a very simple but effective routine that works most of the major muscles in the body would be:
* pushups (modified, wall or incline pushups if necessary)
* pull-ups/lat pull downs/bent over dumbbell rows
Aim to genuinely challenge your muscles at close to their maximum capacity - aim at 2-3 sets of 6-12 reps. Once you can do 12 reps, move up to a heavier weight/more challenging exercise. Rest at least 48 hours between ST sessions, which implies 2-3 sessions per week. That's about all there is to ST.
As to making yourself do it, I think it helps to remember the advantages of strength training:
* without ST, up to 25% of your weight loss can come from lost muscle, rather than fat. Including ST helps maintain your existing muscle, and allows more of your weight loss to come from fat alone, rather than a combination of fat and muscle
* ST boosts your metabolism, helping you burn more calories throughout the day, not just when you are working out.
* ST helps you perform your cardio better.
* ST strengthens not just the muscles, but the bones and tendons they are attached to. This significantly reduces your risk of injury.
With all these advantages, why wouldn't you strength train.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
| current weight: 178.0