Skinny Fat Plan

Bobbi

Bobbi

Cathlete
We are EchtoGoddesses, slim but able to survive a famine due to one place on our bodies where we store our fat. Mine is my ab area.

In Phase I, the plan is to eat well while emphasizing strength training to BUILD mass and to do a moderate amount of lower intensity cardio to keep the heart conditioned and stress in check but not so much that muscle is lost.

In Phase II, cardio to burn the fat stores becomes the focus while strength training becomes moderate to MAINTAIN muscle mass. Diets need to be clean and lean but EchtoGoddesses don't need calorie deficits. Rather, we should aim for high intensity cardio which is longer so that we get into our fat stores.


http://www.handykult.de/plaudersmilies.de/nosmile/peacesign.gif Bobbi http://www.handykult.de/plaudersmilies.de/nosmile/peacesign.gif
 
The Skinny Fat Plan

* denotes BB workouts

Phase I-MUSCLE BUILDING heavy strength work, moderate cardio

WEIGHT TRAINING

The Heavies:
Pure Strength Series
Slow & Heavy Series
Pyramid Upper/Lower

The Moderates:
Maximum Intensity Strength
Power Hour
Muscle Endurance
*Push Pull
*SuperSets

Options:
CTX Leaner Legs with
CTX Upper Body Split

*Legs & Glutes with BodyMax UpperBody


1 Heavy Total Body per week (2-3 days needed)
1 Moderate Total Body per week

Do this weight training with any of these Cathe cardio workouts or any other cardio you enjoy:

CARDIO
Step Heat
Step Max
PowerMax
Step Fit
Step Works
Rhythmic Step
MIC
IMAX 1&2
*Step Blast
*Kick, Punch & Crunch
CTX cardi
*Timesaver cardio
Walking
Running

Any workout 3-4 days per week
30 minutes
Moderate Intensity
4-6 Week Rotation


Phase II

FAT BLASTING- moderate strength training/killer cardio

Cardio

Step Jam
Step Heat
Step Max
PowerMax
Step Fit
Step Works
Rhythmic Step
MIC
IMAX 1&2
*Step Blast
*Kick, Punch & Crunch
CTX cardio
*Timesaver cardio

3-4 per week
45-60 minutes
High Intensity is the name of the game!

Do this cardio with theses strength training workouts or any others you enjoy:



Moderate Weight Work
Cardio/Strength Combo
Workouts

Boot Camp
Cardio & Weights
Gauntlet
IMAX Xtreme
Viper
*Step Pump & Jump

2 per week

4-6 Week Rotation


Phase III

MAINTAINENCE OPTIONS:

OPTION I:

Repeat Phase I without The Heavies. Do two Moderates

OPTION II:
Repeat Phase II with one Combo/circuit workout and 1 Moderate


OPTION III:

TimeSaver AND/OR CTX Combination Rotation

OPTION III:

Repeat Phase I or II as done in the first place.

OPTION IV:

A week at a spa!



http://www.handykult.de/plaudersmilies.de/nosmile/peacesign.gif Bobbi http://www.handykult.de/plaudersmilies.de/nosmile/peacesign.gif
 
Interesting! I don't have a lot of the step tapes but have enough others that I can substitute. I may just try to join in on this. I'm pretty bad about committing to anything lately.

Thanks, Bobbi.
 
Okay, I'm not a skinny fat, but can I join ya'll on this? I'm not very good with sticking to rotations, but since we have different videos to choose from it should be easier. I'll be the guinie (sp?) pig for short people. I have pretty much of an hourglass figure, but carry most of my weight in my butt and thighs. I'm always looking for a good rotation to follow.
 
Okay, Bobbi... You've inspired me.:7 I have been doing something similar to your Phase I program this month. The strength workouts were all planned, while the kind of cardio I did and for how long I did them depended on how I felt that day. Here goes:

week of Nov. 3
Sun: rest
Mon: S&H chest/back/shoulders
Tue: S&H triceps/biceps/legs
Wed: IMAX 2
Thurs: PH
Fri: rest
Sat: Pyramids Upper and Lower

week of Nov. 9
Sun: rest (allergy attack)
Mon: rest
Tue: S&H -- upper body
Wed: S&H -- lower body + floor work in PLB
Thurs: 45-min cardio using different segments in different Cathe workouts
Fri: PH
Sat: rest

week of Nov. 17
Sun: rest
Mon: PS -- UB + 30 min. of Cardio Kicks
Tue: Power MAX
Wed: PS-- LB
Thurs: Step Works
Fri: PS- UB
Sat: rest
(I'm doing only one LB strength session here because I'm doing more stepping. Since my upper body is the one that needs flesh I'm doing more UB strength -- but take note that I made sure to put a long interval between the same PS-UB workouts.)

After doing 2 rounds of S&H I was able to add 5 more pounds to my chest and leg workouts; another 2.5 for my back. S&H did more than break a plateau.

I'm planning on doing more or less the same thing probably until Christmas, after which I will do your Phase II cardio blast. Seems like the best time to do it -- right after the holidays. I'm hoping to get my BB DVD's by then.

Thanks for starting this wonderful thread.:)

Pinky
 
My pleasure and thank you too!

This has been inspirational for me too and it's great to have workout buddies!

Your workouts look excellent, Pinky! It fits right into the plan. You could have posted this and then I wouldn't have my husband telling me to get off the computer and muttering about obsessive behavior!:)

I think I am going to do my strength work on consecutive days some weeks too. My brain wants me to alternate strength and cardio but with the emphasis on strength, that's not really necessary at all. I hope I can be faithful to the plan during the holidays when it gets so crazy! This has been really fun and motivating for me! I am excited to get going and I'll be so happy to get the BB's.




http://www.handykult.de/plaudersmilies.de/nosmile/peacesign.gif Bobbi http://www.handykult.de/plaudersmilies.de/nosmile/peacesign.gif
 
Hello everyone! Count me in, but I'm going to continue my current rotation until I get the BB's, which I'm assuming will arrive in 1-2 weeks.

I have also done a rotation similar to Phase I in August and made some strength gains but did not lose abdominal fat. Here's what I did:

SUN: Power Yoga + Abs
MON: PUB Up Only + 1/2 Imax 2
TUE: PLB Up Only + Baron Baptiste P&P Yoga (15 min)
WED: Off
THU: PUB Up + 1/2 Imax 2
FRI: PLB Up + Above Baptiste Yoga section
SAT: BC (light lower body weights)

(When I do yoga, I always skip the stretch section of the previous video.)

Here's what I've been doing for the past 4 wks. I think I look a bit more defined overall and my abs have gotten stronger and firmer (although they have a ways to go!:p).

SUN: 60 min moderate intensity cardio (e.g. Step Jam) + Abs
MON: ME + 30 min P. Walden's Yoga for Flexibility
TUE: Imax2 + above Baptiste Yoga section
WED: ME + above P. Walden
THU: Off
FRI: BC with heavy weights
SAT: Power Yoga + Abs

For me, working abs 5-6 times a week really helps strengthen and define them. I've tried doing them every other day but, the more I work them, the more they seem to respond. Also, doing BC once a week seems to be a piece of the "ab puzzle" as well.

I'm really looking forward to this, Bobbi!

Oh, but does this mean I have to forgo my nightly bowl of ice cream?:eek:
 
>I am not
>getting rid of my chocolate just yet!

This is great, Bobbi. Now I don't feel so guilty about the KitKat bars (take note of the plural) I ate two nights ago. I do try to be good and have been munching on a lot of fruit.:)

Susan, I admire how you do BC once a week. I've done BC only twice since I got it, which was about four months ago. Maybe I'll use that for the cardio blast phase...

Pinky
 
Well that's a relief, Bobbi! And yes, I do love Patricia Walden. Her Yoga for Flexibility practice from 1992 has really improved my flexibility, much more so than power yoga, although I LOVE power yoga.

Pinky, as far as doing BC once a week -- that's the only way to go in my book. Otherwise it's too dang hard! Give it a shot, don't be afraid to modify and if you stick with it consistently, you will be amazed at how fast you improve. (Although those ice breakers at the end just about killed me today!)
 
Remember, Goddesses, while we are putting on muscle we have to take in enough calories because if we don't our bodies may opt to use protein for energy, which is rather sad when I have this tender, juicy tummy for my body to munch on. Doesn't that sound canabalistic? Once we have some muscle, we can lean down the diet or use longer cardio to get to the fat stores. The first 20 minutes of a workout burns glycogen; after twenty minutes fat gets used which is why this plan could be the key to unlock the fat stores I love to hate!

I am amazed at how perfect your workouts are for this! It looks as if they; were desinged with this in mind!
http://www.handykult.de/plaudersmilies.de/nosmile/peacesign.gif Bobbi http://www.handykult.de/plaudersmilies.de/nosmile/peacesign.gif
 
Bobbi, thanks for posting this link. I keep reading on so many fitness sites on the web about low intensity training being the best for fat burning, and was starting to doubt my IMAX workouts, which I love. This is great!:)

Pinky
 
My pleasure, Pinky. Imax is my favorite Cathe step workout. It's so hard to find an ultra-intense workout that doesn't have complex choreography. Imax fits that bill. I like Imax 2 too. I think the article makes sense and it's good news because low intensity is boring! LOL! Just like with food intake, it's the overall calories that count; in one instance, it's how many calories you are burning, in the other how many calories you aren't storing so that you have to burn them later.
Bobbi http://www.handykult.de/plaudersmilies.de/nosmile/peacesign.gif
http://www.handykult.de/plaudersmilies.de/person/smilejap.gif
 
Hi - hope you don't mind my jumping in here. I am 5'5" and 117. I just want to lose 5 pounds and firm up the caboose and legs. This plan sounds great. I am doing it in conjunction with the BFL eating plan. Thanks for all of your help! This board is awesome.
 
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