For those that combine workout programs

[edensmom]

Please tell me about your experience! I've seen people say they combine programs or maybe exercise modalities in different ways and I'm curious about what that looks like and what your results were.

Currently I am doing a more cardio based plan that has 2-3 days of circuit training per week and 3-4 days of cardio. I have gained about 30 lbs in the past 4 yrs, with nearly 20 in the past year alone and I'd really like to lose that weight. At this time in my life I find that I NEED cardio to make that happen. In general I prefer strength training to cardio workouts but I also prefer my clothes to fit! I am having some success with all the cardio and some diet changes but I miss my weights workouts. I was thinking to alternate week perhaps? So one week cardio heavy: 3 to 4 cardio and 2 circuits; next week 4 weights and one cardio??

I am also concerned that to be working opposite goals I could be spinning my wheels. I am not necessarily looking to GAIN muscle as I have a good bit but I'd like to preserve it and I enjoy it. As I said the main goal is fat loss. I have another 17+ lbs to go so that will take months. Not sure I want to go months with such minimal weight training. But I don't want to be wasting my time either.

Thoughts??

[Lori_Michigan]

I gained 35 lbs in the past 4 years (perimenopause) and thought if I increased my workout time that the weight would come off. Just left me with injuries. I only gained more weight by doing more.

The only thing that's worked for me is tracking calories/macros and sticking with a calorie deficit. Since we can't talk diet here, I won't get into it but I just eat really nutrient dense foods now and stick to my daily calories/macros. I also lowered my workouts in both time and intensity. I have now lost nearly 20 pounds since October.

I do moderate workouts for about 30 mins with a 20 min CS stretch five days a week and two 45 min total body weight workout a week (mostly Cathe or Tracie Long). Most of the moderate days are just walking with Leslie or Jessica, or an Ellen workout. Easing up on the cardio was key for me since I'm not ravenous or exhausted anymore. The weight workouts are total body and I put enough rest time in between them with the other moderate workouts that I'm not stressing my body too much.

I pretty much follow Pahla B's advice (except her workouts).

[edensmom]

Lori, thanks for your response. I've been counting macros (off and on, not continuously) for about 8 years. I've seen your posts and your story resonated with me quite a bit. It has been SO difficult to make ANY progress even with a super strict diet and logging every single thing. Thankfully I seem to be making some headway the last few weeks.

In August I developed a pretty wicked case of plantar fasciitis that has finally improved after 7 months. I decided to give moderate workouts a try. I switched to shorter, low impact intermediate workouts, more rest days. During that time (7ish months) I gained another 10 lbs, all while logging my food/counting macros. So it's safe to say lowering the intensity isn't what my body is looking for. When I began upping my cardio to strength ratio a few weeks ago, I FINALLY began to see the scale move.

I'm hoping to hear from people that combined programs and alternate them or switch up the weekly focus of their workouts. Anyone?

[Lori_Michigan]

Originally Posted by edensmom

Lori, thanks for your response. I've been counting macros (off and on, not continuously) for about 8 years. I've seen your posts and your story resonated with me quite a bit. It has been SO difficult to make ANY progress even with a super strict diet and logging every single thing. Thankfully I seem to be making some headway the last few weeks.

In August I developed a pretty wicked case of plantar fasciitis that has finally improved after 7 months. I decided to give moderate workouts a try. I switched to shorter, low impact intermediate workouts, more rest days. During that time (7ish months) I gained another 10 lbs, all while logging my food/counting macros. So it's safe to say lowering the intensity isn't what my body is looking for. When I began upping my cardio to strength ratio a few weeks ago, I FINALLY began to see the scale move.

I'm hoping to hear from people that combined programs and alternate them or switch up the weekly focus of their workouts. Anyone?

Re: macros/tracking -- I'd been loosely tracking macros on/off for a couple years actually and still gaining, all while working out pretty intensely. Gained and gained. I consulted with Susan Niebergall (http://susanniebergallfitness.com/ after I read her book "Fit At Any Age". She flat out told me that I just didn't have a large enough calorie deficit even though I thought I was doing all the right things but still gaining weight. She's 64 and helped me see that I needed more recovery time between weight work since my body just seemed to be going in the opposite direction than I wanted. Once I dialed in to the right calorie deficit (which was more than I thought), I started to lose. Her mantra is consistency over time with everything. But like everyone else has said, you've got to do what works for you. This is solely what finally is working for me.

Re: switching up weekly focus -- I actually do this all the time. Some weeks are heavier weights, some are lighter, some are just metabolic, some are circuits, some are just fusion, some are bands and bodyweight, some are a little more cardio based. *But* I don't change how many days I do moderate (five) and how many are heavier (two). I tend to do weight workouts on Tuesdays and Fridays with the rest of week just moderate or light. Most of my moderate days are just 30 mins now, sometimes with a CS stretch after. But I don't go over 45 mins total anymore with anything. That keeps me from becoming ravenous and avoiding injuries.

Hoping you'll find what works for you!

[IceQueen07]

Originally Posted by Lori_Michigan

Re: macros/tracking -- I'd been loosely tracking macros on/off for a couple years actually and still gaining, all while working out pretty intensely. Gained and gained. I consulted with Susan Niebergall (http://susanniebergallfitness.com/ after I read her book "Fit At Any Age". She flat out told me that I just didn't have a large enough calorie deficit even though I thought I was doing all the right things but still gaining weight. She's 64 and helped me see that I needed more recovery time between weight work since my body just seemed to be going in the opposite direction than I wanted. Once I dialed in to the right calorie deficit (which was more than I thought), I started to lose. Her mantra is consistency over time with everything. But like everyone else has said, you've got to do what works for you. This is solely what finally is working for me.
Hoping you'll find what works for you!

Lori - I also talked with Susan, really connected with her book. She gives it to you straight that's for sure, but after talking to her and putting what she told me into practice, it is working. Her podcasts are really good to listen to when things get tough.

[Lori_Michigan]

Originally Posted by IceQueen07

Lori - I also talked with Susan, really connected with her book. She gives it to you straight that's for sure, but after talking to her and putting what she told me into practice, it is working. Her podcasts are really good to listen to when things get tough.

I got her book from my library and then started following her on Instagram. I simply sent her a DM and she really took time to look into what I was doing and what wasn't working. She is really straight to the point, but I'll be darned if she wasn't spot on for me.

[edensmom]

Originally Posted by Lori_Michigan

Re: macros/tracking -- I'd been loosely tracking macros on/off for a couple years actually and still gaining, all while working out pretty intensely. Gained and gained. I consulted with Susan Niebergall (http://susanniebergallfitness.com/ after I read her book "Fit At Any Age". She flat out told me that I just didn't have a large enough calorie deficit even though I thought I was doing all the right things but still gaining weight. She's 64 and helped me see that I needed more recovery time between weight work since my body just seemed to be going in the opposite direction than I wanted. Once I dialed in to the right calorie deficit (which was more than I thought), I started to lose. Her mantra is consistency over time with everything. But like everyone else has said, you've got to do what works for you. This is solely what finally is working for me.

Re: switching up weekly focus -- I actually do this all the time. Some weeks are heavier weights, some are lighter, some are just metabolic, some are circuits, some are just fusion, some are bands and bodyweight, some are a little more cardio based. *But* I don't change how many days I do moderate (five) and how many are heavier (two). I tend to do weight workouts on Tuesdays and Fridays with the rest of week just moderate or light. Most of my moderate days are just 30 mins now, sometimes with a CS stretch after. But I don't go over 45 mins total anymore with anything. That keeps me from becoming ravenous and avoiding injuries.

Hoping you'll find what works for you!

I listen to Jordan Syatt's podcast and he and Susan do podcasts together frequently! I've heard them plug her book and now I think i need to read it.

With macros I am at times more consistent than others. When I am "on" I am ON - measuring everything and logging everything. It's hard to sustain that without it becoming obsessive (for me) but for the most part it always worked for me. This last year I weighed/measured/logged EVERYTHING and stayed within calorie budget -- it took me more than 3 weeks to even lose a lb. I agree with what Jane said that it seems sometimes the body likes a certain weight and really stays there - or in my case gained. I'm curious about the deficit bc I don't know how much lower I could go before my husband and kids no longer like me. Lol.

Maybe switching up is the helpful thing bc I was 4 - 5 days a week weights and ZERO cardio or at best a circuit here and there. I'm down about 6 lbs since I started adding in cardio workouts. My body seems to like it.

Tugger - idk if you have tried this, but I got some inserts for plantar fasciitis and it has helped more than anything.i got a new job where I stand a lot and it was excruciating so I gave inserts a shot and WOW. Way less discomfort/pain and i can mix in some impact here and there.

I like hearing how other people structure their workouts, it is super helpful.

Now to finish reading the replies. One of my coworkers is off this week so I am extra busy at my office. Thanks my all the replies so far.

[bzar]

Originally Posted by edensmom

I'm hoping to hear from people that combined programs and alternate them or switch up the weekly focus of their workouts. Anyone?

i frankenstein my regimen frequently - never sticking to one modality, as long as I am consistent. to me, consistency trumps all other factors. i think that's why "rotations" have been the key to people's success, not necessarily the program itself, but being consistent.

also, monitoring the "triangle" of fitness - frequency, intensity and duration - changing one of these variables has led to success. e.g.: frequency - people have done "sparking" sessions - work out 15 min in the morning and another 15 min in the afternoon. duration: do steady state but increase the session time by 10 min and progress further.

someone mentioned sleep - there are studies that have shown that getting enough sleep has contributed to weight loss.

[edensmom]

Originally Posted by bzar

i frankenstein my regimen frequently - never sticking to one modality, as long as I am consistent. to me, consistency trumps all other factors. i think that's why "rotations" have been the key to people's success, not necessarily the program itself, but being consistent.

also, monitoring the "triangle" of fitness - frequency, intensity and duration - changing one of these variables has led to success. e.g.: frequency - people have done "sparking" sessions - work out 15 min in the morning and another 15 min in the afternoon. duration: do steady state but increase the session time by 10 min and progress further.

someone mentioned sleep - there are studies that have shown that getting enough sleep has contributed to weight loss.

I like this idea of varying intensity/ duration/# of days worked out etc. I was looking at one of Jessi a Smith's rotation and she has something like that - challenge week, moderate week, fusion week etc.

My sleep is pretty good. I get about 7 hrs a night and tend to fall asleep easily and stay asleep.

[bzar]

Originally Posted by edensmom

I like this idea of varying intensity/ duration/# of days worked out etc. I was looking at one of Jessi a Smith's rotation and she has something like that - challenge week, moderate week, fusion week etc.

My sleep is pretty good. I get about 7 hrs a night and tend to fall asleep easily and stay asleep.

i tagged this thread with "sparks" for other threads where people worked out 2x/day with short "sparks". In some cases VFers kept total workout time constant but just broke it up into separate sessions.

Oprah's Bootcamp from years back included a 20 min walk before dinner, which is a short spark.

her rotation was something like this:
5-6 days a week: 30 min weight session in the morning
5-6 days a week: 45 cardio session in the morning
*75 min cardio on days she doesn't do weights
**daily: 20 min walk before dinner

*this is an example of extending the duration of a session
**example of a spark

i think it's important to keep a routine for 2 weeks then change it. this way you can see whether it's making a difference. it usually takes me 2 weeks to evaluate whether anything has changed.

Edited to add:
if i were to use Oprah's Bootcamp, i would keep the durations of the sessions as prescribed but would use less intense weights sessions to include high rep/low weight workouts, body weight workouts, CS, yoga or barre. For Cardio i would do steady state low impact styles. there are so many ways you could adapt the rotation.