Does everyone doing the plan do cardio after their strength workout (the circuits in the book)? It seems there's not enough cardio...like a person wanting to lose weight won't...they'll gain weight cuz they'll be gaining muscle. I was just wondering if anyone adds more cardio than just one day a week. If so, what kind of cardio do you do and how long? It just doesn't seem like a good program to help you lose weight...it seems like it's more for the "skinny fat" people(or however you say it). I know she says it's not in the book, but I don't see how you can lose a lot of weight if you're gaining so much muscle. I've done the first 2 workouts, and my heart rate has not gotten up there doing just the weight training...towards the last circuit it does, but that's about it. Do you think it's possible to lose about 15 pounds with the program? Thanks!

The weight part of her workouts doesn't build muscle. The muscles are simply being worked so that you get maximum calorie burning from them. There aren't short repetitions with really heavy weights where you are trying to increase constantly to your max. I can't really see any exercise in the book that would build muscle in the "bulky" sense.

I don't know which circuits you are doing, but the circuits I've done in her DVDs are extremely high on the cardio side because of the intensity of the workout and the very little down-time between sets. Take mountain climbers or step plyos or butt kicks or knee lifts or jumping jacks. Those should be getting your cardio up there.

As the basic saying goes, calories in, calories out. Whether you want to lose 15 or 150 pounds, I think it applies.

....so do you add cardio or no?

and i do the circuits in the book. trying to save up so i can buy her dvd's.

I do not add cardio. Moving through the workouts as fast as I can is a cardio vascular workout. I am always slightly out of breath as I work through the cirucuits.

I honestly think it's the opposite -- I think heavier people will benefit more from this book than people like me who only have 20 or 30 lbs to lose. (In terms of immediate weight-loss gratification)

1.) Muscle burns calories much more efficiently.
2.) You'll have a hard time 'bulking up' on her routine.
3.) The amount of muscle weight you'll gain will pretty much be negligible compared to the fat you'll be getting rid of.
4.) Muscle may be heavier, but it's far more dense than fat. Meaning, even if you gain 6-8 lbs of muscle mass, you'll simple look more toned, and thinner than you did before.

And honestly, women don't normally bulk up unless they are trying to bulk up. You'll just end up with a nice ripple here and there.

Yes. But I think because you're already so close to your goal, it may be best to shoot for 2 lbs a week.

Questions (If you don't mind):

1.) How fit are you now, on a scale of 1-10? I'm 27, a desk jockey and I haven't hit the 'blacktop' since college like 5 years ago. I'm woefully out of shape, so when I do the routine, my heartrate gets up pretty quick.

2.) Are you treating it like a circuit workout (higher speed, no rest) or like a weight workout (Slow speed, rest between sets)?

3.) Have you tried incorporating dumbbells into the routine, when able?

Also, flip ahead to some of the routines from Weeks 5 and 6 -- note how they add cardio into almost every circuit. If you're not that out of shape, I would dive into the middle of her 12 week routine and start there. Her routines start off slow so as to cater to those like me, then gradually build it up.

And to answer your original question about cardio, I do an extra hour of cardio every week. Not on my day off, but usually on the first day's routine, about 6-8 hours after.

Hope this helps.

I don't do the circuits in her book at all, I just do the workout DVD. But I've read the circuit information and it's the same stuff, I just get the benefit of seeing her performing each one. (There are many in the book that aren't on the DVDs, though.)

I am very out of shape, so I can't manage extra cardio in after the DVD, but I would recommend it just because the DVD is only 30 mins long. If you are doing a 1-hour circuit from her book, I wouldn't add cardio in, I'd just try to up the intensity of the circuit so you can make *that* cardio. No reason to suffer any longer than necessary! hehe

But yeah, I'd have to say that unless you are really out of shape (not fat, just out of shape) that any program will take some time if you're only 15-20 pounds away from your goal. I can't think of any other way that would get 15-20 pounds off rapidly, though, unless it was a dangerous method.

okay...thanks for the replies. i'm not terribly out of shape, but get a little winded doing the jumping jacks and jumping rope for a minute. so yeah it's a little challenging for me. It just isn't towards the beginning of the circuits. I do the circuits "circuit-style" I guess is how I wanna say it...LOL. I don't do them slowly. And no I'm not very far from my goal, but I'm not one of those skinny fat people either. I do have that extra fat and love handles, a big butt and big thighs. I was in dance since I was 2, and that kept me in really good shape, and I think I still have a lot of muscle definition in my legs from it...although I haven't danced in like 2 years since high school, so there's a good amount of fat that has covered them. (Think Freshman 20....that's what I've gained since entering college) I guess I want that great shape I had my senior year in high school...I think I looked awesome (although at the time I felt I could lose more weight). I was about 125, but had a lot of muscle, so I looked like I was about 115. Although I was dancing 6 hours a day...so it might be hard to get back to that..LOL.

But thanks for the advice. I'm starting to wonder if maybe I should change my exercise routine again. I'm wondering if this will help with my weight loss.

Danzer - we are all coming at this from different perspectives. I have a lot of weight to lose yet, though I think I am pretty good shape. I have been exercising for years. During a recent break when I wasn't working and I had the time I would take an evening walk as something extra. Just because I had the time and felt it couldn't hurt. How much time do you have to devote to exercise? If you have the time for extra I would say go for it. Maybe a dance class? Or kickboxing? I think it is equally important not to burn out.

How long have you tried Jillian's workout? Are you doing the diet part as well?

IMHO, maybe you should stick with a program for at least 4-6 weeks before trying to find something else. Then judge if you've lost enough or if you actually feel the benefits of it.

And don't forget, her routines are merely examples of the kinds of workouts you should be doing. Her basic concept is doing circuit work while alternating upper and lower body to keep the blood flowing ... If you're comfortable enough with your excercise knowlege, maybe you could plan your own. Just a thought.

(Sorry I'm so wordy )

Yeah you're right. I've only been on it 4 days so far. I tend to do that though...I do a routine for a couple days, then really doubt that it'll work in the long run. I think I will stick to it for a few weeks and see what happens...which is something I never do. LOL. So wish me luck!! And thanks everyone for the help!

Seriously, good luck. Hang in there

Danzer5570
Hey hows it going, just reading your post, and thought i would let you know that i am probably in a similiar circumstance to you. I only have roughly 15-20 pounds to lose to look nice and skinny, and i have to say Jillians circuit training has done wonders for me. I was like you in the 1rst 2 weeks i wasn't really seeing any improvements, by week three i've lost 1.5 cm off my waist, hips & thighs. Now i know thats not a lot but its something and i feel great about it. I also looked a lot more toned and less flabby. My advice is to stick with it. What i do is her circuit training and then i walk for 30mins at around 65% heart rate. It is important for me to mantain muscle mass becasue we need it to increase our metabolisms. I'm finding i am still eating chocolate and ice cream which i know i shouldn't but sometimes i do like once a week and i have still lost weight. Evidently quantity is the key.

Goodluck

You can do it!!!

Stick to it trust me soon enough you will see results 4 days isn't long enough