Lifting weights is the secret key we can learn from the body building world to sculpt our body naturally and counteract sitting too much and the natural age related muscle atrophy.
Bonus? The more muscle you have, the more calories you burn, even at rest.
If you have a body shape that you beat yourself up over, or you suddenly see you are losing strength so much so that you cant lift a frying pan, kids car-seat, luggage or light furniture with ease, or you are worried about bingo arms, creepy skin, big belly and your weak booty, it is time for a change.
Sculpt your body perfect. Do HIIT cardio AND hit the weights. I recommend this simple strength and cardio workout I use to get started. It is great tool for busy people up and down the fitness ladder.
Got 20 minutes?
Each workout (upper body, lower body, cardio) should take only 20-25 mins.
5X5 Strength Training (2-3 times a week)
Start with dumbbells you can lift for 10 reps.
Upper Body: 5 exercises, 10 reps each, repeat 5 times.
10 Bicep Curls, 10 Shoulder Press, 10 Triceps Kickbacks, 10 Chest Press (or push-ups), 10 Reverse Fly’s.
Lower Body: 5 exercises, 10 reps each, repeat 5 times.
10 Squats, 20 Alternating Lunges, 10 Sumo Squats, 10 Deadlifts, 10 Standing Calf Raise
Remember to check your form. It helps to workout in front of a mirror.
Keep core engaged to protect back.
High Intensity 20 Minute Cardio Plan (2-3 times a week)
I love interval training for busy days. It can lean you out, help your monitor your fitness progress, and reduce stress. As summed up by Dr. Gabe Mirkin it also has bonus health benefits on a cellular level.
Millions of of people (including me) who went through the Body for Life Challenge used this 20 minute aerobic plan with success. You can do this on a cardio machine in a gym or hotel, or walking, running, biking and swimming. Give it a try!
Begin by committing to this plan for two weeks and go from there. Rest and recover on Sundays. I promise you will see and feel a difference quickly. Of course, check with your doctor first if you have current health concerns. Most of the times, exercise can be the best medicine.
This basic plan is good for a lifetime.
You must challenge yourself to lift heavier weights if it gets too easy.
You will not get bulky. You will get leaner and stronger.
As your fitness improves, change it up! Add new moves. Decreasing time between sets, increase the weight you lift, increase the reps, and increase intensity (high portion) of your cardio intervals. Or do these 3 workouts (upper, lower, cardio) in one session to shred it.
Excited to start?
Get at it. Let me know if you have questions and how you progress.