Things You'll Need:
- These are suggested but not required in any variation that lets you work each muscle group
- dumbells
- free weights
- weight machines
- kettle balls
- medicine balls
- weight bands
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Step 1
Understanding the trilogy to a better and healthier you: Weight training, aerobic exercise, and nutrition. For maximum effect, all three areas should be addressed with clear objectives. A simple plan starts with setting goals. Weighting training 3 days/week, moderate aerobic exercise (60-70% of max. heart rate for age) for 30 minutes, low fat meals.
Your caloric intake per day should be less then what you burn off per day.
If it sounds hard to do, I can make it much easier. -
Step 2
1 pound of muscle while at rest burns approximately 60 calories/hour. While 1 pound of fat only burns approximately 9 calories/hour. Do the math. At rest/sleep you will burn quite a few calories, so building muscle will promote this action thus helping you trim inches, burn calories and look your best.
And ladies, no you won't bulk up. That's a myth, unless you have abnormal indigenous testosterone levels or put synthetic hormones in your body, you will be thinner if anything. Don't believe me? Take a look on the internet at "natural" bodybuilders versus "professional" bodybuilders. The latter is chemistry at work. Natural bodybuilders are much leaner and thinner. But don't be scared, you not going to spend more then 45 minutes, three times a week on weight training. -
Step 3
Find a gym, room in your house, or any good place you can exercise for 30 to 45 minutes uninterrupted and follow this plan: Day 1 weight train Legs, Day 2 30 min. aerobic exercise, Day 3 weight train chest and back, Day 4 30 min. aerobic exercise, Day 5 weight train shoulders, arms, and abs, Day 6 30 min. aerobic exercise, Day 7 rest.
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Step 4
Weight training exercises: 4 sets of 8-10 reps on each body part, i.e. hamstrings, and quads on leg days and chest and back on day 3. Find a weight in your rep sets that you can barely achieve the 10th reps on each set. Once it becomes easy or not taxing on your muscles that's when you can increase the poundage in 1-5 lbs increments. Do not increase reps. Stamina can be built doing aerobic exercises. Weights are for building calorie burning muscle.
The actual weight training exercise in not that important as long as it works the large muscle in the body group, i.e. chest bench press or pushups instead of dumbbell fly, and body weight or barbell squats instead of lunges. -
Step 5
Aerobic exercise on Day 2 should be light, due to leg training the day before, then on days 4 and 6 you should run, bike, climb, etc...at 65-70% of your max heart rate. If you choose to do more then 30 minutes, all the better, but don't go over 60 minutes.
