Weight lifting routine

Sorry. I really can't answer your question, but I'm wondering why you don't get any calorie credit for lifting. I do 3 sets of 10 reps with medium weight and u get. I additional calories. Anyone know why? Thanks

One time a week is great for training each muscle and let it recover from the workout and you can do some cardio in between.

It's all up to you. From what I've read, beginners benefit the most with a full body routine like Starting Strength or Stronglifts: Focusing on the big lifts like squats, deadlifts, overhead press, bench, and rows or pull-ups for the back.

Personally I like 5/3/1 for the progression. It can be adjusted for any level, but is a four day per week program focusing on one of the big lifts per day. Back work is done as assistance on overhead press and bench days.

Oh and you you should never hate going in the weight area. Most men actually like to see women in there.

I'm not sure if there is really an exact regiment for training muscle groups. I can tell you want my needs are and what my experiences are.

I'm one of those skinny fat girls (I'm light yet flabby). Basically I want to tone and I don't want to look bulky. Basically I devloped my own gym routine after researching for quite a while and then applying my own science background to it, and it seems to be working for me.

I go back to back for two days to the gym, take a day off and then repeat. On both days, I do 15-20 min of cardio. I used to do 3.0 miles of running on treadmill but realized it wasn't doing anything to my body besides leaving me skinny fat. Now I use an elliptical (less strain on ankles and knees and more strength on butt muslcles). The first of the two days, I do muscle training for back, biceps, legs, butt.. On the second of the two days, I do chest, triceps, and shoulders. I do 12-16 repetitions and 3 sets for each machine corresponding to those muscles. Basically this way I have a two day recovery period, to let all those listed mucles recover and build (especially for the butt, you need to give time for the muscles to build itself. I'm genetically predisposed to having no behind, so I need this)

Alongside the gym routine, I do an abs routine almost daily. Frankly, this is a place where I do not want my muscles to grow huge and look too ripped. I also limit my protein intake to almost the exact amount I need (again I don't want bulk).

I am seeing great results with this method. Not sure if that helps, but this works for my body.

I should also add that I recently became vegan, and it helped me tremendously in achieving my goals. My consumption is limited to plant based protein which barely has any fats, helping my existing fat flab burn and my muscles to suface with definition. Unlike some vegans, I also eat a low carb diet and limit my foods to mostly raw veggies and fruits (and soy for proteins). I'm sure you're aware, but carbs essentially turn to fats when in access, so this prevents further fat (or flab) deposition. I'm not in anyway trying to promote my vegan lifestyle, because i used to get annoyed with those types of people, but just wanted to put out there, the diet helped me tremendouly.

nskinner139 wrote: »

@dinosnopro‌ I've been on and off for probably about a year with strength training. I hate going in the area at the gym where all the weights are because that's the guys area...but my main goal is to tone up and get decent muscle definition

poppycock, it's the free weights area and it's for everyone.

That's awesome! Keep it up! Weights are definitely not just for guys.