exercize program
- Thread starter katluvr
- Start date
luvtorun
Cathlete
Hello Tracie and welcome. It really depends on your goals. You will get a lot of good advice, there are so many knowledgeable and supportive people here.
I, for one, follow Cathe's rotations. I have tried doing it on my own and sometimes still do when I get in one ot those moods were I don't want to follow a certain rotation. But when all is said and done, Cathe just works me so much harder than I would ever work myself and she knows how to put the workouts together synergistically for maximum effect. Her rotations can be found on the rotation forum stickied at the top.
There are many schools of thought on nutrition. One thing that is advocated by most on the boards is what is called "clean eating". Eating foods in their most natural forms, e.g. - an apple instead of apple sauce. Make sure you drink plenty of water and get in lean protein each day.
Check in with one of the check-ins on the check-in and challenge forums. I check in on the Daily Check-in and since I am a Weight Watcher, on the Weight Watcher check-in. Join us or any group there that seems to meet the goals you are aiming for. Usually anywhere you choose to check in you'll find a great group of people ready to help you.
Take care and look forward to "seeing" you on the boards.
I, for one, follow Cathe's rotations. I have tried doing it on my own and sometimes still do when I get in one ot those moods were I don't want to follow a certain rotation. But when all is said and done, Cathe just works me so much harder than I would ever work myself and she knows how to put the workouts together synergistically for maximum effect. Her rotations can be found on the rotation forum stickied at the top.
There are many schools of thought on nutrition. One thing that is advocated by most on the boards is what is called "clean eating". Eating foods in their most natural forms, e.g. - an apple instead of apple sauce. Make sure you drink plenty of water and get in lean protein each day.
Check in with one of the check-ins on the check-in and challenge forums. I check in on the Daily Check-in and since I am a Weight Watcher, on the Weight Watcher check-in. Join us or any group there that seems to meet the goals you are aiming for. Usually anywhere you choose to check in you'll find a great group of people ready to help you.
Take care and look forward to "seeing" you on the boards.
aintnosunshine
Cathlete
Hi Tracie, the best way to lose weight is by doing cardio at least 5 times per week for at least 30 minutes more is better at a heart rate in between 70-85% of your maxium heart rate. I would also aim to do weights 3 times per week along with abs. Start with endurance ( high reps low resistance) After your workout try to have something with complex carbs and proetin to help repair your muscles like a piece of fruit and yougurt. Hope this is helpful. Michelle
Hi Tracie! Are you new to exercise? This would be helpful in developing a program for you. If you are new to exercise, then I would suggest circuit workouts (i.e., Cardio & Weights, the beginner/intermediate series). The other 1-2 days would be cardio oriented. As far as nutrtion is concerned, I would also need to know what your eating/drinking just provide me with a list from one day. Then once I have this info from you, I can give you a more detailed answer. Kathy
Hi
Thanks for the response i guess i should have explained more. I am not new to fitness. I had a baby 4 months ago c-section and have been struggling to loose weight and get into shape. i could not do anything throughout my pregnancy due to problems. I used to work out every day for 1 hour and now i have started again. I found cathe on fit tv and love her workouts and of course she looks great. So i am just looking for advise on what to do weekly and how long and how often, to make a difference in how i look. I have some of cathes dvds and of course i work out with her often on the tv. she does a variety of workouts weights/ abs/ cardio/. what would you recommend? My well today i did stepping Imax for 45 minutes today.
I just know there is so much advise on nutrition out there im just wondering what are the right things to eat i will send you what i ate today tommorrow so you maybe can help. thanks for your time
Tracie
Thanks for the response i guess i should have explained more. I am not new to fitness. I had a baby 4 months ago c-section and have been struggling to loose weight and get into shape. i could not do anything throughout my pregnancy due to problems. I used to work out every day for 1 hour and now i have started again. I found cathe on fit tv and love her workouts and of course she looks great. So i am just looking for advise on what to do weekly and how long and how often, to make a difference in how i look. I have some of cathes dvds and of course i work out with her often on the tv. she does a variety of workouts weights/ abs/ cardio/. what would you recommend? My well today i did stepping Imax for 45 minutes today.
I just know there is so much advise on nutrition out there im just wondering what are the right things to eat i will send you what i ate today tommorrow so you maybe can help. thanks for your time
Tracie
Hi Tracie! First of all congrats on your little bundle of joy! I would start off doing circuit workouts 3x a week. Taking care of your little one is a full time job (rewarding too) that you might not have anymore time than this. If you should have more time, then the other 2 days I would do cardio. I would purchase Cardio & Weights (I personally love this one) and another favorite of mine is Circuit Max. I don't know if you ordered any of her new ones but there's also Low Impact Circuit which is another goodie! I personally think you would benefit the most from buying Tracey Staehle's Core Conditioning & Strength dvd. You can purchase this at fitbytracey.com. Its challenging but will work best especially after having a C-section (I had one too but it was almost 15 years ago). Once your acclimated to getting back into exercising on a regular basis, then I would recommend you do a weight training split routine or a total body workout. If you wish to already do that, then I would recommend Muscle Max doing it 2x a week & the other days cardio (mixing up the cardio too) from step, hi-lo & kickboxing.
Nutrition is going to be 80% of the battle. I can provide you with an example of a day's worth of eating just to get you started. However, I don't know what your preferences are, if your vegan, or have any food allergies. Also are you breastfeeding?
Meal 1: steel cut oatmeal made w/1% milk w/fruit of choice or 3 eggwhite omelette w/salsa or high protein, low fat cereal w/fruit
Meal 2: handful of almonds w/fruit or lf yogurt or piece of cheese w/fruit or omelette w/salsa
Meal 3: chicken/turkey/fish w/veggie & either baked potato or yam
Meal 4: salad w/protein of choice
Meal 5: pasta (preferably whole wheat or quinoa) w/broccoli or veggies of your choice or protein & veggies
Meal 6: if your still hungry, prepare a protein shake
The idea is to consume most of your higher calories at the beginning & middle of the day. As you progress towards the night, you want to keep calories to a minimum.
And remember no white flour, white bread, pasta made w/eggs & white flour & sugar. If you need to sweeten your tea or coffee, please look into using Stevia (comes in powder form). You can purchase stevia from a health food store. I have a huge list which I can send you of protein/simple & complex carbs/dairy, etc. if you'd like.
Also I would recommend going into the pregnancy forum & asking this question to these women. Some of them have had babies & perhaps can give you better feedback on what worked for them.
Good luck! Kathy
Nutrition is going to be 80% of the battle. I can provide you with an example of a day's worth of eating just to get you started. However, I don't know what your preferences are, if your vegan, or have any food allergies. Also are you breastfeeding?
Meal 1: steel cut oatmeal made w/1% milk w/fruit of choice or 3 eggwhite omelette w/salsa or high protein, low fat cereal w/fruit
Meal 2: handful of almonds w/fruit or lf yogurt or piece of cheese w/fruit or omelette w/salsa
Meal 3: chicken/turkey/fish w/veggie & either baked potato or yam
Meal 4: salad w/protein of choice
Meal 5: pasta (preferably whole wheat or quinoa) w/broccoli or veggies of your choice or protein & veggies
Meal 6: if your still hungry, prepare a protein shake
The idea is to consume most of your higher calories at the beginning & middle of the day. As you progress towards the night, you want to keep calories to a minimum.
And remember no white flour, white bread, pasta made w/eggs & white flour & sugar. If you need to sweeten your tea or coffee, please look into using Stevia (comes in powder form). You can purchase stevia from a health food store. I have a huge list which I can send you of protein/simple & complex carbs/dairy, etc. if you'd like.
Also I would recommend going into the pregnancy forum & asking this question to these women. Some of them have had babies & perhaps can give you better feedback on what worked for them.
Good luck! Kathy
Hi Kathy
Thanks for the reply. I would be interested in the list of protein/simple & complex carbs and dairy that may help.
Here is a list of todays meals
breakfast bowl of raisin bran crunch with whole milk
lunch veggie burger on wheat bread with melon and canalope
dinner steak with steamed carrots and broccoli.
what about water and juices?
that was todays meals let me know what you think.
how do you tell what is the correct portion size for meal?
what about counting calories?
my workouts this week are.
step routine by cathe on monday 45 minutes
kick max by cathe on tuesday for 70 minutes
cardio and weights by cathe today.
I am not seeing much change i feel bloated lately just seems like im not making much head way. let me know what you think.
thanks Tracie
Thanks for the reply. I would be interested in the list of protein/simple & complex carbs and dairy that may help.
Here is a list of todays meals
breakfast bowl of raisin bran crunch with whole milk
lunch veggie burger on wheat bread with melon and canalope
dinner steak with steamed carrots and broccoli.
what about water and juices?
that was todays meals let me know what you think.
how do you tell what is the correct portion size for meal?
what about counting calories?
my workouts this week are.
step routine by cathe on monday 45 minutes
kick max by cathe on tuesday for 70 minutes
cardio and weights by cathe today.
I am not seeing much change i feel bloated lately just seems like im not making much head way. let me know what you think.
thanks Tracie
aintnosunshine
Cathlete
Hi Tracie, there are many different ways to figure out your heart rate but the best is to take 220 - your age and that is your maximum heart rate, then you find the desired percentage of that number. Hope this make sense. Good Luck and have a great day. Michelle
Hi Tracie!
First of all I believe raisin bran is too high in sugar, not a good choice in cereal (ditch it), raisins are high in sugar (ditch), whole milk (ditch) lol
Instead I would opt for McCann's steel cut oatmeal made w/either 1% milk or Rice Dream (rice milk) putting into the oatmeal either blueberries or strawberries, or some other berry.
Veggie burger imo is just ok. Is this processed? If so, ditch it. lol How much protein is in this veggie burger anyway?
For right now I would also ditch the bread b/c we want your weight to shift in the right direction. Cantaloupe is just ok but not really the best choice of fruit. Stick w/berries, pears, peaches, apples. These types of fruit have higher fiber in them & they pack more of a whollop.
Dinner was very good but let's not have steak too many days either. Can you eat 5-6 meals a day? The portions are small & I mean small that's why there are so many meals. Your definitely not eating the right foods nor are you eating enough. I'd like to get you away from the concept of eating 3 meals a day. The more small meals you consume, it revs up your metabolism & keeps you burning the calories.
For your workouts I see there are only 3. Is this the only time you have? I would like to see you put into your routine a total body workout w/weights. Can you workout 4x a week? Let me know.
I'll send you the list tomorrow in a Word document.
Take a look again at my suggestions from the above post. HTH, Kathy
First of all I believe raisin bran is too high in sugar, not a good choice in cereal (ditch it), raisins are high in sugar (ditch), whole milk (ditch) lol
Instead I would opt for McCann's steel cut oatmeal made w/either 1% milk or Rice Dream (rice milk) putting into the oatmeal either blueberries or strawberries, or some other berry.
Veggie burger imo is just ok. Is this processed? If so, ditch it. lol How much protein is in this veggie burger anyway?
For right now I would also ditch the bread b/c we want your weight to shift in the right direction. Cantaloupe is just ok but not really the best choice of fruit. Stick w/berries, pears, peaches, apples. These types of fruit have higher fiber in them & they pack more of a whollop.
Dinner was very good but let's not have steak too many days either. Can you eat 5-6 meals a day? The portions are small & I mean small that's why there are so many meals. Your definitely not eating the right foods nor are you eating enough. I'd like to get you away from the concept of eating 3 meals a day. The more small meals you consume, it revs up your metabolism & keeps you burning the calories.
For your workouts I see there are only 3. Is this the only time you have? I would like to see you put into your routine a total body workout w/weights. Can you workout 4x a week? Let me know.
I'll send you the list tomorrow in a Word document.
Take a look again at my suggestions from the above post. HTH, Kathy
Kathy,
Thanks for all the great info.
Don't know if the veggie burger is processed. No idea on protein value.
I can do 5-6 meals per day. If so, what would you recommend for each? I've heard fruits or cereal/granola bars are good for mid-morning, and raw veggies - carrots, celery, cheese, etc. and whole grain breads or crackers for mid afternoon. Also, just HOW small should the portions be? Is it based on my weight - current or target?
I actually do exercise 5 days a week, at least an hour each day. I had sent you only 3 of my days. I also use weights for at least two days of my workout week.
Now, let me give you a rundown of the types of foods my husband and I typically eat on a regular basis. Let me know what I should continue with and what I should cut back on.
Meats:
grilled pork ribs
broiled pork chops
smoked sausage
steak
roasts - pork or beef
bacon
Seafoods:
broiled or fried (non-battered) fish - tilapia, halibut, salmon, cod
broiled shrimp
Poultry:
Fried, baked, broiled and roasted chicken
Pastas:
spaghetti
lasagna
linguini
manicotti
Vegetables:
steamed - broccoli, carrots, onions, zucchini, squash
cooked - greens (turnips, collards, mustards), peas, beans
boiled - corn on cob, potatoes
raw/uncooked/salad ingredients - green, red and yellow peppers; cucumbers, tomatoes, olives, red leaf or romaine lettuces, pepperoncini
Fruits:
bananas
honeydew melon
oranges
cherries
Dairy:
2% milk
cheeses
margarine - Country Crock
Rice:
white and pre-seasoned
Seasonings:
salt
season salt
season blends ("Nature's Seasoning")
black pepper
basil
vinegar and oil
Beverages:
Cranberry varieties of juices
Gatorade/Powerade
Sobe
Lemonade
Iced Tea
I don't eat snack foods much, but when I do I eat things like potato chips, Doritos, pre-buttered popcorn, graham crackers, triscuits, but no sweets - I have an aversion to anything sweet.
Hope this isn't too much to process, but thanks for taking the time to give me what you have. Look forward to learning more.
Tracie
Thanks for all the great info.
Don't know if the veggie burger is processed. No idea on protein value.
I can do 5-6 meals per day. If so, what would you recommend for each? I've heard fruits or cereal/granola bars are good for mid-morning, and raw veggies - carrots, celery, cheese, etc. and whole grain breads or crackers for mid afternoon. Also, just HOW small should the portions be? Is it based on my weight - current or target?
I actually do exercise 5 days a week, at least an hour each day. I had sent you only 3 of my days. I also use weights for at least two days of my workout week.
Now, let me give you a rundown of the types of foods my husband and I typically eat on a regular basis. Let me know what I should continue with and what I should cut back on.
Meats:
grilled pork ribs
broiled pork chops
smoked sausage
steak
roasts - pork or beef
bacon
Seafoods:
broiled or fried (non-battered) fish - tilapia, halibut, salmon, cod
broiled shrimp
Poultry:
Fried, baked, broiled and roasted chicken
Pastas:
spaghetti
lasagna
linguini
manicotti
Vegetables:
steamed - broccoli, carrots, onions, zucchini, squash
cooked - greens (turnips, collards, mustards), peas, beans
boiled - corn on cob, potatoes
raw/uncooked/salad ingredients - green, red and yellow peppers; cucumbers, tomatoes, olives, red leaf or romaine lettuces, pepperoncini
Fruits:
bananas
honeydew melon
oranges
cherries
Dairy:
2% milk
cheeses
margarine - Country Crock
Rice:
white and pre-seasoned
Seasonings:
salt
season salt
season blends ("Nature's Seasoning")
black pepper
basil
vinegar and oil
Beverages:
Cranberry varieties of juices
Gatorade/Powerade
Sobe
Lemonade
Iced Tea
I don't eat snack foods much, but when I do I eat things like potato chips, Doritos, pre-buttered popcorn, graham crackers, triscuits, but no sweets - I have an aversion to anything sweet.
Hope this isn't too much to process, but thanks for taking the time to give me what you have. Look forward to learning more.
Tracie