Which rotation is best?

[Cbelle]

For max weight loss and muscle def which would be best?

M - PS Chest Back Shoulders Bis and Tris
T - CTX LLA
W - CTX Shoulders Bis Tris
Th - Cardio (spinning)
Fri - MIS
Sat - Cardio
Sun - Cardio or rest

OR

M - PS CST/ CTX cardio
T - Cardio (1 hr)
W - PS BBA/CTX cardio
Th - Cardio (spinning)
Fri- PS Legs and Abs/CTX cardio
Sat - Cardio (1 hr)
Sun - rest

 

[Stacy]

Hi. I also came up with another option for you (if you dont mind me butting in!) Your first rotation I would definitely make Sunday a rest day to allow your muscles time to repair and to avoid burnout, that would then leave only 2 days of cardio in your first rotation. Your second rotation looks good, however, I'm not sure I'd do a cardio workout on the same day you work legs.


M-PS CST + PS BBA
T-Cardio
W-Circuit Max (not too heavy, more of an endurance workout...if you have this video that is!)
Th-Cardio
Fri-MIS upper body + CTX cardio
Sat-PS LA or CTX LLA
Sun-rest

My two cents,

Stacy

 

[millie115]

Hello, not Cathe but I couldn't resist adding my experience. I would fall over dead from any of those schedules, and admire those of you who can do it! I know many of you do. Here's what I do, it got me to 115 last Christmas down from 132. Of course what you eat really matters and I heartily recommend weight watchers even if you only have 10 pounds to lose.

Mon: 30 minute cardio and ps cst
Tuesdayff
Wednesday: 60 minute cardio
Thursday: ps legs
Friday: 30 minute cardio and ps bba
Saturday: bonus cardio, any
Sunday: off

I find that the two days off are necessary when I double up workouts like I do on Monday and Friday. I learned that taking a day off before my long run on Wednesday leaves me chomping at the bit and guarantees a great run.

I learned a good lesson just last week, too...I ran 6 miles and still felt good so I did ps bba. Then I fell asleep at 10am because of it! What feels good at the time may not always be the best plan in the long run.

I think you can run yourself ragged and undermine your goals...I guess that's my point here. Good luck with it, and I think any of Cathe's workout combos you come up with will probably do the job. Millie

 

[Cbelle]

Thanks guys! I think I'll stick with the 3 days of PS plus the cardio rotation. And I am doing Weight Watchers as well. I'm at 143lbs and would love to get down to 130 but I have alot of muscle already and doubt I'll ever see that number on the scale. I'm gonna give it a try though!

 

[SarahLA]

Millie,

How exactly did you go down from 132 to 115???? That is exactly where I am at and need to get to?? Were you doing Weight Watchers? I am thinking of just doing low-carb and sticking with that. Did you do a ton of cardio or more weights??

Thanks!!
Sarah

 

[Jane P]

One of the things I notice when I read the weight training magazines, is that people say they change the exercises they do quite often. Some even do it each training session. If that's the case, you can switch among rotations and do just fine. The problem with rotations is that they don't allow for the fact that maybe you didn't get a good night's sleep the night before or there's extra stress in your life. You need to build some flexibility in there somewhere.

 

[Jane P]

[font size="1" color="#FF0000"]LAST EDITED ON Jul-12-02 AT 00:24AM (Est)[/font][p]Sorry double post