Help Cathe..confused about what to do??

G

groundhog

Cathlete
hi Cathe !!! I read on another post that you were explaining rotation to someone else on this site but I am still not quite understanding...PLEASE HELP... I've been doing the firm for about 3 years, just started getting into Cathe (looking for a intensity change). I need to lose about 15 pounds, am pear shaped and have a hard time putting on muscle definition. I want to be well defined, without having to flex..know what I mean?? Something similar to your definition, Madonna's... (shes got great arms:) Please help... tell me what to do to get really buff..thanks..you rock!!!
 
Hi Groundhog! Unfortunately there really is no exact formula. Try to start with the following:

Two moderate-to-hard cardio workouts per week
Two non-consecutive hard cardio workouts per week
One very intense interval workout per week
One total body weight training workout per week (ie: MIS)
One tough all upper body weights per week (ie: pyramid upper body)
One tough lower body weights per week (ie: pyramid lower body)

To get the defined look without flexing your diet it soooo critical. Eat about 6 clean small meals per day. The cleaner the better.

This is your starting point. Remember to vary your cardio workouts, eat a little extra protein, drink a lot of water, and sleep well too. After 4 to 6 weeks, note your progress and evaluate what stays the same and what needs more of this or less of that etc (for both diet and exercise). Good Luck!
 
Oooohhh....Thank you so much, Cathe. This really breaks it down so that even I :+ can understand what you were getting at! This is JUST what I've been looking for to get into the size clothing I used to be in.
 
Hi Ashley! You need to chose cardio activities that you enjoy or you simply will not stick with the program for any length of time. Any cardio activity can be as hard or easy as you want it to be based on the efforts you put into it so there is no designated activity per description. For example, you can make an interval workout with running, hi/lo impact, step, kickboxing, etc. You can also take these same activities and create moderate to hard or very hard workouts with them. But to give you some ideas, if I were to take a sampler of my existing workouts (as they are) and put them in these categories for you (assuming you are not going to modify the workout itself), here is how I would lable them.

Interval................(Imax 2)
Moderate-to-hard........(Power Max, CTX Kickbox)
Hard workouts...........(KPC, MIC)

Hope this helps!
 
Cathe

I really glad you answered these questions. I want to purchase bootcamp, CTX series, ME, and power hour, what does boot camp and muscle endurace and power hour fall under? such as are they cardio, or interaval or training? Also what do you recommend to start with pure strength or pyrmamid?

paola
 
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