Basics of Weight Training

Wednesday, August 3, 2011


I know a lot of people get intimidated when it comes to working out, especially weightlifting. I have been weight training for about 13 years now and I love it. I thought it would be helpful to share the basics and hopefully make you feel a bit more confident. Weightlifting along with cardio is the most effective way of losing fat, building and defining muscle. The other great thing about weight training is the muscle memory that your body will develop which will allow you to bounce right back into shape even after 2 kids. I have two kids and have 11% body fat (which was accomplished only a few months after my second child was born). Let me break down the simplest and most effective way of achieving this:

1) You want to focus on specific muscles on a specific day.
Day 1: Back and Biceps
Day 2: Chest and Triceps
Day 3: Legs

Abs you can do on a daily basis.

2) You want to do three exercises per muscle group.
3) You want to do three sets per exercise
4) You want to do 12-14 reps per set.

You have to make sure that you are doing each exercise at a weight that will max you out at 12-14 reps. If you are doing a weight and 12-14 reps is easy to accomplish you must go up in weight or you will not be working the muscle enough to build.

Cardio should be done after weight training. The reason this is more effective is that your body is already warmed up and in turn you will start burning fat immediately. The only time I do not do this is when I am training legs. You need to warm up your legs ahead of time and they are also too shot after training to do cardio.

A couple of other little tips....If you work out first ting in the morning you are more apt to stick with it. Working out on an empty stomach helps you to burn more calories.

If you would like more info. or have any questions feel free to e-mail me at sheree@itsnotthatdeep.com

24 Comments »

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24 Responses to “Basics of Weight Training”

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