Really need help with designing a workout plan

[FitMom]

Hi Cathe ,

I am finally at a point where I can routinly exercise. I am just very confused on what I should be doing though. Let me say that I have a lot of weight to lose (40 - 50 pounds!!) I am also very bottom heavy. I have my eating pretty much under control (since I'm still nursing it's had to be decent for a while). Should I be doing more weight training, cardio, circuit style training??? It gets so confusing! I have all of your tapes/dvd's except The Terminator. My dh also just got a treadmill for me for our 12th anniversary (some would say that it should have been a more romantic gift but I've been begging for one for years). Any suggestions for this out of shape, very confused gal? :+

Thanks Cathe

Alli
Proud mommy to:
Zachary (8.5), Jillian (4.5) & Katie (15 months)

 

[FitMom]

I know Cathe is really busy with the new workouts. If anyone else has any input, I'd love to hear it. Thanks

Alli

 

[dlaudy]

Hi Alli,
Although I'm not Cathe, you said you were interested in getting some input. I've excercised for 20 years, have 2 kids, and with the Intensity Series dropped from a size 4 to a size 2!! (My weight went UP about 3-4 pounds!!!)

Here's my advice, start slowly and develop the exercise habit. I found with kids I had to workout at 5am or a little earlier in order to be consistent (I work full time too). So find a time when you can do something every day. Even if it's a slow walk on your treadmill!! Even if it's just 20 minutes. When I switched to early mornings, I only committed to 30 minutes a day. Well, 11 years later, I'm still going strong!!

I find a workout plan that alternates weights with cardio every other day works best for me. Be sure that you start out light with your weights and don't increase too soon - we want you exercising for a LONG time - like the rest of your life!!

Here's a suggestion for the first few weeks:
Week 1 -
Mon - Circuit Syle training - Powerhour or Muscle Endurance
Tues - Cardio step video
Wed - Cardio + Weights video
Thurs - Cardio - treadmill
Friday - Circuit Sytle Training - Powerhour or Muscle Endurance
Sat - walking or easy cardio
Sun - off
Week 2
Mon - Cardio + Weights
Tues - Cardo - step
Wed - Circuit Style workout
Thurs - Cardio - treadmill other non-step video
Fri - Cardio + Weights
Sat - walking or easy cardio
Week 3 - Same as week 1
Week 4 - same as week 2

I would do the same videos for 2 weeks at a time to build up your overall body strength and get it used to working out consistently. Also, feel free to take a day off in the middle - 4 or 5 days a week is plenty - or substite a walk or bike ride just to maintain the habit!!

Finally, (I'm going on too long now), for beginners in body sculpting, most of the fitness literature recommends full body weight work for at least the first month or even first 3 months. After that, you can start doing an upper body/lower body type rotation, or a Pure Strength rotation (different muscle groups). Check out Muscle & Fitness Magazine, Muscle & Fitness Hers, Oxygen, Fitness, for good nutrition and workout information and motivation. Also, check out the rotations forum here and ask for ideas.

Remember, Cathe's workouts are tough, so take is slowly, startly light and gradually advance. You'll be strong, beautiful, and injury free!

Best wishes! Keep posting and let us know how you're doing. Tell us what's working and what's not working.

 

[FitMom]

I just wanted to say thank you for taking the time to respond. I appreciate your indepth response. I will give it a try

Thanks
Alli

 

[Debbie5363]

Hi, you already got one great response. I just wanted to add something. If you are new to working out, Cathe's workouts might be a little to intense to start out with. I would start with the Firm (Body Sculpt, Cardio Sculpt) and once you are feeling good with those, try Cathe. I have been exercising for about 15 years and am seeing great results with The Firm and Cathe. I found that doing total body workouts (like Body Sculpt, Cardio Sculpt, or Cathe's Power Hour) every other day worked great. In between those days, I would take a rest day or do a cardio workout (go for a run, Cathe's Imax 2,) on the other days.