FitnessFreak: Build Upper Body, Slim Lower Body Rotation

ksg68

ksg68

Cathlete
Hi, Debbie:
You are so incredible with all of your advice, I felt like you would be able to help me with my question.

I've finally reached my goal weight and now I'm wondering what I should do next. Over the past several months, I really focused on weight loss through a combination of calorie restriction, running, and muscle endurance-type workouts, which I love. I'm pleased with my results, with more definition, about 1" off my arms and 2+" off my legs. But, now that I've reached my goal weight, I no longer want to lose weight. So, I was thinking about building a more defined upper body but I still need to lean out my thighs. Here's my thoughts:

I love the GS series, and was hoping to include Chest & Tri's and Back, Shoulders, Bi's in a rotation for the upper body. I think I'd like to continue with the muscle endurance-type workouts and/or running for the lower body, using BootCamp, B&G, HSC, etc. as I'm worried about bigger thighs. I would like to workout every day but want to add some easier workouts, like walking to give my body a rest. Could you help develop some kind of rotation for me?

Also, can I simultaneously build an upper body while leaning out the lower?

I'll always be concerned about gaining weight, but that may have to do more with my diet rather than weights, right?

Thank you so much!
 
Thank you so much, Debbie. You have such a generous spirit. All of us on the Cathe boards are so lucky to have you!!
 
Terri this sounds like the same rotation I'm looking for too! I'm anxious to see what Debbie creates for you!

Lauren
 
I will reply to this no later then Monday. I am still very busy and not online much on weekends. I am getting ready to post my "Get Ready for Summer" rotation. I had to really squeeze the time to get this written up.

Sorry!
 
My dh and I were talking about my progress last night and we came to some conclusions. Since I'm getting good results with the workouts I'm already doing, I decided to stick with my current rotation. However, I will be adding 1 or 2 more days of resistance training as well as increasing my weight load. So, instead of developing another rotation for me, what is your opinion on this?

Day 1: Muscle endurance like ME or HSC
Day 2: Run 3-4 miles
Day 3: Functional Fitness, like Drill Max or Bootcamp
Day 4: Brisk walk or run 3-4 miles
Day 5: Cardio & Weights like BM2, LIC or BC/ME premix
Day 6: Run 3-4 miles
Day 7: off

Every week, I can vary which workouts I do to keep the rotation fresh. Plus, my goal eventually run 5 miles in an hour.

What do you think?
 
I forgot to ask that with the running, that should help reduce my lower body, but I won't be building any muscle, correct? Do you think that this is too much cardio?

Also, if you already started the rotation, I would be grateful to see it, but please don't feel like you have to create one if you haven't started.

Thanks again!
 
ksg68 said:
My dh and I were talking about my progress last night and we came to some conclusions. Since I'm getting good results with the workouts I'm already doing, I decided to stick with my current rotation. However, I will be adding 1 or 2 more days of resistance training as well as increasing my weight load. So, instead of developing another rotation for me, what is your opinion on this?

Day 1: Muscle endurance like ME or HSC
Day 2: Run 3-4 miles
Day 3: Functional Fitness, like Drill Max or Bootcamp
Day 4: Brisk walk or run 3-4 miles
Day 5: Cardio & Weights like BM2, LIC or BC/ME premix
Day 6: Run 3-4 miles
Day 7: off

Every week, I can vary which workouts I do to keep the rotation fresh. Plus, my goal eventually run 5 miles in an hour.

What do you think?
Click to expand...

Debbie, would you still be able to create the rotation for me. I have the same goals and really wanna concentrate on cellulite reduction. Thanks so much!

Laur
 
The only difference betweens me and Terri are that I am currently 5-10 lbs more then I'd like to be, and I already have some muscle bulk on my upper body, I just wanna chisle it. I also run like Terri does so if running is in the plan that would be fine. But most importantly I really wanna lean out and reduce the cellulite on my lower body. Thanks Debbie!
 
ksg68 said:
I love the GS series, and was hoping to include Chest & Tri's and Back, Shoulders, Bi's in a rotation for the upper body. I think I'd like to continue with the muscle endurance-type workouts and/or running for the lower body, using BootCamp, B&G, HSC, etc. as I'm worried about bigger thighs. I would like to workout every day but want to add some easier workouts, like walking to give my body a rest. Could you help develop some kind of rotation for me?

Also, can I simultaneously build an upper body while leaning out the lower?
Click to expand...

Ok, I know you said you and your dh figured out something for you to do, but millalyte86 said she still wanted to see what I came up with. I really don't have time to do up a 4 week rotation but if you follow this guideline you should be able to accomplish what the original poster wanted to do:

Day 1: GS Chest & Tri's
Day 2: 45-60 minutes of cardio
Day 3: B&G + abs
Day 4: 45 minutes of cardio
Day 5: GS Shoulders, Back & Bi's
Day 6: 45-60 minutes of cardio
Day 7: Rest

This above rotation should help you do what you initially wanted to do. For Day 3 just change the workouts to any lower body workout. Most of them Cathe does are high reps and good for toning. Especially ones that have the floor work at the end, which are almost all of them. You can even do GS Legs, just go light with the weights. This workout also has floorwork in it and in my opinion, her best leg workout to date.

On your cardio days, I just put the duration of the workout. Choose whatever you want to do. Run on a treadmill, run outside, do a step workout, do a kickboxing workout, etc. Use this guildeline and plug in the workouts you want to use. If you have any questions about any certain workout, please ask me here. I'll answer it as quickly as I can.

ksg68 said:
My dh and I were talking about my progress last night and we came to some conclusions. Since I'm getting good results with the workouts I'm already doing, I decided to stick with my current rotation. However, I will be adding 1 or 2 more days of resistance training as well as increasing my weight load. So, instead of developing another rotation for me, what is your opinion on this?

Day 1: Muscle endurance like ME or HSC
Day 2: Run 3-4 miles
Day 3: Functional Fitness, like Drill Max or Bootcamp
Day 4: Brisk walk or run 3-4 miles
Day 5: Cardio & Weights like BM2, LIC or BC/ME premix
Day 6: Run 3-4 miles
Day 7: off

Every week, I can vary which workouts I do to keep the rotation fresh. Plus, my goal eventually run 5 miles in an hour.

What do you think?
Click to expand...

First off, ME and HSC are two totally different types of workouts. ME is total body and HSC is circuit. Stick with total body with Day 1.
I think with Day 5 you should do total body again. You have way too much cardio-type workouts here.

Also, check out my June rotation that I just posted. I think it's what you are looking for.

ksg68 said:
I forgot to ask that with the running, that should help reduce my lower body, but I won't be building any muscle, correct? Do you think that this is too much cardio?

Also, if you already started the rotation, I would be grateful to see it, but please don't feel like you have to create one if you haven't started.

Thanks again!
Click to expand...

Correct. You cannot build muscle with any cardio workout. It will help you reduce some body fat, but won't do much for muscle. Yes, I think this is too much cardio.

If you have any more questions, please feel free to ask.
 
First, thank you so much for your advice! I appreciate the rotation and am excited to do something different. I do have a couple of questions for you.

Fitnessfreakk366 said:
First off, ME and HSC are two totally different types of workouts. ME is total body and HSC is circuit. Stick with total body with Day 1.
I think with Day 5 you should do total body again. You have way too much cardio-type workouts here.
Click to expand...

What is the difference between a total body and a circuit workout? Will the two deliver the same results, ie: leaner, more toned body? I thought since they were both high-rep/low-weight, they were the same?

Also, I am so afraid not to do some form of cardio everyday for fear of weight gain. Should I drop my calories on non-cardio days?
 
ksg68 said:
First, thank you so much for your advice! I appreciate the rotation and am excited to do something different. I do have a couple of questions for you.



What is the difference between a total body and a circuit workout? Will the two deliver the same results, ie: leaner, more toned body? I thought since they were both high-rep/low-weight, they were the same?

Also, I am so afraid not to do some form of cardio everyday for fear of weight gain. Should I drop my calories on non-cardio days?
Click to expand...

Total body = All weights, work every body part, low weight, high reps.

Circuit = Cardio & weight intervals.

Big difference there.

And seriously, cardio is totally overrated. Follow the rotation as is and see how your body responds to it. And yes, you can incorporate my new rotation with what you are doing. I mentioned that is the explanation I gave you in this thread. That rotation is similar to what you are doing now.
 
I'll admit, I love my cardio! I also love the GS series and am excited to try your rotation.

When you were building your body, what rotation was the most effective for you? You look so great!

Thank you!!
 
ksg68 said:
I'll admit, I love my cardio! I also love the GS series and am excited to try your rotation.

When you were building your body, what rotation was the most effective for you? You look so great!

Thank you!!
Click to expand...

Honestly, it wasn't a Cathe rotation or one I wrote. It was one I got from Chad Waterbury and it was at T-Nation.com that I got it from. It is similar to STS, but you don't do all that endurance training. I do it at least once a year.

GS series also did a good job building muscle for me. I love that series.
 
debbie, is that rotation available? and thanks so much for all the stuff you post for us here.

can someone tell my about GS? everyone seems to really like it, but i have no idea what it is like. and i love STS , i don't even want to do other weight workouts now. it feels kinda like a waste of time after STS.
cathy
 
drover said:
debbie, is that rotation available? and thanks so much for all the stuff you post for us here.

can someone tell my about GS? everyone seems to really like it, but i have no idea what it is like. and i love STS , i don't even want to do other weight workouts now. it feels kinda like a waste of time after STS.
cathy
Click to expand...

GS is a 3 day split of wts. one for legs, one for chest and tris and one for back and biceps.
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top