Want to take up a strength or weight-lifting program, but don’t know where to start? Here are the basic guidelines, rules, and easy-to-follow workouts.
Here are some concepts you need to keep in mind:
– Make sure to exercise muscles as groups. If you’re doing bicep curls, you sure as hell better make sure to do something like crab pushups to exercise your triceps in order to make sure your arms aren’t imbalanced. If your biceps are too strong, and you have weak triceps, this could lead to injury.
– Cycle your workouts. Example: Monday – leg day, Tuesday – arm day, wed – total body etc. This allows your muscles optimal time to rest and grow.
– Eat protein RIGHT after your workout. After your strength workout, you have a 15 minute window to feed your muscles with protein (peanut butter is my favorite post-workout snack) or else they begin to eat at themselves instead of repairing and building. You also need to drink plenty of water and get sleep in order to ensure muscle growth.
What to do if you wish to tone up/lose fat.
– Strength train a minimum of 3-5x/ week. You need strength training for fat loss. Plain and basic. You might be able to skate by on only 2x a week for strength training, but if you want maximum results you’ll do strength training more like 3-4x/ week. You can do a combination of strength and cardio through circuit training, however do not avoid the weights! They get outcomes!
– Do 3 sets of 10-14 reps. By the end of each set, you should feel
– 3-4 days a of cardio. To tone muscles, you must do a minimum of 3 days per week, and you need to be doing HIIT exercises.
Recommended exercises: Do the One Month Shred or the One Month Youtube Calendar.
Exactly what to do if you want to gain muscle …
– Strength train a minimum of 4-5x/ week. Raise HEAVY and choose overall body moves like squats, deadlifts, and bench presses.
– Do 3 sets of 5-7 reps. You need less sets and heavier weights if you’re attempting to develop more muscle mass. If you aren’t LUGS DYING on the 7th rep of each set, get heavier weights.
– 1-2 days of cardio. Cardio burns fat … but it likewise burns muscle. If you want to develop muscle, limit your cardio to 1-2 days a week for under 45min. HIIT is optional.
Recommended exercises: have a look at my Finest Pinterest Workouts board for strength regimens (specifically ones with conditioning ball!).
Here’s a little rundown of my strength regimen:
– Sunday: Post-run, I do my upper body moves with 15lb hand weights that target biceps/triceps/back/chest.
– Monday: Rest day!
– Tuesday: Vinyasa or sometimes Ashtanga yoga at my gym. This is a full-body strength training workout, and I’m almost always sore after!
– Thursday: I do lower body moves, such as lunges and deadlifts combined with some simple plyo jumps and such for a circuit workout.
– Friday: Yoga again!
– Saturday: Today is an abs day. Oblique twists, crunches, planks like nobody’s business.