After Instructional #1

[StephanieR]

Hi - I've been doing Instructional #1 followed by hoe downs for about 3 weeks now. I like the pace and the extra reminders for good form. I've recently been adding in OIP/HF/E and awesome legs.

My questions are:

1) Should I go to BWO+ next or can I go to Instructional #2? I'm losing inches but it's slow. I thought maybe it would be good to use a wider range of muscles.

2) When is the best time to do OIP/HF/E? Before Instructional #1? After Instructionals and before AL? Or do it twice, once before Instructionals and again before AL?

I'm 56, average to lose, in basic good health with thyroid issues.

Thanks for your thoughts!
Stephanie

[mamalove]

Hi Stephanie!

1. I would say go for Inst.2. You say you don't have any adrenal/ problems, so doing Inst. 2 shouldn't put you into overtraining. I woud do this schedule: M-Int.2, T-Inst.1, W-Inst.2, TH-Inst.1, F-Inst.2, S-off or you can do PBS,TTT, and 1 HD. If at ANY time you feel overly tired, take a rest! Your "schedule" won't mean anything to you when you are lying on the couch in overtraining mode! Do what you can when you can....

2. The most effective time to do OIP/HF is before bedtime. That's when gravity is on your side because you'll be lying down. Also, I would do OIP definetly before AL.....and if you want before Inst.1. You can do OIP/HF however many times you want....so anytime during the day!

HTH!

[ayj67]

Stephanie,

Thyroid... you might just be slow because of that.

Instructional 1, you can move on if you are on auto pilot for the set up, and you really don't need the reminder for when to tuck butt, when to inhale, when to exhale. If you are not on autopilot set up yet, don't move on. If you want more muscle activation, you slow it down, do 4 reps in 8 reps time. You can do BWO+ twice in the slow way for 2 weeks and start counting the muscles. If you cannot count 5-7 muscles that you are using at the same time, concentrate on muscle activations. If you are not sure which muscles, come back here, we can go muscle by muscle element by element on each move. You can concentrate on one move a day or one move a week.

Once you are good with then muscles counting and activations for all moves and elements with BWO+, then you can start thinking about adding one move from Instructional 2 per week. Same process, move by move, element by element. When is doubt, do it slow, and count the number of muscles. If you can only count 2 muscles that is being tighten, then go back, you miss something and a lot of things, you are not ready to move on yet.

I will think doing BWO+ first, then OIP/HF then AL. If you want to enjoy more burning, add Diva Derriere.

Inch loss are dependent on the muscles activations, quality first and quantity second.

Have your practice curl the core like Michelle said? http://forum.t-tapp.com/showthread.p...220#post860220

Don't just read, do and practice. I rather see you spend 15 mins each day to practice curl the core before BWO+ than do 15 mins extra on Instructional 2.

[AdoptedTexan]

Thanks, Abbie - I like the idea of rotating instructional #1 and #2. I think it would be a little easier on my body than doing the same dvd.

Ayj - That's wonderful advice about half reps and counting the muscles on each move and really thinking about it. I'm going to try that in a few minutes when I do my workout today.

I've READ the post about practice the curl but like you said never actually DID it. I've got it printed out so I can work on it also. Thank you for some very sound advice!! I'll report back and let you know how it goes

Stephanie

[StephanieR]

Hi Ajy - I'm back after my workout . . . and boy am I feeling it better after PRACTICING the curl and really paying attention just to that one thing. Not only do I feel it so much more in my abs and lats but my knees are not as sore as they usually are. My upper back is feeling it, so I think I may have been trying to use my shoulders too much and I'll have to watch that.I'm going to keep at this for at least the week (instructional #1 and practice curl). Thank you again! Stephanie

[ayj67]

If your knees hurt, try to get the feet closer together (1 mitten hand), always check if your feet duck out. Straight toes is measured by lining the outside of your feet straight and parallel. If the inside of your feet is straight, you duck, and the knee will hurt. My right feet like to duck mid stream and I have to watch it like a hawk.

Tuck and Core it right, the fat will melt off. Practice when doing daily activities too, you can even do it while on computer. You won't get to lean forward, but you will get flatter abs faster. A good trade off.

[StephanieR]

You're right about having to watch your feet like a hawk. Mine start out OK but then begin to stray. I'll try and watch them better. Thanks for the reminder

[ayj67]

Ok, more on knee pain, make sure you have vertical alignment all the time, that is shoulder over hop over ankle in one straight line 90 degrees to the floor. You weight distribution is on the outside of your feet and your heels, never on the front of your feet.

Stephanie, are you short torso?

[just7]

Ok, more on knee pain, make sure you have vertical alignment all the time, that is shoulder over hop over ankle in one straight line 90 degrees to the floor. You weight distribution is on the outside of your feet and your heels, never on the front of your feet.

Stephanie, are you short torso?

AYG--I think that my right foot tends to duck out that little bit during wo's too...hence the knee pain. And--even though I'm standing NBT, I believe that my weight shifts forward a LOT!!!

I'm so glad, Stephanie, that you are figuring things out!

[StephanieR]

Thanks, Jennifer! It certainly is a process!!

Ayg, I'm a combo with a longer torso and average to lose.