I feel so guilty!!!!!!!!!!!!!!

L

lora-kate1

Cathlete
Before I say anything let me say that I love all of Cathe's workouts and this is in no way a critique of STS.

However, I have been feeling over the last little while pretty worn out with the STS workouts. I find that some of the workouts that are close to an hour in length (and sometimes more) ultimately really draining and I seem to be getting continual knots in my back, shoulders, hips and thighs (I have always been susceptible to these and use the foam roller etc). I am getting stronger but the tradeoff is wearing me down. My goals are to be lean and toned and though I definitely appreciate the strength and commitment that it takes to look like Cathe and her amazing crew (and many of the success stories) I don't strive to duplicate those results to that degree (and probably couldn't even if I tried). I want to be stronger but don't really want bigger muscles.

I wish that the weight workouts were at most 45 minutes in length and then adding a short cardio in the a.m. would be possible and on the days I didn't do weights I could to some type of stretching/yoga. I have thought of trying to cut and paste a shorter workout or doing a different split and doing only two of the sts workouts over 7 days then adding a short body weight workout for my third weight day. I also keep reading that it would be ineffective to do this and would negate everything that STS is striving to achieve.

In the past I have tried one body part per day (about 20 minutes total except legs was about 60 minutes) and don't know how people do it. I am so sore and don't really get how all these oxygen fitness models do it long term. My view in to get it done as fast as possible and not have to groan as I roll out of bed in the morning.

Help!! Am I alone here? From all the posts I've read it seems like I am. I am actually in pretty some might say really good shape and fairly strong but have just entered my 40s and my body has become very unforgiving food wise (which was never an issue before). Ugh.

Can anyone relate or should I just deal with it and jump on the 3 hours per week weight workouts plus 3 cardio workouts plus abs 2-3 times per week plus yoga when I can fit it in?
 
I understand completely. The idea of an hour-long, tough workout, three days a week, can be quite daunting.

I'm just into week 2 of Meso 1 now (after having the STS series since preorders), and part of the reason I waited so long is that I just couldn't bring myself to want to work out that long and hard.

IMO, you could easily skip some of the exercises in each workout (especially the smaller-muscle-group exercises in the upper-body workouts) and achieve good results. STS doesn't have to be an "all-or-nothing" proposition. Changing things up doesn't mean negating everything STS is striving to achieve (that would be NOT doing STS at all, IMO).

Make it work for you. (IMO, once we have a program in our hands, it's OUR workout, and we can adapt it to use as we wish: no guilt allowed! For example, I'm not doing, nor do I intend to do, the 1RM tests. I've found I'm pretty good at choosing a weight that has me reaching failure on the last or second-to-last rep. Will I get the same results as someone who goes through the 1RM process? I don't know, and I don't care.)

From your post, I think that yoga would be a very beneficial addition to your rotation. Also, a high-intensity workout program is apt to make you more tired, and in need of maybe naps or additional sleep. Having a 'siesta' mid-day on weight training days--if you train in the morning--or the day after, wouldn't be a bad idea. If it's hot in your neck of the woods, the weather can also add to that feeling of fatigue (another good reason for a siesta!)

A schedule of three days of STS strength + three days of cardio + abs 2-3 days a week + yoga sounds quite packed. I'd suggest combining core and yoga by doing yoga workouts that have some core work in them (many of them do). And if you are attentive to your posture and keeping your core braced when lifting, you are already getting core work within the STS program itself. And there are quite a few moves that require balance (the plate leg moves and some other leg moves), which also activates the core.

Also, you might find that doing cardio and weights on the same day might work out better than alternating. I've been doing a walk in the morning (speed walking or a 5k race) and a weight workout an hour or two later (after a feeding) and it's been working out good for me (but if I feel too spent to do the weight workout, I leave it 'til the next day. I definitely adapt my 'rotation' to my own rythyms).

I'm 53, and I appreciate the fact that as we get older, rest and recovery are more and more important, as is working out smart and not just hard and long. (Even professional athletes need more recovery time as they get older).

One way to gauge whether you are getting enough recovery between workouts is if you can lift the same or heavier weight for a move. If you feel like you have to drop down in weight to do the move the next time, then you may need more recovery for that muscle group. (This is something that I play by ear as well.)

HTH!
 
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Everyone is different. You need to do what works for you. If it works then it's not wrong. If it doesn't work then it's still not wrong..just not what YOU should be doing. Forget what everyone else does and even forget what STS is DESIGNED to do. Make it YOURS. Set it up so it does what YOU want it to do if the original program does not fit your needs. I am going to be starting STS in a couple of weeks and do not intend to do it completely as designed and you know what? There is nothing wrong with that so long as you enjoy what you are doing and get the results you are after! Not worth it if you are going to be miserabely sore and exhausted all the time!

JMHO! :)
 
FWIW, i think you need to fit exercise into your life in a way that works for you. If you are not having fun and it's wearing you out then why not take a break from STS and do something else? Cathe has so many different options for every kind of person to find what works for their lifestyle and goals.

I personally did not purchase the STS workouts because i just knew I wouldn't like that type of training right now but i think it's great that the option is there for everyone who likes that sort of thing.

You shouldn't feel guilty if it's not your thing right now. Maybe you will try it again somewhere down the line and have a different experience.
 
Well, I can totally relate. I love many of Cathe's workouts, but I just can't get my head into STS at all.

I don't mind lifting heavy weights. I've been in kettlebell-land for months now, and I'm very happy here! I just got SO BORED doing STS. I'd get all psyched up about it, get all ready to go, and...15 minutes in, I'm switching off the DVD player and going for a run, or just doing a shorter premix of one of Cathe's other DVDs. Or something else entirely!

My DH bought me the whole STS shebang for Christmas when it came out, and I felt a leetle bit bad about not LOVING it, but it turns out that HE likes it...so, bully for him.

Now, if you're not bored, there's nothing wrong with just doing as much of each STS workout as you like and then stopping! You'd still get results with a shorter program! Workouts shouldn't make you feel guilty. They should make you happy! So...ditch the guilt, do something you enjoy, and have a good time!
 
Don't feel guilty! As the others said, it's your workout, so do what makes you feel good. When I first did STS, I pushed myself to do every rep, etc, and did feel a little exhausted at times. I just started it again recently and realized that I don't have to do everything, and if I leave off a few reps/sets here and there, I'm still getting a good workout and don't feel overly stressed out.

I think STS is a great series, so if it's just the length of the workouts that's an issue, don't give up, just shorten them up here and there. You'll still get good results!

Be happy and good luck to you!
 
I feel the same. I finished an STS and then a CLX rotation and just wasn't into it any more. I also appreciate and love Cathe's workouts and how she and the crew look but I know I am not getting there and really don't have much interest any more. I want to be toned, flexible and I guess lean. I switched to more barre, pilates, yoga fusion work with a strength workout or premix once a week. I added some more cardio which right now means more walking. I have been walking just about every day and no longer break up my schedule into strength alternating with cardio days. I just got AeroSculpt and Aerobarre which look interesting to me. I admit it. I am no longer interested in how much heavier I can go and if I am working each muscle group to exhaustion. Maybe it will change again but right now I feel pretty good about what I am doing.
 
Hi Lora-Kate! No need to feel guilty at all. I have always encouraged everyone to listen to their own body. If the workouts are feeling too overwhelming as is, then most definitely cut them down in time and intensity. I promise you that you WILL NOT negate the effects of the entire STS program by making changes to suit your needs. What I can promise you is that by listening to your body's needs, you will get the safest and most effective program that your body is currently capable of. By doing this, you will allow your body to grow stronger over time and then quite often many realize that what once was orginally too difficult over time becomes easier when done at a pace that works for them. As you know from all of my workouts, there is never any competition with my workouts. I always encourage you to push your hardest but to respect and listen to your body. My job is to inspire you and never to dictate to you. I'd also like to encourage you not to compare yourself to anyone else but yourself. The only person who matters in all of your workouts is you. Your health, your fitness, your energy, and your results are all unique to you. Your time and energy is best spent when it is all spent on focusing on you.


As far as STS, again you do not have to do the program as is. I know you said you prefer 45 minute weight workouts and fortunately for you STS does have very many that fall into that time frame (especially in MESO 1), but if any feel too long for you, feel free to deviate and make it more doable for you by cutting back on some sets. You also mentioned feeling overwhelmed and more tired. To help with that you can either put longer rest days between your workouts (who says a workout program has to be based on 7 days? Spread it out over 10 days...it's all good), or pause your player during your workouts and take a little more recovery rest between sets, or you can do just three weeks of each mesocycle intead of four, or do less intense cardio in between workouts, or do less days of cardio per week, etc. It is all ok and yes, you will still get results, I PROMISE.

Designing STS was no different than designing any of my other workout programs....it is just another way or option of how to train to keep your muscles challenged and free from being underinspired, over adapted and even worse....sedentary.

Will STS make you bigger? No, that's not what it is designed to do. It is a system designed to take your body through phases of getting stronger. You will train in an endurance phase, then a hypertrophy phase, and then a strength phase....all of these cycles combined will give your body a complete system to enhance muscle endurance, gain lean muscle, promote better bone density, and stimulate your metabolism to burn fat more efficiently. The complete system is one of the most tried and true systems out there there to acheive levels of maximum fitness. This is not to say that if it is not followed to a "T" or to the "one rep max" that it will not be effective. It only means that you will not "systematically" reach your body's fullest potential. That is not everyones goal and therefore I encourage you to do STS in a way that you benefit from it the most. No matter how you slice these 41 workouts, you will get results because all of the workouts are made of the finest and highest quality exercises (gee, I don't mean to make this sound like a food dish, ha). Doing these exercises with modifications is still going to give a person who wants, needs and or prefers modifications a high quality workout.....not massive muscles.

So please, feel free to enjoy STS as you see fit and rest assured that you are getting a great workout, great results and feeling good every step of the way! :D




lora-kate1 said:
Before I say anything let me say that I love all of Cathe's workouts and this is in no way a critique of STS.

However, I have been feeling over the last little while pretty worn out with the STS workouts. I find that some of the workouts that are close to an hour in length (and sometimes more) ultimately really draining and I seem to be getting continual knots in my back, shoulders, hips and thighs (I have always been susceptible to these and use the foam roller etc). I am getting stronger but the tradeoff is wearing me down. My goals are to be lean and toned and though I definitely appreciate the strength and commitment that it takes to look like Cathe and her amazing crew (and many of the success stories) I don't strive to duplicate those results to that degree (and probably couldn't even if I tried). I want to be stronger but don't really want bigger muscles.

I wish that the weight workouts were at most 45 minutes in length and then adding a short cardio in the a.m. would be possible and on the days I didn't do weights I could to some type of stretching/yoga. I have thought of trying to cut and paste a shorter workout or doing a different split and doing only two of the sts workouts over 7 days then adding a short body weight workout for my third weight day. I also keep reading that it would be ineffective to do this and would negate everything that STS is striving to achieve.

In the past I have tried one body part per day (about 20 minutes total except legs was about 60 minutes) and don't know how people do it. I am so sore and don't really get how all these oxygen fitness models do it long term. My view in to get it done as fast as possible and not have to groan as I roll out of bed in the morning.

Help!! Am I alone here? From all the posts I've read it seems like I am. I am actually in pretty some might say really good shape and fairly strong but have just entered my 40s and my body has become very unforgiving food wise (which was never an issue before). Ugh.

Can anyone relate or should I just deal with it and jump on the 3 hours per week weight workouts plus 3 cardio workouts plus abs 2-3 times per week plus yoga when I can fit it in?
Click to expand...
 
Ok. The fitness models work up to it. They do a lot in terms of nutrition to get to that look. Also, have you considered having two seperate phases in your year (or even four)? What I mean is doing the 3 month version of STS as your bulking phase and then going into a cutting phase with say just two days/week of weights in a circuit?

My idea (I have no idea if this would work for you. You would just shift the days around to suit your schedule.

Phase I: Bulk/ muscle building

Day 1: STS
Day 2: Long slow burn cardio 45-60 min.
Day 3: STS
Day 4: HIIT style workout + Yoga with core
Day 5: STS
Day 6: Rest
Day 7: Rest

Phase II: Emphasis on endurance/

Day 1: Long slow burn cardio 45-60 min. walk, jog, run, bike, swim (whatever turns you on.)
Day 2: Circuit (with impact such as SJP)
Day 3: Long slow burn cardio 45-60 min.
Day 4: Yoga (no emphasis on core, more emphasis on stretching/poses)
Day 5: Circuit (Low impact such as LIC)
Day 6: HIIT style workout + core
Day 7: Rest

Just an idea, I don't know if any of this would help you or not.
 
Lora Kate
I am far from being a professional and have found myself in your spot many times as well. What Cathe said was right though.

Through trial and error, I have found my body best reponds to more Cardio, and moderate upper and lower body weights 3 times a week. I want to do STS SO bad, but, I'm just not there yet.

When I tried to do mostly weights with maybe 20 minutes cardio max, I too found myself really tired, sore, and often had to skip my work out the next day, because of being sore. I would push so hard sometimes I would end up with stupid injuries and really stressed out. What I discovered is that I am just not 'at that point yet'
My body just needs more time to adpat to muscle building and I need to work at that longer. On the flip side, give me ANY cardio segment, weather it's a half hour, hour or even longer, and I can blast through it with no problem. Cathe really makes sense when she says to bring a notebook with and jot down what works and what does not. I have been working out for years and you would think that I could handle doing squats with 30 pounds loaded on a bar bell,,, but I can't.
SO, to get up to where I need to be , I am working on 4DS quite a bit to build up more muscle, ( still doing cardio of coarse ) and one of these days, I'll be up to where I need to be to lift a 30 -bar bell set while doing squats ,, IE: Bootcamp, SJP ( I still have to use 10 pound hand weights to do those ;) ) I'm getting there though, and hope that you do as well. Modify as YOU deem necessary.
Just wanted you to know you're not alone !
 
STS as designed is not for everyone! Depending on schedules and time constraints and even just your attention span for exercise, it can be a daunting thing to look at an STS rotation, much less complete one!

I did the 6 1/2 month rotation of STS working out every day 6-7 days per week for that long. Taking my rest weeks between Mesocycles, of course! By the end, I was ready for some shorter, less intense work! I did some bodyweight work for a few weeks, then started back in on an older one of Cathe's rotations. The workouts vary in length and incorporate a wide variety of workout types, so there's no boredom factor and a rest day every week!

I do intend to hit STS again later in the year, but at the 3 1/2 month rotation! I'm hoping to have Shock Cardio by then so I can incorporate those as my cardio workouts on my alternating days!

All of Cathe's DVDs can be modified or used in pieces to accommodate your plans for you!

What good is any exercise program if you dread it everyday?

Put together YOUR workout and have fun! There are lots of experienced people here who can help you put something together if you ask. Also, you should check out the rotations forum and see what may appeal to you, if you haven't already! Some of them incorporate some of STS in different ways.

Good luck! I know you'll find what works!
 
I'm enjoying experimenting with STS this time around, playing with workout intensity, strength gains, and workout length ... these dvds are so versatile it is easy to do, and very motivating! The first time through I did the rotations exactly as planned, and that was good, but I've learned that my heavy spring travel schedule complete with many time zone changes means I don't quite recover fast enough to do the routine as written without feeling tired.

However, I've discovered that when the circumtances are challenging my body really responds well to a modified heavy weight Legs in Meso 3: three sets of deadlifts rather than four, doing one of the squat sets of four rather than both, and with a few extra seconds of rest. That puts the workout at right around 45 minutes and I alternate it with a light circuit workout the next week so as to aid recovery. Or, I'll throw in two rest days rather than one. That really works for me. This week I hit 160 on squats and 140 on deadlifts! That's despite being 48 and constantly travelling :) I get a five to ten percent strength gain in Legs pretty consistently after completing Meso 3. It takes me six or seven weeks to finish rather than a month, but who is rushing?

I absolutely love the STS series and miss it when I'm doing a rotation with anything else. Nothing wrong with modifying it to suit yourself. We are all different and our nutrition, recovery time, external stress level and everything else affects what will be best on any given day.
 
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Thanks Cathe and to everyone that responded to my thread.

It was really liberating when you suggested that you don't need to stick with a traditional seven day rotation. I have often contemplated a longer rotation but couldn't seem to find any really fit role models who had done that. I guess I will have to be that gunea pig. I am going to do a longer rotation with STS on Mondays and Fridays and a short "300" style bodyweight workout on Wednesdays. I am hoping that the "300" workout (sort of the HIIT equivalent of a weight workout) will finally give me some time to master my pushups and pullups. Mentally it feels sooooo good to only have two long weight workouts per week and then I can really give my all.

P.S. Sorry for posting in two forums. I realized after first posting in the STS forum that I probably should have posted in Open Discussion and couldn't figure out how to delete me thread. Thanks so much for posting the link Cathe.
 
I suspect you'll be really happy with the modifications, Lora-Kate - BTW, last night I did legs, about a week after my prior post (when I hit 160 on squats and 140 on deadlifts). And, despite a trip and a root canal and a longer than seven day stretch between heavy Leg workouts, I was at 160 on deadlifts, and squats 162 plus an extra rep. And no DOMS today, just tiredness. The longer recover period really helps!
 
Lora-Kate - I just wanted to say I'm really glad you started this discussion! There were some great tips from Cathe and others that I found really helpful.

I've only done Meso 1 so far but had similar concerns about getting through the entire program as designed. I've always modified systems to suit me and there were more great tips here!
 
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