Hi Cathe, I love your tapes. As you said they have done nice things to my body. My question is: when doing shrugs Iam using a 15 IB weight, is this to much?? Also... I am on the slim side, not trying to loss weight, just keep everything looking good. I am doing the PS tapes: SLA & BBA twice a week with cardio on Wed and Sat. is this OK? for a slim person? I still have that little pot belly that I must get rid of. Should I do more cardio? or will this cause me to drop more weight which I don't want to do. HELP!!!!!!
Shrugs/cardio
- Thread starter TONI
- Start date
Cathe Friedrich
Administrator
I was answering this for you yesterday when a storm swept through town causing a huge power failure. I was so disappointed since I was seconds away from posting it
!
Okay, so let me try this again!
Depending on whether you are a male or female, will generally affect how much weight you will select for shrugs. Since shrugs(which are great for posture) target the trapezius muscles, you may want to be careful about selecting a heavy weight if you are a female. This is because very developed trapezius muscles promote a wide broad neck, a feature that is much more becoming on a male. So if you want a lot of development there, use the heaviest weight you can safely handle using good form. If you want less development there, select a weight that provides a slight challenge but does not work your muscle to exhaustion. A guideline that I use for myself when doing shrugs, is that I look for a weight that will provide a slight tightness and warm sensation(to the target area) by the time I reach the last rep of each set.
You mention that you are doing two of the three PS tapes but you do not mention doing chest, shoulders, or triceps. I just want to point out that although you do not need to use the actual PS Chest, Shoulders, Triceps tape, you should still be working these muscle groups on your own(maybe you are and just forgot to mention it). The reason for this is because you want to tone and define your body as a whole in a symmetrical fashion. If you do not give all body parts equal attention, you will eventually develop poor posture due to becoming umbalanced. So, although doing the two PS tapes that you mentioned twice a week is fine, you also want to work your chest, shoulders, and triceps(spending equal amounts of training time on these muscle groups as well).
As for cardio, if you do not want to lose too much weight, then definitely do not overdue cardiovascular training. I would however encourage you to ateast do it three days a week for a minimum of 20 minutes per session. The reason I encourage three cardio workouts is because this is the minimum requirement necessary to gain full cardiovascular benefits(strong heart,lungs,etc.). But if you are concerned about losing too much weight, I would not go beyond 45 to 50 minute cardio sessions(3 times per week).
As for the pot belly question, to some degree a pot belly is genetic. The best things that you can physically do to deal with a pot pelly is 1) to design and follow a focused and healthy diet plan, 2) participate in a focused and intense total body weight training program(side note: since it is impossible to spot reduce, you do not need to over work your abs. Four to five times per week for abs is plenty), and 3) participate in a focused crosstraining cardio program. If you still have a bit of a pooch after doing the above faithfully for 6 months to a year, then chances are you are dealing with(and must work with)your genetics. Hope this helps! Good luck with everything.
Okay, so let me try this again!
Depending on whether you are a male or female, will generally affect how much weight you will select for shrugs. Since shrugs(which are great for posture) target the trapezius muscles, you may want to be careful about selecting a heavy weight if you are a female. This is because very developed trapezius muscles promote a wide broad neck, a feature that is much more becoming on a male. So if you want a lot of development there, use the heaviest weight you can safely handle using good form. If you want less development there, select a weight that provides a slight challenge but does not work your muscle to exhaustion. A guideline that I use for myself when doing shrugs, is that I look for a weight that will provide a slight tightness and warm sensation(to the target area) by the time I reach the last rep of each set.
You mention that you are doing two of the three PS tapes but you do not mention doing chest, shoulders, or triceps. I just want to point out that although you do not need to use the actual PS Chest, Shoulders, Triceps tape, you should still be working these muscle groups on your own(maybe you are and just forgot to mention it). The reason for this is because you want to tone and define your body as a whole in a symmetrical fashion. If you do not give all body parts equal attention, you will eventually develop poor posture due to becoming umbalanced. So, although doing the two PS tapes that you mentioned twice a week is fine, you also want to work your chest, shoulders, and triceps(spending equal amounts of training time on these muscle groups as well).
As for cardio, if you do not want to lose too much weight, then definitely do not overdue cardiovascular training. I would however encourage you to ateast do it three days a week for a minimum of 20 minutes per session. The reason I encourage three cardio workouts is because this is the minimum requirement necessary to gain full cardiovascular benefits(strong heart,lungs,etc.). But if you are concerned about losing too much weight, I would not go beyond 45 to 50 minute cardio sessions(3 times per week).
As for the pot belly question, to some degree a pot belly is genetic. The best things that you can physically do to deal with a pot pelly is 1) to design and follow a focused and healthy diet plan, 2) participate in a focused and intense total body weight training program(side note: since it is impossible to spot reduce, you do not need to over work your abs. Four to five times per week for abs is plenty), and 3) participate in a focused crosstraining cardio program. If you still have a bit of a pooch after doing the above faithfully for 6 months to a year, then chances are you are dealing with(and must work with)your genetics. Hope this helps! Good luck with everything.