GS + 4DS - Cardio = Results?!?

M

mnglamourgirl

Cathlete
I have to admit I've been a HUGE skeptic about weight training. Afraid of building large muscles, bulking up, etc. Well, after reading some of the posts re: STS and other articles, I thought I'd dump the cardio and go for the weights, and HEAVY weights at that. Well, guess what?! I'm LOVING the results!! While I still have a ways to go, I'm more defined than I've ever been, something I thought a ton of cardio would bring me. I also look forward (GASP!) to getting up early, 4:15 a.m., and working out, keeping me more consistent than I've ever been.

The workouts are short, but intense, another bonus because I don't have the time or the desire, quite frankly, for 60-90 minute workouts. I'm so excited for STS and can't wait to see what kind of results I get.

Anyways, for those of you who are afraid to lift heavy, I say go for it! You may surprise yourself! :)

Terri
 
Hello Terri,

How did you combine GS with 4DS in a rotation to get the desired results? And what poundage did you use, same as Cathe or heavier?

Yen
 
I started with GS every other day. On leg day, I'd sometimes switch to B&G or L&G. After about 5 weeks of GS, I thought my muscles needed a change. So, now I'm doing 4DS with a schedule of two days on, one day off. I use Cathe's weights as a guideline, usually a few pounds less. However, that's heavier than I've lifted in the past.

My new motto: change up your routine and lift heavier than before.

Terri
 
Good Morning
When I started cutting my cardio down to 3 days a week 2 30 min and one 1hr cardio, I got tremendous results! I Have a rotation that alters gym style and 4ds if anyone is interested:)
Randi
 
Hi! I would be interested both on your rotation and what your daily tipical diet looks like to get your tremendous results. Thank you!

Lourdes
 
Randidiane,
I would also be interested in getting your rotation. You look fabbo!

Jeanette
 
I'm not randidiane, but what works for me is quite simple:

Lean protein, usually egg whites, for breakfast
WW english muffin

Lunches & Dinner:
3-4 oz. of a lean protein
1/2 cup. of a whole grain
1 cup veggies

Snacks:
Any lean protein (almonds, cottage cheese, protein shake, etc.)
Fresh fruit

Keeping it simple really helps to stay on track as well as the grocery bill!
Terri
 
Randidiane,

Count me in as another person curious about your rotation! Maybe you should post it in the Rotations Forum? Just an idea.

Thanks!
Sandra
 
I don't follow the workouts on the days I have them scheduled somtimes. Some of the the workouts are pretty long and I usually do those either when i'm off work or I have a short work day



This is my rotation this week
4DS HIS Circuit b&g ankle weight abs
4DS cardio power (KB and BC)4DS calves and GS Legs floorwork
Body max 2 cardio only BM2 abs
4DS Chest shoulders Tris
4DS Back and Bi's b&g stability ball abs
4DS Legs plus S&H Legs

I'm kind of following Cathe's Feb rotation but different workouts

Week 2:
4DS LIS Circuit plus abs
Imax 3
KickMax plus B&G floorwork, Core Max #1
Gym style Chest and Tri's
GS Back Shoulders and Bis CM #2
GS Legs

Week 2:
4DS Kickbox plus upperbody
Bootcamp lower body circuit premix plus 4ds calves Core Max #3
4DS Double Cardio
4DS back and chest CM tough core
4DS bis tris and shoulders
4ds Legs plus legs and glutes ankle weight work CM balanced core

Week 4:
4DS Bootcamp plus upperbody abs
Kick punch and crunch abs plus 4DS legs
Any Cardio fusion premix
GS Legs
GS Bi's and Tris CM balanced core
GS Chest shoulders and back

Week 5:
4DS Total Body
KM
Imax 3 plus 4DS Triceps LIS abs only
4DS KIckbox legs and core
4DS Back and shoulders
4DS chest and bi's CM tough core
I eat breakfast kashi cereal w/ protien bar
Lunch turkey sandwich on wheat w/ saled
snack oatmeal or some kind of healthy carb w/fruit
after 3pm I stop eating all kind of carbs
dinner any kind of meat w/ veggies
snack if i'm hungrey b/4 bed is a protien shake
Terri we almost have the same eating menu:)
HTH
Randi
 
Thank you for posting this.

On the 4DS, for instance, when you have back and shoulders, do you just fast forward to do all the back only? Then do all shoulders?

Jeanette
 
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