My favorite subject: STRENGTH TRAINING!
1. You want to do a different strength training program every 4-5 weeks. This keeps the body guessing. So, one month, try splitting your training sessions into upper body/lower body splits. For this, I like to do all upper body exercises on Mondays and Thursdays; Lower body on Tuesdays and Fridays; then cardio in between. Then, at the end of 4 weeks, try a Total Body workout, 3 times a week.
2. As for number of sets and reps, that depends on your goals. For overall fat loss, a rep range of 8-12 is recommended. Sets: 2-4 sets. Start with 2 sets and as you progress, add a set. Make sense? With the reps, remember that you want to really be struggling by that 12th rep. If you can easily press that dummbell during the last rep, you need to increase your weight.
3. I think the Sparkpeople strength training program is great. If you go under "My Fitness," there is a link next to the title "Strength Training," that says: "Click here to let SparkPeople generate your workouts." Click there and answer a few questions. It's a great place to start.
Good luck!! And have fun!
Renew Your Mind.
Change Your Body.
Transform Your Life.
| current weight: 129.5