Twelve Week Fitness/Weightloss Challenge

lemoncustard

lemoncustard

Cathlete
[font size="1" color="#FF0000"]LAST EDITED ON Sep-30-02 AT 02:19PM (Est)[/font][p]This is it. I am making a twelve week committment. I am fifty years old and ten pounds has crept around my belly. It needs to go. My wimpy solutions are not working. I have been following four week rotations and they are not working.

What I have in my favor is that I have maintained consistent workouts..although not with the level of intensity or focus that they should have. I want to shape up my fitness and eating before Cathe releases her new tapes...I want to be ready for the challenge. It also would not hurt to be in better shape by the New Year!

The program that I have designed for myself consists of two parts. The first part is fitness and the second part is trying to maintain a clean diet.

In the fitness area, I am going to try to maintain a twelve week program which consists of repeating a four week rotation three times. This is based on a weight loss rotation which Cathe posted some time ago. The rotation was a bit dated and included walk/run workouts. I tried to update it and included other aerobic workout which I like. The rotation is as follows:

Week 1:
Mon: Cardio Kicks or Powerstrike
Tues: Slow and Heavy Chest and Back with 20 minutes of hi/lo aerobics as a warm up. I will probably use part of a Christi Taylor tape. Do warm-up also in SH CB.
Wed: Power Max
Thurs: Interval Max
Fri: Off (yoga stretch and extra abs/core work if desired. Donna Reed pilates abs workout is great as is I Want those Abs)
Sat: Slow and Heavy Legs and Shoulders
Sun: Slow and Heavy Triceps and Bicepts with the cardi portion of Xpress Step and Intervals as a warm up. Do warm-up SH TB

Week 2:
Mon: MIC
Tues: MIS
Wed: off (yoga stretch and extra abs/core work if desired)
Thursday: Rhythmic Step
Fri: Power Hour
Sat: A hi/low aerobic tape or kickboxing tape
Sun: Circuit Max

Week 3:
The Cross Train Express series in the order of your choice. But separate the Power Circuit workout from the leaner legs video. Seventh day is off.

Week 4:
Mon: High low aerobics or kickboxing.
Tues: Christi Taylor or Cathe step tape
Wed: Pure Strength BBA preceeded by warm-up and step section of Body Max. Skip warmup in PS BBA.
Thurs: PS CST preceded by Intense Moves with Gin Miller as warm up. Skip warmup in PS CST.
Fri: PS/ LA
Sat: Off (Yoga Stretch and extra abs if desired)
Sun: The warmup, circuit, upper body, abs, and cool down sections of Body Max.


For the eating component I am going to try to follow the 12 week clean diet program which is posted at:
http://pub109.ezboard.com/ffirmbeliversfrm7.showMessage?topicID=1.topic

I hope some of you will join me in weekly checkins.

Rhonda
 
[font size="1" color="#FF0000"]LAST EDITED ON Sep-30-02 AT 02:02PM (Est)[/font][p]Rhonda,

I'm in! I was doing the tank top rotation and 3 weeks ago fell off the workout wagon--just when I was seeing muscle building. But I wasn't losing the weight I so badly wanted.

I have all of the tapes you mention above except Power Max or MIC. I'm going to substitute Rhythmic Step for Power Max in week one & Interval Max for MIC in week 2.

I checked out the clean eating link. I'm skipping right ahead to week 2--I already don't eat at fast food places. However, I don't know if I will continue with that. It seems awfully extreme. I've had conversations with others lately where we've marvelled at out our grandparents ate & they managed to stay thin. Some of it was very clean--no preservatives back in the day. I'm thinking about trying to go that way instead of cutting out sugar & caffeine--gotta have my starbucks!

I haven't worked out in 3 weeks & was planning on getting back on the horse tonight. So cardio kicks it is!

Look forward to getting to know you through this challenge,

Deborah
 
I don't eat at fast food places either. However, I do drink diet soda and like to put Equal in smoothies and coffee drinks. My goal this week is to cut back. Later in the clean diet program artificial sweeteners such as equal are cut out. However, I think it is going to take me awhile to reach this goal.

I am hoping by participating in this challenge I will improve my present fitness and nutrition status and hopefully in the process loose weight. (The next challenge will be to maintain fitness and weightloss..ha...ha..ha..always plan ahead)

Each person needs to set her own goals and figure out how to accomplish them. I posted my plans to serve as a place to begin.

I am glad you are joining me.

Rhonda
 
Our grandparents moved around a whole lot more than we do now. I think that's the key.
 
[font size="1" color="#FF0000"]LAST EDITED ON Sep-30-02 AT 03:47PM (Est)[/font][p]May I join you?... although I will need to be creating a different rotation, as I need to work around back/knee problems. I am going to be 60 in December, and I am determined to be at a healthy weight, and in good muscular shape by then. I have lost over 24" and 24 lbs, but still have at least 15 lbs and 10" reduction to go to be where I want to be for my birthday.

I just ordered Cathe's CTX upper body, have been using leaner legs (standing) and KV's Great Weighted for floor legs (plus just got a B&T Rocker--thanks to Honeybunch); will incorporate MIS, Power Hour and PS; and for cardio will use the rebounder, cathe's kickboxing, and power walking to tapes. I will check out the eating rotation. Once I have developed the workout rotation I'll post it.

Susan
 
OK, since you DID ask......

For revamping your eating habits, IMO, Dr. Shapiro's Picture Perfect Weight Loss would a much simpler guide than the site you mentioned. He also has a "30 Day Plan" and a "Shopping Guide."

As for your workouts, I'm glad to see that you're not trying to go nuts with your weight training. If you're doing the PS or S&H tapes, once a week per tape is enough. With MIS & PH, both of those tapes in one week for two full body workouts is enough.

For your cardio, would it be possible to be sure to get in 5 sessions per week? You may want to consider walking as a cardio option. You're doing a lot of stepping, and this would give your knees a break.

How much time per day do you have to work out, and what equipment do you have? Your available time is real important to consider when working out a plan.

Thanks for asking...I'm always glad to help.
 
I'm in.
I had actually started a 12 week program 7 weeks ago and was doing REALLY GOOD until my husband took me to an all-inclusive for our 2nd anniversary. Those buffets are a killer! :)

Anyway, now I have been back 4 weeks and still have not been able to get back into my old routine. So this is the perfect excuse. I will actually be doing a completely different rotation but it will be nice to have people to check in with.

I have been eating according to my chosen diet all day (40-30-30), so hopefully I can get back to my pre-anniversary ways.

Hope to lose 10 pounds of fat!

Tasha
 
I am excited!

Please share your plans and rotations.

Honeybunch: I have put a reserve at the library on Dr. Shapiro's book. It is presently on order. I will put in a review once I get it. Also, your suggestion about walking is a good one. The amount of step in the workout reflects how Cathe planned it. I know that despite my best intentions, my body is not always up to what I have planned. I will plan to use walking on those days as an option.

Rhonda
 
I checked the calendar. If you begin today, the twelve weeks will be over on Sunday, December 22, 2002.

Good luck all!

Rhonda
 
I'm in too! I just started Aimee's 2001 Cathe Odyssey Rotation that I found on Kathy S. rotation volume three (I think).

Rhonda, I like your 90 day rotation because it is so varied, you can't get bored. The only thing is I want to get the strength benefits of S&H by doing it for a few weeks. Then I will switch to your rotation. It's great! But I'm still in for 12 weeks. I also just started WW and hope to lose 10 #s. I weighed in today after a pizza weekend and still lost 1# for the week!!!:D

Donna M
 
(COPIED FROM THE VIDEO COMMENTS FORUM)
I'm in too.
Well here is the twelve week rotation I've decided to go with:
Weeks 1-4

Sun Off
Mon Totally Cool Step
Tue Power Hour
Wed Dance Works
Thu Power Max
Fri Power Hour
Sat Cardio Kicks

Plus an additional 10-15 minutes of stretching after each class.

Weeks 5-8

Sun Off
Mon Still Steppin' S&H Chest
Tue Sweat Express S&H Back
Wed S&H Legs and Shoulders
Thu Gay Gaspers Step N' Strike
Fri S&H Biceps and Triceps
Sat Step Jam

Plus an additional 10-15 min of stretching after each class

Weeks 9-12

Sun Off
Mon Still Jumpin'
Tue Jay and Linda's Step and Sculpt (the step portion only)
Wed MIS
Thu Step Works
Fri Totally Hot Cardo
Sat Body Max

Plus an additional 10-15 min of stretching after each class.

Now to work on my menu.

DeeDee
 
Count me In, Too!! Looking forward to the challenge. I workout regularly, but need to start eating clean!! What a good idea, Thanks for getting it going Rhonda.

This will be FUN :) Linda
 
You can count me in on the challege.Maybe in a group I'll be more motivated.I always start to clean up my eating habits with good intentions then that old sweet tooth gets the better of me.I was planning on starting today Oct.1.I am 5ft4in and weigh 135pds.I have gained 7pds over the last 2 months.I plan on getting down to 120pds.I'll post results weekly.Good luck to everyone in the challege.
 
Here's my initial plan for the first three weeks of the rotation. I only have 45-60 min to work out in the a.m. Depending upon how these work, I will adjust or change for the following 10 weeks. I am following 2 heavy weeks with a light workout week.

week 1:
Monday - mini ab workout, evening tai chi class
Tuesday - Power hour plus evening power walk (2.5 mi)
Wed - CTX Kickboxing
Thursday - MIS plus evening 30 min. rebounding
Friday - Hi/low aerobic
Sat - hike/power walk (5 miles)
Sunday - leaner legs

Week 2:
Monday - mini ab workout, evening tai chi class
Tuesday - CTX Upper body plus evening power walk (2.5 mi)
Wed - Leaner legs
Thursday - CTX Upper body plus evening power walk
Friday - CTX kickboxing or hi/low aerobic tape
Sat - hike/power walk (5 miles)
Sunday - Leaner legs

Week 3:
Monday - mini ab workout, B& T Rocker legs, evening tai chi class
Tuesday - Kickboxing
Wednesday - mini ab workout, B& T Rocker, evening power walk
Thursday - Pilates w/ flexibands or miniball
Friday - CTX upper body plus evening power walk
Sat - hike/power walk (5 miles)
Sunday - Fun exercise tape (Women with Balls, K. Voit, etc.)

Does this sound like a reasonable plan? I would appreciate feedback.

Susan
 
I would like to join also. I have been dealing with plantar fasciitis for months now and my weight has crept up and, who said they've fallen off the workout wagon? I love that! Me too! So I am in. I need to evaluate my workout plan but I'll get one together. I did Stepworks (as best I could) today and the new Firm body sculpting lower body workout. I don't care for the Firm so I am dusting off my Cathe DVD's! I loaned a friend my CTX so she could check out Cathe. I know,what was I thinking! I could kick myself! LOL! Oh well...Lets do this together. I eat healthily for the most part but I love to cook and I do indulge but in moderation. This will be great and we can encourage each other!

Bobbi http://www.plaudersmilies.de/natur/petals.gif
 
I developed the same foot problems on both feet about two years ago by pushing myself to hard in standing yoga stances. I have had to do alot of modifications to allow it to heal. It still twinges me periodically and at this point I try to stick to lower impact. I am hoping that loosing the ten pounds will also help. Make sure you have good shoes, adequate warm-up, and do not push to hard if you hurt.

The rotations that people have posted look great. I keep a log of my workouts, which is very helpful for me. If I find that something is not working, I review the log and record plans and changes. I also can see if I am avoiding certain types of workouts or days. I have found that I find myself cutting back consistently during parts of my cycle. I used to get upset with myself, but now I know it is just part of my course.

On Monday, October 7th I plan to post how I have done this week. I feel with support and encouragement we will all succeed on our personal goals.

Best wishes,

Rhonda
 
Hi Rhonda,

I have been reading this posting with interest, and also had a look at your nutrition article, which was a big help. But, I don't understand why fruit has fat grams ? I would of thought fruit was so low in fat it isn't worth worrying about ? Unless of course it is an avocado !

Please can you shed some light on this mystery ?

many thanks

Anna
 
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