Crazy Strong and Loving It for Aug 3, 2009

[Fitnessfreakk366]

Belinda - I'm really liking STS so far. It's fun and the time flies. My day is going well. I can't let a messed up workout ruin my whole day. That wouldn't be good.

Today's Meals:

M1: ON whey protein shake w/strawberries (pre workout)
M2: Same as M1 (post workout)
M3: Banana Nut Bread BSN w/ 1/2 c. oats & 1 tbsp. Naturally More PB
M5: Turkey patty on 1 slice Ezekiel bread w/1 thin slice provolone cheese; 1 tbsp. raw almonds; peach
M6: Honey Greek Yogurt w/ 1/4 c. blueberries
M7: Parmesan Talapia; 4 oz. sweet potato
M8: Chocolate Protein pancake w/1 tbsp. Naturally More PB

1699.5 calories
50g. fat - 26%
154 g. protein - 36%
168 g. carbs - 40%

 

[bayerngirl]

Belinda - I'm really liking STS so far. It's fun and the time flies. My day is going well. I can't let a messed up workout ruin my whole day. That wouldn't be good.

Debbie, so glad your day is turning out better I am glad you like STS so far. I do agree, its a lot of fun and the time flies.

 

[hriacobacci]

Thank you Debbie. I may try the rotation that Patti and I are putting together for 2 months then and see how that goes. I may end up doing more than one muscle group per day after month 1 depending on how taxing it is to lift 6 days. Thoughts on that?

I also think I need to pay more attention to nutrition - like getting in the right amount of proteins and carbs at the appropriate times for cardio vs weight workouts.

Heather

If you want to tone, two times a week per body part with endurance type workouts is what you want to do.

If you want to build muscle, once a week is the best way to do it. Less is best. This is why Cathe has the Gym Style Series, Slow & Heavy series, Pure Strength series, etc. Even STS is only working one body part a week.

Believe me, I didn't believe it either. I use to do cardio until I fell over dead and light weight workouts for years. I was a skinny-fat person. Once I started concentrating on lifting heavy and giving my body lots of time to recover, the muscles grew and the body fat disappeared. However, I am a mesomorph and I tend to gain muscles quicky. In fact, this whole summer I have been backing off with the heavy weights to try to lose some muscle. I feel I look too muscular and I don't want to lose my feminine look. It hasn't helped much, I seem to have as much muscle now as I did before summer.

Anyways, you need to see how your body responds to different rotations. And you need to do at least 8 weeks to see this progress. So if you are doing endurance for 2 weeks and switch to heavy lifting and only do it for 2 weeks and you go back to endurance, you will not see much change. So if you decide to start lifting heavy, do it for at least 8 weeks and note your progress.

 

[Fitnessfreakk366]

Thank you Debbie. I may try the rotation that Patti and I are putting together for 2 months then and see how that goes. I may end up doing more than one muscle group per day after month 1 depending on how taxing it is to lift 6 days. Thoughts on that?

I also think I need to pay more attention to nutrition - like getting in the right amount of proteins and carbs at the appropriate times for cardio vs weight workouts.

Heather

What, exactly, are your goals? Are you trying to gain muscle?

If doing one body part per day does end up being too taxing, you can always do a 3 day split:

Chest & Tri's
Back, Bi's & Shoulders
Legs

And then do 3 days of cardio on the days you don't weight train. Same thing, working 1 body part a day.

Nutrition is 85% of the battle, so yes, start eating clean with every meal. Also, when building, up your protein and lower your carbs. You need more protein to build. Drink lots of water to help your kidneys process the extra protein.

 

[hriacobacci]

Debbie - I would like to gain a little bit more muscle (nothing major). I guess it's more definition that I'm really after. I would like to get more definition in my legs as well. They have leaned out sooooo much since I stopped dancing (a lot of that is good of course as finding pants to fit someone as thin as I am nearly impossible) and even more after Plyo legs. They just don't look very defined like they once did. They are trim and muscular, and I don't want excessive bulk. I'm 5'2", so when my legs start getting too bulky, then I start looking squaty. But I don't want to look wiry either...if that makes any kind of sense.

I really started trying to clean up my diet during Meso 2. I do think I take in too many carbs and sugars still. I think I'm pretty good with protein intake. And I really started trying to make sure I ate more protein post-weight workout (like egg white omelets rather than some sort of cereal). Of course, I could just be fooling myself on sooooo many levels.

I am not trying to lose any weight, but I don't want to start gaining weight either.

Heather

What, exactly, are your goals? Are you trying to gain muscle?

If doing one body part per day does end up being too taxing, you can always do a 3 day split:

Chest & Tri's
Back, Bi's & Shoulders
Legs

And then do 3 days of cardio on the days you don't weight train. Same thing, working 1 body part a day.

Nutrition is 85% of the battle, so yes, start eating clean with every meal. Also, when building, up your protein and lower your carbs. You need more protein to build. Drink lots of water to help your kidneys process the extra protein.

 

[HotPants]

Checking in -

I just did High Step Challenge. I hadn't done that one for a LOOONG time, I think because it was hard! But I really enjoyed it today. I think MIS was on the list, but I'd done that some last month with Debbie's old rotation. So I wanted something different that incorporated cardio since I'd done NOTHING for 3 days. It was awesome! 71min/ 521 cal.
All righty - grammy is on her way over so DH and I can go ride bikes - zoom zoom!
Enjoy your day!

 

[hriacobacci]

Wendy - Good job. I have that DVD and have yet to try it! Also, are you crazy going for a bike ride AFTER doing that workout??? LOL. Hope you have a great time! I'd love to get out and do something outdoors with my DH today.

Heather

 

[Czechfan]

Good Afternoon ladies!

Hey! I hope everyone is having a great day I see, some of you are doing some of the STS Strength DVD's today, awesome stuff! There were moments I was convinced Cathe was evil making us do some of those exercises, LOL!!!

Here's Today's workout, I'm doing Cathe's August '09 rotation:

Maximum Intensity Strength= 74 Min.
Calories burned= 707

I've never done this one before, but I do have the dvd it was fun. Cathe hits a bit of everything. I liked it and will definitely be doing this more in the future. I liked that she told us a the beginning of each segment what weights and barbell weights will be needed. Good stuff! As with all Cathe's DVD's and her weights ones especially are great! I'm so glad I have this in my DVD library.

Hugs!

Nora

 

[Boingo1]

Hey Nora! We're on the same rotation! Cool! I hadn't done MIS in a long time , it definitely hit it!

Belinda: Thanks for clearing up the gym issues! Glad to know they are extremely clean and have lots of fans!....

Debbie: That's interesting that you say it takes 8 weeks for a method to kick in and work. I think I've always changed about every month, until I did STS. And when I did STS, that is the MOST muscle growth I've ever had!

 

[hriacobacci]

Well, my workout this evening went the way of Debbie's this morning. Plan was cardio only and abs. About 40 mins into the Hi/Low premix from Hardcore Challenge I did something to my left ankle. There was no "working through" any pain. I had to stop right away. I decided to go ahead and do my weight workout scheduled for tomorrow instead.

The plan was to do the chest, shoulder, triceps premix from 4DS twice through. Ugh. That's about all I can say. I keep thinking those DVDs are more strength, but I really think they are more on the muscle endurance line. I felt so weak trying to get through it once, let alone twice. So, I just didn't feel like it was a really great workout for me. I struggled with the lying triceps extensions that come at the end. Kept having to change my weights. Also wasn't able to go nearly as heavy with flys as I was by the end of Meso 3. Anyway, that's that. Tomorrow is a new day and hopefully it'll be better. I will do abs tomorrow even if that's the only thing I get done.

Sorry for the long rant,
Heather

 

[Roxie 1965]

I did Start It Up tonite and Slim In 6 Pack, I felt like I worked out but calorie burn wasn't that great.

cardio stats:
25 min
15 in the zone
130 min hr
163 max hr
142 cals burned.

abs:
11 min
0 in the zone
95 min hr
119 max hr
39 cals burned.

Then did TBS
13 min
0 in the zone
95 min hr
119 max hr
39 cals burned.

Abs really bothered me tonite either the Lipitor or diet pill has caused constipation so I took a laxative last nite and I feel horrible today(I know TMI).

 

[HotPants]

Hi girls -

Nora and Chris - I think I'm doing Cathe's Aug rotation, too. I need to look at it again, but I think you can count me in!
Roxie - I hope your intestinal issues resolve themselves. That's a drag. Feel better!
Heather - we ride motorcycles. So I feel TOTALLY lazy when we do pass someone riding a bicycle.
Debbie - what's up? I hope your kitty is behaving. I hope you are enjoying STS. I hope Gene and your mom are well. Just wanted to catch up!
Bev, Belinda, Karen and Patti - see you all in the morning!
Good times....