I don’t list the number of sets or reps. It’s up to you what you want to do.
It’s strange and true that I’m a woman and I’m obssessed with having muscle.
I would like to swat with a pocketbook every female person who is afraid to lift weights because they tell you they’ll bulk up.
Those people will make any excuse not to exercise. Then they’ll go to the supermarket to buy a 6-pack of Slim Fast to try to lose weight.
Losing weight should not be the goal you have for exercising.
Ask yourself: Why do you want to lose weight?
To feel strong and powerful. To be able to carry home bags from the market.
These are better indicators than “I want to weigh 127 pounds”–some mythical number you’ve decided you must weigh to be happy.
A person should exercise to feel good. Period. End of story. A research study revealed that women who lifted weights felt better even when they hadn’t lost weight.
So there. My personal trainers over the years have offered this advice I give to you today:
Base the number of sets and reps on how much time you have that day to work out.
Doing a shorter routine is better than not doing a routine at all.
Use foam roller to stretch before and after the workout session. Warm up before and cool down after.
Incorporate HIIT into your exercise. Perform High Intensity Interval Training. Not too easy and not too hard.
You shouldn’t be able to have a conversation with no trouble while you’re exercising. You should need to exert effort to speak to get the benefit of HIIT training from your exercise.
Have a recovery snack after the workout routine. I have a container of Fage plain Greek yogurt the full-fat kind. I mix in organic blueberries and swirl in raw honey in the yogurt.
Strange and true too is that I prefer to do fewer reps and lift heavier weights. Instead of doing more reps with lower weights.
I kid you not I’m obsessed with how cut my biceps are.