Summer is here. While you should’ve been incorporating a solid fitness routine into your lifestyle for awhile now, a lot of us slacked off (me!) and didn’t get into the shape we would’ve liked quite yet. That’s ok, though, because there’s a way to start shedding pounds and building lean muscle today! It’s one of the most classic forms of working out…weight lifting.
Yep. Weight lifting is proven to be the best form of fat loss in terms of calorie burn. The common misconception that cardio is a better caloric defeater is understandable, as it’s common to feel more tired and possibly even sweatier after a long run, but a solid weight lifting session is actually a better way of cutting those extra pounds.
HOW TO START…
As with all fitness routines, creating a lifestyle around your exercise is always the best move. Strive for at least three solid workouts each week. Once you get into the swing of things, if you decide to bump it up to four or five that’s great, but don’t feel like you need to live at the gym to achieve your fitness and weight loss goals.
Also, start getting a LITTLE bit more serious about your diet. I know we’ve all heard it before but diet really is FAR more important to weight and fitness goals than working out. If you eat just a little bit better, you’ll start to see results much quicker, which will hopefully motivate you to keep getting better and better about your diet.
WHAT WORKOUTS SHOULD I DO?
If you’re just starting out, as I said before, you want to aim for three workouts per week. This way you can workout different muscle groups on each day you’re at the gym and start to build a strong routine. You shouldn’t need to be at the gym for more than an hour with each of these workouts. Be sure to spend 5 minutes warming up before you start. It will help you get a more effective workout and avoid injury. Here’s an example of a week of workouts:
Monday: Chest and Triceps
Flat Bench Press – 3 sets of 6-10 reps
Incline Bench Press – 3 sets of 6-10 reps
Chest Flys – 3 sets of 6-10 reps
Tricep Kickbacks – 3 sets of 6-10 reps
Dips – 3 sets to failure
Wednesday: Legs, Shoulders, Abs
Squats – 3 sets of 6-10 reps
Lunges – 3 sets of 6-10 reps per leg
Box Jumps – 3 sets of 15-20 reps with speed
Seated Dumbell Shoulder Press – 3 sets of 6-10 reps
Lateral Dumbell Raise – 3 sets of 6-10 reps
Forward Dumbell Raise – 3 sets of 6-10 reps
Leg Lifts – 3 sets of 15-20 reps with control
Ab Roller – 3 sets of 12-15 reps
Plank – 3 sets of 60 second holds
Friday: Back and Biceps
Barbell Deadlift – 3 sets of 6-10 reps
Single Arm Dumbell Row – 3 sets of 6-10 reps with each arm
Wide Grip Pullups – 3 sets to failure
Barbell Curl – 3 sets of 8-10 reps
Chin Ups – 3 sets to failure
If you complete this workout for a month straight and only SLIGHTLY alter your diet for the better, you’ll absolutely see results in weight loss and muscle gain. It’s important to push yourself in your workouts while also ensuring you don’t hurt yourself. Watch YouTube videos on the proper form for workouts you’re not familiar with. Don’t be shy about starting with a small amount of weight. It’s much better to ensure you’re using proper form than to focus on lifting a lot of weight.
Tag me @parkeryorksmith to show off those results!
Read more at www.netafit.org/certifications/personal-trainer/.