How to rotate with what I have for now?

[Spyke1976]

Hello Everyone,

I'm a newbie and from the Netherlands. I have a few questions about the Cathe workouts and food choices.

My weight is 203 pounds (92 kg) and my height is 1.73 cm. It's very obvious that I'm to heavy I want to bring it down to 159 pounds. Think that's a safe weight for me for the longer term. My bodytype is Endo-Meso. What is clean eating and can I buy books about it?

The workouts from Cathe that I have are:

Core max
Muscle max
Slow & Heavy
Drill max
Stretch max
Butts & Gutts
Bootcamp & ME
Kick Max

Can I make a rotate schedule with dvd's above for example 1 month or 3 months to lose the excess bodyfat and build muscles? I don't like steproutines because my knees are weak. Is there a substite? Can someone help me with this please so I can train effective.


I'm going to the sportschool 3 times a week but I've resigned my season ticket from the sportschool because it's too expensive. It ends in September this year so I want to train at a serious level after that.

For the longer term, which workouts can I order to maintain and to further sculpt my body? Sorry if it's too long but I have to know. I would very much appreciate if someone reacts and can give me a specific answer, maybe Ms FitnessFreak?

Thanx

Spyke1976

 

[mj476]

Hi Spyke!

Welcome to the forums! Clean eating is basically eating things in their natural state - nothing processed, like out of a box; more plant-based foods. Fruits, vegetables, lean meats are all good. Tosca Reno has a clean eating book you can read about here:

http://eatcleandiet.com/Default.aspx?page=2

As to your rotation, I would start out with circuits, then total body workouts and finally splits. You could do a 3-month rotation something like this:

M - Drill Max
T - Kick Max
W - Bootcamp
T - Kick Max
F - Drill Max
S - Stretch Max 1 and Core Max 1

M - Boot Camp
T - Kick Max
W - Drill Max
T - Kick Max
F - Boot Camp
S - Stretch Max 2 and Core Max 2

You can do the above for another 2 weeks.

Total Body:

M - Muscle Max
T - Kick Max
W - Drill Max (Ultra Cardio Blast - 64 minutes)
T - Muscle Endurance
F - Boot Camp (Cardio Only and Core Only Premixes)
S - Stretch Max 3

M - Muscle Endurance
T - Drill Max (Scrambled Cardio Blast Premix - 46 mins.)
W - Muscle Max
T - Kick Max
F - Boot Camp (Cardio and Core Premixes)
S - Stretch Max 1

Repeat for 2 more weeks.

Splits:

M - S&H Chest & Back
T - Kick Max
W - S&H Legs & Abs
T - Drill Max Cardio Premix
F - S&H Bis & Tris
S - Stretch Max 1

Repeat for week 2.

Week 3:

Mon - Butts & Guts
Tues - Drill Max Cardio and all Upper Body Premix - 60 mins.)
Wed - Core Max 1 and Boot Camp Cardio Premix
Thurs - Kick Max
Friday - Muscle Max - Upper Body Only Premix (42 mins.) and Core Max 2
Saturday - Stretch Max 3

Repeat for Week 4.

Boot Camp and Drill Max only have a little bit of step in them but it's very basic choreography. You can always do the step portion on the floor.

You might want to consider getting her 4 Day Split where you do a different body part each day for 4 days (some days you do 2 body parts) and it has 4 different cardio routines to vary things. It has 2 step routines, 1 kickboxing routine and 1 boot camp routine. I know you don't like step but this one is still worth getting for the weight work and the kickbox and bootcamp workouts are great. It's great if you're short on time and has many premixes to choose from. You also might want to consider getting more cardio workouts so you don't get bored with the same workout (maybe you won't, but I just like a lot of variety and it's good to change things up).

You also might want to consider getting her STS Strength and Cardio workouts which will give you a complete set of strength and cardio workouts and which you can do for a 3 or 6 month rotation. You can read more about them in the STS Strength and Cardio forums. The cardio workouts are more like what you're looking for and you don't have to get the step ones. You can order them individually. She's going to do high intensity interval training, mixed martial arts, shock cardio circuit and step.

Here's the thread:

http://www.cathenation.com/forum/showthread.php?t=260651

I hope this is to your liking. Good luck in your weight loss journey!

Marcy

 

[Spyke1976]

Hi Marcy,

Thanks for taking your time to set up a schedule for me and the eating advice. I think this will work for now so I'm good

Thanks again!


Spyke

 

[RapidBreath]

I second all of the advice already given!

Welcome!!! As for ST Cardio, you can also buy some of them seperately. I think there will be a lot for you to choose from especially the MMA workouts. If you don't like step, can you do jump rope? I do it inside without the rope. It does look silly and is a little higher impact but it is also very intense and will get the work done.

The eating really is key. I suggest using one of the free online food tracking websites (spark or fitday or some of the others.) Watch how each food effects your body. To do that remove one food for a week and watch how your body responds keeping everything else the same. Over time you will begin to get to know what really works for or against you. For me what works against me is eating too low on the calories or protein. Also, eating white foods is especially not good. Eating clean should eliminate any of the major problems. Its usually the eats that cut fat off the body.

The trick is once you know what to do is to actually do it. I'm not perfect that way I'm working on re-losing 5 pounds I had already lost Oh well, at least I know what to do!

 

[Spyke1976]

Hi RapidBreath,

Thanks for the eating advice also. The leaving out thing is not my most favorite part, but I'll have to go trough it I guess... Your losing 5 pounds is maybe easier than the almost 50 pounds I have to loose but it comes down to the same thing, watch my diet! (a little applepie is saying: eat me Good luck with your journey also.


BR,

Spyke