my schedule is getting ready to change in that i will be working crazy hours and will only be able to workout 3-4 days per week for 45 minutes max. Currently i do 45-60minutes 5 days a week so i'm a little nervous about cutting back. But on the other side, i think that being forced to cut back will make me enjoy my workouts a little more since i won't be pushing myself each day. I wanted to know if some of you ladies only workout 3-4days per week and if you do are you happy with your results? Also, what does your training look like? I have forever believed in the old mentality that more is better. Lately though i have hated working out and feel that is has become more than an obligation than something i enjoy. I need to realize that diet is most important. It seems the more i workout the more i sabotage myself with diet as i figure i'll just burn it off anyway but i'm not getting the results i want. I was thinking of doing a full body circuit that is like a metabolic workout 3 days per week that way i get strength training and cardio in one 45 minute session. Thoughts?
cutting back to 3-4 days per week
- Thread starter kariev
- Start date
Hi kariev - My training is currently in the 3-5 day range, with 4 days/week being somewhat the norm and I like it very much. I think your full-body circuit plan is definitely a good place to start. Once you get in a groove, you might want to change it up activity-wise.
I can go heavier, longer and more intense with my workouts because of the increased recovery time. I do a lot with kettlebells, heavy barbell, oly lifting, sandbag training...you name it. The majority of exercies are compound/multi-joint...I do little to no isolation work. This really gives the biggest bang for the buck.
A typical workout might be an AOS DVD with some pull ups or sandbag get ups tacked on at the end. I also like to pull workouts from www.mtnathlete.com, www.crossfit.com, www.gymjones.com. I also like to hit the gym regularly for some heavy barbell work - deadlifts, overhead squats, etc.
Currently, I just started a deadlift program that'll have me lifting 2 days/per week in the gym. I plan to use 2 off days for kettlebell/sandbag/bodyweight stuff at home, and maybe one day for fun outdoor/mental health stuff - skiing, snowshoeing, skating, etc.
Lastly, I find this schedule to be really beneficial on a mental level. I feel like I have balance in my life. I hope this helps.
I can go heavier, longer and more intense with my workouts because of the increased recovery time. I do a lot with kettlebells, heavy barbell, oly lifting, sandbag training...you name it. The majority of exercies are compound/multi-joint...I do little to no isolation work. This really gives the biggest bang for the buck.
A typical workout might be an AOS DVD with some pull ups or sandbag get ups tacked on at the end. I also like to pull workouts from www.mtnathlete.com, www.crossfit.com, www.gymjones.com. I also like to hit the gym regularly for some heavy barbell work - deadlifts, overhead squats, etc.
Currently, I just started a deadlift program that'll have me lifting 2 days/per week in the gym. I plan to use 2 off days for kettlebell/sandbag/bodyweight stuff at home, and maybe one day for fun outdoor/mental health stuff - skiing, snowshoeing, skating, etc.
Lastly, I find this schedule to be really beneficial on a mental level. I feel like I have balance in my life. I hope this helps.
maddiesmum
Cathlete
As you get older you realize that more is not better, not anymore. Use the time you have: go in hard each and every time and make the time you have work for you. If it's 4 workouts per week, do 2 hard cardios and 2 total body weights using compound moves (or Supersets, keep working, no down time) that allow you to be dynamic and work multiple muscle groups per exercise, thus maximizing your after-exercise burn for the time you have.
If it's only 3 per week, then do one hard interval cardio, one circuit which is cardio and weights and one weights only session using compound or supersets moves.
There's no reason not to be in excellent shape with either of the above plans.
Clare
If it's only 3 per week, then do one hard interval cardio, one circuit which is cardio and weights and one weights only session using compound or supersets moves.
There's no reason not to be in excellent shape with either of the above plans.
Clare
Amy Steppe
Cathlete
I agree, Clare. I used to exercise for at least 2 to 3 hours per day. By the time I got through, I was starving and overate.
Now it is one hour or less per day.
When I exercised more, I was more hungry than I am with a 60 min or less routine.
Govtgirl
Cathlete
Years ago I got in pretty dang good shape doing the FIRM about 4 times a week. Some days (usually on a weekend) I did an hour, but a lot of times 30-40 minutes was all I had. I averaged 3 hours a week of total exercise. My goal was to work out 5 hours a week, but I could never manage that 2 weeks in a row. In spite of only working out 3 hours a week, I got in really good shape, lost 10 pounds, and went down 2 sizes.
Then, I changed jobs, moved, got lazy, and now I'm 10 lbs away from where I was then But I have decided that life is too short to spend down in the basement working out when I could be with my husband, or drawing, or reading, or playing in the garden. I think 30 minutes of a tough workout is plenty for health's sake, and now I'm tracking my calories because I realized that I eat at least 2500 calories a day...no wonder I gained those 10 pounds!
When I do 30 minutes of weights (Cathe) I concentrate on the big, compound movements. I'll skip right over little things like "triceps extensions" because I figure that pushups will do the job, and burn more calories to boot. I just want to be strong, healthy, flexible and toned. And sometimes I even do the FIRMs still, because they're about 30-40 minutes long, and they worked for me before. I tend to do much better with circuit-style, total body workouts.
Sometimes I read this blog by Alwyn Cosgrove, who wrote "The New Rules of Lifting" and remembered this post by a guy that went from working out almost 2 hours a day to 15 minutes. He said he could still stay in shape if he worked out his major muscles HARD. Here it is:
http://alwyncosgrove.blogspot.com/2008_11_01_archive.html
Then, I changed jobs, moved, got lazy, and now I'm 10 lbs away from where I was then
But I have decided that life is too short to spend down in the basement working out when I could be with my husband, or drawing, or reading, or playing in the garden. I think 30 minutes of a tough workout is plenty for health's sake, and now I'm tracking my calories because I realized that I eat at least 2500 calories a day...no wonder I gained those 10 pounds! When I do 30 minutes of weights (Cathe) I concentrate on the big, compound movements. I'll skip right over little things like "triceps extensions" because I figure that pushups will do the job, and burn more calories to boot. I just want to be strong, healthy, flexible and toned. And sometimes I even do the FIRMs still, because they're about 30-40 minutes long, and they worked for me before. I tend to do much better with circuit-style, total body workouts.
Sometimes I read this blog by Alwyn Cosgrove, who wrote "The New Rules of Lifting" and remembered this post by a guy that went from working out almost 2 hours a day to 15 minutes. He said he could still stay in shape if he worked out his major muscles HARD. Here it is:
http://alwyncosgrove.blogspot.com/2008_11_01_archive.html
Thanks so much govtgirl for your repsonse on your workout. Another question for you ladies, do you think its better to do say 20 to 30 minutes more frequently or do 3 longer sessions of about 40-45 minutes? I ask b/c i could split the 45 minute workouts into shorter ones more frequently. In the end the week has the same amount of workout volume but is it better to boost your metabolism frequently? So i would do 5 20-30 min sessions per week instead of 3 45 ones?
lisab99
Cathlete
You know - I say make this as simple as possible. If you start splitting your workouts AND you have a "crazy" schedule, you might find it all becomes too intimidating and complex.
Why not just do 3 - 4 days per week for 45 minutes and relax about it. Give yourself permission - because that schedule is still VERY GOOD. If you work out hard, you will be fine. I have always read that 3 days per week 'maintains' fitness, so anything additional adds to your fitness. So if you do 4 days MOST of the time, you will continue to increase fitness. Don't overeat - and make sure you aren't "slothful" on your "off" days. You'll be GREAT!!!
Think about it - let's say you did a Cathe rotation of IMAX2 (do the premix which is shorter) twice a week with some Abs tacked on at the end, and then you did the Bonus Pyramids (the bonus does a nice combo of the up and the down) twice a week using the heaviest weight you could - I cannot imagine that you wouldn't see results.
My suggestion is that you do HIIT workouts for cardio - that is maximum calorie burn (all the IMAX workouts and LowMax are HIIT - I'm sure there are others but I don't have them). Since you have a short period of time - you want the BEST cardio. And then really go beyond what you think you can do with the lifting - I mean - really heavy stuff.
Personally - I prefer 4 days a week - but I am also turning 44 in a month. It is often BETTER for me to do 4 days of high intensity and rest my body. For some time, I had a program where I exercised on Tues, Thurs, Sat, and Sun like clockwork. I saw great results!! And I felt a lot less pressure!! Stress doesn't really help us lose weight. I think it keeps us from losing weight.
I do plan on doing STS - which will mean 5 days per week minimum for a few months. But once done, I will, no doubt, go back to 4 days per week only. I like spending time with my sweetie in the evening - not just working out and cooking dinner and going to bed!!
Long post - sorry - but I just believe you will be FINE - don't stress over this!! Relax - and go with it!
Lisa
Why not just do 3 - 4 days per week for 45 minutes and relax about it. Give yourself permission - because that schedule is still VERY GOOD. If you work out hard, you will be fine. I have always read that 3 days per week 'maintains' fitness, so anything additional adds to your fitness. So if you do 4 days MOST of the time, you will continue to increase fitness. Don't overeat - and make sure you aren't "slothful" on your "off" days. You'll be GREAT!!!
Think about it - let's say you did a Cathe rotation of IMAX2 (do the premix which is shorter) twice a week with some Abs tacked on at the end, and then you did the Bonus Pyramids (the bonus does a nice combo of the up and the down) twice a week using the heaviest weight you could - I cannot imagine that you wouldn't see results.
My suggestion is that you do HIIT workouts for cardio - that is maximum calorie burn (all the IMAX workouts and LowMax are HIIT - I'm sure there are others but I don't have them). Since you have a short period of time - you want the BEST cardio. And then really go beyond what you think you can do with the lifting - I mean - really heavy stuff.
Personally - I prefer 4 days a week - but I am also turning 44 in a month. It is often BETTER for me to do 4 days of high intensity and rest my body. For some time, I had a program where I exercised on Tues, Thurs, Sat, and Sun like clockwork. I saw great results!! And I felt a lot less pressure!! Stress doesn't really help us lose weight. I think it keeps us from losing weight.
I do plan on doing STS - which will mean 5 days per week minimum for a few months. But once done, I will, no doubt, go back to 4 days per week only. I like spending time with my sweetie in the evening - not just working out and cooking dinner and going to bed!!
Long post - sorry - but I just believe you will be FINE - don't stress over this!! Relax - and go with it!
Lisa
thanks ladies. i'm going to just do it. i'm going to do 3 intense workouts a week and maintain a healthy balanced diet of 1500 cals and see how it goes. i think most importantly i want to feel emotionally better and look forward to my workouts and not have them feel like an obligation. i will keep you ladies posted.
I just got this months natural health magazine and there is this interesting article that was ironic that i would find since i'm cutting back on exercise. The article was about NEAT which is elevation in your metabolism based on how active you are doing typical things throughout the day (cleaning, walking the dog, cooking, laundry, etc.) Anyway, the women in the article struggled for years trying to lose weight by working out for an hour 5-6 days per week with cardio and weights and no matter what she couldn't lose the weight even with her perfect diet and workout attendence. She then decided just to give up working out everyday and just became more active throughout the day by walking whenever she could, dancing when she heard a good song, etc. Anyway, she said the pounds just fell off her and now she's exactly where she wants to be and isn't working out each day. Shes just staying active each day in her life doing things she loves to do. She said that when she worked out, the hour workouts mentally gave her the ok to be less active in the day. I can totally relate to this as this is EXACTLY how i am. It was so great reading this article. The women also said her years of insomnia were gone as well. Insomnia is what i've been struggling with as well. So i feel more at ease not working out 5 days a week. My job has me on my feet all day anyway. I will keep you ladies posted