Okay here's a question for you

C

Cbelle

Cathlete
Ok, the goal is to look as close to CAthe as possible given genetics and age and body build etc. To get there you'll have to lose about 20 lbs, and build some muscle. Can you do both at the same time or should you concentrate on losing hte fat and then build the muscle? And lets say you are seperating the two, how do you do that? Is the diet different? Are the workouts different? What exactly? Here would be a possible example:

Losing the weight: Follow Atkins (or maybe WW?) and do lots of cardio not so much weight lifting and maybe only endurance stuff.

Ok, the 20 lbs are gone and now its time to build the muscle:
Follow a BFL type diet, and heavy up on the weights (S&H?) ease back on the cardio.

OR do you do both at the same time by following what exactly?

Can't wait to hear from the educated crowd!
 
Great question! I'm sure you'll get tons of different opinions/feedback here since certain strategies/formulas work for some and may not work for others!

To reach your specific goal this is what I'd recommend( 6 weeks each of the following):

I'd break it down and cycle your training through 4 phases! Each having a specific cardio/strength goal!
Phase 1, I think it's best to concentrate on lowering your bodyfat first through clean eating & more pure cardio 4-5x a week that is longer in duration! I'd recommend doing 2 totalbody workouts a week!(MIS,Powerhour,Bodymax etc)

Then Phase 2 go into BFL and do upper/body split training with HIIT(lesser duration than phase 1)!(ctx upper/leaner legs/pyramid upper/lower etc)

Then Phase 3 Pure strength(coupling up bodyparts) w/ varying intensity & duration of cardio throughout the week!(60 mins pure,45 mins 30 mins/plus one interval workout-circuit max-muscle endurance bootcamp)

Final Phase one bodypart a day(weights then cardio) or cardio am and weights pm!(CTX,timesaver etc)( you may also want to consider doing longer cardio duration the last 2 weeks on this in the am to maximize your results and do your weights in the pm ) Just my $.02 HTH
 
I think you need to concentrate on three things:

1) eat as clean as possible, don't over restrict calories but go low enough to create a deficit

2) lift weights heavy enough to promote muscle growth

3) do enough cardio to burn fat

It'll probably take a couple of hours a day of exercise (both cardio and weights) plus lots of attention to diet detail to get there. I don't think these women look the way they do with a half hour a day of exercise and treats along the way if you know what I mean. ;-)

Just my $.02. :)

Kathy
 
Ok, so by clean eating do you also mean lots of protein, lower carbs sort of like BFL (egg whites and oatmeal for breakfast etc) or not caring so much what your ratios are and just making sure its all clean food? Then, which do series do you recommend for this effort? I've got them all. I guess I need nitty picky specifics. I'm thinking of doing one workout in the morning (cardio?) and another after work in the evening. I know alot of this will be trial and error and finding what works for me but I do think there is a blueprint that will at least set me on the right track. I was thinking of using S & H but am wondering if I should hold off on that til I've lost some of the bodyfat. Loved the answers! Thanks guys!
 
CBELLE,

If you are NEEDING specific answers on what to eat and how to design your own programs or what workouts will work best for you in reaching your goals, than I would HIGHLY recommend reading Tom Venuto's ebook Burn the fat and feed the muscle!www.burnthefat.com

I have no affiliation with him but from what I'm getting out of your post I feel that his book will be VERY HELPFUL & resourceful to you! There's soo many others(and I have a bunch, I love to read ;-)but his comes to mind immediatley for your concerns!

Good Luck on your goals!
 
CBelle,
How about some specifics from you? How tall are you, how much do you weigh, and do you have an idea of what your bodyfat percentage is now? What's your workout schedule and eating like now?

I'm 5'5" and currently weigh 121-123 lbs. with a bf percentage of around 14-15%. Two years ago I started out at 141 lbs. and 25% bf and it took me a total of 5 months to drop 10% bodyfat. To get from 25% bf to 20% bf on a scale of 1-10 on effort was about a 5 or 6. Now to get from 20% bf to 15% bf took about a 9 or 10 effort on my part. Just trying to give you an idea of how much detail is involved. Now maintenance hasn't been as hard for me. I still basically eat the same but have a couple of splurges a week instead of one. HTH.

Kathy
 
Fair enough, Kathyg....

I'm 5'5 145-150 lbs (I threw my scale out so not quite sure), 35 years old. I currently do cardio 6 days/wk for one hour (either Cathe videos or BodyCombat or BodyStep at the gym). I've been flitting from one weight thing to another lately not quite sure what to settle on, everything from BodyPump twice a week, to the IS series, to CTX series. Whatever I do, its always 6 days per week. I am somewhere in the vicinity of 20% BF. I totally agree, I lost a bunch of weight rather easily and got to this point with very little difficulty. Now to take it that extra bit seems downright impossible.

I'm absolutely fighting the eating thing is part of my problem. I'm not opposed to dieting along the lines of WW (more or less counting calories, eating healthy, I havent had "bad" junk food type stuff in AGES, but not being super strict on where those calories are coming from i.e. carbs, protein, fat percentages). I do fine with that type of thing. Its when you start getting into lowering carbs, protein at every meal, blah blah blah that I start to rebel. For my goals, am I going to have to suck it up and do it or not? I'll do any workout necessary with no questions asked but this eating thing is what always gets me in the end. I'll restrict the calories without any hassle but tell me I have to eat eggs and oatmeal eveyr day for breakfast and you'll have a fight on your hands.

Let me know!
 
I was thinking of doing this rotation. Let me know what you think:

Week One

S&H one body part each day in the am
30 min Cathe cardio each pm

Week Two

Ps one body part each am
30 mins Cathe cardio each pm

Week Three

Repeat Week One but add a few one hour cardios instead of 30 mins

Week Four

Repeat Week Two

This is one of CAthe's rotations for strength...can't remember which one. Its either this rotation or that 2 hrs per day for 3 months rotaion she recently made up for someone.
 
CBelle,
If you don't want to pay too close attention to diet detail, then you won't like it when I tell you it's going to be about 70% of your success. Sorry, but I've found that out. I've always worked out 75-90 minutes a day and didn't lower my bodyfat until I paid attention to what I put in my mouth. Honest truth! :) And the lower your bodyfat, the more important diet becomes.... BTW, I eat foods I like, never force myself to eat things I don't...make sure I get plenty of protein, and eat tons of veggies and fruits.

I'd do the 3 month, lose 20 lb. rotation that Cathe made up for someone. Skip the conditioning phase since you've been exercising regularly for awhile.

Edited: Yikes, I just came back from looking at Cathe's 3 month, lose 20 lbs. rotation and maybe you should start in at week 2 of the conditioning if you don't already do that level of workouts!

Kathy (who keeps checking this site for more pics! LOL!)
 
"I'll do any workout necessary with no questions asked but this eating thing is what always gets me in the end. I'll restrict the calories without any hassle but tell me I have to eat eggs and oatmeal eveyr day for breakfast and you'll have a fight on your hands."

Cbelle,
Atleast you admit that eating is your MAIN problem !It's the biggest and hardest part of the equation! You can work out til your blue in the face but the real work is in the kitchen! Soo many people put pressure on themselves to eat right! They key is to have a healthy "mindset " towards food as your fuel, moderation and portion control! Keep it Simple! There are soo many choices & specialists out there that can help you reach your goals!
Find one that WORKS for you and fits YOUR lifestyle!

Good Luck!
 
IMHO if you continually try to exercise for two hours daily, you risk over use injury and mental burnout. Not only that your appetite may soar, and your body may hold onto fat because you may be over stressing yourself. You didn't gain all that fat overnight and it isn't going away that fast either.

A lifestyle change will benefit you more in the long run. Establish healthy habits:1. Eat healthy. Find what works for you. 2. Exercise consistently and change yur routines periodically. Perhaps jump in and start a Cathe rotation for starters. ( I prefer to change up my workouts every 3-4 weeks) 3. Get enough sleep and water. 4. be patient with yourself. Changing habits takes time.

edit: for typos.


Judy
AKA "Likes2bfit"
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From what I've read, to build muscle you need an excess of calories from maintainance, to lose fat you need a calorie deficit, so in reality building muscle and losing fat simultaneously isnt exactly possible. However, continuing strength training while losing body fat can shape the muscle you do have however dont expect alot of strength gain during this time. It's also important not to equate strength with definition. I've read your muscles can become more defined from losing body fat and shaping your muscles with strength training, but you may not necessarily be any stronger.
 
I think it's more of an individual thing. I've been able to add at least 5 lbs. of muscle during maintenance. How do I know this? Because my bodyfat has decreased but my scale weight has increased. I've had my bodyfat measured with calipers, BTW.

Now maintenace is also an individual thing. I can eat 1700-2000 calories (good stuff) and not gain bodyfat. Gaining muscle while in a calorie deficit (for weightloss) is another story. Your body is too busy using the calories for survival to build any "real" muscle. Just my uneducated thoughts....and personal experience. :)

Kathy
 
Another vote for: You can't restrict calories while trying to add muscle.

Adding muscle: Lift heavy and eat a LOT of clean clean food...eat 5x a day, smaller meals. Eat more than you burn. If it is clean food and you are lifting heavy, it will be muscle, not fat.

Lose fat: restrict calories, or add lots of cardio

I did WW for fat loss a while ago, I do think I may have lost muscle, but I was pleased with the results...had to be careful to eat enough or my body held onto the pounds. Be careful you don't slow down your metabolism or you will be very unhappy with the results.

Have read Tom Venuto's articles at www.femalemuscle.com and they were good.

Have read "Lean Bodies" which I got out of the library and it was excellent.

You MUST conquer the food monster within you or you won't progress. Take some time to figure out the right thing and see what you want to eat. You need lean protein (20-30g) and complex carbs at each of your 5 meals...that's the challenge. It isn't as if we are all head over heels in love with the taste of oatmeal and egg whites. It is simply the best fueled breakfast that has been found that meets the criteria. Find your own protein/complex carb/low fat thing you are willing to eat.

I have my treats, don't get me wrong, but most of the time I am more interested in what it is going to do FOR my body so I just shovel in the healthy stuff. That is my philosophy towards food...doesn't have to be everyone's. It is only on my lips for a moment! It is in my body or its impact is on my body for much, much longer!

HTH
Jen
 
I'm getting tons of great info! Thanks everyone! It seemslike the majority of you believe I should first concentrate more on the fat loss (lots of cardio, less weights focusing on more endurance) and then build up the muscle. On that front, I found 2 of Cathe's older rotations (New Year's Resolution Rotation and the Fat Loss and Definition) that I think would work. Which do you suggest? Or maybe do one this month, the next one next month since this effort will definitely take me some time. Also, I'm thinking I'll do WW with an emphasis on the lean proteins and lower the carbs just a bit and make sure they're the good kind. then when the weight comes off I'll work more onthe muscle using PS/S&H/ and soon Hardcore! How does this sound to all you experts? You guys have been great with the answers! Thank you so much!
 
I've been occasionally using MetRx MRPs in chocolate. Should I be getting just protein powder instead? Does this one have fillers in it?
 
Your workout plans are not going to be the problem(you have the dedication for that), it's gonna be your eating(you need to find your balance and get disciplined)then the rest will fall into place through trial and error (of course)!
My best advice for you is to FOCUS on your true weakness(nutrition) and educate yourself more and apply the knowledge!

Good Luck!
 
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