Great feedback Susan. And thank you for finding me. We will do well together
You are obviously very conditioned and therefore your body will adapt to any program quickly because you are so fit. While that's a great thing overall, in order to keep yourself moving forward toward your goals you will have to vary your program more than what you have listed here. In fact, your body has long adapted to your step workouts so we need to change this up along with the order of your weekly workouts to get your metabolism rev'd up and burning more. I am recommending varied weight workouts, varied cardio workouts and good clean eating. Follow this rotation I have created and in one month you will see a big difference in weight and strength. But you must eat clean or you will drastically slow down your results. That said, everyone has a cheat here and there and with the way you workout, it will burn it off fairly easily (as long as you don't cheat more than once a day with a 200 calorie treat). Also we all have occasions come up (wedding etc.) that make it really difficult to eat clean so on the day you have an event coming up, you can indulge a little and do extra cardio the next day along with a super clean diet and extra water for the following two days.
Ok...lets get going....for the next 4 weeks:
WEEK One:
Mon....(lower) Turbo Barre
Tues...(cardio) 30 minutes on treadmill at 1% incline at 3.7 pace. Then go right into LIS Low Impact step challenge doing the BONUS SEGMENT ONLY. This segment is about 25 to 30 minutes and usues light weight with basic steps.
Wed...(upper) Pyramid Upper Body
Thurs...(cardio) Step class at gym followed by 15 minute brisk walk on treadmill at gym.
Fri...off
Sat...(total Body Weights) Muscle Max
Sun....(cardio) first 20 minutes of LIS Slide and Glide followed by the first 15 minutes of Athletci training (after the warm up) followed by LIS Yoga Relax timesaver workout. Choose the premix that eliminates the balance challenge section.
WEEK Two:
Mon....Gym Style Legs (modify where needed and take a few weeks to work up to whole thing)
Tues...Step Class at gym
Wed...LIS Trisets Upper Body Only
Thurs...Treadmill 30 minutes brisk on no incline, then 15 minutes on 1% incline at 3.7, then "no equipment" segment of Stretch Max
Fri...off
Sat...High Reps (or if you can purchase Muscle Endurance, you'll like it, watch a film clip)
Sun....LIS cardio supersets (totally modify as needed)
WEEK Three:
Mon....(lower) LIS Trisets Lower Body Only
Tues...(cardio) 30 minutes on treadmill at 1% incline at 3.7 pace. Then go right into LIS Low Impact step challenge doing the BONUS SEGMENT ONLY. This segment is about 25 to 30 minutes and usues light weight with basic steps.
Wed...(upper) Pyramid Upper Body
Thurs...(cardio) Step class at gym followed by 15 minute brisk walk on treadmill at gym.
Fri...off
Sat...(total Body Weights) Muscle Max
Sun....(cardio) first 20 minutes of LIS Slide and Glide followed by the first 15 minutes of Athletic training (after the warm up) followed by LIS Yoga Relax timesaver workout. Choose the premix that eliminates the balance challenge section.
WEEK Four:
Mon....Turbo Barre
Tues...Low Impact Circuit (if you can purchase this you'll love it)...
Wed...LIS Trisets Upper Body Only
Thurs...Step Class at gym
Fri...off
Sat...STS Total Body
Sun....LIS cardio supersets (totally modify as needed)
I have been active all my life. Grew up swimming, riding bicycles, walking, fishing, rowing an old rowboat around the creek near our home.. then as a younger adult - tennis, golf, Nautilus machines at the gym, walking on the indoor track, continued bicycling, etc.
And I was a normal weight.
In the last 15 years - following a divorce and the loss of both of my parents.... I have gained 45 lbs. I have continued going to the gym.. doing treadmill primarily, but also doing some of the weight machines at the gym.
A personal trainer at the gym convinced me that I needed to add weight workouts to my routine if I was going to make any progress on the weight loos (in addition, of course, to cleaning up my diet.. which has gotten sloppy.. after 50 years of eating healthy... I let the junk food slip in.. big time).
That's when I started Googling and found you !!!! Best find ever !!!
So.. long story short...
1) Lose 45 lbs
2) Build muscle (to keep me healthy going into old age i.e. post-75
)
3) Have fun, feel good, have lots of energy
I have great flexibility... yoga/pilates are no problem.
P.S. I also have no problem doing the 1 hour step classes at my gym 2x per week
And no problem doing 3 or 4 miles on the treadmill at a 1% incline and a speed of 3.7 MPH
Weights .... I am a low intermediate but loving it... especially my new Troy Lite barbell !!!
