Getnfit@38, I need advice....

N

nik13

Cathlete
I hope you remember me from the MIS rotation post.... Anyway, I said that I weigh 238lbs. I haven't exercised in over a year, and my doctor said it's going to be more of a challenge for me to lose weight than a normal person, because I have PCOS.

Therefore, could you help me with a beginning rotation. I have been a lurker and realize you have been at the same weight as myself, at some point. I work a lot and I am exhausted by the time I get home. I do not want to become overwhelmed in the beginning, because I will quit for sure... but, I like to see results or I have a tendency to quit, to...

You have been probably at the place I am at, therefore I was hoping you could give me words of wisdom. (You have such wonderful posts)

I have a lot of Cathe videos, some kathy smith, and karen Voight.


Thanks for your help!
Nikki

P.s. I am looking to loose 88lbs.
 
Hi Nikki :)

I'd be glad to help you with a rotation, but it would help to know exactly which cardio videos you have and I know you have MIS, but do you have any other strength videos? If not, MIS is perfect and we CAN work with it! :)
Also, you mentioned PCOS, I'm not sure what that stands for, and if it's something we need to take in consideration when building a rotation for you, maybe I should know exactly what it is.
Lastly, if you could give me an idea of how many times/week and for how long you are looking to exercise, that will help as well. You mentioned you are tired when you get home, so are you looking for an am workout schedule between certain times, or are you looking at working out in the evenings after work?
I know it's a lot of questions, but rather than throw together something "generic" for you, if we can build the schedule/rotation around your life, you'll have a much better chance at sticking with it for the long haul.
And Nikki, I know 88lbs might seem like a lot to lose, but you will be so amazed at how fast you can melt it off with just consistent exercise. And by using weights early on, you'll tone yourself early and by the time you hit 200lbs, you won't look like it, you'll look much smaller than your actual scale weight.

Well, I'll wait for your reply, and tell me all the videos you have, even the non-Cathe, because we can utilize less intense videos easily. 100% high impact/high intensity is not necessary daily. It does your body good to keep it guessing and vary the intensity levels.

Donna
 
[font size="1" color="#FF0000"]LAST EDITED ON Jul-27-02 AT 02:44PM (Est)[/font][p]
My videos include:

CATHE:
MIS
Power Hour
Ctx
Ps series
MIC
Body Max
Cardio kicks
Step max
Circuit max

Kathy Smith:
Step tape
Time saver cardios
fat burning breakthru
kick box

Karen voights cardio sculpt.

The firms new kit

Tae boe get ripped advanced (both)

breakthru body blast


I would like to workout in the morning, but I don't know how consistent I can be.

PCOS is polycistic ovarian syndrome and it makes me retain & gain weight because of out of wack hormone & insulin levels. I need to cut down on simple sugars and keep my levels consistent. I am not diabetic, although it sounds that way.

Well I could work about 60 minutes during the week & 90minutes on the weekend. I would like to workoutas many times a week that will give me a 2lb weiht loss a week. I realize a healthy diet is 75% results.


Thanks for all your help. Is this enough information.
 
Donna, I just wanted to say that you are truly an inspiration to us all. You should be so proud of your progress!! You go girl!!

:)Stacy
 
Donna, I just wanted to say that you are truly an inspiration to us all. You should be so proud of your progress!! You go girl!!

:)Stacy
 
Give me 24hrs :)

Hi Nikki,

I wrote down all your tapes and you have a really good selection.
I'm thinking that if you are anything like me, you need to see/feel immediate results for satisfaction/gratification :) So I'm thinking maybe jumping right into a rotation of cardio/weights mixed will rev you right up and get you burning some fat, yet not overwhelm you while getting into "the flow."

One question: is Karen Voight's Cardio Sculpt a cardio/weights mix? The title sounds like it, but I want to make sure. I know Fat Burning Breakthru is.
I've had weeks of awesome results doing a short rotation (3-4 weeks) of cardio/weights blends. The key is to use as heavy a weight as you can, and boy does it get your heart rate up there and get you sweatin' buckets!

Also, call it coincidence, but no sooner did I post to you earlier than I received this months issue of Fitness Magazine, and what was in it but an article about PCOS! So I have a better understanding of it now. But even though you may be prone to holding water/fluid with this condition, in time you'll find you barely pay attention to the scale anymore! Once you realize that it takes 3500 unburned/excess calories to create 1#, and you KNOW beyond a shadow of a doubt that your eating was fine, but the scale is showing some ridiculous gain, you'll learn to just say, "yeah right!" to it and keep going. There are weeks I just laugh at my scale! :)
If you don't already record your food intake, you should start. It is an amazing tool, and will keep you conscious of what you're eating and when you're eating. I jot down everything, I find it keeps me mindful of how many veg servings did I get? How much water did I get today? You don't have to be fanatical, but it will help especially with your condition and the tendancy to retain water. You won't "freak out" some week when you know you've eaten well all week, and exercised consistently, but the scale shows a 5# gain, you'll be able to KNOW it's fluid, not an actual gain from poor eating.
Anywho, let me work on this and I'll post back tomorrow with a rotation for you to check out.
Are there any particular days you prefer to be "off" days?

Donna
 
RE: Give me 24hrs :)

[font size="1" color="#FF0000"]LAST EDITED ON Jul-28-02 AT 11:42AM (Est)[/font][p][font size="1" color="#FF0000"]LAST EDITED ON Jul-28-02 AT 11:02 AM (Est)[/font]


Lots of good information!

Okay, Yes Karen voight cardio sculpt is a mix of weights & cardio (a circuit tape). I would like days off during the week.

I forgot Imax & stepworks in my list.

Thanks so much for helping me get started again, I appreciate it.

Like Stacy said, You are a blessing to this site. You are doing wonderful. WOW You have been so persistent & consistent. You should feel extremely good about your acomplishment. What a wealth of knowledge you have acummulated along your journey. Thank you for sharing it with me. GREAT JOB!!!!

Nikki

P.S.
Should I weigh myself & tape measure, and how often?
I really need to commit to this I want it badly. Being consistent is my problem. I don't see results quick enough, I get bummed. How have you stayed so consistent?
 
RE: Give me 24hrs :)

[font size="1" color="#FF0000"]LAST EDITED ON Jul-28-02 AT 10:57AM (Est)[/font][p]OOPS!!
 
Okay~here's a draft to consider....

Nikki,
Let me know if this is "too intense" as I've been told I can be a little "over the top" sometimes. :)
I just know that in order to keep up a loss of 2lbs/week, and not starve yourself, "intense" is what it takes sometimes.
If only 1 day off is not enough, I can scale it down, but in keeping the workouts within 60 min, 6 days will probably give you the loss you're looking for.


week 1
day 1- Cardio Kicks
day 2- CTX 10-10-10/triceps/biceps
day 3- CTX Powercircuit/back
day 4- CTX Step & Intervals/chest/shoulders
day 5- CTX Leaner Legs
day 6- OFF
day 7- Circuit Max

week 2
day 1- CTX Kickbox/biceps/triceps
day 2- CTX Powercircuit/back
day 3- CTX Step & Intervals/chest/shoulders
day 4- CTX Leaner Legs
day 5- OFF
day 6- CTX 10-10-10/triceps/biceps (abs)
day 7- CTX All Step/shoulders/chest

week 3
day 1- CTX Powercircuit/back/biceps
day 2- Tae Bo Get Ripped-1
day 3- CTX Step & Intervals/chest/shoulders/triceps
day 4- CTX Leaner Legs
day 5- OFF
day 6- CTX 10-10-10/triceps/biceps/shoulders (abs)
day 7- Cardio Kicks

week 4
day 1- Kathy Smith Step
day 2- Tae Bo Get Ripped-2 (including floorwork)
day 3- PowerHour
day 4- OFF
day 5- Kathy Smith Kickboxing (including drills)
day 6- PowerHour
day 7- OFF

week 5
day 1- K.V. Cardio Sculpt
day 2- MIC (hi/lo & step)
day 3- PowerHour
day 4- Tae Bo Get Ripped-1
day 5- OFF
day 6- PowerHour
day 7- Cardio Kicks

week 6
day 1- Step Max
day 2- PowerHour
day 3- Kathy Smith Kickboxing (including drills)
day 4- Circuit Max
day 5- OFF
day 6- PowerHour
day 7- Tae Bo Get Ripped-2

*NOTE: the key to shedding your goal of 2lbs/week is going to be in using the heaviest weight possible~yet,
maintaining proper form and completing each rep/set.
Don’t cheat yourself on the weights, heavy weight will do WONDERS for toning, burning fat and increasing
your metabolism.

** weigh & measure yourself before beginning week 1, then don’t weigh or measure again until the last day
of week 6. It will be tempting, but don’t do it. :)

After this 6 weeks, if you’re still game, we’ll put together a heavy weight work rotation using PS Series & MIS.



Donna

p.s. record the weight used for each video/exercise during week 1, then at week 4, see if you can push yourself up 2-5lbs on any individual body parts/exercises. Often we get in a rut using the same poundage, when we could have broken the threshold of a higher weight, especially on biceps/triceps/chest.
 
RE: Okay~here's a draft to consider....

Also Nikki,
In going back over my workout log and weight loss log, during the time frame from 240lbs down to 200lbs, I averaged about 10lbs/month loss and according to my log, I was doing a combination of cardio 5x/week (2 of which were kickboxing) and working each body part 2x/week.
The only real difference in our rotations is that I averaged 80-90 min most days, but then again I don't work, so your work day will surely be worth the extra 20-30 min/day I spent exercising.

Whenever possible, fidget, get up and walk instead of sitting, take stairs as often as possible. Heck, some days I still play with myself and "forget" something downstairs just to make a 2nd trip up and down the stairs. :)

Let me know if you need anything else :)

Donna
p.s. and you can always email me if you prefer: [email protected]
just put something "Cathe" related in the subject line
(I'm one of those very anal about deleting messages from someone I don't know.)
 
THANK YOU!

Donna

Thank you for the time you spent, putting this together. I am going to start today. I will keep you posted.

kindest regards.
Nikki
 
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