Turn Fat into Lean Muscle

[bltlady]

Hi Cathe. I have been doing your workouts for about 8 months now. I have
always been into weights, cardio, etc. I just turned 40 and my body is
changing of course. I have always had big muscular legs and the more I
use weight, the bigger they get. But I have a problem getting them cut
and lean. They still have a good volume of fat over them. My lower abs
are the same way. I do cardio every day, weights twice a week, and yoga
twice a week. How clean should my food be and should my cardio be more
than 30 minutes a day? Thanks. p.s. You are a great motivator.

 

[FitNut]

I too would love to hear some good advice on this. I am only 5'3" tall and carry most of my weight in my butt and legs. If only I could get rid of all this fat on top of them I know there are muscles underneath there somewhere!? Sometimes I feel like I will never see them! ;(

 

[Cathe Friedrich]

Hi BLTlady! I know you have heard me say this before, but our genetics play a big role in how our muscles respond to exercise. But another huge factor is your focus and commitment to your program. Also, muscles need to be challenged within every workout.

Let's try changing your program around to present a new challenge to your muscles.

1) Keep yoga twice a week.
2) You have to eat VERY clean if you are not seeing the cuts you want.
3) DRINK, DRINK, DRINK, water
4) Let's take your weights to 3 x's a week
5) Lets do 5 days of cardio. Two high intensity 35 to 45 minute cardio sessions a week alternated with two steady state cardio sessions per week. One interval workout for 45 minutes.
6) Let's give you one day off a week to rejuvinate.

Sample workout week:

Mon:
Legs: 3 sets of 12 of the following:
Traditional Squats, Static Lunges, Leg Presses, Plie Squats, Leg Extensions. 25 minute steady state cardio. 10 minute stretch.

Tues: 40 minute Interval Cardio workout followed by 10 minutes Core work and a yoga workout.

Wed: Pyramid Upper Body workout followed by a 35 minute steady state cardio workout.

Thurs: High intensity 45 minute cardio workout and 10 minute stretch.

Fri: Legs: 3 sets of 12 of the following:
Deadlifts, hamstring curls, inner outer thigh leg raises, stability ball hamstring and glute exercises from Pyramid Lower Body, calf raises. 10 minutes of core work and a 10 minute total body stretch.

Sat: High Intensity 40 minute cardio of choice followed by a yoga workout.

Sun: off

Again just a sample idea. Take Care!

 

[pressju]

Cathe this is just the workout schedule I was looking for. Just want to thank you. Like you, I also have two little ones - girls - and work FT. Hmm maybe we can help each other and fix up our kids? We would surely have the healthiest grandkids on the planet!

Much admiration,
Julie