Cathe: Rotation ???

[Faythe]

Hi Cathe,
I know rotations vary, but I will be starting a new job soon, and will only be able to work out after work. I'll be working 5 days a week and want to continue with the sucess I am having. I was wondering if it will be better for weight loss and strength gain if it would be better to:
1) cardio 3 times a wk and 3 times full body w/o's with weights & cardio
2) cardio 6 times a wk with 1 body part and abs a day
3) cardio 3 times a wk & weights (upper body, lower, then both) 3 times a wk.

thanks in advance for your help,
Faythe

PS I have continued my 2 hr workouts, but added breakfast to the mix before my w/o, as you suggested, and lost more weight! 11.5 lbs total!! Still another 10 or so to go.

 

[Cathe Friedrich]

Hi Faythe! Yippee, so glad to hear of the additional weight loss after adding breakfast to the mix. I bet you have a lot more overall energy too.

I think doing each of the above for 6 week spurts will work nicely as long as you challenge your muscles to their fullest during your weight workouts. However, I personally don't like to do cardio 6 times a week when I want to gain some lean muscle. I find this keeps me from getting nice definition. The muscles seem to get a flat appearance vs a strong appearance.

A plan that worked nicely for me in the past is:

Cardio 4 to 5 times week (the 5th is either optional or a less intense workout)

Weights 4 times per week.


Here is a weekly sample if you want an idea (although this will not work for you as is based on your new job's hours)

Day One: Chest/tri's/Core (cardio and stretch later in the day)

Day Two: Legs

Day Three Back/Bi's/Core (cardio and stretch later in the day)

Day Four: off of weights (cardio and stretch later in the day)

Day 5: Shoulders and Legs (legs are a touch up workout)

Day 6: cardio and stretch

Day 7: off

 

[Faythe]

Cathe,
I trust you had a fun holiday weekend. Thanks so much for your time, I will try this rotation. I hope you are continuing to heal, I'm sure you can't wait to get going again.
Thanks again.
Faythe