Results From November's 4DS Rotation
- Thread starter tneah
- Start date
CollinsMom
Cathlete
Well, I did not do the rotation that Cathe posted. I did something like this...
Mon HIS / Chest & Back
Tue KBX / Legs
Wed LIS / Shoulders, Calves, Core
Thu BC or other similar cardio / Bis & Tris
Fri cardio of choice (or make up missed workout)
Sat step cardio
I have seen great results! Right away I was REALLY hungry all the time, so I payed a lot of attention to my diet. I had a protein shake every morning after my weight work, and protein and carbs at every meal and snack.
I was really tired for the first week or two, so I got extra sleep when I could.
I lost a couple of pounds, maybe 2, but my clothes are definitely too big. I had FOUR people tell me at work the other day that I looked a lot slimmer and firmer.
I have also increased the weight I am lifting by several pounds for each muscle group (12# to 20# for chest, 10-12# to 15# for biceps, etc.).
I am definitely sold on this new series -- great results!
Mon HIS / Chest & Back
Tue KBX / Legs
Wed LIS / Shoulders, Calves, Core
Thu BC or other similar cardio / Bis & Tris
Fri cardio of choice (or make up missed workout)
Sat step cardio
I have seen great results! Right away I was REALLY hungry all the time, so I payed a lot of attention to my diet. I had a protein shake every morning after my weight work, and protein and carbs at every meal and snack.
I was really tired for the first week or two, so I got extra sleep when I could.
I lost a couple of pounds, maybe 2, but my clothes are definitely too big. I had FOUR people tell me at work the other day that I looked a lot slimmer and firmer.
I have also increased the weight I am lifting by several pounds for each muscle group (12# to 20# for chest, 10-12# to 15# for biceps, etc.).
I am definitely sold on this new series -- great results!
tneah
Cathlete
Awesome! So you rested one day (which is what I usually do) and just did one cardio on two days right?
I have done three 4DS workouts in a row, and let me just say I feel very worked out. All in an hour, I am so sore. I just am excited to hear what you all are saying about it, cause I think I am seriously going to give this rotation a try.
By the way, are you naturally muscular and thin already?
I have done three 4DS workouts in a row, and let me just say I feel very worked out. All in an hour, I am so sore. I just am excited to hear what you all are saying about it, cause I think I am seriously going to give this rotation a try.
By the way, are you naturally muscular and thin already?
CollinsMom
Cathlete
tneah, I really like the two step cardios, and also the kickbox. I usually did those three short cardios early in the week, then two longer cardios towards the end of the week.
No, I am not naturally muscular and thin. I am 5'1" and about 138 lbs., my BMI falls into the "overweight" category (insert eye roll here). I am naturally an hourglass shape -- small waist, big boobs, big butt. I am very curvy. I wear about a size 8 clothes. I am certainly not overweight.
And with Gym Styles and then the 4 day split, I LOOK muscular for the first time in my life.
No, I am not naturally muscular and thin. I am 5'1" and about 138 lbs., my BMI falls into the "overweight" category (insert eye roll here). I am naturally an hourglass shape -- small waist, big boobs, big butt. I am very curvy. I wear about a size 8 clothes. I am certainly not overweight.
And with Gym Styles and then the 4 day split, I LOOK muscular for the first time in my life.
I have an athletic build with big boobs! So don't want to increase muscle size, just hardness and definition, which is almost all diet. Thanks for your input, I really like the new series and want to give it a whirl.