How to change up your weight work?

[melimcn]

I tend to do total body 2x/week.

I have done the Gym Styles, and found that they don't work for my body. I gained weight with the lack of cardio, so I like circuit work to keep my heart rate up.

I think I'm in plateau. I seem to be a little pudgier around the middle than I have been in quite awhile. But I'm not sure how to adjust my routine, when typically only circuit weight work has been successful for my body.

Right now I'll do a total body on Tues, Thurs and Cardio (usually TaeBo) on M,W,F.

Any suggestions?

 

[kathryn]

I'd recommend total-body weight workouts for you 3-4 days a week (with at least one day in between). Is that working for you now?

I also think you could make GS (or any split) work for you. You say that there is not enough cardio for you with these, but that can be remedied by using them differently. I don't know how often you were using them, but try something like this:
Day 1 (whatever day you choose to start): GSL B/S/B preceded by 10-15 minutes cardio (cut out some of the bicep exercises if this makes the workout too long)
Day 2: interval cardio
Day 3: GS lower body, preceded by 10-15 minutes cardio
Day 4: steady-state cardio
Day 5: GS chest/triceps, preceded by 10-15 mn. cardio
Day 6: stretch or short cardio
Day 7: rest

Or, if you prefer circuit work, just alternate cardio and cardio/weight circuit days, with 1-2 days off per week.

HTH!

 

[EVCT]

I like what you have there, Kathryn, but will 15 minutes of cardio do it ? I've always had to do at least a half an hour to get any results. I would prefer to do less.
Ellen

 

[LauraMax]

Why don't you try a 2 body part per day split? That way you could lift 3X a week & do cardio 4X a week (or some combination thereof). Or you could do one body part per day (my preference--if only there were an extra 8 hours in the day!) 6 days a week.

IMO, if you're doing a full body routine 2X per week a plateau is pretty much inevitable. To see real gains & results you have to hit the muscle hard at least once a week.

Of course much of this depends on your goals. If you're exercising for weight loss only (which I would not personally recommend), you can stick w/what you're doing. If you're trying to tone you must incorporate at least some strength training somewhere along the line (circuit being more endurance than strength training).

I don't think 15 minutes of cardio would be enough. Standard in the fitness world is a minimum of 30 minutes 4X a week at the least (used to be 20 minutes but that's changed in maybe the last 2 years). You have to get your heart rate up for at least 30 minutes to see any kind of results.

 

[melimcn]

This is great feedback ladies, thank you!

It sounds like I need to break it down a little further and focus more on individual body parts, adding in separate cardio. and for me, it will need to be at least 30 minutes there.

I have GS BSB and C&T - not legs (which is fine with me. TaeBo gives me a solid leg workout). What if I broke out each body part from BSB and C&T, and tacked on 30 minutes cardio each day.
I have 5 days to go to this, so that seems like a logical fit....


I also think that the new video from Cathe will help accomplish this. So I'm excited for those!

 

[lederr]

Also, maybe try HIIT for your cardio. It's a lot of bang for your buck. I have increased my speed and endurance doing HIIT.

 

[kathryn]

>I like what you have there, Kathryn, but will 15 minutes of
>cardio do it ? I've always had to do at least a half an hour
>to get any results. I would prefer to do less.

The 15-minute cardio sessions before your weight workouts are to increase the metabolism, which will start out at a higher level once you hit the weights. The real cardio in this rotation is the just-cardio days.

Also, doing circuit weight workouts (moving quickly from one exercise to the next with little-to-no rest in between) is often recommended to increase fat burning.