Fitness Freak and Others - Feedback on My "Rotation"

[pressju]

Hi Debbie and all other fitness smarties. Can I get some input? Looking to get more defined muscularity. I am pretty small all over but very fit (5 2" and 104 - hereditarily blessed but I work hard at it!). Been lifting quite heavy the past two weeks for a change (ususally more high rep/low weight), and although have already started to see great results (is that my vein starting to appear on my bicep???? ) I am just so whipped from it! So here is what I am thinking for week 2 and week 3. Follws my typical formual of 4 cardio/3 yoga/2 strength sessions per body part. Will I still get results?:

Recovery Week 3:
M - Rest
Tu - cardio 45 minutes (likely kickboxing); yoga class
W - LIC total body workout
Th - KPC
Fr - Run 4-5 miles; 50 minute vinyasa yoga DVD (Bryan Kest)
Sat - Run 3; yoga class
Sunday - Rest

Weeks 4 and 5 - One Body Part Per Week rotation - following the Cathe rotation, adding 4 cardio workouts and 2-3 yoga sessions. Will go moderate on weights in first week, heavier on weights in second week.

Any feedback?

Julie

 

[gogigi]

RE: Fitness Freak and Others - Feedback on My

Hi Julie
I know you'd rather hear from Finessfreak, but I think your plan sounds sensible and good. It's great to hear that you are seeing results. What did your rotation consist of before this one? TIA!
Angela:7

 

[Fitnessfreak366]

RE: Fitness Freak and Others - Feedback on My

Julie, its goot to have recovery weeks when you feel sluggish so I think your week 3 is good. Looks good to me. Remember to eat lots of protein when you are building. Eat something with high protein about an hour before you life, preferrably a protein shake or something similar. Then right after drink a protein shake again but add some carbs to it like raw oats or fruit.

With weeks 4 & 5 I would cut the cardio down to only 2 sessions a week at an hour a piece. If you are trying to build, cardio will hinder you. Do yoga or abs instead.

 

[pressju]

RE: Fitness Freak and Others - Feedback on My

Debbie thanks so much. I am adding in the protein shake. I think that might be the key to this - I am not feeding the muscles enough for them to properly repair. You are such a great resource.

Have a great day!

Julie