From cardio queen who saw no results other than being tired, irritable, bored and hating workouts, to gym bunny who feels strong, confident, health and happy!
You asked it, I'm here to answer - HOW DO I WORKOUT? WHAT'S MY WORKOUT ROUTINE?
My primary workouts are lifting weights. I lift weights ~6 times a week. That is of course, on average. Life and things get in the way that are more important that workouts ;)
My goals are to get stronger and build more muscle. My general workout split looks something like this:
Day 1 - Chest and Back
Day 2 - Legs
Day 3 - Shoulders and Arms
Day 4 - Legs
Day 5 - Chest and Back
Day 8 - Shoulders and Arms
Because my goal is to build strength and muscle, I vary the reps and weight range (intensity). Some days I will go "heavier" and only perform 5-6 reps of a set. While other days I will go for 8-10 reps. This is a great way to keep your muscles growing, and build muscular endurance.
I also incorporate super-sets into my program. This means you perform one exercise and then do another one right away and repeat for a desired amount of sets. This is a great way to focus on muscular endurance while keeping your heart rate up. It also helps get over strength plateaus and is just a fun way to mix things up!
But when I am focusing on STRENGTH and increasing strength, I do the main movement and take time to rest between sets. It's about QUALITY of movement.
There is no right or wrong way to lift. It's about progressive overload - increasing the weight you are lifting or increasing the reps you are lifting. THAT is how you get stronger and continue to see results.
My cardio is limited. I walk or row for 10 minutes at the end of my leg days. The ODD time I will do a full body circuit that focuses on endurance and cardio (this is about 20-30 minutes).
I also do Hot Yoga 1-2x a week. Since incorporating yoga, my flexibility and strength has improved greatly and my core strength has helped many compound movements, like squat, bench, deadlifts and overhead presses.
WHAT ABOUT ABS!? HOW OFTEN DO YOU TRAIN ABS!?
If I got a dollar for every time I was asked this question, I would be a rich B*TCH. When you strength train, you need to hold proper form, which means you are engage your core - THAT is an ab workout in and of itself. Some people who have shredded 6-packs claim they NEVER train abs. It has a lot to do with genetics. I would suggest focusing on an ab circuit 2-3 times a week. I also teach Pilates, so I do get a lot of ab strength and definition from that. But it was NOT until I started lifting and eating to perform that my ab muscles strengthened the most.
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