If you want to lose weight, tone up, and lean out. I have the secret... Lifting weights!
First things first, you will not get “BIG AND BULKY” from lifting weights.
I used to be the girl that would sit in the bathroom during weight room sessions so I could skip reps because I didn’t want to get “bulky”.
I also refused to lift heavy weight and I never finished a set… I gained A LOT of weight and fat doing that.
Truth is, women do not have enough testosterone to bulk up from lifting weights. Bulking up is a result of over consumption of calories (energy).
The key to losing weight, toning up, and leaning out is lifting weights and focusing on every single rep while you do it. Fall in love with the process!!
Lifting + Eating an excess amount of calories = Bulking
Lifting + Eating a Deficit of Calories = Leaning
If you eat lean protein, nutrient dense carbs, lots of veggies, fruits, and healthy fats, lifting will produce a toned, lean look.
Moreover, if you lift and have a burger, fries, and shake for lunch… yes, you will bulk up.
We often misconceive being swollen post-training as “bulking up”.
Resistance training creates micro trauma to the muscle. The muscle tissue experiences tiny tears/rips. We often feel swollen / “swole” after working out because our bodies are trying to heal from these tiny tears and become inflamed. So, if your jeans are a little more snug than usual, don’t worry you’re just swollen. With a lot of water, veggies, and lean meats your body will flush out and you will feel super lean!!
LOSE THAT “SKINNY FAT” LOOK. This can be done by lifting heavy weights. If you already lift weights, you won’t get results lifting the same weights you have been lifting. Go up in weight!
By lifting heavier weights you will increase your muscle mass. If you increase your muscle mass, you will increase your metabolic rate. If you increase your metabolic rate and you will burn more calories! Burn more calories than you consume and you will lose weight and TIGHTEN UP!
1. BURN CALORIES ALL DAY!
By increasing your muscle mass, your body burns more calories throughout the day!
2. GET IT DONE IN 20-30 MINUTES!
If you want to do a quick high intensity session, you can get your lift done in about 20 minutes. I do not have the time/focus to lift weights for more than 45 minutes. Focus on working hard throughout the entire workout, minimizing rest, and keeping your heart rate up! You burn more calories strength training than doing cardio!
3. A NEW AND BETTER YOU!
PUSH PAST COMFORTABLE.
Push your body out of your comfort zone. Do not be afraid to fail. You will not get results doing the same thing you’ve always done. Lift heavier weights and get uncomfortable. If you can’t finish the last few reps, good. You are making your body respond and transform.
4. TARGET TONING
Mix it up! Do 2-3 exercises a set that target the same muscle group. For example, Pull ups + Push ups OR Squats + Lunges!
5. CIRCUIT TRAINING
Get in multiple exercises! Circuit training is a great way to get a high intensity, total body workout. As you all know, I love doing bodyweight circuits because I can easily up the intensity, I can do them anywhere, and I can burn maximum calories in minimum time by moving quickly from exercise to exercise and resting for a 1 min-30 seconds at the end of each round. Don’t be afraid to rest during a set, recover quickly, and then get back after it!
Warm Up: X3
45 Jumping Jacks
15 Sec Rest
ROUND 1: X3
30 Sec Burpees
30 Sec Mt. Climbers
30 Sec Squat Jumps
30 Sec Skater Jumps
30 Sec Plank
ROUND 2: X3
1min step ups (right leg leading)
1min step ups (left leg leading)
Bulgarian Split Squad (10 each leg)
10 Bench Dips
10 Inch Worms to Reverse Lunge
Round 3: X3
Fire Hydrants (10 Each Leg)
Forward circles (10 Each Leg)
Donkey Kicks (10 Each Leg)
Pulses (10 Each Leg)
Straight Leg Toes Taps (10 each Leg)
Round 4: ABS X3
Slow to fast bicycles
(10 Slow, 3 Sec Pause)
(10, 2 Sec Pause)
(10, 1 Sec Pause)
10 double leg raise
1 min plank up downs