Results with Pure Strength - extra cardio seems to be key

[Kristine36]

I've been working out with Cathe since the beginning of the year, and have been so amazed at the strength and cardio gains I've been able to make because of her tapes. But I have had this stubborn layer of fat that hasn't really budged, even though I've drastically decreased sugar, white flour products, increased lean protein (140 grams), increased # of meals, drinking 8-12 glasses of water daily, almost ommitted saturated fat products (but always include the 'good oils' like Flax, borage, Olive, etc.). I just wanted to say that I have seen some absolutely incredible results in the past several weeks that I haven't seen in years by doing the PS rotation (I'm on my 6th week now). I vary my workouts, but here is a sample (I'm just listing it so I can refer back to this post if I become discouraged again )

Mon - PS CST + MIC hi/lo
Tue - PS SLA
Wed - PS BBA + BodyMax step section
Thu - Cardio Kicks + Ab Hits
Fri - Firm Volume 1 or Circuit Max
Sat - Interval Max + Ab Hits
Sun - Rest

I've been mixing it up, but I have lost this layer of fat that was preventing me from actually seeing the muscle definition, and more importantly, I've been able to incrementally increase my weights from a starting point of (heavy) barbell @ 21 lbs. to now 36 lbs. The increase in cardio is what I think really has burned the fat because I'm eating about the same, if not more than before.

I'm just so psyched that I'm where I finally want to be, although there are always new challenges and goals to be met and to look forward to. That extra cardio has really been instrumental in allowing me to get to where I want to be though, and the PS series is just absolutely awesome!!

I also wanted to stress that I try to make sure that I mix the impact (including high, moderate, lower) during the week so as to not always have high impact (bad on joints) - I do what my body is telling me, so the cardio is sometimes a different mix than the rotation listed above.

Just wanted to thank everyone here for being such an inspirational bunch, and thank Cathe for such amazing and challenging workouts! Cannot wait for the Intensity series to arrive!!

 

[Janick]

[font size="1" color="#FF0000"]LAST EDITED ON Nov-28-02 AT 09:47AM (Est)[/font][p]That looks like an awesome rotation Kristine. And I agree probably the reason why you are seeing such dramatic results is because of the intense cardio sessions (which burn more calories than less intense). I like the fact that as a second "strength" day, you are doing a circuit type workout or AWT. That's a really good idea.

I'm presently looking at losing the 6 pounds I gained over the last year. I was really where I wanted to be last December, but let myself go during the summer. The last 2 months, I've been very consistent with my workout efforts, but haven't lost any inches (but have increased upper body definition). In my case, I know that the culprit is my eating. I've been indulging quite too frequently in high glycemic index carbs, without counting the calories. I really need to get my act together.

Anyways, congratulations on your success, it is really inspiring!

Edited to add: I've also noticed that you are doing short cardio sessions tackled on to your strength training (PS uppers). I just wanted to tell you that I've also seen my best results that way, but for some reason have been experimenting with other formats. I should just cut to it and get back to that kind of training schedule. It also has the additional advantage that you can split up your workout in a day for example weights in the morning, cardio in the evening or vice versa (ideal for people who don't have 1.5 hours straight to workout).

Janick http://www.clicksmilies.com/sammlung/sport/sport003.gif

 

[Connie1]

Kristine-
Thank you for posting this. I would love to see someone post combos like PS BBA and (some cardio) that time out in 60 minutes or less.

I start working out at 5 a.m. and I have to be out of the shower by 6:30. (We have one bathroom and it's my son's turn)

I like PS but whenever I do it, each workout is a stand-alone for me. I would love to tack on a cardio to the upper body sections but I just haven't taken the time to add up the minutes to any combos.

I have Firm Vol. 1 and have neglected it for a year. I should use it for a lower-impact circuit day! I should forget about the politics of the Firm (left a bad taste) and just appreciate and use the workouts! I have Vols. 1,2, and 3. They got me in shape to finally try Cathe.

 

[punky3333]

> In my case, I
>know that the culprit is
>my eating. I've been
>indulging quite too frequently in
>high glycemic index carbs, without
>counting the calories. I
>really need to get my
>act together.
>
>Anyways, congratulations on your success, it
>is really inspiring!
>
Hi there Fellow Montrealer! High glycemic index - shame on you! Come on over to the Zone!

>Edited to add: I've also
>noticed that you are doing
>short cardio sessions tackled on
>to your strength training (PS
>uppers).

Just a question, do you do your cardio before or after your strength? (seems to be one of those potato/potatoe questions)

Also thanks Kristine for the rotation you posted - it looks interesting and I was thinking about trying it out!

Jodi the lurker

 

[Kristine36]

[font size="1" color="#FF0000"]LAST EDITED ON Nov-29-02 AT 02:40AM (Est)[/font][p]Hi Janick, punky & Connie - thanks for the comments!

Janick, I really do see a big improvement because of those intense cardios I'm adding on. MIC and BodyMax sections are really tough for me (I thought MIC hi/lo was tough, but the step section is just as tough!), and it does seem as if my cardio endurance has really increased & there is a definite difference with this one right now. I've always had great results with CTX and it's such a fun series, I'm guessing because of those intense cardio sessions added on that I've always noticed increased fat loss (it's so hard for me to be strict in my diet, so I have to rely upon that intense cardio). I know whatcha mean about indulging in the high glycemic carbs, I've really had a problem with that myself lately, in the past, future, etc.. - it does seem however if I allow a day or two to eat what I want, it helps me stay on track and makes it a little easier to stick to. I also totally agree about the splitting of the cardio and strength portion during different times of the day - you can easily do one portion, i.e. strength in the a.m. and the other in the p.m. when pressed for time.

Hi Jodi - I do my cardio session after strength. For an example, tomorrow I'll be doing PS BBA and follow it up with MIC hi/lo (for some reason I like this combo). On my CST day, I'll do the weights first then do CTX Kickbox, BodyMax step or MIC step (for some reason, I just like these particular combos). I have been reading about suggestions re: working with weights first then cardio, and it definitely seems to be working this way well for me.

Hi Connie - I also can relate to the time constraint issues and usually always did the PS rotations as is (still worked great, however) - when I add up minutes for PS upper and the added cardio, it's around 75 or so minutes, and I usually like to keep my workouts around an hour, but it's been working out well lately since I've been working out of my house for the time being (short lived but I've appreciated being able to do so). Also, I really have to say that since I've added an AWT or Circuit tape 1x weekly it just seems like the icing on the cake (I think I've heard that comment before here!) - I just like the way the rotation flows this way. I have to say that Firm's Volume's 1-2 and 3 or Circuit Max when used once a week in conjunction with this rotation kind of adds variety, plus some of the extra floor work on Volume's 1-3 seem to allow me to see some strength gains as opposed to when I was ommitting the floor work (this is allowing for floor work 2x a week - the floorwork in SLA seems to really be a burn for me). I'd be curious as to your results if you decide to add in a circuit or AWT style tape, so if you could post and let us know, I would love to hear of your results.

Thanks again guys for the encouragement, I've gotten great suggestions here and want to thank everyone for giving me such helpful advice - y'all are the best!

 

[dmd]

Hello!

I have allways loved the PS series! Nothing has leaned me out and given me the definition that this series plus cardio ( spinning, kickbox, Running or step) has given me!

It is an amazing series, has done amazing things for my Hubby too!

Deb

 

[R_Lam]

Hi,
Another PS fan here! I've been on this rotation since summer after reading so many recommend it. My upper body has leaned out quite noticeably. I wasn't too fond of it at first because I had S&H before getting PS and found PS a bit dated. I don't like the warm ups even now. But like every Cathe workout it grows on you and gives you fast results that it is hard for me to let the rotation go.
Mon: CST
Tues: Power circuit cardio + PSL (standing only)
Wed: CK
Thurs: BBA + PSL floor work
Fri: CMax or Vol 1
Sat: RS or KRoberts' Ultimate Step

This is my rotation and found it almost similar to yours, with CMAX and volume 1! I love those 2 so much! Cathe has made vol 1 floor work sooo much easier now for me. That thing used to kill me! Doing PC warms up my legs for PS but it kills me each time...one time I tried to do all PS's UB in one day like they suggested in Tank Top rotation...I was asleep by 6 pm and was so sore the next day that it made me realize how much of a newbie I am compared to the people on this board!