~To really shape your body it is important to incorporate weights AND cardio. I know many women feel cardio should be dominant in their workout routines and sometimes even fear that weights will make them bulky. This is NOT true. As you can see, we are both not bulky and we both lift 4-5 times a week. Sticking with only cardio can result in loss which is primarily from water and muscle. It is vital to implement weights if you truly want to tone up.
Here is a breakdown of our training. We try to stick to one body group per day. Always use proper form and if you are unsure of how to perform an exercise ask a professional or trainer in the gym for assistance.
Day 1- Abs & Back
Day 2- Triceps & Biceps
Day3 – Shoulders
Day 5- Legs
Weights (45min) 4-5 times a week
Cardio (20-30min) 5-6 times a week
~To build muscle try to use weights that are at least 70% of your max weight for that exercise. This typically necessitates keeping reps to 12 and under.
~If the sum of reps you perform for an exercise adds up to about 25, you’re more likely to maximize your muscle and strength gains. Just keep the reps relatively low and the sets moderate. Configurations like 5×5, 6×4, and 8×3 work very well. We typically do 3 or 4 sets of 8 with heavy weights. By the last rep you should really feel the burn and it should be nearly impossible to finish with proper form. This is particularly important because if your muscles ‘think’ they can handle the weight you’re giving them.. they WON’T CHANGE. Your muscles will not grow if they are not brought to failure by your last reps.. because they see no reason to if they can ‘handle’ the exercise.
~Set a goal! A realistic goal for weight loss is about 1-2 pounds per week ( this also may fluctuate depending on your current weight.) Some goals may be to gain muscle mass and not fat loss. Goals will vary! It is important to not solely focus on weight loss but focus on losing fat and gaining muscle. In return, you will boost your metabolism and keep the weight off with your lifestyle change. Weights will give you the curves you see in the magazines, where cardio will only make you a smaller version of YOU. A healthy workout plan combines Both.
~Fitting in some cardio with 4-5 days of Heavy weights is one of the greatest ways to transform your body. Bodybuilding.com has hundreds of articles and videos demonstrating different exercises for each body part. This can be a useful tool for beginner swho are unsure of how to do certain exercises in the gym.
*Literally type in the name of the exercise, name of the machine, or name of the body part you are trying to work.. and this site will break it ALL down. Bodybuilding.com is a wonderful source. We have and still do refer to their insight and information.
~Most importantly remember that YOU are human and you will make mistakes. You will have days where you feel energized and can take on the world and then you will have days where you don’t want to leave the comfort of your WonderWoman pajamas and bed! Healthy living is about balance. Don’t beat yourself up if you missed aworkout, just give it your 100% the very next day. With consistency.. results WILL follow. Remember that working out is important..
BUT 80% of results is nutrition.
Using your heart rate to determine if you are performing cardio in your “Fat burning zone” can speed up results
Take 220- your age = a number.
That number x .70 = ?
That number x .80= ?
= fat burning zone
My heart rate would be
220-23 = 197
70% of my max heart rate is: 197 x 70% = 138
80% of my max heart rate is: 197 x 80% = 157
My fat burning zone is 139-157 and I monitor it using a heart rate monitor watch.
My favorite is to incorporate HIIT (High
Intensity Interval Training) into the workout. I typically only do HITT 2-3 times a week to avoid muscle loss. I will sprint for 60 seconds andthen walk for two. After my sprints I make sure that my heart rate falls back to the Fat Burning Zone (70-80% of your max that you calculated) BEFORE sprinting again. I typically use a treadmill with high incline and 8-10mph for sprints and rest anywhere from 3mp-6mp. The stairmaster and elliptical are great for HITT too.