Effective Fat Burning Rotation

Fit_mommy

Fit_mommy

Cathlete
So after much fuss I have finally created a rotation for myself. I want to focus on running for cardio/fat-burning as well as muscle endurance. My goal is to lose fat/lean out some.

My question is...How much cardio does one need to do to burn fat effectively? I have only 3-4 cardios each week and I will be working out 6 days a week w/one rest day. Some of the cardios are only 20 mins, others 40 and others aren't timed b/c they are based on miles. I have 2 runs and 1 elliptical during weeks 1 and 3 and 3 runs and 1 elliptical during weeks 2 and 4. The other days are weight work outs (endurance)...some Slim Series and some Cathe.

Should this be enough???

I am going on a cruise in just about a month and would really HATE to pack on pounds b/c I didn't do enough cardio right before I leave!!!:eek:
 
I am actually interested in this also. Is it necessary to do 45-60 min of cardio 4-5 times a week? Or is 20 min sufficient? Does it matter if you do cardio and weights the same day? I need to lose some fat (belly) and need to know how much I should do. I am 5'7" and currently 160. Thanks for bringing this up Tigger!

Maeghan AKA megadoo

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Hi Wendy-
From what I have been reading Fitness Freaks 4 week Circuit Rotation (this month) is really helping some people drop a few pounds. Might check it out...
As far as a standard amount of cardio everyone is individual on this... metabolism, past "dieting" damage done to metabolism, pregnant, menopausal etc.... For me personally: 43 and in perimeno I actually need LESS cardio than my 5 years of 6 days a week. I now do 60 + cardio (at my target HR) but only 3 x per week and I lift the other 3 days. Thats the only rotation I've been able to drop pesky extra weight around middle that I never had before.
Hope it helps a little...
 
Hi Meg and Traci.

Thanks for responding!

I have put a couple extra cardio options into my rotation that I can include if I feel I want or need to. This will add another 60 mins of cardio each week. I hope it works! :)

BTW, I considered taking Debbie's Circuit rotation and just subbing w/running a few times per week where she does not have a circuit. Maybe I'll try that next!

I actually just finished her Get Ready For Summer Rotation and subbed alot of the cardio for the treadmill, elliptical and some spin. I pretty much did the weights as is. I saw results in weight loss, lost inches and reduced body fat. I also saw good changes to my upper body in terms of muscle gains and definition!:)
 
Wendy,
Would you be willing to share the rotation you created? I wanted to find one for fat burning, too, but I don't have all of Cathe's DVDs (so far I have the GS series, Pyramid, and MM). Can I do some kind of rotation with just those? Now that it's nice out, I prefer to get my cardio through running.
 
Wendy-
Thanks for the info on results for Get Ready for Summer Rotation! There are so many choices out there its CRAZY sometimes! I get all excited when I read posts about "what I'm doing" but I really love to hear/read RESULTS! I can give up an hour of "having fun" if it actually produces result.
Anyway-
Thanks again - I read your posts all the time and think you are 1 smart lady!
 
>Wendy,
>Would you be willing to share the rotation you created? I
>wanted to find one for fat burning, too, but I don't have all
>of Cathe's DVDs (so far I have the GS series, Pyramid, and
>MM). Can I do some kind of rotation with just those? Now that
>it's nice out, I prefer to get my cardio through running.

I don't mind sharing...Here's what I've come up with:

Week # 1:

M: 20 min ITread interval run
T: Slim Series F/B endurance w/o
W: Long Steady State Run/3-4 miles
R: 20 min IClimb elliptical
F: Cathe U/B Endurance w/o + 30 mins IMAX
S: Cathe or SS Leg Endurance w/o + 30 mins rebounder
S: REST

Week # 2:

M: 40 min ITread steady state run
T: Slim Series F/B endurance w/o
W: 20 min ITread interval run
R: 40 min IClimb elliptical
F: Cathe U/B endurance w/o + Medium Tempo Run/2.5 miles
S: Cathe or SS Leg Endurace w/o + 30 mins rebounder
S: REST

Week # 3:

M: 20 min ITread interval w/o
T: 40 min IClimb elliptical
W: 40 min ITread steady state run
R: Slim Series F/B endurance w/o
F: Cathe U/B Endurance w/o + 30 mins IMAX
S: Cathe or SS Leg Endurance w/o + 30 mins rebounder
S: REST

Week # 4:

M: Long Steady State Run/3-4 miles
T: Slim Series F/B endurance w/o + 20 min IClimb elliptical
W: 20 min ITread interval
R: Cathe U/B endurance w/o
F: Medium Tempo Run/2.5 miles
S: Cathe or SS Leg Endurance w/o + 30 mins rebounder
S: REST
 
Judy,

Ya know with all of the posting I do here, I have yet to post a question to Cathe! I don't know why and I really should take advantage of that, ya know? :)

Traci,

Choosing a rotation is like a life or death decision for me! Well, atleast you would think so cause I make such a big fuss over it! LOL If you decide to do Debbie's get ready for summer rotation, let me know how you like it and what kind of results you get! Thanks for the kind words, also. I appreciate the compliment.:)
 
Hi, Wendy:

Are you new to running? If so I would just be concerned that you are doing too much too soon and risking an injury. Most of the Runner's World-type sites post beginner's running workouts which are designed to most effectively gain the appropriate endurance without hurting yourself. I'd just throw in the small suggestion that you check those out.

Good luck!!
Marie

:)
 
>Hi, Wendy:
>
>Are you new to running? If so I would just be concerned that
>you are doing too much too soon and risking an injury. Most of
>the Runner's World-type sites post beginner's running workouts
>which are designed to most effectively gain the appropriate
>endurance without hurting yourself. I'd just throw in the
>small suggestion that you check those out.
>
>Good luck!!
>Marie
>
>:)

Hi Marie.

Yeah, I'm a newbie to the world of running...been doing it for about 2 months now and started off at a snail's pace...BELIEVE ME! ;) LOL

I only have running in my rotation 2-3 times per week so I didn't think it was too much but I could be wrong. I'm no expert! ;) I was also careful to alternate running with a low/no impact work out like the elliptical or rebounding to help guard against injury.

I will bop around some running sites and see what helpful info I can find...Thanks for your help!:)
 
hey miss wendy, don't forget spin every once in a while to keep your body shocked ;)


Live with sincerity, love with passion, and dance like you mean it.

Debbie
 
Debbie stop it!!! LOL The more I try to include in my rotation the more confused I get!!! AAAHHHHHH! :7 Maybe I'll throw a spin class in where an elliptical work out is at some point just for you! ;) I haven't been to a spin class in a couple of weeks...I really do need to get back there one of these days!}(
 
Well, variety is always good but when I personally start trying to add TOO many different things it becomes really hard for me to put it all together.

I have trouble creating rotations, I have trouble deciding which rotation to do, I have trouble STICKING to a rotation I've created/picked! LOL That's just me though...I think it's a sickness.:p

A rotation should have a focus or a goal if you will. Fat burning, muscle endurance, strength, variety training for over-all fitness. My main goal for the rotation I created is fat burning. I just spent a couple of months on strength and I am happy with the results so I am now moving on to something different. :)
 
I think that 30-40 minutes of cardio can be effective, but MORE effective depending on how you use it.

For example, more effective than 30-40 minute of steady state cardio on days off from weight work would be 30-40 minutes of that cardio right before or after your weight workout, to extend the fat-burning and metabolism boosting power of your workout. Or using that 30-40 minutes to do high intensity interval training (but no more than 3 days a week, with at least 48 hours between workouts).
 
Oh Kathryn, now I'm going to have to re-arrange my rotation again!LOL Maybe by Monday I'll FINALLY have it all figured out!:p
 
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