Strenght training

millesun

Strength training/ weight lifting....any body got any advice for me? Right now I try to get an hour of cardio and am lucky to get a half hour of weight lifting. Now I know I need to try to even thoes out a little. Right now I only use the machines because I don't know any self movements...also I want to be lean and fit. I do NOT want to add bulk. Would love to here what you do and how.....Please and Thank you

NoExcuseTina

Strength training is awesome! To help you learn some additional exercises, you might want to look on some reputable web site or consult a personal trainer.

Mayo clinic link: http://www.mayoclinic.com/health/core-strength/SM00047
this link is for core exercises...once on this page, on the left side there will be other areas to click for example exercises

Typically women will not bulk up by lifting weights...genetically it just doesn't happen...the women that bulk up usually take enhancements to look that way!

Lyadeia

I personally am doing P90X right now, but you can actually download the exercise worksheets and take them to the gym and do the routines on the machines. I plan on doing that starting July when the new Gold's Gym in town opens up. But I have also done routines without P90X that worked well too...

I prefer to do weights before cardio, and I do weights 3 days a week on Monday, Wednesday, and Friday. I alternate muscle groups so if I work biceps/triceps on Monday, I won't do Wednesday, for example. On the same day, I like to use opposing muscle groups lie adductors and abductors on the same day for example. Normally my weight routines in the gym last between 45-60 minutes and then I do cardio, either a group ex. class or something like the elliptical or stair climber. The cardio time varies after the weights, but on those days the weights are priority. I do purely cardio and no weights on the days in between and have at least 1 day rest a week which for me is Sunday.

If you are eating at a calorie deficit, and you are not supplementing with testosterone, YOU WILL NOT BULK UP. This is a common myth and misconception running rampant around here, but the truth is, women who are not eating a surplus (over maintenance calories) and who are not blessed (or cursed?) with a high level of testosterone will not get all bulky. You can and will get stronger, and as you lose body fat, you will smaller, leaner, and tighter, and you will have "toned" muscles that you can flex and show off, but they will not be bulky.

EricMurano

A few compound exercises each session is all you need and you won't put on 'bulk' but you will 'strengthen your core'. Strengthening your core will help with your cardio and increasing your metabolism.

See a trainer or look into programmes like Stronglifts for more info