Freestyle training for women

L

luv2wrkout

Member
Hi Cathe,

I have been reading some of the discussions in this forum which referenced other web sites for diet/exercise information. While doing so I read some interesting information about Freestyle training which is specifically for women. It suggests that women work their lower body 5-6 times a week and the upper body 2-3 times a week. Are you familiar with this philosophy? I have always heard that you were supposed to give body parts a rest in between weight training. According to this method, by "overtraining" the lower body, you actually burn more calories and fat because the lower body is a larger muscle group and the result is that you get smaller. I would love to get your input on this. I am trying to figure out how I would incorporate your dvds into this method of training. I honestly don't know if I could handle doing Legs & Gluts 5 days in a row!!:7

Any information would be greatly appreciated. I am pretty new to your workouts and absolutely love them!!!

Rebecca
 
I have used this method for years (i have very large legs compared with my upper body) and its worked a treat. Plus i told some ladies at the gym what i was doing, they did the same, and got great results. There is a bood called The Lower Body Solution...you should get it, its great. Hope this helps x
 
I've heard of this type of training as well. In the intro. to Cathe's workouts she usually says put a day in between this workout to let your body recover, or do this workout three times per week. I would really like to hear what Cathe's opinion is on this style of training. But I agree, I can’t imagine doing L&G 5 days in a row. I'm reluctant to purchase their book if I couldn’t incorporate Cathe's workouts to what they recommend you do.


http://www.gsnyderproductions.com/freestyle.htm

Susan C.M.
 
Hi Rebecca,
This is always a popular subject and you can do some more research by doing an advanced search under lowerbody solution ! There was alot of feedback given and personal experiences mentioned as well as video rotations recommended!
I'll provide you a link from Nice Legs post(I saved this because Clare had a great program that I bookmarked ;-)http://69.0.137.118/dc/dcboard.php?...ic_id=26676&mesg_id=26676&listing_type=search and I'll update the URL since it is now in the archives section! This link will be very helpful in explaining the lowerbody solution(freestyle)program and exercises as well as video recommendations
http://web.archive.org/web/20010626174745/http://www.virtualfit-trainer.com/LBS.htm
HTH
 
>I have used this method for years (i have very large legs
>compared with my upper body) and its worked a treat. Plus i
>told some ladies at the gym what i was doing, they did the
>same, and got great results. There is a bood called The Lower
>Body Solution...you should get it, its great. Hope this helps
>x

Thanks for the information. Do you have a specific routine that you do that incorporates Cathe's workouts? I did some more research and it said that you shouldn't do the same exercise every day, so I thought I could do either Legs & Glutes or Pyramid Lower Body M-W-F and then something else on T & TH. Perhaps not using weights on T & TH but just doing lunges etc.. with just my body weight. What do you think?
 
For more research, You may also want to check out the ya yas forum and do the search there too(lowerbody solution or freestyle) they use to have a bunch of rotations using various videos!(haven't been on that site in ages but I'm sure they are still there) All this added info will better assist you in designing your own personal program that suits your needs-educate yourself with all the necessary info and through trial and error you will be reaching your goals in no time! Have fun!
Here's a generic tuffy I had in my filing cabinet using all Cathe's
Day 1 - Power Hour plus cardio
Day 2 - Pure Strength Floor Work plus cardio
Day 3 - CTX Leaner Legs plus cardio
Day 4 - Pure Strength Floor Work plus CTX Upper Body
Day 5 - CTX Leaner Legs plus cardio
Day 6 - Pure Strength Floor Work plus cardio
Day 7 - Rest
 
Francine,

Thank you for all the information. I went ahead and ordered the Freestyle book. I'm always interested in reading different philosophies. Gary Snyder even has a certification program, so who knows...

Since you have so much information.. have you heard of www.physiquetransformation.com? The PFA (Personal Food Analysis) program?
 
Is the Freestyle book available in stores or just by mail order? (be nice to save the $5.00 S/H.)
Your-Friend-In-Fitness, DebbieH http://www.handykult.de/plaudersmilies.de/wavey.gif[/img] If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
 
Debbie - I know that it is available in the MuscleMag stores but I don't know if you have one near you. Otherwise, I have only seen it through mail order.

I just wanted to relay my experience with Freestyle training. I think that the program does work if you can stick with it. It adds up to be quite a bit of training and sometimes, time is a factor. I noticed that after about 2 weeks of doing this program consistently, I just didn't have enough energy to put into ANY of my workouts. Maybe I wasn't getting enough protein or rest. It is hard to say - everyone is different!

With Cathe's new DVD's, there are so many ways to integrate leg training into everyday. She has a million premixes and you can alternate standing and floorwork from day to day. Good luck in your decision - it can't hurt to try it! Let us know how it works for you! As a typical pear shape body person, I am always interested in ways to tone down my lower body, so if you find a rotation that works for you, please share!! ;-)
 
Thanks Sara! I don't THINK we have MuscleMag stores around here. Never heard of them before. Thanks for your thoughts on this type of training. I agree~it would require a good amount of time & energy. I teach 4X/week (Hi/Lo and endurance weight work) and I figured I could include this as 4 of my workouts using my own progarm and then incorporate 2X/week using the Freestyle depending on what is involved. Even if it is something different then what I do, I figure it might shake things up a bit. Plus, I am always trying to come up with fresh ideas for my classes. (Thank goodness for Cathe tapes! :7) I struggle with my lower body and I am always on the outlook for new ideas. Sara~thank you for your time!
Your-Friend-In-Fitness, DebbieH http://www.handykult.de/plaudersmilies.de/wavey.gif[/img] If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
 
This may be a dumb question but...

Why is this called "freestyle" training?

And how can it be possible to work (effectively, that is) a large muscle group so many times in a row with no rest & recovery period? The idea of R&R between strength or endurance work makes so much common sense to me that I can't even fathom this method.

What am I missing here -- something obvious?

http://www.click-smilies.de/sammlung0903/sport/sport-smiley-003.gif Kathy S. http://www.click-smilies.de/sammlung0903/spezial/spudniks/spudniklifter.gif...
 
Kathy and Lisa!

Pop over to the "Open Discussion" forum for a post to you from me!
Your-Friend-In-Fitness, DebbieH http://www.handykult.de/plaudersmilies.de/wavey.gif[/img] If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
 
Hi Rebecca,
Good for you and good luck on your Freestyle training! This book truly is a good investment!
Did you need info about the physique transformation site or my opinion? I always recommend this site(and www.fitday.com) to people wanting (and needing)to journal their food intake! It's wonderful motivating tool for those wanting to educating themselves in the food dept as well as being accountable for their intake! I think it's a great site and they offer a lot of free info to download!
 
Hi Sara,
Congratulations on your baby on the way!

There are soo many ways to incorporate Freestyle training into your program without it being a time factor!check out this link below in particular where he goes into training ratios for woman-you can break it down anyway you need to and customize it to your time available and also use a variety of equipment during your cardio that focuses on leg training(this could be step,kickbox,rebounding,elliptical,spinning,pilates leg series,etc) as for your leg training(or toning) you could do one or 2 bodyparts a day with 5 sets of 20!Ex each day or double them up squats(plies)-lunges--inner thigh squeeze-outter thigh lift-butt lift-front extensions-hamcurls(deadlifts) Cathe's CTX is the best for blasting the fat and then you can do your own leg training each day or couple things up going from standing to floor work! Just some ideas for you to possibly use in the future!

PS running and cycling are wonderful ways for leaning out the legs ;-)


http://www.gsnyderproductions.com/freestyle4.htm
you'll want to read all the info and on page 4 you will see the splits! Of course nothing is in stone , just a guideline, always listen to your body and customize your own program from it!
Take care!
 
Freestyle Training books

I just wanted to chime in and say that there are four books available for Freestyle Training. Freestyle Training 1 and 2, Lower Body Solution by Dayton and her new book, Total Body Solution.

The last two books incorporate the Freestyle method, but are geared towards more mature women. :) I don't have her newest book yet, but I do plan on buying it.
 
Francine,

You referenced Cathe's CTX for blasting the fat... any one in particular or just the whole series? I've heard other people say that Leaner Legs is a good one! I'm anxiously awaiting the arrival of my Freestyle book. I spoke to Gary Snyder when I called the number on his web site and he said that they have incorporated all of the information from the Galaxy Fitness Manual in with the Freestyle book. It is supposed to give tips on dieting/preparing for a figure competition.

Rebecca
 
example of Freestyle Diet and exercise program

SAMPLE HOME WORKOUT& DIET PROGRAM
Sets and repetitions listed below are for experienced trainees. Beginners: start with one set and work up gradually, progression varies with individuals as to condition, age and determination to reach personal goals.
The following workout is only a sample, which can be modified- depending upon equipment availability and exercise preferences.

Monday o Tuesday o Wednesday o Thursday o Friday o Saturday:
FORWARD LUNGE 4 X 20
REVERSE LUNGE 4 X 20
SIDE LUNGE 4 X 20 These 5-6 exercises are done in a cycle
REVERSE CROSSOVERS 4 X 20 see pages 78 & 79 in Chapter 8
INNER THIGH LUNGE 4 X 20 Time for these cycles--30 minutes max!
ROPE SQUATS (optional) 4 X 20 __________________________
LEG RAISES 5X 30 These exercises are also done in a cycle
KNEE RAISES 5 X 30 _____see Chapter 9__Time to complete- 12 mins.
REVERSE HYPER-EXT. 4 X 15
CARDIO (optional) 30 Minutes. Max.
Approx. time: Under 1 hour… with cardio- 1 hour- 15 minutes maximum

Extras on Tuesday o Thursday o Saturday:
DEADLIFT & UPRIGHT ROW 4 X 10-15
REVERSE DIPS 4 X 10-15
CURL AND PRESS 4 X 10-15
DUMBBELL ROW (one arm) 3 X 10
Approx. time: 20 minutes extra on these days

Diet and Nutrition Suggestions:
Basically your diet should consist of fish or chicken (grilled-plain), LOW glycemic
veggies and fruit, water, egg whites. No sugar, starch or any kind of sodas! A sample diet
would look something like this:
BREAKFAST: 2 eggs with multi-grain toast-plain & juice or non-fat cottage
cheese & fruit or protein shake mixed with water
MID-AM small portion of low glycemic fruit
LUNCH: tuna salad and celery & water or protein shake mixed with water
MID-PM: same as mid-am (optional)
DINNER: chicken, fish with veggies & water
EVENING: nothing after 6:00pm
 
I went to www.slimandfit.com and got their toll free number and called and ordered Freestyle book. I have started working out this way last friday after reading all this, can't wait to get the book..... Rhonda :7
 
RE: Hi Rebecca .. luv2 ...

Hi Rebecca,
I am excited, I just got my Freestyle Training for Women, book today, the exercises look neat, can't wait to try some of them out....... Rhonda :7
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top