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Home » Q & A » Strength Training
Question: Adding strength training to a workout regime - what do you recommend?
Question Description:
I currently do aerobic exercise (elliptical, cycling), pilates, and yoga. My goal is to be more fit, toned, and slim down my stomach. I don't want to bulk up my muscles. I understand that strength training is needed to roundout a workout routine. For my goals, does it make sense to add it? If so, what would you recommend is the best method so that I achieve toning but not bulkiness? I have access to a well-eqiupped gym and I also like working out at home, so I'm open to anything. Thanks in advance for your help.
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Answer#1: what you're doing is great for tonig!but here's a simple resistance training routine---day 1:legs,glutes-5 min warmup(elliptical,tredmill,bike, or other)*lunges 3sets of 12reps*leg press 3set of 12reps*hamstring curls 3sets of 12reps*quad extensions 2sets of 12reps(have a 90sec break between each set)-cooldown/stretch, (elliptical,treadmill etc. and stretches)---day 2:upper-warm up 5mins*bicep curls 3sets 12reps**tricep pull downs 2sets 12 reps*lateral pull down 3sets 12 reps(targets laterals)**butterflies 3sets 12 reps (targets upper pectorials)-cool down/stretches---day3:core(for this section i don't know what areas or spacesyour gym has to offer. some gyms have machines to work thecore, some just have areas on the floor)research workouts for-obliques-abs,upper,lower-lower backhere you can do 15-20 reps of these--this is sort of begginer's workout plan, CHANGE YOUR ROUTINE EVERY2 WEEKS. FOR BETTER RESULTS.i chose to give you 12 reps, because that amount is for toning and muscular endurance.and most women, i assume want to be tonned, rather than bulk up!feel free to modify ANYTHING if you think it'd be better.
Answer#2: Lifting weights is going to build muscle. If you are satisfied with your size and just want more definition, I would first say to watch your diet. No caffine, as little alchohol as possible and lots of running. The more water you take in the better. It sounds like you already get a good workout with the routine you have. I think the more you run, not jog RUN! the more you burn, the more you burn, the more definition you have. Good luck with your goal!
Answer#3: Basically just add about 30 minutes of weight lifting to your cardio and do it right after or right before, but don't weight lift for more than five days. It's good to weight lift and add a bit of muscle because the more muscle you've got, the better your body is at burning up calories aka losing weight.Lift for a different body part each time you go lift. Aim for 3-4 sets of 12-15 reps to get some toning results. And if you don't feel like going to the gym, do 15 sets of pushups at home. A protein shake post workout would be a smart investment for your muscle.E-mail me with questions.
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