Is a goal of 6x/week too much?

[winter2b]

I appreciate the feedback earlier on getting started again. As I'm sitting here with my "fat-pants" feeling a little snug...I'm feeling real motivated to get working out again - and back to following weight watchers.

I am trying to get myself back in the swing of things...and I would like to lose 25-30 pounds around a size 6 or so would be nice(depending on how it comes off)...and I want to have an aggressive routine to accomplish this in a decent period of time. Is starting out with 6 days a week for a rotation setting myself up for failure? I had thought of using Oprah's boot camp theory of 8 workouts per week (by doing a small cardio session on two of my weight training days).

Also - when setting up my rotation, what type of balance should I aim for? Does something like this look good?

4 - 1 hour cardio workouts + 2 days of core max
2 - full body toning & 20-30 minute elliptical or bike ride

Or should I do 3 days of toning alternating upper and lower body? I know that the cardio is important for fat burning, but also that weights are important for increasing metabolism and muscle mass...

Thoughts? I only have limited videos (body blast series, CTX (not my fave at all), and some things taped from FitTV, so when I look at the rotations Cathe has posted for fat-loss rotations, I don't have several of the videos....

Thanks,
Amy

 

[CurlyQ]

How long has it been since you've exercised? If it's been longer than 6 months I'd shoot for 3-4 days/wk for the fist 2 weeks then add a day and do 4-5 in the second 2 weeks. I say this because your tendons and ligaments will need to strengthen before you can really train them rigorously with weights otherwise you risk tendonitis or stress fractures.

During the first month I'd focus on circuit style workouts since the weight portions are short with sets/reps and can be easily modified. This is also the best training for increasing cardio capacity and metabolism - it also has the best "after burn" of any style workout (meaning you'll burn lots of calories after you're done - always a good thing )

 

[winter2b]

I know this is probably a stupid question, but do circuit workouts include weights with them? So would these include things like the CTX or Timesaver? Can you give examples of some Cathe workoouts that are circuit style?

Also, it has not been 6 months - more like 3 since I have worked out consistently. Do you still think 4-5 workouts per week is a better goal?

Thanks - I appreciate your help!!!

 

[midnight]

I would definitely agree wih CurlyQ's post especially with regard to the circuit training as you need both cardio and resistance training to lose weight. I also would add a longer than normal warmup and cool down/stretch to gradually get used to doing the higher intensity work and then taking the time to return your heart rate to normal and to stretch to improve your flexibility and help prevent injuries as you begin to progress in your workout. Too much to soon and you're setting yourself up for overuse injuries and discouragement.

--Lois

 

[Snazzy]

I agree it may be better to work up to 6X a week. Once you've raised your stamina, that shouldn't be too much, as long as you do give yourself one complete day of rest.

Training 6X a week could mean you'll need a week off sooner than if you trained 4-5 times a week. Your body will let you know when it's tired and wanting a rest. Listen to it!

 

[CurlyQ]

circuit style workouts include weights, they typically go from a cardio circuit, to upper body weight work, to lower body work, (sometimes to core), and then back to cardio to repeat the circuits doing different exercises each time. I don't have many of Cathe's older workouts but the newer ones include:

Easy to harder (in my opinion):

Cardio & Weights
Step, Jump & Pump
High step challenge
Bootcamp
High step training Advanced
Terminator

Timesaver would be a good one to start with since its shorter workouts that focus on individual muscle groups with cardio to start. Listen to your body, it will tell you if you're doing too much too soon. Congrats on making the effort to exercise again, you'll feel great in no time