Cathe, help! I'm *so* discouraged!

[jozybaby]

Cathe,

Please help! Lately I've been seeing lots of advice about weight training for your body type. I'm an apple with broad shoulders and slim hips and thighs. I get *so* discouraged from my plan of heavy lifting when I see some expert claiming that heavier lifting will only make me look bigger up top.

What is your advice/experience on this please? *Should* women with broad shoulders and back fat only lift light weights/higher reps?

Please help me stay motivated! :-(

 

[BeckyU]

Hi jozybaby,

I'm not Cathe, but I am a classic apple. I can tell you that my results with heavy weight tranining (Slow and Heavy, Pure Strength) have been fantastic. I love how much stronger I am now and I don't feel that I look bulky or top heavy. In fact, your broad shoulder and back will only make your waist look smaller! (an added bonus).

Also, don't forget to train heavy with your lower body. My legs are now more muscular (but not bulky) and that seems to balance the top half of my body.

What has also helped is to continue to do cardio (to burn fat) and core work at least four times a week. I make sure that at least 2 of my weekly cardios are high intensity interval workouts (IMAX 1 and 2 or running intervals). With Cathe's DVD premixes, there are so many options for cardio!

Here is a sample of the rotation that I have been doing (each work out is a little over an hour):

Monday: S&H chest and 30 minutes high intensity intervals (step: Blast Mania premix off of ImaxII) and core work
Tuesday: S&H back and 30 minutes high intensity cardio (kick boxing: KPC conditioning and CK conditioning)
Wednesday: S&H Legs and Shoulders and core work
Thursday: S&H Triceps and 30 minutes of high intensity intervals ( BC cardio only premix two times)
Friday: S&H Biceps and 30 minutes cardio (Hi Lo, running or elliptical machine)
Saturday: Any circuit workout or one with both cardio and weights (CM, any Terminator workout, BC, C&W, SJP...) and core work
Sunday: rest or yoga

When I'm burned out with Slow and Heavy, I will substitute Pure Strength or Pyramids. I also make sure that every 2 months or so I will do 2-4 weeks of muscle endurance rotations with longer cardio sessions for variety and fat burning.

I hope this helps!!

Becky

 

[jozybaby]

Becky,

Thanks for your reassurance and sharing your sample rotation! That helps more than you know. I have been enjoying working out with Cathe but it's too soon to see any real changes. And it is so disheartening to hear others suggesting that the approach you are taking is not only a waste of time but may be counterproductive to boot!

I've been doing strength work for a while and my lower body is easily and well toned already. It's my upper body and torso that need a lot of work. Despite having well toned arms and legs, I still have a pudgy middle and fat around my back and under my breasts to contend with.

I have transitioned from the Firm to Cathe in search of more intense and frequent cardio to lose fat and intensify strength training. Hopefully, I'll see a difference within a couple of weeks. Following your example, I need to add some core work. I deplore core work because my middle is my weak spot - literally. It's very hard for me to even raise my shoulders much when doing crunches. During planks, I start to quake fairly quickly (while I could hold a static lunge for several hours! :+ )

I had a stability ball but found working on it too hard. So I sold it. I'm still trying to think of a substitute for it that would let me build core strength before I try again. Perhaps a chair or ottoman? LOL

Anyway. Thanks so much for your help and encouragement!