Need some expertise re: legs/thigh reduction and which approach to take

[MarcieT]

Female, 42 years old
Smaller on top .... 34 bra size
Larger in the thigh area ... pant size of 8 and my goal is a 4 or 6. Waist is a 27.
Height: 5'5"

I ran (and only ran) for 22 years ( I know, absolutely horrible, but that's all I knew to do). Finally, two years ago, started doing other things. I'm in good cardiovascular shape with an average blood pressure of 100/60 and my latest blood work numbers, according to the doctor are "great."

My lower body is strong. I did RWH: Lift it Hiit it Legs for the first time 2 days ago (used same weights as the video instructed) and had zero soreness the following day. So, I've got the muscle ... want to keep it but wipe out that area of fat.
My goal is to lean out my thighs and butt ... get rid of that "banana roll" below the butt.

In the last 4 weeks, I've discovered Cathe and gotten on board!. I've ordered the following DVD's:
Afterburn (omgosh ... amazing)
Cardio Supersets (every time I go to do this, I grab Afterburn instead so haven't done this one yet)
Crossfire (in the mail)
Muscle Endurance/Boot Camp (in the mail)
Power Hour (in the mail)
STS: Total Body (in the mail)
Flex Train (pretty good)
XTrain Supersets (love)
xTrain All out Low Impact Hiit (in the mail)
RWH: Low Impact Hiit (seemed a little on the easy side)
Cardio Leg Blast (in the mail)
Butts and Guts (love)
RWH: Plyo (good one)
RWH: Lift it Hiit it Legs (enjoyed)
Turbo Barre (didn't do much for me)

Some of the videos are still in the mail and some I haven't gotten to. (I still allow myself to run one day per week). My favorite is Afterburn and I've been doing that one at least 2 times a week (sometimes 3 b/c it's so addictive). I love Butts and Guts as well. Flex Train works my arms. I loved Xtrain Supersets. I'm excited to get the other Xtrain videos in the mail.

My confusion is what to do when. I don't want to overtrain. I want to make sure I'm getting the right ratio of Hiit/Metabolic Training/Plyo/Weights/Cardio ... and I know some of the videos overlap (but putting them in an order to best work is where I'm struggling). I'm a teacher and a coach, so the summer allows me 6-7 days to work out. School year, my goal is 6 days per week, but during basketball season it's 5 days. One of those days I want to run. I really enjoy doing "Drench" from BeachBody Piyo .... stretches me out.

Do you suggest 3 days of metabolic (Afterburn, xtrain Supersets, Crossfire, Cardio Supersets) and 2 days of total body (Power Hour, Muscle Endurance, STS Total Body, Flex Train)? Would x-train Cardio Leg Blast be considered both? RWH: Lift it with Legs (which I really like)? Plyo? I don't need a lot of upper body work as I'm pretty slim and just doing 10-15 pound weights with some of the metabolic workouts is good for me as I don't have a desire to bulk up. I guess my main caveat is I don't want to do to much to my legs so that they don't get worn out, but want to push them enough to get a change? Does that make sense? Are there certain videos I should only do once per week or certain videos I shouldn't do back to back?

I've poured over the forums and I apologize if this question has been answered. If you could direct me to that link, I'd be very appreciative.

I love this site and appreciate your knowledge and time.

Marcie

 

[Jane Power-Grimm]

Hey Marcie, Great question...while you are waiting for Cathe's reply, thought I would mention her awesome 'Rock Bottom' Rotations. They may take the guess work out of planning your workout schedule. They have a super lower body focus (with a killer 'Bonus Butt Workout' blast!) while still balancing in some steady state cardio, hiit, and stretch. I'm thinking you could substitute your running on days Cathe has steady state workouts noted (e.g. kickbox) and , if needed, could substitute one of your Cathe DVDs for one in the rotation if it is the same type (hiit, total body or metabolic).

If it is a 5 workout type of week, my suggestion is to take one day off before and one day off after a total body or metabolic workout. Those really work the body and you may overdo it by doing a tough lower body workout immediately before or after them. I have found I can do a cardio workout (such as running) or a stretch/yoga routine on the day prior or following a total body or metabolic workout, but that's about it.

So glad you have found Cathe and I wish you the best of luck achieving your goals.

http://cathe.com/cathes-november-2013-rock-bottoms-rotation
http://cathe.com/feb-2011-rock-bottoms-rotation

 

[nckfitheart2009]

Welcome to Cathe's world! What a line up of goodies waiting to reach your home.
Good Stuff.

While you are waiting for a response, I would like to add article below. This. I hope, will help you
set up your rotation and determine the key ratio cardio/Weight. IMO getting to accurately determine
the somatotype is the base to start from. Nutrition is also important and getting to know yourself in terms of
eating habit and pattern is the key. Food is fuel ---- Energy to support training. The INTENSE one.

http://cathe.com/fitness-training-body-type-somatotype
http://cathe.com/body-type-are-you-an-apple-or-a-pear-and-why-its-important-to-know

If you like plyo, go for it it does trim/slim down lower body. It is a great training protocol cause you get both
cardio and strength at the same time. Hiit once per week is also good. You can replace one steady session for
Hiit. Hiit has proven to be more effective improving VO2 max compared to steady pace. Should you still prefer to do
some steady pace, feel free to do so.

Wish you the best of luck achieving your goal

 

[tlc93]

Welcome!! You def have some excellent workouts coming your way. Cardio Supersets is one of my favorites...check it out. Also Athletic Training is similar to Afterburn but not as intense. I agree with the Rock bottoms rotation too. It's an excellent rotation for the lower half and seriously works the glutes. Love it! I hope others chime in as well.

 

[MarcieT]

Welcome to Cathe's world! What a line up of goodies waiting to reach your home.
Good Stuff.

While you are waiting for a response, I would like to add article below. This. I hope, will help you
set up your rotation and determine the key ratio cardio/Weight. IMO getting to accurately determine
the somatotype is the base to start from. Nutrition is also important and getting to know yourself in terms of
eating habit and pattern is the key. Food is fuel ---- Energy to support training. The INTENSE one.

http://cathe.com/fitness-training-body-type-somatotype
http://cathe.com/body-type-are-you-an-apple-or-a-pear-and-why-its-important-to-know

If you like plyo, go for it it does trim/slim down lower body. It is a great training protocol cause you get both
cardio and strength at the same time. Hiit once per week is also good. You can replace one steady session for
Hiit. Hiit has proven to be more effective improving VO2 max compared to steady pace. Should you still prefer to do
some steady pace, feel free to do so.

Wish you the best of luck achieving your goal

Thanks for the feedback. With Hiit .... would that include Afterburn, Crossfire, Supercuts, Cardio Supersets? Are they Hiit AND Metabolic? With my body type, I think I'm understanding I need Metabolic or Hiit or Plyo 3x per week ... to get the fat off and keep muscle. Then, a lower body day and total body day? Some weeks heavy on lifting and others lighter? But, is a Total Body workout too much with all the leg stuff (or maybe go light weights for lower body on total body days)? Flex Train appears to be a total body workout that focuses more on upper body. Yoga on day 6?

 

[nckfitheart2009]

With Hiit .... would that include Afterburn, Crossfire, Supercuts, Cardio Supersets? Are they Hiit AND Metabolic? With my body type, I think I'm understanding I need Metabolic or Hiit or Plyo 3x per week ... to get the fat off and keep muscle.

Hiit are basically intervals, ideally short one. During interval you max out the effort put into your workout reaching
80-95% heart rate. Ideally setting your HR monitor to this zone, you should be earing the bleep when you reach
it. After you briefly recover and you go all out again.

Crossfire have Hiit premixes for sure and the main program 60 minutes is interval in which you alternate between
briefly going all out and recovering. That said you do not HAVE to do 60 minutes. Setting up your strength versus
cardio is entirely up to you. What is you body type if you do not mind me asking. Pear or Apple --- Ectomorph,endormorph
or mesomorph? Afterburn is a tough body weight interval. It contain drill which requires an effort to increase the heart
rate. It does stand by it's name

Plyo 3x is demanding on your joint. Being in your forties, I suggest you add some supplement as a prevention.
I take glucosamine when I do 2x plyos. I do have healthy knees but take it as a prevention.

Lastly, Have you got To the max? This one contain short premixes in the dvds. It is a challenge for the heart
If you like a great heart pump, this is one of the toughest! It is no joke. Another one which stand by its name.

 

[MarcieT]

Hiit are basically intervals, ideally short one. During interval you max out the effort put into your workout reaching
80-95% heart rate. Ideally setting your HR monitor to this zone, you should be earing the bleep when you reach
it. After you briefly recover and you go all out again.

Crossfire have Hiit premixes for sure and the main program 60 minutes is interval in which you alternate between
briefly going all out and recovering. That said you do not HAVE to do 60 minutes. Setting up your strength versus
cardio is entirely up to you. What is you body type if you do not mind me asking. Pear or Apple --- Ectomorph,endormorph
or mesomorph? Afterburn is a tough body weight interval. It contain drill which requires an effort to increase the heart
rate. It does stand by it's name

Plyo 3x is demanding on your joint. Being in your forties, I suggest you add some supplement as a prevention.
I take glucosamine when I do 2x plyos. I do have healthy knees but take it as a prevention.

Lastly, Have you got To the max? This one contain short premixes in the dvds. It is a challenge for the heart
If you like a great heart pump, this is one of the toughest! It is no joke. Another one which stand by its name.

I'm pear-shaped. I love Afterburn and have been doing it a couple times a week since I got it (4 weeks ago). Crossfire should arrive in the mail any day. I got 5 new ones yesterday. Did Power Hour, which I enjoyed. I will be committing to doing a total body type workout once a week. Going to try x-train all out low impact hiit this morning. I've seen many people talk about "To the Max" so I'm going to have to order that one. For Plyo, I don't do it 3x a week. I was thinking about adding a hiit or plyo once a week to my metabolic and strength workouts. There's no way I can do Plyo often. All that running all those years worked over my hips.

 

[nckfitheart2009]

I'm pear-shaped. I love Afterburn and have been doing it a couple times a week since I got it (4 weeks ago). Crossfire should arrive in the mail any day. I got 5 new ones yesterday. Did Power Hour, which I enjoyed. I will be committing to doing a total body type workout once a week. Going to try x-train all out low impact hiit this morning. I've seen many people talk about "To the Max" so I'm going to have to order that one. For Plyo, I don't do it 3x a week. I was thinking about adding a hiit or plyo once a week to my metabolic and strength workouts. There's no way I can do Plyo often. All that running all those years worked over my hips.

A generic set of:

• one total pure strength--- Power hour
• One running day.
• one metabolic.
• one plyo.

This above should be OK. You should be ok, depending on your goal. It depend on what your are pursuing.If you have
muscle, you should see them pop after shedding some fat with a great nutrition.ATB
Please keep us posted on your progress.