YOUR GOAL: LOOK MORE TONED
YOU NEED: STRENGTH TRAINING 2X A WEEK + CARDIO OR HIIT (High Intensity Interval Training) 2X A WEEK
Strength training can change your shape even if you haven't lost an ounce. People who did a twice weekly total-body strength routine gained three pounds of lean muscle after 10 weeks. A 72-hour recovery seems to be the best time frame for maximizing muscle development. If you maxed out a muscle on Monday, wait until Thursday to train it hard again. Strength training triggers microscopic tears in muscle cells, which, when repaired days afterward, make muscles stronger. It's important not to shortchange the recovery process.
Do eight to ten different moves to target the major muscle groups (shoulders, chest, back, arms, abs and legs). Start with one set of 12-15 reps. That one set will deliver maximum muscle gains in beginners. As you get stronger, add sets and mix it up with higher reps/lighter weight and lower reps/heavier weight. You need heavy loads to elicit the muscle changes that deliver definition and build strength.
Cardio is key for burning the fat that hides the muscles. Mix up your routine by adding intervals and moderate steady state workouts. Give yourself 48 hours of rest between HIIT and strength training to maximize recovery. To understand more about High Intensity Interval Training, check out my past blog at HIIT Training
NEXT WEEK'S GOAL: STAY HEALTHY