In my last article Hot Yoga, Jogging, & Pump-Classes: The Monstrous Misconception of Effective Training for Women I talked about what women shouldn’t be doing. Again, individually there’s nothing wrong with all those above-mentioned activities, but as complete fitness regime, they don’t even come close.
“So what SHOULD women be doing?”
30 - 45 minutes a day, 4 days a week
When I say weight training, I don’t mean those silly machines where you clench your thighs together, I mean weight training. Squats. Deadlifts. Pushups. Pull-ups. The real stuff.
[If you’re about to say “But I don’t want to get big arms, or to become muscly,…” please reference the article above.]
Also, you should be lifting heavy when you do these exercises. If you can do 20 reps, and your eyes aren’t about to pop out of your skull, the weight is too light. Your rep range should be from 5-20. But that means, when you get to the last few reps, you can barely complete the set, and you are screaming and fighting to finish!
“Yes, this is supposed to be hard!”
I’ve written a few beginner weight training programs that are great for both men AND women. Need a place to start? Check out my 3 Days a Week Beginner Program
“I do about 45 minutes to an hour on the Elliptical.”
“I jog for about an hour everyday.”
Yet you still don’t have your dream body. Weird. So what should you be doing?
Like going for that long jog, music on, and feeling free? Great. Do that once a week. The rest of the week should consist of wind sprints and interval training.
- Measure 100 meters on the road in front of your house
- Warm up, jog the distance a few times, then stretch out
- Then sprint the 100 meters, and walk back.
- Repeat 5x
- If your heart rate is still very high by the time you walk back to the starting point, take an extra 30-seconds to recover.
Training like this will burn more calories than 40 minutes of jogging, and sculpt your legs and buns beautifully. Get the results you want!
- Similar to the wind sprint, but measurement of maximum expenditure is based on time, not distance. i.e.: Run at a high pace for 2 minutes, jog and recover for 1 minute.
- If this is too difficult when you first start, then walk during the recovery time.
- Again, this kind of training gets your heart rate much higher than simply consistently jogging for 40 minutes.
- Also, the explosiveness of sprinting activates so many more muscle fibres, burns more calories, and overall sculpts a beautiful body.
Bringing it all together
So finding a good mix between weight training and effective cardio will be the first towards getting that dream body, getting awesome results. What’s the next step? You guessed it. Diet.
If your diet doesn’t compliment your workout regime, then don’t be surprised when you don’t see the results you want. How should you be eating? Well that’s another article, but read my vBK Crash Course on Eating Healthy to get you started.