FitnessFreak, can you advise?

Melclear

Melclear

Cathlete
First off, like many others on this site, I thank you for your excellent rotations. I have just finished your recent 1-body-part-a-day rotation and saw great results: lost some inches and definitely gained strength and definition. After working out several years, I have finally learned that more/heavy weight training and shorter cardio is what works best for me.

So here is my question -- what do I do now? I know I need to stop the 1-body-part-a-day for a while and change up the routine (my body is definitely telling me to do that), but I'm not sure what kind of rotation to mix in so that I get the results I am looking for (still need to lose about 15 pounds and I also want muscle definition).

Do you have any recommendations for the kinds of rotations I can mix in for best results? I'm not asking for you to create whole new rotations (although you are welcome to if you have time :), but I'm hoping for some more general advice.

Thanks so much!

Mel
 
Hi Mel!
If you body is telling you that you need a break, then that's what you should do. I would do one of two things:

1. Take a week off - no workouts, not cardio. Let the body rest and recover.

Or

2. Do more of an endurance type rotation that includes weight work about three times a week such as the following rotation:

http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=7&topic_id=4341&mesg_id=4341&page=

How long have you been working out without a week break? If you can't remember when you've had that long of a break, then I would opt for Option #1 and then go back to doing one body part workouts again.
 
Thanks so much Debbie! It's only been about 2.5 months since my last full week off, so I don't think I'm ready for that quite yet. I just noticed my concentration waning during the weight segments and also it was taking longer and longer for my muscles to recover (so I had to add in an extra rest day here and there).

The rotation you pasted in looks great, but I don't have several of the workouts. The cardio subs are easy for me, but I don't have Power Hour, Muscle Endurance, Muscle Max, or MIS. I do have SH, GS, Pyramids, SS/PP, and most of Cathe's other workouts. Can you recommend some subs (premixes or mish-moshes are fine if that's what it takes for an endurance workout).

And then one last question -- do you think it's ok to go back to one body part after 1 month of the endurance rotation?

Thank you so much for the personal response. You made my day!

Mel
 
You should take a week break after every 8 weeks of workouts. That's usually rule of thumb. I'm guilty of not following that rule, however. LOL!

GS and SH are definitely NOT endurance. Do you have the CTX series? That's endurance training. You could use the upper body split workout in place of ME, PH, MM or MIS and use Leaner Legs for the leg days. SS/PP are borderline endurance/muscle building. It depends on how heavy you go with these two workouts. The premixes are excellent and usually you can get a great burn with them going light. That would be considered endurance if you don't take much rest and use the weights Cathe uses or lighter.

After the 4th week of endurance I'd go back to a one-body part a week rotation if your body likes that way of training.
 
This looks great!! I am also currently following your One-Body part a day Rotation II, so far I am loving every minute of it, on W2 now. :) I am also starting to see little changes here and there, I think I finally found the type of training my body needs, Thanks Again!!

"Today is a Gift, Have Fun"

~Jennifer~



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Trust in the LORD with all your heart.

hi debbie, how ya doin? i am trying to incorporate more weights and less cardio. however, i did do IMAX3 yesterday and just about died. that is so hard. my feet were killing me afterwards. i am on my 3rd pair of new shoes in 4mon. and my feet still hurt after cathe's cardio. do you suppose it is just too much for my 52 yr. old feet to do all the jumping in her workouts? i really like it and it doesn't hurt anywhere else, just my feet. i'm thinking maybe i should not do the whole workouts, maybe do the premixes. what do you think?
cathy
 
What kind of shoes are you using? You shouldn't be going through shoes that fast. Try doing a search on the forums, Cathe mentioned in one of her responses to someone's question awhile back that she uses inserts (I think they're gel) inside her shoes. She gave the brand and I remember looking them up online. I use the Ryka Enlight II shoes with custom made arch supports and I have no problems.

Ashley
 
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