Cathe, what do ya think?

[slenamond]

Cathe,

Please let me know what you think of the following rotation.
My goal is to maintain my weight loss while "leaning out" some. I have all your tapes, so any suggestions would be appreciated.

M- PS BBA & Cardio of XP tape
T- 30 min cardio
W- PS CST & Cardio of XP tape
T- 30 min cardio
F- PS legs
S- Rest
S- 1hour long cardio

Is this enough cardio to maintain?
Should I work each muscle group twice per week, making some of the cardio segments weight oriented?

How can I incorporate SH after I finish this? Would it be enough to do:
M- SH
T- 30 min Cardio
W- SH
T- 30 min Cardio
F- SH
S- Rest
S- Hour of cardio

One more question while I have your ear. How do I include Power Hour? Use as cardio or for weight?

Sorry for the length, I have been wondering these things for a long time.
THANKS, Sharon

 

[slenamond]

just bumping up

 

[Cathe Friedrich]

Hi Sharon! Please forgive me but I'm not quite sure I understand your question of maintaining your weight loss yet leaning out some. By leaning out, are you meaning to gain more definition? I only ask because I typically interpret leaning out to mean losing body fat which in turn will result in some weight loss, which in turn will make it hard for your to maintain your current weight loss. But if you are referring to leaning out as a way of gaining more lean body mass than that would be different. Also, I would say that you have plenty of cardio on your first rotation to maintain your weight loss, however, the true answer to this would depend on what you were doing prior to this as far as cardio goes. Also, using the PS series once per week is enough to gain lean body mass but again, the true answer depends on what weights and cardio you were doing before this to know if it is enough of a change.

The second rotation looks fine for incorporating S&H into your week, however, to maintain your weight loss, you may need to increase your cardio from 30 minutes to 45 since you have cut back on the number of days of cardio from your first rotation. But it really is all a guessing game per individual. Each person needs to try a new rotation for 3 to 4 weeks to get an idea if it is something their body is responding positively to in general. At that point you can rearrange a few things if needed to make it even work more effectively for you.

As far as Power Hour goes, this is a weight training workout that is used to promote muscular endurance. Hope this has all helped. Take Care!

 

[slenamond]

Cathe,

THANK YOU, thank you for responding. I know you are very busy. I guess what I mean to say is I want my muscles to show more. If I lost weight that would be fine, I just don't want to gain any back from lack of cardio.
I have been doing cardio 5-6 days per week and strength 1-2 times. I have not really followed a routine but I would like to. That being said, what about the first rotation?
Thanks agian, Sharon