Strength or endurance first?

T

thea77

Cathlete
Hi Cathe,

I was hoping you (or anyone else out there!) could help me out. I have about 10# of weight/fat I'd like to get off as well as get a little more lean and toned. I have been lifting weights off and on for several months but used to lift more consistently. I also get in cardio 5-6 times per week. I have all of your workouts and mostly use them for weights. I generally eat pretty healthy but there is room for improvement such as really watching hidden sugar etc.

Here is my question: For someone in my situation, is it better to start with a more strength focused rotation or an endurance focused rotation to get rid of these last stubborn pounds? I would like to get stronger as well as leaner. Also, how many times should I hit each body part per week?

I know you're very busy and I appreciate any time you, or anyone else for that matter, can spare me! Thanks for all that you do to help us keep fit and healthy!

-Thea
 
I'd go for strength, building muscle mass, working each body part twice per week, although once is usually enough for legs, especially with all the cardio you do.

Clare
 
Thanks for your input, Clare! Would you do GS series twice per week or that plus another series such as PS. Or, something like MIS or MM with it?

Keep it coming everyone!

Thanks again!
 
Well now, I am trying to do the S&H workouts once per week and the GS workouts once per wek at the moment, using the two for variety. Before that I did the S&Heavies twice each per week, which took a lot of concentration. I reckon you could definitely do the GS workouts wice each per week, perhaps legs just once, and with your cardios and some good core training you have an awesome rotation for strength building and fat loss.

Or you could do the PS workouts once per week and the GS once each per week, and this would also ne a good combo and add nice variety.

You can use the more endurance type workouts once per week if you wish, in combo with the GS workouts once per week. I am not doing much endurance for the upper body at the moment and perhaps never again. My ectomorph body type needs more than the endurance of MIS and PS and ME can offer. The S&H work brilliantly for me to build muscle and balance out my upper and lower body.

Clare
 
Thanks again, Clare. I appreciate your input. I would say I am more of and endomorph, so I wonder if the heavy weights would work for me? I really think I need to build up my arms to offset my lower half, so maybe your idea of legs once per week would be my best bet. I may try a combo of GS and PS (only doing GS legs, not PS legs too) and see.

I really appreciate your ideas and suggestions!

Thea
 
Certainly use the heavy weight for upper body work to balance out the top and lower halves, but consider that most women need to train the lower and upper halves differently, because most of us are pear shaped.

If I were you, I would use endurance workouts like Leaner Legs and legs & Glutes for the lower body, lighter weights, higher reps. And you might find doing additonal leg work during the week useful. For example, the floor work of GS and PLB, and also Low max which is a cardio workout that really challenges the lower body.

Clare
 
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