Yoga is not strength training... it's stretching and flexibility. That sounds like an awful lot of time spent on it?
Strength training involves building strength/muscle. In order to do that you must create tears in the muscle fiber, those tears heal and that is where strength and muscle is built. You have to challenge the muscle to the point of fatigue to achieve this. You do this by lifting weight/using resistance that is challenging enough you reach muscle fatigue (you cannot possibly perform another rep) in 6-10 reps for 2-3 sets per exercise. Once you can do 8-10 reps you have to move up in weight so you progressively overload the muscle. This is how you build muscle.
An excellent strength training program for beginners would take about 30 mins, 3x a week of full body, compound (exercises that work more than one muscle group at the same time will make your workout more time efficient) exercises, with 48 hour recovery periods between workouts, this is where muscle will heal and grow. Compound exercises include; deadlifts, squats, lunges, pull ups, push ups, bench press, overhead press, rows, planks, leg lifts, swiss ball crunches.
You will have to eat enough and lose weight slowly but if you manage to do both at the same time; burn fat and build muscle... you should lean out like crazy. Please keep in mind, the heavier you lift (the harder you challenge those muscle) the faster you'll see results. The other great benefit to building more lean muscle is that muscle burns more calories than fat on your body. So you'll increase your metabolism.
Edited by: JENNILACEY at: 7/26/2013 (07:56)
Take your focus off the Marshmallow. www.leangains.com/2010/01/marshmallo
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.
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