All you need to get lean and strong are 5 exercises. You can do this total body workout in a single day and repeat it 2-3 times a week. Results come very fast. Maintaining good form on these exercises is critical so if you are unsure, ask me a question.
1. The Real Pushup (5 sets x 10 reps – start with real pushups and if you fail, go to your knees)
3. The Dead Lift (5 Sets of at least 1/2 your body weight or above for 10 repetitions)
4. The Bent Over Row (5 Sets of least 1/4 your body weight or above for 10 repetitions)
5. Overhead Press (5 Sets of 10 repetitions for the highest weight you can manage with form)
Results will come super fast, along with some soreness. If you are still skeptical, here is my story on how I started lifting weights and incorporating body weight exercises. Trust me, I did not want to hear any alternatives to cardio and group classes and I firmly believed in every weightlifting myth out there. They are not true, I promise. For years I was a cardio queen. I would jump around on elliptical machines and treadmills thinking that I was pushing myself to the max and burning tons of calories. For a few years, I was doing ok and seeing decent results. But of course, I hit a plateau and 45 minute cardio sessions were no longer burning off my weekends. I transitioned from cardio queen to group class diva, standing at the front of the room, flailing my 2.5lbs weights around and feeling quite good about myself. Once again, I hit a plateau and from there, I had no idea what to do next. This was about 6 years ago. Then, I met my husband and since then, exercising has changed drastically for me. His background in collegiate sports taught me the importance of constantly shocking my system by changing up my workouts and incorporating heavy resistance training. I’ve adopted both and have since seen myself become stronger, faster and leaner.
My point in all of this is to break your comfort zone. Lets review some of the myths and truths to lifting weights:
Myth: Lifting weights will make me bulky with big muscles.
Fact: Please do not believe this! There is so much evidence to suggest the opposite. Lifting weights the right way will burn tons of fat, lean you out, and give you curves in all the right places. Women’s testosterone levels aren’t remotely close to those of men. You will gain muscle, but muscle is denser than fat so you will look smaller! Muscle also burns calories at rest so your engine will always be running. YOU WILL NOT GET BULKY, but you will get strong, really strong!!!
Myth: Lifting weights does not burn as many calories as cardio.
Fact: Lifting weights the right way burns a lot more calories than cardio does in a shorter amount of time and will continue to burn calories after you are done working out.
Myth: You will get amazing results from lifting 3lbs weights in your jazzercise class.
Fact: You will get all the results you have ever dreamed of by joining the boys in the weight room and lifting as heavy as you can for 8-12 repetitions. (Use it as an excuse to flirt with that hottie you’ve been eyeing).
Myth: Crunches, sit-ups, and strange machines will flatten my tummy.
Fact: Abs are made in the kitchen and in the weight room with free weights. Stop the crunches, eat right and start pumping iron with free weights. Any more myth’s you need busted? Just leave a comment.
Feel the pump!
Party Smart. Sweat Smarter.