Fitnessfreak - a rotation question

My workout schedule has kinda been all over the place since I wasn't sure if I should be doing more cardio or more weight ect. So I guess you could say right now I don't really have one. Do you have any suggestions? Thanks Debbie!

I would do a breakdown of something like this:

Monday: Chest & Tri's
Tuesday: Cardio
Wednesday: Shoulders & Abs
Thursday: Cardio
Friday: Back & Biceps
Saturday: Legs & Abs
Sunday: Rest

Or...

Monday: Total body workout (i.e. Muscle Max)
Tuesday: Cardio
Wednesday: Circuit workout (i.e. Bootcamp, LIC)
Thursday: Cardio
Friday: Total Body Workout
Saturday: Cardio
Sunday: Rest

It depends on what you want to do. If you want to build muscle, do the first rotation and go heavy using Cathe's Gym Style workouts or Slow & Heavy. If you want to lean up and get defined, use the second rotation.

It's important to follow a rotation and know what you will be doing each day. Doing random workouts each day with no purpose doesn't really accomplish much. You may be able to stay fit but do you look like you want to look?
 
Hey Debbie,

In regards to the sample daily menu you provided, you suggested egg, egg white, whole wheat toast; so should by breakfast be basically protein and carb? Oh, I saw what you said about just say no, OMG that is so wrong
 
It's important to follow a rotation and know what you will be doing each day. Doing random workouts each day with no purpose doesn't really accomplish much. You may be able to stay fit but do you look like you want to look?

I definitely want to be lean and defined. I wouldn't mind gaining for muscle as long as the definition is visible and I don't just look "big". My main goals are to lose cellulite and get as close to a 6 pack as I can get. Thanks for the suggestions Debbie! I think I'll try a rotation like the second one!
 
I have another question actually if you don't mind.. what kinda cardio do you recommend for the cardio days? Interval workouts like the IMAX's? Or running? What sorts of durations?
 
I have another question actually if you don't mind.. what kinda cardio do you recommend for the cardio days? Interval workouts like the IMAX's? Or running? What sorts of durations?

Mix it up. Do HIIT one day (Imax workouts), do a kickboxing one the next, do a regular step one the next. You can also run on certain days. Just get some kind of cardio in at least twice a week. Durations should be about 45 minutes to an hour.
 
Hi Debbie,
I hope this message finds you well. I'm relatively new to Cathe (not exercising though) and have been reading your impressive threads. You have a lot of great advice for people. I put together a rotation based on the DVDs that I have, and wondered if you would have a look at it and let me know what you think. Primarily I would like to lose weight and gain definition. Any suggestions would be greatly appreciated! OK, here goes:

Week 1:
Monday: Max Intensity Strength
Tuesday: Rhythmic Step
Wednesday: Low Impact Circuit
Thursday: 45 minute jog
Friday: Pyramid Upper/Lower
Saturday: Imax
Sunday: Rest

Week 2:
Monday: Butts & Guts
Tuesday: Low Impact Step
Wednesday: Body Max
Thursday: 45 minute jog
Friday: Muscle Endurance
Saturday: Imax 2
Sunday: Rest

Week 3:
Monday: Power Hour
Tuesday: Rhythmic Step
Wednesday: Body Max 2
Thursday: 45 minute jog
Friday: Maximum Intensity Strength
Saturday: Low Max
Sunday: Rest

Week 4:
Monday: Pyramid Upper and Lower
Tuesday: Low Intensity Step
Wednesday: Boot Camp
Thursday: 45 minute jog
Friday: Butts and Guts
Saturday: Maximum Intensity Cardio
Sunday: Rest

Thank you for any nuggets you can send my way,
Cheers,
Lisa
 
Hi Debbie,
I hope this message finds you well. I'm relatively new to Cathe (not exercising though) and have been reading your impressive threads. You have a lot of great advice for people. I put together a rotation based on the DVDs that I have, and wondered if you would have a look at it and let me know what you think. Primarily I would like to lose weight and gain definition. Any suggestions would be greatly appreciated! OK, here goes:

Week 1:
Monday: Max Intensity Strength
Tuesday: Rhythmic Step
Wednesday: Low Impact Circuit
Thursday: 45 minute jog
Friday: Pyramid Upper/Lower
Saturday: Imax
Sunday: Rest

Week 2:
Monday: Butts & Guts
Tuesday: Low Impact Step
Wednesday: Body Max
Thursday: 45 minute jog
Friday: Muscle Endurance
Saturday: Imax 2
Sunday: Rest

Week 3:
Monday: Power Hour
Tuesday: Rhythmic Step
Wednesday: Body Max 2
Thursday: 45 minute jog
Friday: Maximum Intensity Strength
Saturday: Low Max
Sunday: Rest

Week 4:
Monday: Pyramid Upper and Lower
Tuesday: Low Intensity Step
Wednesday: Boot Camp
Thursday: 45 minute jog
Friday: Butts and Guts
Saturday: Maximum Intensity Cardio
Sunday: Rest

Thank you for any nuggets you can send my way,
Cheers,
Lisa

Where you have Pyramid Upper and Lower do you plan on doing both workouts the same day? If so, don't. That is way too much for one day.

So this is what I suggest:

Week 1:
Monday: MIS
Tuesday: RS
Wednesday: PLB
Thursday: Cardio - do no exceed 45 minutes
Friday: PUB only w/abs
Saturday: Imax
Sunday: Rest

Week 2:
Keep as you have it

Week 3:
Keep

Week 4:
Monday: PUB only plus abs
Tuesday: LIS
Wednesday: BC
Thursday: Cardio of choice - do ne exceed 45 minutes
Friday: B&G
Saturday: MIC - have fun with that! :p
Sunday: Rest
 
Debbie,

Thanks for the suggestions. Do you think this looks like a reasonable rotation for weight loss/definition? I was planning on repeating the rotation until I got tired of it, probably by Christmas, and then considering STS, although STS freaks me out. Now all I need is to adopt better eating habits. I noticed the eating advice you suggested in the prior threads, including protein shakes with berries prior to weight lifting, etc. Is there a book or reference you would suggest outlining the concepts you described? Again, I appreciate your input. I am 34 and planning on achieving my best body before 35 (this Dec). I read your profile, and your story resonated with me. Thanks for sharing your story,
Cheers,
Lisa
 
Debbie,

Thanks for the suggestions. Do you think this looks like a reasonable rotation for weight loss/definition? I was planning on repeating the rotation until I got tired of it, probably by Christmas, and then considering STS, although STS freaks me out. Now all I need is to adopt better eating habits. I noticed the eating advice you suggested in the prior threads, including protein shakes with berries prior to weight lifting, etc. Is there a book or reference you would suggest outlining the concepts you described? Again, I appreciate your input. I am 34 and planning on achieving my best body before 35 (this Dec). I read your profile, and your story resonated with me. Thanks for sharing your story,
Cheers,
Lisa


Sure, this rotation is good for leaning out. I think STS is going to be a HUGE breakthrough for Cathe. I've been training that way for a few years now and I can't say enough about it. So if you can afford it, get it. STS will do amazing things to your body. I have no doubt about it.

A book I recommend a lot is "Burn the Fat, Feed the Muscle". You can buy it and download it at www.burnthefat.com - It's an eBook. You download it and print it out yourself. I follow this program religiously.
 
Thanks for the suggestions, Debbie. I'll make those changes- the rotation is maybe a titch over-ambitious, but I am ready. I read about the book you recommended, and it seems too good to be true! However, I saw so many testimonials, it's making me think... Maybe one change at a time for me, in the past I've blown it if I've tried to do too much. I appreciate the feedback,
Cheers,
Lisa
 
Hi Debbie,

Thanks for the menu sample you provided me. I'm still having trouble getting my cals up to 1600 but I'm working on it. I'm starting to get the hang of this I think. I've been using fitday so am able to see exactly what I'm eating and the status of my carbs. My mid section is defining out pretty good, but my lower body isn't following suit. I'm currently doing Cathe's Aug rotation and I'm pretty proud of myself because I haven't missed a single workout. I plan to do your lower body rotation where I incorporate 2 dys of legs in the week to see if I get some results.

Oh, what exactly is STS? and also,

when eating lean proteins, what is the most fat should a person consume in one item? I ask because I found these spicy chicken sausages with 9% total fat and was wondering if that was too high.
 
Hi Debbie,

Thanks for the menu sample you provided me. I'm still having trouble getting my cals up to 1600 but I'm working on it. I'm starting to get the hang of this I think. I've been using fitday so am able to see exactly what I'm eating and the status of my carbs. My mid section is defining out pretty good, but my lower body isn't following suit. I'm currently doing Cathe's Aug rotation and I'm pretty proud of myself because I haven't missed a single workout. I plan to do your lower body rotation where I incorporate 2 dys of legs in the week to see if I get some results.

Oh, what exactly is STS? and also,

when eating lean proteins, what is the most fat should a person consume in one item? I ask because I found these spicy chicken sausages with 9% total fat and was wondering if that was too high.

STS is Cathe's newest workout series. It is going to be kick ass!

I don't believe it matters how much fat you consume at one time, just make sure the macros are where you want them to be by the end of the day. So like if you are shooting for 30% fat in a day, make sure that's what you get. If you eat 15% of that with meal 2 and 15% of the with meal 4, that's fine.
 

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