Replies
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Pretty tough to pull off without coming across as a know all. I would leave to the gym staff.
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+1 for the glute guy!!!
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well you mentioned you wanted to build muscle, so no substitute for lifting weights and eating sufficient protein there. As for toning, that all depends how much of your muscle is visible through your body fat. Cardio, to keep you in caloric deficit, will help here.
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would your colleagues freak out if you worked out next to your desk? Maybe jumping some rope (less impact than running I'm told) or kettlebell swings?
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barbell hip thrusts or glute bridges.
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It can be done! I'm 43 and have gone from 112 kgs to 107kgs in about 6 weeks. Persistence! Keep to your calorie totals, lift weights and hang in there.
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agreed on the set / rep range, probably not much in it. But what you could do decrease the weight a little and keep to a minute or 30 seconds rest between sets. Keeps the HR up, kind of a cross over with a cardio session
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I know the standard response in this forum is squats and deadlifts, but ... squats and deadlifts. Close grip rows (or any kind of rows), hyper extensions and BB hip thrusts (or glute bridges) for the erectors
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Steve Cotter also has a whole bunch of DVDs on the subject. Also a lot of tuition on youtube.
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you can get a lot done in 30 mins. One of my favorite's when I am pressed for time is 1 minute jump rope followed by 1 minute 24kg kettlebell (swings, snatch, C&P). Rinse and repeat for 20 mins.
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yup that's the basic movement, but you need to load it up with a bar bell. The glutes are your biggest muscle, you can shift some serious weight with them. Average female should be repping 225 pounds in a couple months.
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This, check out Bret Contreras', "the glute guy", website. Hip thrusts will be your go to exercise.
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i'm eating TDEE - 20%, which is around 2500 cals a day.
