I use the strength training exercises and routine in the Body for Life book - I also follow their cardio training suggestions. It basically has you do repetitions on one muscle group by building the amount of weight starting at 50% effort and then moving to 90%.
You really see some results quickly. The book can be picked up for not much money at Half Priced Books or Amazon. Best of luck!
Fitness Minutes: (150,105)
5,567 3/7/13 7:31 A
Jenni Lacey, thanks for the great routine and guidance.
Fitness Minutes: (52,728)
3,499 3/7/13 7:20 A
Since you are just starting out, you might benefit from joining the Spark 28 Day Bootcamp Challenge. You will have an exercise video to do every day and nearly all of them are ST. Plus, you have the added benefit of being part of a virtual team that is doing your workouts along side of you. You can find this challenge if you click Community then Challenge Central.
Fitness Minutes: (62,367)
2,489 3/7/13 7:01 A
This is a great guide for female training (if you ignore all the product placement for supplements). The routine includes some gym equipment but you can always google an alternative exercise to the one suggested without a machine: http://www.simplyshredded.com/the-ultimate -female-training-guide.html
If you do your major compound exercises: deadlifts, pull ups, squats, lunges etc. You won't need to work your core quite as much. These exercises use the abs to help stabalize which works it plenty. You may only need to do 2 focused core exercises additionally (2x a week). One of which should include your lower back.
Do not invest in dumbells or kettlebells. If you want to improve strength and even build a little muscle (it is hard to build muscle on a cal deficit but as a beginner you should experience some gains and change in body composition) you are going to have to continually move up in weight once you are able to reach muscle exhaustion in 10-12 reps. So it's best to go all out and get barbells so that you can increase your weight without having to purchase heavier dumbbells/kettlebells every time you need to move up. It will be more cost effective in the long run. A pull up bar is also a great addition and they run around $20 at Walmart. You can also purchase resistance bands.
Strength training is more about building strength and muscle than burning calories. Strength training burns more cals the rest of the day (after burn). You can also reap this benefit from high intensity interval training. Muscle also burns more cals than fat. So think of it as an investment plan. Cardio is for burning cals in the here and now. Develop a routine that includes both.
I personally include a little DVD circuit training to cut back on time and reap the benefits of both cardio/ST but it does depreciate the value of both aspects. As well as some HIIT (high intensity interval training). I'm easing my way in to maintenance mode so at the moment I'm cutting back my cardio and putting more emphasis on ST.
My program: Jillian Micheal's Ripped in 30 (circuit training) and JM's Banish Fat, Boost Metabolism (cardio).
Strength training does not burn a whole lot of calories directly in the same way that cardio does.
Instead, the main benefits of strength training are inidrect: 1. Rather than burning lots of calories DURING your workout, strength training makes your existing muscle more metabolically active, helping you burn more calories throughout the day. 2. With ST, up to 25% of your weight loss can come from lost muscle rather than fat. Including ST sessions in your workout helps ensure more of your weight loss comes from fat alone, rather than a combination of fat and muscle.
basically, strength training is all about quality, not quantity.
Lift heavy (ie. a weight heavy enough to fatigue your muscles in 12 reps or less - the fewer the better). If you can do more than 12 reps of an exercise, it is time to move up to a heavier weight/more challenging exercise. Also, ST should be done in a slow and controlled manner - tpyically 3 seconds for the 'up' movement and 3 seconds for the 'down'. This actually works your muscles harder than doing them quickly.
You have a number of exercises in there that are basically duplicates of each other * single leg squats, squats, lunges, * planks, bicycle crunches, reverse crunches,
Once you have worked a muscle to fatigue with 2-3 sets, there is minimal additional benefit from doing another exercise that works the same muscle. Doing just one of the exercises in each of the groups mentioned above is going to get you most of the benefit, and will save you time. (And the first mentioned in each of the groups listed above is the most effective).
Also, I would substitute bent over dumbbell rows in place of dumbbell curls - these work a much broader range of upper body muscles.
The primary key to strength training success is to use weights which are challenging and do not allow you to complete more than 10 repetitions with good form. The second key is to avoid small muscle group isolation exercises such as curls and triceps kickbacks. You want to stick with full body and compound movement exercises which recruit the maximum muscle involvement in each exercise. Six exercises per workout are all you need to do if the intensity is proper, this will allow you to complete a workout in about 30 minutes. More is just more, better is better, quality over quantity.
Please do not consider using JM for kettlebell training, she is not certified to teach them and her moves are dangerous and potentially injury producing.
Edited by: SERGEANTMAJOR at: 3/6/2013 (21:00)
Fitness Minutes: (34,785)
5,088 3/6/13 10:55 A
I like combining upper body and lower body - forward and backward lunges with bicep curls, squats with a shoulder press, bridge with a chest fly, etc. I basically just take a bunch of moves I've done in various Jillian Michaels DVDs and do them on my own with heavier weights. And then I add on a bunch of body weight exercises. On average I spend 25 minutes ST - perfect amount of time for me. You really won't burn too many calories with ST. SparkPeople will give you an estimated calories burned, but it won't be a lot. That's what cardio is for! :)
Have you considered incorproating any DVD's that use weights? Like a kettlebell workout? The Jillian Michaels one is pretty good - "Shred It With Weights". If you don't have a kettlebell, you can also use dumbells.
Fitness Minutes: (1,764)
27 3/6/13 10:35 A
I have recently started strength training. I have researched and found that is the most effective way for me to lose these extra pounds, and to tone up. I would like a variety of things, that will burn a lot of calories. I am working out in my home and would like to continue avoiding the costs of a gym + daycare. Currently I am doing Bicycle crunches, dumbbell curls, deadlifts, lunges, donkey kicks, push-ups, ball crunches, plank and plank lifts, reverse crunches, single leg squat, torso twists with dumbbells, squats, glute bridges and lifts, jumping jacks, and the dead bug. If you have any suggestions of exercise that will help with calorie burning, and easy things at home, please comment!
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