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Looking to lean out and change things up
05-01-2016, 08:31 PM
Post: #1
Looking to lean out and change things up
I'm wrapping up my 3rd round of Cathe's STS (a 6 month pyramid this time, so essentially a full year of STS!) and although I LOVE the strength gains I've gotten from the program, I have lost zero fat. Or at least I feel that way - none of my sleeved shirts fit, jeans are tight, etc. Since I have been lifting slow and heavy for a good 8 years now, I was thinking of changing things up to high reps/low(er) weights, or possibly trying kettlebells. I haven't consistently done anything other than heavy weights before - but I know my body does NOT like steady state cardio or programs like Les Mills BodyPump (knees are shot, so any step routines or constant squat/lunge work is out). In the past, I've done P90X, Chalean Extreme, Body Beast and NROLFW (and I have "Strong" on order). I work out at home (I do have equipment), mostly with DVDs. If someone could suggest a good transition program that worked for you and might work for me, I would love to hear it!
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05-05-2016, 08:18 AM
Post: #2
RE: Looking to lean out and change things up
Since you have the strength training component under control, composition will come down to your nutrition. What has your history been in that regard?
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05-05-2016, 10:25 AM
Post: #3
RE: Looking to lean out and change things up
(05-05-2016 08:18 AM)emma Wrote:  Since you have the strength training component under control, composition will come down to your nutrition. What has your history been in that regard?

I did a 4 month reset last year after a long bout with too low calories. Since last September, I have been hitting my macros (40/30/30 - 155g protein daily min) and 2000 calories a day (my fitbit HRM says I burn 2450 on average). I took a break a few weeks ago and upped my calories to 2500 for 2 weeks. I'm now back to 2000. I eat 90% clean. Ice cream maybe 1-2 times a week, maybe a cheeseburger and fries now and then. No soda, no caffeine, no candy. But even with my "cheat meals" its all within my macros and calorie count.

I really feel like I've been nailing my nutrition. Which is why I think a different type of training (hi rep with lower weights instead of slow and heavy) might "wake" my body up. I have no trouble building muscle. I just can't lean out. :/
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05-05-2016, 09:21 PM (This post was last modified: 05-05-2016 09:23 PM by AnitraSoto.)
Post: #4
RE: Looking to lean out and change things up
I honestly have not had time to keep up with some of Cathe's most recent workouts, but they seem to get great reviews... Have you ever checked out her OnDemand service? I think it's less than 20 bucks a month and you get unlimited access to ALL of her workouts. Might get some great ideas by snooping around there : )

http://cathe.com/stream/

(copied from her website):

Cathe OnDemand + Cathe Live & Workout Blender for FREE

You can watch Cathe OnDemand videos on your computer or almost any mobile device. And best of all when you subscribe to Cathe OnDemand not only do you get unlimited access to all 300+ workouts (the same workouts you get on our DVDs), you also get access to the Workout Blender, Cathe Live, bonus videos, and receive unlimited access to any new video production we make, including our new Ripped With HiiT series for no additional charge.

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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05-06-2016, 10:33 AM
Post: #5
RE: Looking to lean out and change things up
Thanks Anitra! I actually have quite a few Cathe DVDs that I think might work. Beachbody as well, so I can mix things up.

I found a workout routine online that seems to fit what I was looking for. The basics look like this:

Strength training 3x a week, 40-60 minutes. This can be an UB/LB split with a total body day, or 3 total body workouts. I'm planning on mixing high rep/lower weight with slow and heavy workouts in the same week.
On 2 of the strength training days, add 4-20 minutes of HIIT or metabolic resistance training immediately after your strength workout
2 days a week, do moderate cardio - 30-40 minutes, heart rate 120-140 BPM.
2 rest days

Here's a link to the site I found it from, it looks legit: https://www.girlsgonestrong.com/blog/fat...-fat-loss/

The funny thing is, this is the workout I followed 3 years ago but didn't know it back then (I was doing Chalean Extreme, with Couch 2 5K as a warm up 3x a week. On the other 2 days, I would do Turbofire). I was in the best shape of my life back then, before I started dropping calories and upping exercise to lean out a bit more. So I know it works for me. All this time I was thinking it was the heavy weights doing it, I just recently realized that it was the other things I was doing in addition to the weights that was likely making the difference back then. happy
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05-06-2016, 12:41 PM
Post: #6
RE: Looking to lean out and change things up
I love the girls gone strong site - looks like maybe you found something that will work for you. Workout wise, I was going to suggest adding metabolic finishers like KB swings to add in a new element. Nutrition wise, unless you are a newbie you can't really build muscle eating in a deficit... But if you say you aren't dropping fat I would say you either need to eat at maintenance for awhile and then cut, or your TDEE is lower than you think. I would most def try eating at your maintenance know and giving your body more of a break from cut before assuming the latter.
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05-06-2016, 05:14 PM
Post: #7
RE: Looking to lean out and change things up
I took a break from cut a few weeks ago and ate at maintenance for 2 weeks, so I should be good there. I'm wondering too if my TDEE is off. I found a place that does BMR testing and looking into going that route.
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