Help with Scheduling

[Annabelle2]

I think I need to increase my cardio, I generally do 3 one hour cardio sessions a week - one interval, one hilo and one kickbox. I am wondering how you that do 5 to 6 cardios a week get it all in with your weight training. For my weight training I usually do an intense upper body workout, and intense lower body workout and a total body workout once a week. I usually exercise for an hour to an hour 15 minutes. I have (tops) an hour and a half to workout in the morning but could squeeze in an extra 30 min to an hour in the evenings. Is it as effective to do weight training in the mornings and then do a couple of extra cardios in the evening? I am taking suggestions and would like to see some of your schedules!!!

Also for all of you doing Freestyle - when you say your work your legs every day are you talking about added weight work or are you counting your cardio as legwork also.

Thank you so much!

 

[clareMc]

Kathy:

your current program already sounds ideal and fabulous!

Why do you think you need more cardio? I mean, you could always do more should you wish to, but for cardiovascular health, you are already right on the money.

If you insisted on adding more, (and you would have to watch out for signs of over-training and increased fatigue), there are two ways to do it that I can see.

Firstly, you could make the most of Cathe's CTX cardios. One of those right before the intense upper body workout and before the intense lower body workout. This works out at about 1 hour and 30 mins.

Alternatively, you usse Slow & heavy or CTX upper body split and do 5 days of cardio, then work a body part or two body parts after each cardio session, then add another two days of intense lower and intense upper body training.

My schedules are hopeless right now, i can't stick to anythng, so i really can't share, but it might look something like this (alter as necessary to taste):

Mon: Imax 2 + S&H shoulders
Tues: CTX Kickbox and S&H Back and Chest
Weds: CTX Power Circuit (works legs) and S&H Biceps
Thurs: CTX 10 10 10 + S&H Triceps
Fri: LL or PS legs or L&G or PLB
Sat: Your hi-lo or KPC or Cardio kicks + PUB or CTX Upper Body Split
Sun: Rest

This totals 5 cardios, and works each body part twice.

This would be quite tiring for me since I never manage more than 5 workouts per week, but depending on energy levels, it is do-able.

Clare

 

[Annabelle2]

Clare - I think I need more cardio because I really need to work on my lower stomach pooch and my upper thighs. I have tried many things to get smaller there and I am thinking that I need more cardio. I eat well and build muscle easily, I also want to get down to about 16% body fat. It seems like I work my legs to death and the fat doesn't come off so I thought a little extra cardio might work. I read that some people do cardio 5 to 6 times a week and I only do 3 so I though I would try it. The problem is where to add, I don't want to change the things I am already doing.

Thank you so much for your suggestions, I like the one about adding the CTX cardio.

 

[clareMc]

Hey Kathy:

you know what's great for legs? Hiking and running. Truly, I am never leaner than during and after a backpacking and hiking trip with my husband. My legs are steel during these trips. Legs are meant to move, right? Not just stand still and be weight trained. And you say you are working your legs to death and it just 'aint shifting. So, why not try making your legs do all the work and during an activity that legs are designed for?!!!

I love to be outside hiking around, it seems more natural to me ssometimes than sweating it out at home in front of the TV. And an added bonus are the views, the company, the fresh air and the sunlight on my skin that helps me shake off the blues and be happy to be alive. I listen to books on tape while I am power walking and it feeds my brain and thoughts too. I love it. In fact I am heading out for a 2 hour walk in just a minute. Can you find time to hike at weekends? Maybe do your shopping with a backpack so you can walk to the shops and hike it all home. Hills are excellent training for legs. And when did you ever see fat on the legs of a distance runner?

I walked last week for 1 hour and 30 minutes and I didn't feel I had really pushed it but the next day my legs and butt really felt it, so the change in activity really does you good too.

To get out walking and hiking also takes your mind off the "I gotta get rid of this thigh jiggle" vicious circle of negative thought: you are out and about and there are just a million more important things to see and think about, it kind of puts things into perspective while you are also doing your body, and soul, some good.

Well, hope this is of help, see ya

Clare

 

[Annabelle2]

Clare - thank you! I have been thinking about running 2 or 3 times a week in the evenings - the hiking is a good idea also. You know, I wish I didn't have to work, I think I would do something physical all day long - too bad I am not a construction worker!

 

[mogambo]

Careful what you wish for!


I think you're doing plenty of cardio. I do agree you can do some of the shorter ones, but you will probably get more blubber-blasting mileage out of reducing extraneous calories just a little more, or increasing your informal activity level like others are suggesting. Those last bits of fat are veeeeeery stubborn.