Ladies and WEIGHTS!

JennaM222

Alright women! I need your help/opinions/advice.

I lost my 30 lbs I wanted to. My cardio routine and random (hardly ever) strength training are not enough. I need to GET INTO LIFTING becasue I know that is the only things that is going to continue to sculpt my body. What do you ladies do? I am great with the legs, but struggle with upper body.

Thanks in advance!

DontThinkJustRun

First I did New Rules of Lifting for Women and now I'm doing the Venus Index. Love them both. Don't be afraid to lift heavy.

SunshineAndLove

Kettlebells all the way!

ProTFitness

Check out BodyRock.tv and see how you can sculpt and lean your body. I would also recomend DVDs like JIllians or Jackies

sixpacking

whatever you do, stay away from the pink weights!!

stephinator1986

Check out this site: http://bodyforlife.com/library/exercise and their downloadable exercise guide. I like working with free weights... definitely more efficient.

I've rotated through this exercise plan once already (the actual program this goes with is 12 weeks long) and am starting again on August 1st. The first time around the results were great.

Hope this helps!

atsteele

First I did New Rules of Lifting for Women and now I'm doing the Venus Index. Love them both. Don't be afraid to lift heavy.

Great book!!

melaniecheeks

Les Mills Body Pump, twice a week, and push myself weight wise.

Brandie6004

bump for later...

foxxybrown

www.bodybuilding.com has some exercise guides. If you have an iPhone, check out Nike Training Club app.

ehedges31

Congrats on the loss!!!
I haven't tried but read a lot about and can't wait to try resistance bands. They will tone and give muscle definition without bulking you up.

ShannonMpls

I see a personal trainer every two weeks for a new 60 minute program - pushups, squats, lunges, curls and lifts on the bosu, planks, etc. I repeat it three times a week. I love it and I regret wasting my time previously on the machines. This is such a great overall workout and I'm very happy with my results.

danibee41989

http://www.youtube.com/watch?v=Y6ZTzUEtPTI&amp;feature=grec_index <--- I do this for abs. It's awesome and short. I usually do 10 reps of each exercise 3 times, 2-3 times a week. For arms, Pilates using a band is great!

MarybethAltizer

P90X----lift heavy.

kgagnon7779

whatever you do, stay away from the pink weights!!

Ha ha! I am SO offended by those pink weights! Our gym just got in a new set - a pink kettle bell...and it weighs 4 lbs.

savvystephy

First I did New Rules of Lifting for Women and now I'm doing the Venus Index. Love them both. Don't be afraid to lift heavy.

Great book!!

this is a fantastic book! Also New Rules of Lifting for Abs is the most recent one - looks good too!

brnsgrsbody

I actually thought I was good on lower body till I got a trainer. WHEW!!! So inquire someone at the gym they will teach you everything. Anyway, I am so glad you want to sculpt. It is so beautiful.

I do Legs on Monday ; back/biceps on Tuesday; Wed Rest from weights but do cardio if you want; Thursday: Chest /Triceps/Shoulders; Friday: Abs and more LEGS

Each day is followed by 20 minutes High Intensity Interval Training on the elliptical.

If you start to lose weight again cut back on some of the cardio routine. I am losing right now so I have alot of cardio in the below routine plus I teach Zumba which is the ultimate cardio. ;-) Lift like a man though to look like a sleek and sexy woman. Push out 10-12 reps of everything. My reps are higher because my weight is just a bit lower than yours needs to be.


Monday: Legs
Cardio as my warm-up (Walk for 10 minutes)
Calf raises (3-4 set 15-20 reps)
Leg extensions (4 sets 12 reps)
Single leg lunges on a smith machine (3-4 sets 15 reps)
Leg press (3-4 sets 12-15 reps)
Roman Deadlifts (45)
Side to side glutes (45)
Cardio (10 minutes)
Zumba (60 minutes at Curves)

Tuesday: back / biceps
Assisted pullups (3-4 sets of 12)
Seated rows (3-4 sets of 12)
Lat pulldowns (3-4 sets of 12)
Preacher curls (3-4 sets of 15)
Hammer curls (3-4 sets of 15)
Incline curls (3-4 sets of 12)
Pushups
Cardio

Wednesday
Zumba (60 minutes)

Thursday: triceps /shoulders / abs
Cardio (Walk for 20 minutes)
Overhead extensions (3 sets of 12)
Kickbacks (3 sets of 12)
Cable pushdowns (3 sets of 12)
Skull crushers (3 sets of 12)
Assisted bench dips (3 sets of 12)
Zumba (30 minutes at Curves)

Friday: abs / legs / cardio
Stiff-leg deadlifts (3 sets of 12)
Lying leg curls (3 sets of 12) or bridges with resistance ball
Back extensions (3 sets of 12) or supermans
Ab routine
Zumba (60 minutes on base)

Saturday
Zumba (60 minutes)

I hope this helps you.....I wanna see progress pics...

atsteele

The simpler the program, at least for starters, the more likely you'll start it and stick with it. Push ups can be done without any equipment. Presses, rows and flies all can be done with some free weights and an exercise ball.

SparkleShine

I need to do this as well. I've been focusing on cardio and I know that lifting will help me trim down and burn cals!!!!

kgagnon7779

Alright women! I need your help/opinions/advice.

I lost my 30 lbs I wanted to. My cardio routine and random (hardly ever) strength training are not enough. I need to GET INTO LIFTING becasue I know that is the only things that is going to continue to sculpt my body. What do you ladies do? I am great with the legs, but struggle with upper body.

Thanks in advance!

Do you go to a gym? If so, most gyms include a short work-up with the trainer there in your membership. I just did this and the PT had me figure out my 1 rep max squat and max chest press. Then, with that information, he formulated a lifting plan for me with a goal of being able to chest press my body weight and squat press 1.5 x's my body weight after 12 weeks. He also gave me the book "The New Rules of Lifting Weights for Women" as someone else mentioned.

JennaM222

First I did New Rules of Lifting for Women and now I'm doing the Venus Index. Love them both. Don't be afraid to lift heavy.

Great book!!

love this - ordering off Amazon now!

End6ame

I actually thought I was good on lower body till I got a trainer. WHEW!!! So inquire someone at the gym they will teach you everything. Anyway, I am so glad you want to sculpt. It is so beautiful.

I do Legs on Monday ; back/biceps on Tuesday; Wed Rest from weights but do cardio if you want; Thursday: Chest /Triceps/Shoulders; Friday: Abs and more LEGS

Each day is followed by 20 minutes High Intensity Interval Training on the elliptical.

If you start to lose weight again cut back on some of the cardio routine. I am losing right now so I have alot of cardio in the below routine plus I teach Zumba which is the ultimate cardio. ;-) Lift like a man though to look like a sleek and sexy woman. Push out 10-12 reps of everything. My reps are higher because my weight is just a bit lower than yours needs to be.


Monday: Legs
Cardio as my warm-up (Walk for 10 minutes)
Calf raises (3-4 set 15-20 reps)
Leg extensions (4 sets 12 reps)
Single leg lunges on a smith machine (3-4 sets 15 reps)
Leg press (3-4 sets 12-15 reps)
Roman Deadlifts (45)
Side to side glutes (45)
Cardio (10 minutes)
Zumba (60 minutes at Curves)

Tuesday: back / biceps
Assisted pullups (3-4 sets of 12)
Seated rows (3-4 sets of 12)
Lat pulldowns (3-4 sets of 12)
Preacher curls (3-4 sets of 15)
Hammer curls (3-4 sets of 15)
Incline curls (3-4 sets of 12)
Pushups
Cardio

Wednesday
Zumba (60 minutes)

Thursday: triceps /shoulders / abs
Cardio (Walk for 20 minutes)
Overhead extensions (3 sets of 12)
Kickbacks (3 sets of 12)
Cable pushdowns (3 sets of 12)
Skull crushers (3 sets of 12)
Assisted bench dips (3 sets of 12)
Zumba (30 minutes at Curves)

Friday: abs / legs / cardio
Stiff-leg deadlifts (3 sets of 12)
Lying leg curls (3 sets of 12) or bridges with resistance ball
Back extensions (3 sets of 12) or supermans
Ab routine
Zumba (60 minutes on base)

Saturday
Zumba (60 minutes)

I hope this helps you.....I wanna see progress pics...

This routine is awful! This was developed by a trainer?

You do 45 RDLs? That is pointless, you need to increase the weight. And you do three different exercises to target biceps, a vanity muscle? Wow… this trainer should be ashamed.

JennaM222

I actually thought I was good on lower body till I got a trainer. WHEW!!! So inquire someone at the gym they will teach you everything. Anyway, I am so glad you want to sculpt. It is so beautiful.

I do Legs on Monday ; back/biceps on Tuesday; Wed Rest from weights but do cardio if you want; Thursday: Chest /Triceps/Shoulders; Friday: Abs and more LEGS

Each day is followed by 20 minutes High Intensity Interval Training on the elliptical.

If you start to lose weight again cut back on some of the cardio routine. I am losing right now so I have alot of cardio in the below routine plus I teach Zumba which is the ultimate cardio. ;-) Lift like a man though to look like a sleek and sexy woman. Push out 10-12 reps of everything. My reps are higher because my weight is just a bit lower than yours needs to be.


Monday: Legs
Cardio as my warm-up (Walk for 10 minutes)
Calf raises (3-4 set 15-20 reps)
Leg extensions (4 sets 12 reps)
Single leg lunges on a smith machine (3-4 sets 15 reps)
Leg press (3-4 sets 12-15 reps)
Roman Deadlifts (45)
Side to side glutes (45)
Cardio (10 minutes)
Zumba (60 minutes at Curves)

Tuesday: back / biceps
Assisted pullups (3-4 sets of 12)
Seated rows (3-4 sets of 12)
Lat pulldowns (3-4 sets of 12)
Preacher curls (3-4 sets of 15)
Hammer curls (3-4 sets of 15)
Incline curls (3-4 sets of 12)
Pushups
Cardio

Wednesday
Zumba (60 minutes)

Thursday: triceps /shoulders / abs
Cardio (Walk for 20 minutes)
Overhead extensions (3 sets of 12)
Kickbacks (3 sets of 12)
Cable pushdowns (3 sets of 12)
Skull crushers (3 sets of 12)
Assisted bench dips (3 sets of 12)
Zumba (30 minutes at Curves)

Friday: abs / legs / cardio
Stiff-leg deadlifts (3 sets of 12)
Lying leg curls (3 sets of 12) or bridges with resistance ball
Back extensions (3 sets of 12) or supermans
Ab routine
Zumba (60 minutes on base)

Saturday
Zumba (60 minutes)

I hope this helps you.....I wanna see progress pics...

Love this. I see my trainer only once a month, and was all crazy about cardio and I realise thats BS. I need to be STRONG! and that will make me look sleek and sexy not small and flabby

edorice

whatever you do, stay away from the pink weights!!

Ha! I love that.
I would recommend workout DVD's such as Chalean Extreme, Power 90, or P90X.

KarmaxKitty

I usually do all upper body one day, and lower body come from classes believe it or not. step classes tone the lower half quick. Don't be afraid to lift heavy. For some reason a lot of women I know think they'll look like the terminator... lat pull downs, tricep dips/extensions, bicep curls, chest fly... You tube is a great source, and a lot of gyms have sort of "tour" programs you can sign up for, and they'll show you what the machines do and how to work them and make then work for you. Good Luck! And Great Work!

baisleac

I second, third, fourth, whatever number it's up to... New Rules of Lifting for Women.

Or if you want something a little more flexible... New Rules of Lifting (the original).


edit... correction on title. I've gotten in the habit of typing New Rules of Working Out for Insane Zombie Survival and that just slipped out wrong.

marindak

bump

JennaM222

Thanks for all the great advice! I realized I have been WAAYY too much of a cardio queen, and now its time to lift lift lift!

jipper44

http://figureathlete.t-nation.com/free_online_article/training/kiss_bodybuilding_workouts_goodbye

Picked this one up from another MFP friend. On my week #4 and feeling fantastic

efokken

don't be afraid to lift heavy, get a trainer if you can afford, pyramiding works well, also push/pull/legs workout is great... Jamie Eason website is awesome!

Emma1903

Again buy the book new rules of lifting for women, great info in there and has all the workout you could want in there!
Lift heavy, i started weight training about 2 months ago and it is so much fun, I love it. Can't imagine not doing it now.
Every time you up your weights I get a buzz of accomplishment!
Buy it, live it, lift!