Do you want sleek and sexy built arms? A small waist? Shapely legs?
Do you want that “toned” (another word for muscular) look? Then put down the pink weights!
Stop running to the elliptical, treadmill or your group exercise class!
Five, eight, even ten pound weights are not going to get you where you want to be for that tight and toned look.
Women who lift HEAVY weights build strong, dense muscle and that is how they have that “toned” look.
Lifting heavy builds LEAN muscles.
The more lean muscle you have the higher your metabolism will be, hence the more you can eat and the more you will burn while resting!
Try to weight train 4-5 days a week.
Aim to work on each body part (back, chest, biceps, triceps, shoulders, legs, glutes) two times a week.
Be sure to lift as heavy as possible but never to failure.
Perform compound lifts – examples include deadlifts, squats, bench press and overhead presses. These lifts work more than one body part at the time giving you more bang for the buck.
Keep a journal and write down how much you lift with the number of reps and sets so that when you train again you try to do more than you did the last time.
Go in with a PLAN!
You will be more likely to hold yourself accountable!
Lastly, make sure you are eating the right balance of macro nutrients (proteins, carbs and fats) to build that muscle! Don’t skimp on carbs, they give you the energy you need to lift heavy in the gym while protein actually builds the muscle and fat is essential for a healthy body.
Sloane Davis is a Certified Nutritionist and Personal Trainer who has helped numerous people get in to top shape both mentally and physically. Her clients are given a “budget” in which they have to track their macronutrients (proteins, carbs and fats) and the best part is, no food is off limits! If It Fits Your Macros (IIFYM) you can eat it! Her clients enjoy their food and don’t feel guilty eating it.
Sloane has her undergraduate degree in Bachelor of Arts from Syracuse University and became accredited through ISSA with her degree in Nutrition and Training. She has two children and has transformed her own body, starting at age 40. She works personally and online with clients around the U.S. and is writing her first cookbook.
Sloane developed Pancakes and Pushups to teach others to have a healthy relationship with food and is devoted to helping you get in to the healthiest and best shape of your life! With daily motivation, diet and nutrition tips, workout plans and recipes, she wants to help you succeed in getting the physique you always wanted! Whether it be to lose weight, gain muscle or get out of that plateau, Pancakes and PushUps can help!