FIRMies... I need your help!

[toystoryduo]

Hi everyone!

I have been FIRMing for the past 5 months now. I love the workouts, but it seems like I have stopped getting results. I'm even starting to feel flabby again and I don't know why. I have been working out at least 4 times per week.

The only videos that I have are:
BSS1
BSS2
Cardio Sculpt Blaster

When I workout with BSS1, I try to do the following schedule:
CS, Rest,TS, Rest, CS, Rest, Cardio Sculpt Blaster

When I workout with BSS2, I try to do the following:
CAWT, Rest, MCB, Rest, TS+Abs, Cardio Sculpt Blaster

I have been very frustrated about this. I have started looking at othe programs like Slim in 6, but I suspect that it is similar to the FIRM. Does anyone have any suggestions on what I can do? I really love the FIRM and the workouts, but I need to see more results so that I won't get discouraged and so that I can attain my goals.

Thanks!
Tracy

 

[luvmydogs]

Hi Tracy!

I think the plateau you've hit can actually be quite common! I know I've read about people going through the same things at www.videofitness.com (great forums, reviews and resources!). I experienced this myself several months ago, finding I needed to do two FIRMs back-to-back to feel as though I really worked out. Our bodies can easily become accustomed to the repetetive movements of similar workouts--you will plateau and not see the results you may be looking for. Here are a few thoughts I have (with my VERY LIMITED scope of fitness knowledge! ) :

* Look at increasing the weights you're using. Could it be that you have increased your strength so much that you're no longer being challenged by the weights you use? If that's the case, look into getting some heavier dumbells if that's within your budget. If you feel you can, up your intensity with the workouts you do have--give an extra oooomph to your movements! (But don't overdo it!). Upping your intensity will burn more calories and give your metabolism a jolt!

* Crosstrain! Shocking your muscles by using them differently each time you exercise is a great way to bust plateaus and add a big blast to your overall fitness program. Can you add walking or jogging? Do you have access to a pool for lap swimming? Do you like kickboxing (some great kickboxing vids out there!) or some other forms of exercise? Look for other activities you enjoy and add them to your program. The muscle confusion will be great for your body and promote less boredom and less chance of overuse injuries. Check into increasing your cardio for additional fat-burning. I pretty much separate my cardio from my weight work now, and that has increased my results (and the shape of my body) tenfold.

* Check into other instructors if you're looking to keep exercising with vids. Different instructors have different styles and focus on different methods--often yielding different (and greater) results. Videofitness and FIRM Ya-Yas are sites I go to all the time when looking for new video & instructor reviews. If you think you need to change things up and add some variety then go for it! FIRMs will always have a place in my collection, but I had to branch out in order to get the results I wanted (weight maintenance, increased cardio capacity, and some ripped muscles!) I've read a bit about Slim in 6 (www.beachbody.com ). They also have a more challenging version called Slim Series, which you may be more suited for since you can do FIRM workouts--keep that intensity up--you're a STRONG WOMAN now! Slim in 6 and SS are both high-rep, low weight workouts, which mean they are designed to sculpt, tone and trim your body, not build bigger muscles (low-rep, high weight is good for muscle building). Don't be afraid to try different things. Never forget that repetition can lead to boredom, injury and burnout! But if you love The FIRM so much and want to stick with them, check out Melanie's collection to see what she recommends for more difficult workouts that hit your muscles differently than the videos you have now. Mel is a Fanny-Lifting FIRM Encyclopedia! She'll steer you in the right direction!

I know some of the things I've suggested will cost you some $$$! When I got into Cathe Friedrich (www.cathe.com ), I had to spend a lot on all the new equipment I needed. If $ is a consideration (when isn't it?! ), try to add some walking/jogging or other things you can do for little or no cost.

Tracy, if I were you (and I was!), I'd take a good look at my goals and what I wanted to acheive in terms of weight loss/maintenance, cardio gains and strength building. Check out some resources, vids, instructors, or other exercise options. Look at your budget and see what you can fit into it. Then GO FOR IT! I've been where you are, and it's frustrating to be working so hard and not see any more results! I had to mix it up, switch it around and up my intensity--I started seeing results again (huge fitness gains with Cathe), and I know you will, too!

I'll be cheering for you, Tracy. You've worked so hard and consistently and I'm so very proud of you! This is a minor plateau, and we'll help you BUST IT! Keep jammin' babe!

 

[toystoryduo]

Kim,
You are an amazing woman! I am glad to have "met" you! Thank you so much for your advice and for your encouragement.!

I have one more question for you: When I do my workouts with the videos I have now, I still get winded and sometimes struggle to get through them. So, because of this, do you still think it's possible I have hit an exercise plateau?

I really need to do some research to see how I can "mix -up" my workouts. My family and I are going to WDW in December and I want to look fit and much thinner than I do now.

Thank you so much for taking the time to answer my question! I really appreciate your help!

Tracy

P.S. Melanie, if you are reading this too, can you suggest a few new FIRM videos for me? Thanks!

 

[luvmydogs]

Hi Tracy!

Have you ever heard of "muscle memory"? It's the theory that many fitness pros ascribe to that says that your muscles/body can actually "memorize" the constant repetions of similar movements--in this case your workouts-- thereby making them less effective. Like a construction worker who hammers all day for a living--that motion becomes part of his everyday life. His forearms will get bigger and stronger, but at some point the muscles will just stop growing because they become used to this motion. It sounds as though you're still working within your fitness level (which is the best way to improve it!), but that your muscles are just looking for some different kinds of movements to shake 'em up a little bit! I still stuggle with Cathe--but in a good way. There's a BIG difference between feeling wiped out but worked out at the end of a video, and just plain exhausted. Exhausting yourself will get you nowhere. You want to feel as though you gave 100 percent when you're done, but not feel like you could literally drop over dead!

What I'm really thinking is that you just need to change things around a bit. If you're working your hardest you don't necessarily want to increase your intensity just yet. I think you're ready for some different moves. What about adding a day of just pure cardio? Some people dislike a lot of cardio, although I really like it! Do you like kickboxing? I never did until I found Cathe. Now I have to stop myself from doing it all the time (just did it this morning!), and I feel sore in different places than when I do her step tapes (once again, muscle confusion/cross training). What about hi/lo (floor aerobics)? Maybe take a day away from the Fanny Lifter so that your using different leg muscles. Don't forget, using those large muscle groups like the legs will really get your heart pumping and burn calories! Both kickboxing and hi/lo will have you using these muscles in different ways than the FL. If you want to build some muscle (which will increase your metabolism, tone you up, and really change the shape of your body!), how about a workout of just lifting? Go as heavy as you can and you'll really feel it! It took me a while to enjoy weights-only workouts. But honestly, I think the fact that I separate the cardio from the weights ( I do three cardio--kickboxing, interval, step/hilo combo), and three weight workouts (2 upper body, 1 lower body a week, each 1- 1 1/2 hours long), is the biggest reason I've seen such huge fitness gains. But Tracy, there's no reason why you'd have to spend nearly this much time exercising unless you really want to! I do it because I really love it and because I've set some major strength-building goals and it's how I have to work to acheive them. I really think you just need to vary your workouts a little bit. The fun factor will increase for you and I'll bet anything that you'll see a marked improvement given time!

Check out what Mel has to say about other FIRMs, and you know I'm always here if you want to know about Cathe (I'll say it again--I've got a major jones for her Kick, Punch & Crunch kickboxing workout )!

Make sure you're eating well and start confusin' the heck out of those ripped muscles of yours! I can't wait to hear what you decide to do!

You keep Groovin' Girl!

 

[ZerasPride]

Hi Tracy,

I can add absolutely nothing to the wonderful advice Kim gave you (she and Mel are our resident FIRM gurus!).

But you did ask about anothing FIRM tape to add to your collection and I have been working out the past few weeks with Super cardio sculpt with Nancy Tucker. I absolutely love love love this work out! I have been doing it for the past 3 mornings and just can't get enough. It is intense enough (for me) that I feel like I get a really good work out but I feel tired in an energized sort of way and feel energized for the rest of the day. You might want to consider adding this one to your routine. It's just great.

I also remember when I first started out working out with the FIRM, I did not change my eating habits and while I felt good after my work outs, I didn't lose any weight and my clothes size did not change. It wasn't until I combined exercise with the FIRM and eating right that I started to see the results. I'm not trying to suggest you are not eating healthy but I know once I added diet and exercise together, I started to see wonderful results.

I agree with Kim that you have worked so hard with your FIRM work outs and should be so proud of your progress that you might just need to do a little tweaking here and there to get your FIRM groove back! Hugs to you my FIRM-sis!

 

[toystoryduo]

Kim~ Thank you! Thank you! Thank you! A thousand times thank you!!!! What you said in both posts is really making sense to me now. I still haven't decided what to do yet, but with all of the information that you have given me, I feel much better prepared to make a decision soon. Thanks a million Kim!

Lisa~ I am definitely going to look into buying Super Cardio Sculpt with Nancy. Maybe overstock.com will have it. Thank you so much for your encouragement! I am going to look at my meals more carefully and see if that might be contributing to my lack of results. Thanks Lisa!

Until tomorrow!

Have a great evening!
Tracy

 

[luvmydogs]

Oh Tracy, you Fabulous Babe! You are more than welcome! I'm more than willing to share my fitness knowledge (or lack, thereof!) anytime!

I just wanted to give a quick "I second that!" to Lisa's (Hi WISH Sis!) comment about eating properly. I've read so much about exercise and nutrition since I started my whole Weightloss Thing, and the general consensus is that losing weight is actually around 80% diet and 20% exercise. There is NO DOUBT that consistent exercise will do amazing things for the health of both your mind and body, and in the long run, a more muscular, fit body will burn more calories even at rest and give you a greater quality of life. But the quality of food you're eating and how many calories you consume are much more important if you're trying to lose weight. I'm not sure if your goals are weight loss or maintenance, but eating nutritious food while lowering your caloric consumption (but not too low!) is the most efficient way to lose any unwanted weight.

Exercise will boost your metabolism and help your body burn more calories quicker! The consistent exercise that helped me lose 110 pounds has lowered my blood pressure, cholesterol, triglycerides, and sugar levels--I'm all in the healthy range now! I can now also out push-up my dh! Heh heh... It has also given me a great deal of strength and an increased cardio capacity. But eating well is just sooooo important and I'm sorry I missed that important fact when I answered your posts before. THANKS LISA for bringing that up!

Let us know what you decide to do, Tracy, and how it's working! Take a look at your exercise and eating habits and tweak as necessary! We're behind you all the way!

 

[MelanieC]

Hey Tracy,

Sorry I couldn't answer sooner. I was out of town all weekend and got to busy at work yesterday. My computer wasn't moving and all last night and all I got to post was on the workout thread before I gave up and turned my computer off.

I SO agree with what Kim and Lisa said. For me, dieting is the major reason I loose weight. Without eating properly, I wouldn't see the results I do. Its such a fine balance. You have to eat enough to keep your metabolism burning to support your working out and low enough to keep from gaining weight. Also, your food must be your source of FUEL to sustain exercising and muscle building or you won't see as good of results. A right balance of protein and carbs help rebuild the muscle you break down when you lift weights. If you don't get the proper rest and nutrition, they can't re-build themselves and you don't see results. Definately take a look at what your eating. That could be what's giving you that "flabby" feeling. Oviously your not getting "flabby" for exercising.

Another thought is that your gaining muscle and either your fat hasn't dissapeared yet, or your not eating low enough to loose the fat so it seems as though you are gaining. When you say you aren't getting results........are you just talking about feeling flabby? Or are your muscles not seeing results. Being a woman can sometimes make seeing your muscles improve more difficult. We lack the hormones to see huge increases. Where I notice my difference is when I flex my arm muscles, I can actually feel muscles that I coulnd't before, and I do feel them getting larger (only when flexed). Try as I may my arms still look scrawny when they are just hanging there. Also, I can definately see my quad muscles getting larger in my legs, but nothing else really. Sometimes this can be confused with your legs seeming larger because of the fat over the muscle. Only time will help this. The Abs are another spot that this happens. When you get the muscles underneath, some people feel flabbier because the fat bulge seems larger. Since you can't spot reduce (only diet will get rid of this), it can be frustrating. Please keep working out though, eventually the fat will dissapear and low and behold the tone muscles will shine through.

Do you feel stronger, are you able to work out for longer now? I bet you are seeing results, its just that your body doesn't SHOW the results as rapidly after your initial start. Its just like loosing weight. In the first few weeks and months you loose big, and then it slows down.

Try some new video's. Maybe your just bored? I get bored easily and having 40 video's help. Maybe focus on the areas you want to improve. Just remember that working out harder like Kim said, may not make a huge difference if your not ready for that level yet. If the firm is still challenging to you, maybe add a few different aspects or way you do things to confuse your muscles and keep you from getting bored. Maybe try not doing BSS1 one week and BSS2 the next. Mix it up. Try one tape from BSS1 and one from BSS2 and confuse your body even more.

Try journaling for a few weeks and write down what weights your using, if they are hard or if the reps are easy. How tired you felt. Could you have done something harder. Also keep your food on this journal. Possibly we could start next week with our FIRM thread and use that as a 2 week journal to also list how we feel, how hard we are working etc. This may give you some insight to how your really doing. Putting your feelings down so you can re-read them really help.

Well hopefully I didn't blab too much and I actually made sense. Hope this helps some. You are doing fabulous!! We are here for you and will help you through this so you can feel better and get the results you want from your workouts!

 

[s&k'smom]

Oh you guys I'll follow you anywhere. I can't beat what the others said it's fantastic advise. What worked for me was adding a bit more weight and a few more videos. They are still all firms but I am thinking of adding a few others just to mix it up. Another thing I did was try to add in an evening walk that really boosted things.

 

[toystoryduo]

Hello everyone! Thank you for your great replies!

With your help, DH and I have decided several things:

1. We need to eat much healthier if we want to lose weight. Since I started WISH journaling in January, I have made some modifications to my diet such as eating wheat bread instead of white, eating veggie pasta, eating more salads, e.t.c. But if I am honest, I have to say that although I am eating healthier in some ways, I am still eating a lot of processed foods and junk food. DH said, "Tracy,if you don't have that type of food in that house, you can't eat it." He's right of course, but it's going to be hard! We have decided to eat healthier as a family so I will have a lot of support there. When I say healthier, I mean fewer carbs , more fresh fruit and veggies, and less snacky type foods.

2. I need more cardio in my workout schedule. My friend is a personal trainer and has told me time and time again that if I want to burn fat, I need to up my cardio. I don't have a lot of FIRM videos that are cardio, so I am going to the store tonight to see if I can pick up any new ones. I'm also planning on adding more walks, maybe (this is a big maybe!) some jogging, and bike riding as well.

3. In order to wake up my muscles, I am going to mix up my rotations, add new videos, and 1-2X's a week, DH will help me to just lift weights.


That's seems about it for now. I do see and feel some muscle in my body and I know that I am getting stronger. However, now I need to work to melt this fat layer that is covering up my muscles.

My first major goal that I am aiming for is a total of 30 pounds weight loss by September 1st. So far, I have lost 14 pounds total (probably would have been more if I hadn't eaten so many snacks) and have 16 pounds to lose in about 12 -12.5 weeks. I really want to do this!!! Thanks to all of my FIRM friends and my family, I think I can!

Thank you all so much for your help and support! You are the best!!!

Tracy

 

[s&k'smom]

I was thinking of you yesterday when I was working out and did one of my tapes with heavier weights. I know for me changing my eating habits really gave me a boost. And I totally agree with keeping "that stuff" in the house. I don't buy it so I don't eat it but DD's birthday is tomorrow and I know that I'm gonna eat it so when the party is over the junk has got to go or I'll be binging all weekend.

 

[luvmydogs]

Hi Tracy!

I think the changes you've decided upon are terrific, and I bet you really notice some big changes! It's great that you have dh's support--that makes such a difference! Whatta guy!

I think the changes you're making in both your diet and workouts are really going to give you the jumpstart you need, and 12 weeks to lose 16 pounds is very doable IMHO! I didn't do a specific eating plan when I lost weight. I kept protein high, carbs low (I'm a vegetarian, so I really had to work on my protein requirements), and tried to eliminate the majority of the junk. I must admit though, that if I wanted chocolate, I would allow myself a Hershey Kiss or two--just not the whole bag! Mmmmmmmmm.....chocolate.....

Tracy, you and your dh did a GREAT JOB coming up with some really workable ideas! They're sensible and effective and I know you'll be well on your way to achieving your goals!

Keep us posted! WAY TO GO WOMAN!