Q&A Monday:
Question: How often do you do
cardio/weight training to achieve your look and how much would you suggest for
me?
cardio/weight training to achieve your look and how much would you suggest for
me?
Answer: With my workout regimen, I
do weight training five days per week and the other two days I do HIIT cardio
for 30minutes. Depending on where I am with my schedule, I sometimes add in
morning cardio when I’m trying to cut down. It’s difficult to give a general
recommendation on how many days to lift weights and how often to do cardio
because everyone’s goals are different. If you are looking to seriously lose
weight and/or tone and tighten by building muscle, I would recommend hitting
the gym a minimum of five days per week. Cardio is a great way to burn
calories, but it is not the only way. In fact, weight lifting can burn more
calories in one workout and the greatest benefit (same with HIIT cardio) is
that you continue burning calories throughout the day, after you’re done
working out!
do weight training five days per week and the other two days I do HIIT cardio
for 30minutes. Depending on where I am with my schedule, I sometimes add in
morning cardio when I’m trying to cut down. It’s difficult to give a general
recommendation on how many days to lift weights and how often to do cardio
because everyone’s goals are different. If you are looking to seriously lose
weight and/or tone and tighten by building muscle, I would recommend hitting
the gym a minimum of five days per week. Cardio is a great way to burn
calories, but it is not the only way. In fact, weight lifting can burn more
calories in one workout and the greatest benefit (same with HIIT cardio) is
that you continue burning calories throughout the day, after you’re done
working out!
Example intro to weights workout
schedule:
schedule:
Monday: Weights – upper body (arms, shoulders, back)
Tuesday: Cardio only
Wednesday: Weights – lower body
(legs, calves)
(legs, calves)
Thursday: Rest – no workout
Friday: Weights – total body (arms,
shoulders, back, and legs)
shoulders, back, and legs)
Saturday: Cardio only
Sunday: Rest – no workout
Tips:
*Experiment and see what works best
for you; does your body require more cardio or a greater emphasis on tightening
up through weight training. Make adjustments as needed.
for you; does your body require more cardio or a greater emphasis on tightening
up through weight training. Make adjustments as needed.
*Don’t focus on abs! Abs will come
through a reduction of fat by total body workouts and clean eating NOT by doing
repetitive ab workouts.
through a reduction of fat by total body workouts and clean eating NOT by doing
repetitive ab workouts.
*Avoid the “too much too fast”
trap; if you allow this workout routine to become part of your lifestyle
slowly, you have a better change at sticking with it in the long-term.
trap; if you allow this workout routine to become part of your lifestyle
slowly, you have a better change at sticking with it in the long-term.
*Don’t be afraid to ask; every
trainer and individual in that gym was once in your shoes and walked into the
weights section for the first time without much of a clue on what to do. So, if
you need help or have a question, ask a trainer or a friend who knows what they’re
doing.
trainer and individual in that gym was once in your shoes and walked into the
weights section for the first time without much of a clue on what to do. So, if
you need help or have a question, ask a trainer or a friend who knows what they’re
doing.
*Believe in yourself; you can only
achieve what you believe you are capable of! Go for it 🙂
achieve what you believe you are capable of! Go for it 🙂
Hi Lauren! I got into running 3 years ago and participate in several half-marathons throughout the year. I used to be in powerlifting in HS and loved lifting weights but since I began running I fell off of the weight wagon. I really want to get back into a weight routine but I only lifted weights in HS according to my coaches schedule so I have no idea how to even get started. I also want to find the happy balance btwn training for my runs and lifting weights. Do you have any tips or suggestions as to how I should build my workout schedule around my goals?
I would identify how many days per week you are going to run and on the others, I would lift; maybe like an every other type of schedule, taking rest days as needed. I would suggest maybe doing like an arm (biceps, triceps, shoulders), back & chest day, and a leg day. Maybe lift 3x per week with those muscle groups and on the other days run or rest. Does that look like something you would like?!
Hi!:) I'm new to lifting weights and I'm super excited but I was wondering; Do you do bench presses as well in the gym? I'm loving your blog and taking everything in! Haha but I'm also slightly scared to death/slightly overwhelmed!