First, 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 want to tone up/lose fat..
- Strength train a minimum of 3-5x/week. You need strength training for fat loss. Plain and simple. 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, but do not avoid the weights! They get results!
- 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 should do a minimum of 3 days per week, and you should be doing HIIT workouts.
What to do if you want to gain muscle…
- Strength train a minimum of 4-5x/week. Lift HEAVY and opt for total 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 trying to build more muscle mass. If you aren’t TOTES DYING on the 7th rep of each set, get heavier weights.
- 1-2 days of cardio. Cardio burns fat… but it also burns muscle. If you want to build muscle, limit your cardio to 1-2 days a week for under 45min. HIIT is optional.
Suggested workouts: check out my Best Pinterest Workouts board for strength routines (especially ones with medicine balls!)
Here’s a little rundown of my strength routine:
- 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.