critique my workout, please?

S

seeking_guns

Cathlete
Hi-
I'm hoping the wise women of the forums could critique my current regimen in terms of whether or not it is likely to be effective for weight loss. I don't own that many Cathe DVDs (yet!), so it seems that none of the existing rotations are do-able until I expand my collection.

This is what I do:
running 4x week 30 min (11-12 min. mile) (Now that it's warm, I prefer to get all of my cardio outdoors, if possible.)

After I run, I do either GS BSB or C&T (I alternate so I hit each one 2x per week).

I also own GS Legs (did this for the first time this past Sun--yowzas!!) PUB/LB (previewed it but haven't tried yet) and MM (tried once, not as crazy about it).

Other facts that may be relevant: I just returned to working out in January...Am eating healthier...usually consume 1300-1600 calories per day...have lost about 16 lbs. since then. I have about 40 more to lose. With fat burning in mind, I am working on safely upping my cardio. (I used to run 6 miles a day & would gradually like to build back up to that again.)

Any feedback? Suggestions would be most appreciated!!
 
Ok-I will try, I am in no way an expert so I will tell you what worked for me-keeping in mind everybody is different and you need to play around to find out what works for you.
I think running 4 times per week is too much-my opinion only. I think to avoid injuries and shock the body run 3x per week like monday, wed, and fri and do step or kickbox or hi-low on the other cardio day. I know your not crazy about MM but it is a great video and I think doing that 1x per week and do GS BBS one day and GS CT on another day. That hits the body parts twice per week and legs once and with the running you should be good. Also abs maybe 3-4 times per week. Then when your ready get bootcamp and add that in.
Its a great video. Just my opinion hopefully others will have more to add. Good Luck!!
Lisa
 
You may also want to incorporate HIIT (interval training) principles in your runs a couple of times a week for maximum impact. Do a search on HIIT or interval for more info.

Also, the body is a wonderfully adaptive machine, so doing the same kind of cardio all of the time is not the best approach to weight loss. Even if you don't have Cathe workouts, perhaps you can explore other forms of cardio like spinning or a local aerobics class.

Good luck!
Marie
 
Thanks Marie and Lisa for the feedback!! That's true--I am missing abs. Is there a Cathe ab DVD you'd recommend?

I think I will stick to 4 runs per week (I just love it--I can't cut back on that!) and add 1 day of other cardio--maybe kickboxing. I do plan to incorporate intervals and some hillwork eventually, but I still want to build my base mileage a bit more.

Does this look any better?

Sunday: off (or yoga)
Monday: run + GS BSB
Tuesday: run + GS CT + 10 min. solution abs
Wednesdsay: no cardio - GS Legs
Thursday: run + GS BSB + 10 min solution abs
Friday: kickbox + GS C&T
Saturday: run + PUB/LB + 10 min abs
 
Hi there.

Do you plan to vary your runs a bit? That will help too. You can pick a day when your work on your mileage and call that your Long Run and work on increasing that but with the other runs you should do other things like intervals, tempos and the hill work you mentioned. That will keep it fresh so that your body doesn't so easily adapt.

HTH!:)
 
While your cardio looks ok in regards to frequency, I would agree with the others try and go for as much variation as possible. And you can still get this variation in the form of running. You can continuously build on your mileage base while also working on speed and endurance through interval work and hill work. Make one run an interval or HIIT run, one a hill run, one an easy steady state run, and then one your long run.

In regards to your weight however you have planned way too much, more than your poor muscles can handle. I would not advise doing GS BSB and GS CT on consecutive days as you are involving the shoulders when doing chest work so your shoulders would still be recovering the next day when you then try and use them for all of the chest work in GS CT. Does that make sense??? Also you don't need to hit your upper body that much throughout the week, and you've also got PUB right after doing GS CT...again not allowing for enough recovery time in between weight sessions. My advice on the rotation would be...

Sunday - Off
Monday - Run + GS BSB
Tuesday - Run + abs
Wednesday - GS Legs
Thursday - Run + GS C & T + abs
Friday - Kickbox
Saturday - Run + Total body workout (ie PUB/MM - these have abs included)

This looks a little tough on the legs, so you would really need to pay attention to your body and make accomodations should your legs really start to feel the brunt of this type of rotation (maybe cut out the GS Legs, or better yet one of the runs in place of a brisk walk or some other form of cardio). But as far as weights this allows for time for your upper body to rest and repair itself which is just as important as the work itself!! Good luck and keep us posted :D .

Deni
 
Thanks, Wendy and Deni. I really appreciate your time & thoughts! :)

At this point, I am definitely still challenged with my runs, increasing my time by about 10% every 1-2 weeks. (The focus being endurance.) Where I live hills are a part of my run no matter which direction I go, but I still want to wait a few more weeks before I do any concentrated hill work or speedwork. I know I'm not yet ready for that. (Many pounds ago :), I was an avid runner -- and I had some AT problems then, so I'm pretty good about listening to my body now and not upping my intensity too quickly.) But I have done both types in the past, and I agree, both give great workouts.

With regard to overdoing the upper body GS...really?? This surprised me. I find these workouts challenging, but I don't feel any DOMS from it. Just a good, hard workout that I look forward to repeating...actually, I think I may be a little addicted. But I don't *feel* like I'm burning myself out.

I did find GS Legs to be *KILLER*, so I was thinking of doing the standing work one day and the floor work another.

I'm also wondering which DVD(s) I ought to pick up next...I've read the reviews and watched a few clips, but I can't decide.
 
Hi again, I think your workout looks great!! You know like I said everyone is different-try it for a couple of weeks you will know if its working for you or not. I know its best to add variety to your workout but I also know we all have our favorites. Most peope that
run usually love it and dont want to do other workouts that why I suggested you run 3x per week and not add the variety. But 4x per week is probably fine just listen to your body. I think the upper body work is fine also-once again listen to your body. Do you like the abs in MM? Since you have that video and those abs are great!! I also like coremax. As for videos to buy I can tell you since you like to run the Imax videos are great!! I used to love Imax 2 but when I got Imax 3 I cant get enough of it and I find Imax 2 easy and dont enjoy it anymore. Once again everyone is different-play around with it and enjoy-thats the most important thing!
Lisa
 
Just because you don't have the DOMS effect doesn't mean that your muscles aren't busily repairing all of those micro tears that your creating. All of your gains and progress are made during recovery...that's when you grow stronger. I will often do strength training on non consecutive days BUT I make sure each muscle group is getting adequate rest. Meaning, if I work chest on monday, I won't work triceps or shoulders on tuesday since you are using those muscles in doing your chest work. Or if I work back on Wednesday I won't work biceps on Thursday since the biceps are called into play when you're working your back. But I think many would agree that you can't work the same muscle group two days in a row, which is what you had scheduled by doing C & T and then PUB the next day.

Also make sure you are really challenging yourself during those weight session with the poundage that you're using...maybe you are at a point where you need to increase your weights. Or maybe your muscles have become acclimated to the particular exercises that are in those videos. So maybe changing it up would be a good idea.

In regards to which videos to buy what type are you referring to...cardio or strength training?? If it's strength training workouts you are itching for I would say if you are looking for mass producing strength gains I would recommend Slow and Heavy, Pure Strength, or Maximum Intensity Strength. If it's more endurance you are after I would recommend Muscle Endurance or the CTX series. I've heard good things about Power Hour but I haven't tried that one yet...it's on my rotation for next week. I can let you know how it went if you want me to :D .

Deni
 
Lisa,
Thanks for the add'l feedback & recommendations. I noticed earlier you also mentioned Bootcamp. I'm sure I will wind up with the whole library eventually. :) If I remember the ab work in MM, I was ready to die on that ball. I want to say it was the "jackknife" move (if that's what it's called) nearly did me in. *lol*

Deni...I see what you mean about how I overloaded my proposed schedule. I haven't actually *done* PUB yet, so I'd forgotten that it's going to be a total upper body workout. I'll make sure I avoid that mistake. I do think it'd be good to get another strength DVD (or two) so I can mix things up more, as you & others suggested. Yes, I'd love to know how you like Power Hour. I think it comes with MIS, right?

Thanks again, ladies!
 
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