Question for KathyH
- Thread starter rcook
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FitnessGoddess
Cathlete
Hey Rhonad,
Before Kathy answers, I thought she might want to know how many days a week you are lifting now.
Before Kathy answers, I thought she might want to know how many days a week you are lifting now.
Hi Rhonda! I normally lift 4 days a week. When I first started on BodyRX this was my program below b/c I wanted to surpass 15#s & get more definition in my legs. I've definitely gotten there. Now I have all the muscle that I want so I've been doing Cycle 1 & 2 exactly as I've written below but in Cycle 3 I mostly used MIS, PH, ME, Boot Camp all the muscle endurance tapes & added more cardio. I've cut out Cycle 4. I cycle every 6 wks. so I never plateau.
Cycle 1: Slow & Heavy tapes: I lift the heaviest that I can that would be 25# dumbbells. However, I work it differently than Cathe. I'll do her exercises but I take a 3 min. rest in between each set; 3 sets of 6-8 only. Day 1: chest/biceps; Day 2: legs/abs (here I do Slow & Heavy + PLB stability ball); Day 3: back + triceps; Day 4: shoulders/abs (I really blast my shoulders; do much more than Cathe does). For cardio I only do IMAX2 for 1 day. My Sat. I devote to yoga b/c I w/all this lifting going on I need to more flexibility & stretching.
Cycle 2: Pure Strength series: I take Cathe's exercises only I do 4 sets 10 reps for chest & back & do 5 sets for shoulders/biceps/triceps. Day 1: chest/shoulders/triceps; Day 2: Legs/abs; Day 3: back/biceps/abs & here's where I do 2x of cardio.
Cycle 3: I take exercises from MIS but doing 5 sets for chest/back & doing 6 sets for shoulders/biceps/triceps. For legs I'll squat more sets than Cathe as well as plie squats, etc.
Cycle 4: MIS, PH, ME, Boot Camp, IMAX2, kickboxing, yoga, pilates using a resistance band.
I hope this has helped you. I don't know you so I don't know what your goals are & how you want to work it. I would get the Pure Strength series as well as Slow & Heavy. You can see how much variety I have in my program. If I can be of more help, just give a holler. Best, Kathy:7
Cycle 1: Slow & Heavy tapes: I lift the heaviest that I can that would be 25# dumbbells. However, I work it differently than Cathe. I'll do her exercises but I take a 3 min. rest in between each set; 3 sets of 6-8 only. Day 1: chest/biceps; Day 2: legs/abs (here I do Slow & Heavy + PLB stability ball); Day 3: back + triceps; Day 4: shoulders/abs (I really blast my shoulders; do much more than Cathe does). For cardio I only do IMAX2 for 1 day. My Sat. I devote to yoga b/c I w/all this lifting going on I need to more flexibility & stretching.
Cycle 2: Pure Strength series: I take Cathe's exercises only I do 4 sets 10 reps for chest & back & do 5 sets for shoulders/biceps/triceps. Day 1: chest/shoulders/triceps; Day 2: Legs/abs; Day 3: back/biceps/abs & here's where I do 2x of cardio.
Cycle 3: I take exercises from MIS but doing 5 sets for chest/back & doing 6 sets for shoulders/biceps/triceps. For legs I'll squat more sets than Cathe as well as plie squats, etc.
Cycle 4: MIS, PH, ME, Boot Camp, IMAX2, kickboxing, yoga, pilates using a resistance band.
I hope this has helped you. I don't know you so I don't know what your goals are & how you want to work it. I would get the Pure Strength series as well as Slow & Heavy. You can see how much variety I have in my program. If I can be of more help, just give a holler. Best, Kathy:7
Thanks so much KathyH, I just printed it so I can check it out more closely later. I knew you said you increased weights and decreased cardio, so I decided to give that a try, adding another day of weights instead of cardio.
And thanks for letting me know your there to help with questions :7 ... be talking to ya soon :7 .... thanks agian Rhonda :*
And thanks for letting me know your there to help with questions :7 ... be talking to ya soon :7 .... thanks agian Rhonda :*
Rhonda, I want to encourage you also to keep a food diary. I never thought this was that important until I started gaining more weight than I wanted to in my tush and thighs the past 3-4 months. (yes I'm pregnant, but this weight is not going to the baby!!). Since I've been logging every bite that goes into my mouth it has made me VERY aware of my calories and how quickly they add up!! I'm also listing protein and carb content of all the foods and if I don't have access to that information...it's not going in my mouth. Since I've been doing this, I've even had more energy for my workouts (which I thought was slipping due to pregnancy...turns out much of it was food!) I'm eating much better quality food and much lower calorie.
I found your earlier thread (loriharts) very interesting as I am also 5'2 and 3/4. I'm around 115 now (was 100-105 prior to pregnancy) and when I happened to turn around to get a towel in the bathroom the other day I "viewed" my posterior side in the mirror. I shouldn't have looked....I will never undress again, nope no more showers for me. The point that I'm getting at is.....our bone structure is all so different that one 5'2 person can carry the weight very well distributed and have none of that cellulite type ripply stuff on her upper thighs, but if I go over 105 it starts appearing (and it's not pretty). When I get eating under control, those little ripply, upchucking looking, dimples disappear. I'm small boned, so it shows up right away when a little weight comes on board. A larger boned person may carry quite a bit more weight and look wonderful, so be careful of comparisons!!!
Briee
I found your earlier thread (loriharts) very interesting as I am also 5'2 and 3/4. I'm around 115 now (was 100-105 prior to pregnancy) and when I happened to turn around to get a towel in the bathroom the other day I "viewed" my posterior side in the mirror. I shouldn't have looked....I will never undress again, nope no more showers for me. The point that I'm getting at is.....our bone structure is all so different that one 5'2 person can carry the weight very well distributed and have none of that cellulite type ripply stuff on her upper thighs, but if I go over 105 it starts appearing (and it's not pretty). When I get eating under control, those little ripply, upchucking looking, dimples disappear. I'm small boned, so it shows up right away when a little weight comes on board. A larger boned person may carry quite a bit more weight and look wonderful, so be careful of comparisons!!!
Briee
So KathyH,
Do you have any recent pictures of yourself since all your hard work, and some pictures of before ? I would love to see where you were, and where your at now. I don't have any recent ones of me right now, but I will after vacation, vacation starts next saturday :7 ..... Thanks Rhonda :7 :7
also .. on the first cycle on the chest/biceps, is this from both slow and heavy and PLB ? I will eventually get PLB too, but since the DVDs are 50 dollars each, I have to spread them out to buy them :7 ....
Do you have any recent pictures of yourself since all your hard work, and some pictures of before ? I would love to see where you were, and where your at now. I don't have any recent ones of me right now, but I will after vacation, vacation starts next saturday :7 ..... Thanks Rhonda :7 :7
also .. on the first cycle on the chest/biceps, is this from both slow and heavy and PLB ? I will eventually get PLB too, but since the DVDs are 50 dollars each, I have to spread them out to buy them :7 ....
Hi Kathy, I had a question or two...
For cycle 3 how many days a week do you do the MIS exercises and are they done in splits? And, during cycle 3 how many days of cardio do you do??
From reading your post you seemed to have blended cycle 3 and 4 now or am I misunderstanding what you mean?
One more question...what tempo/rep speed do you do for the Pure Strength and MIS exercises?
Thanks!!
Stacy
For cycle 3 how many days a week do you do the MIS exercises and are they done in splits? And, during cycle 3 how many days of cardio do you do??
From reading your post you seemed to have blended cycle 3 and 4 now or am I misunderstanding what you mean?
One more question...what tempo/rep speed do you do for the Pure Strength and MIS exercises?
Thanks!!
StacyHi Rhonda! Yes the first cycle is all from Slow & Heavy but when you do legs I also incorporated the stability ball section of PLB but you don't have PLB yet so what you can do is if you happen to have Pure Strength take the body bar section of Strong Legs & do that instead. HTH, Kathy
Hi Stacy! When I first did BodyRX I did all 4 cycles as I listed above but now I have all the muscle that I want so I've cut out cycle 4 & instead put cycle 4 for cycle 3. I incorporate MIS, PH, ME, Boot Camp, CM, C&W, IMAX 2 & kickboxing. I'll only do total body muscle endurance tapes 2 days a week mixing these tapes up every week while mixing up each week Circuit Max, Boot Camp, C&W, IMAX2 & kickboxing just for variety. I hope I haven't confused you further.
As far as tempo/rep speed I keep to the same as Cathe does but stop the tape & will do my extra sets & reps when she's finished doing the 3rd set. Then start the tape again when Cathe's ready for the next exercise. I also should've clarified as to the rest times.
Cycle 1: rest for 3 min. in between each set
Cycle 2: rest for 1 1/2 min. in between each set and
Cycle 3: rest for 1 min.
This is just what worked for me if you try it I have no idea if it would work for you. Also combining it this way putting chest w/biceps worked very well for me & now am able to also do chest/shoulders/tris w/heavy weights where before I was terribly fatigued. Take care, Kathy
As far as tempo/rep speed I keep to the same as Cathe does but stop the tape & will do my extra sets & reps when she's finished doing the 3rd set. Then start the tape again when Cathe's ready for the next exercise. I also should've clarified as to the rest times.
Cycle 1: rest for 3 min. in between each set
Cycle 2: rest for 1 1/2 min. in between each set and
Cycle 3: rest for 1 min.
This is just what worked for me if you try it I have no idea if it would work for you. Also combining it this way putting chest w/biceps worked very well for me & now am able to also do chest/shoulders/tris w/heavy weights where before I was terribly fatigued. Take care, Kathy