I also like to "play" tennis with my brother so I will throw a little of that in too. Probably more than you wanted to know but...there it is!
Kelly
[font size="1" color="#FF0000"]LAST EDITED ON Feb-02-01 AT 08:22AM (Est)[/font][p]I am in the middle of a PS rotation and have really enjoyed it. I have only lost 3 pounds since the first of the year but it's a start, only about 10 or so more to go. I am 5'9" and have long legs so bulking up is probably not going to happen to me too easily. Right now I am only using a 28.6 pound barbell and want up to work up to 35 around the middle of the year. I really try to be careful and not hurt my back.
Anyway, my rotation is as follows:
MONDAY: PS-BBA
TUESDAY: Cardio of my choice
WEDNESDAY: PS-CST
THURSDAY: Cardio of my choice
FRIDAY: PS-SLA
SATURDAY: Cardio of my choice
Hope this gives you more ideas. Of course I try to get a variety of cardio but step is my first love so I tend to go for that more often. Since disovering Christi Taylor I have gotten a little more into Hi/Lo and when the weather gets a little warmer I will probably throw in some walking maybe jog/walk a little. I also like to "play" tennis with my brother so I will throw a little of that in too. Probably more than you wanted to know but...there it is!
Kelly
Playing with rotations
is what makes them really work. I have a couple of different rotations I keep going back to, but I had to play with them a little bit to figure out what really works for me. I found that my legs actually get bulkier with just 1 workout a week than if I do all 3 PS tapes plus a total body tape. I don't know why, but they do. The only way I could find that out was my playing with the rotation and seeing what results I got. For me it also seems to have something to do with combining Cathe's lifting style with the Firm's, since my total body is usually a Firm when I'm on my PS rotation. ( Doing MIS or BMax as the total Body day wasn't as effective for me as a Firm video ) Here's a sample week:
Monday: REST
Tuesday: treadmill + PS BBA
Wednesday: Tae Bo Basic Live 4 + PS CST
Thursday: PS SLA
Friday: Hi/Lo Heaven
Saturday: treadmill
Sunday: CTX Kickbox + Firm Super Sculpting
I don't pick out my cardio until the actual day, and sometimes I mix around the PS order, but that's the general idea of what I'm doing. If I feel like I need another rest day, I do that. Like I said, I actually get less bulk in my legs with this than if I leave out the total body weights day on Sunday. Incidentally, when I do Firm's Upper and Lower Body Splits, my total body day is a Cathe, and I seem to get the same kind of results.
Hvae fun! That's the most important thing anyway, right?
Erin
is what makes them really work.
I have a couple of different rotations I keep going back to, but I had to play with them a little bit to figure out what really works for me. I found that my legs actually get bulkier with just 1 workout a week than if I do all 3 PS tapes plus a total body tape. I don't know why, but they do. The only way I could find that out was my playing with the rotation and seeing what results I got. For me it also seems to have something to do with combining Cathe's lifting style with the Firm's, since my total body is usually a Firm when I'm on my PS rotation. ( Doing MIS or BMax as the total Body day wasn't as effective for me as a Firm video ) Here's a sample week:Monday: REST
Tuesday: treadmill + PS BBA
Wednesday: Tae Bo Basic Live 4 + PS CST
Thursday: PS SLA
Friday: Hi/Lo Heaven
Saturday: treadmill
Sunday: CTX Kickbox + Firm Super Sculpting
I don't pick out my cardio until the actual day, and sometimes I mix around the PS order, but that's the general idea of what I'm doing. If I feel like I need another rest day, I do that. Like I said, I actually get less bulk in my legs with this than if I leave out the total body weights day on Sunday. Incidentally, when I do Firm's Upper and Lower Body Splits, my total body day is a Cathe, and I seem to get the same kind of results.
Hvae fun! That's the most important thing anyway, right?
Erin
D
debmac
Guest
That's interesting, Erin
Who woulda thunk it?---that ADDING a total body weight day would lessen leg bulk? Thanks for telling me this. I do try to keep my rotations "subject to change", but I don't think it would have occurred to me to think along the lines that you suggested, i.e. adding an extra weight workout to lessen leg bulk. That's so interesting!!! I will definitely keep my options open when I start getting into this rotation! If I notice my legs getting too big I will give this a try too!!! Thanks!
Deb
Who woulda thunk it?---that ADDING a total body weight day would lessen leg bulk? Thanks for telling me this. I do try to keep my rotations "subject to change", but I don't think it would have occurred to me to think along the lines that you suggested, i.e. adding an extra weight workout to lessen leg bulk. That's so interesting!!! I will definitely keep my options open when I start getting into this rotation! If I notice my legs getting too big I will give this a try too!!! Thanks!
Deb
Truth is stranger than fiction.
I actually added in the extra day because I wasn't happy with my lack of progress in upper body strength just working once a week. I didn't have the Firm Split tapes at that point, and I didn't WANT to do the PS upper body tapes twice a week ( booo-ring! :-tired ), so a Firm total body tape was my only real option for extra upper body work. The lessening of the leg bulk was a weird, but very welcome side effect! All I can think is that my body likes a combo of heavy lifting and endurance lifting. Hey, I don't care why it works, as long as it does.
Have a great day!
Erin
I actually added in the extra day because I wasn't happy with my lack of progress in upper body strength just working once a week. I didn't have the Firm Split tapes at that point, and I didn't WANT to do the PS upper body tapes twice a week ( booo-ring! :-tired ), so a Firm total body tape was my only real option for extra upper body work. The lessening of the leg bulk was a weird, but very welcome side effect!
All I can think is that my body likes a combo of heavy lifting and endurance lifting. Hey, I don't care why it works, as long as it does. Have a great day!
Erin
RE: Hi Stacy
Hi Debbie. You've probably already forgotten that I asked if we could swap PS rotations. Sorry it's taken me so long to get back to you. Anyhow, if you're still interested here is my proposed PS rotation. I, like you, seem to always revise them.
StepFit + PS BBA
Interval Max + abs
Recumbent Bike + PS CST
Rest
StepWorks + PS BBA
PS LA
Cardio of Choice + PS CST
Rest
So far, I've got rotations planned thru October. Anyone else this nuts??
Stacy
Hi Debbie. You've probably already forgotten that I asked if we could swap PS rotations. Sorry it's taken me so long to get back to you. Anyhow, if you're still interested here is my proposed PS rotation. I, like you, seem to always revise them.
StepFit + PS BBA
Interval Max + abs
Recumbent Bike + PS CST
Rest
StepWorks + PS BBA
PS LA
Cardio of Choice + PS CST
Rest
So far, I've got rotations planned thru October. Anyone else this nuts??
Stacy
Steppingup
Cathlete
RE: Hi Stacy
Oh, Stacy I guess I am really nutty. I had rotations planned for the entire year before the year even started. Love to plan!!!
Kelly
Oh, Stacy I guess I am really nutty. I had rotations planned for the entire year before the year even started. Love to plan!!!
Kelly
RE: Hi Stacy
I really dont know for sure which type of bike is better, but for me I just prefer recumbent bikes for comfort purposes only...my butt starts to hurt after awhile on upright bikes! I also dont know which one for sure is good. My hubby got me mine for xmas and it's pretty nice. I have one made by Vision Fitness, model HRC R2600 for whatever that's worth to you.
Stacy
I really dont know for sure which type of bike is better, but for me I just prefer recumbent bikes for comfort purposes only...my butt starts to hurt after awhile on upright bikes! I also dont know which one for sure is good. My hubby got me mine for xmas and it's pretty nice. I have one made by Vision Fitness, model HRC R2600 for whatever that's worth to you.
StacyCynthia8828
Cathlete
I don't know if this helps, but I just created this with the same idea in mind. I want to trim down and show muscle definition. I am waiting for Cathe to review it over at her "Ask Cathe" forum.
Weeks One through Three
Use Light to Moderate Weight
Week One
Sunday-Off
Mon.-PS-BBA & CTX Kickbox Cardio section only
T-Step Max
W-PS-L&A
T-Tae Bo
F-PS-CST & CTX 10-10-10 Cardio section only
Sat-Step Jam
Week 2
Sun.-Off
Mon-PS-L&A
T-Tae Bo
W.-PS-CST + CTX All step cardio section only
T-Step Fit
F-PS BBA + 10-10-10 Cardio section only
Sat.-Cardio Kicks
Week Three
Sun.-Off
M-PS BBA + CTX Step and Intervals cardio section only
T.-Tae Bo
W-Leaner Legs
T-Step Works
F-PS CST + ½ MIC
S-Cardio Kicks
Week Four Through Nine, up your weights
Week four
Sun-Off
M-PS-BBA + CTX Kickbox, cardio section only
T-MIC
W.-PS L&A
T-IMAX
F-PS-CST + CTX All Step cardio section only
S-Tae Bo
Week Five
Sun-MIS
Mon-Off
T-PS-BBA + CTX Step and Intervals cardio section only
W-Tae Bo
T-Leaner Legs
F-Step Heat
S-PS-CST + CTX 10-10-10 cardio section only
Week Six
Sun-Off
M-PS-BBA + ½ MIC
T-IMAX
W-PS L&A
T-Mega Step Blast
F-PS-CST + other ½ of MIC
S-Cardio Kicks
Week Seven
S-MIS
M-Off
T-PS BBA + CTX 10-10-10 cardio section only
W-Tae Bo
T-Leaner legs
F-IMAX
S-PS CST + CTX Kick box cardio section only
Week 8
S-MIC
M-Off
T-PS BBA + CTX Step and Intervals cardio section only
W-Cardio Kicks
T-PS L&A
F-IMAX
S-PS CST + CTX Kick Box cardio section only
Week Nine
S-Off
M-Circuit Max
T-Tae Bo
W-PS BBA + CTX 10-10-10 cardio section only
T-Step Heat
F-Leaner Legs
S-PS CST + ½ MIC
Weeks 10-12
CTX + some other tapes tapes
Be sure to lighten your weights, using higher reps!!!
Week 10
Sun-Off
Mon-Step and Intervals + All Step
T-Power Circuit
W-10-10-10
T-Circuit Max
F-Leaner Legs
S-KickBox
Week 11
Sun-Off
Mon-Power Circuit
Tuesday-10-10-10 + Kickbox
W-Step & Intervals
T-Leaner Legs
F-All Step
S-Body Max
Week 12
S-Off
M-Kickbox
T-Power Circuit
W-All Step + Step and Intervals
T-10-10-10
F-Leaner Legs
S-IMAX
Weeks One through Three
Use Light to Moderate Weight
Week One
Sunday-Off
Mon.-PS-BBA & CTX Kickbox Cardio section only
T-Step Max
W-PS-L&A
T-Tae Bo
F-PS-CST & CTX 10-10-10 Cardio section only
Sat-Step Jam
Week 2
Sun.-Off
Mon-PS-L&A
T-Tae Bo
W.-PS-CST + CTX All step cardio section only
T-Step Fit
F-PS BBA + 10-10-10 Cardio section only
Sat.-Cardio Kicks
Week Three
Sun.-Off
M-PS BBA + CTX Step and Intervals cardio section only
T.-Tae Bo
W-Leaner Legs
T-Step Works
F-PS CST + ½ MIC
S-Cardio Kicks
Week Four Through Nine, up your weights
Week four
Sun-Off
M-PS-BBA + CTX Kickbox, cardio section only
T-MIC
W.-PS L&A
T-IMAX
F-PS-CST + CTX All Step cardio section only
S-Tae Bo
Week Five
Sun-MIS
Mon-Off
T-PS-BBA + CTX Step and Intervals cardio section only
W-Tae Bo
T-Leaner Legs
F-Step Heat
S-PS-CST + CTX 10-10-10 cardio section only
Week Six
Sun-Off
M-PS-BBA + ½ MIC
T-IMAX
W-PS L&A
T-Mega Step Blast
F-PS-CST + other ½ of MIC
S-Cardio Kicks
Week Seven
S-MIS
M-Off
T-PS BBA + CTX 10-10-10 cardio section only
W-Tae Bo
T-Leaner legs
F-IMAX
S-PS CST + CTX Kick box cardio section only
Week 8
S-MIC
M-Off
T-PS BBA + CTX Step and Intervals cardio section only
W-Cardio Kicks
T-PS L&A
F-IMAX
S-PS CST + CTX Kick Box cardio section only
Week Nine
S-Off
M-Circuit Max
T-Tae Bo
W-PS BBA + CTX 10-10-10 cardio section only
T-Step Heat
F-Leaner Legs
S-PS CST + ½ MIC
Weeks 10-12
CTX + some other tapes tapes
Be sure to lighten your weights, using higher reps!!!
Week 10
Sun-Off
Mon-Step and Intervals + All Step
T-Power Circuit
W-10-10-10
T-Circuit Max
F-Leaner Legs
S-KickBox
Week 11
Sun-Off
Mon-Power Circuit
Tuesday-10-10-10 + Kickbox
W-Step & Intervals
T-Leaner Legs
F-All Step
S-Body Max
Week 12
S-Off
M-Kickbox
T-Power Circuit
W-All Step + Step and Intervals
T-10-10-10
F-Leaner Legs
S-IMAX