STYLETHREAD -- LET'S TALK SHOP!

omg jen you are my hero! i've been running for awhile and it was really effective at first, but now not so much, and i'm really bored. i'm going to try your plan and see how it works.

also would you mind posting what kind of weight routine you do? i think it would be really inspiring.

Ah, you girls make me feel special! Thank you!

Here's my weightlifting plan that I follow more or less every week.

Day 1:Biceps and triceps 3 moves each, 20 reps total for each move. So, I'll do bicep curls (I use 20s) and do 20 reps (I can usually squeeze out 5-7 at a time). Then I'll do cable curls with maybe 50-70lbs. on it. Then I'll do cable hammer curls with the same weight or barbell curls. I alternate bicep moves with tricep moves. I do overhead pushouts (40-50lbs), dips (on machine, just my body weight), cable push downs (30lbs).

Day 2: Hamstrings, calves (again, 20 reps to each move). I'll do straight leg deadlifts with 25lbs weights, 50 calve raises (toes in, toes straight, toes out), the hamstring machine 30-40lbs. toe raises with a 45lbs plate on the machine, and toe raises on the leg press machine

Day 3: Chest and Back. I'll do flat bench press (25-30lbs weights) inclined press (20-25lbs weights) and flyes (15lbs) or a chest machine for variety. I'll alt. with shrugs (25lbs) lower back extension (machine, 80-100lbs) either pull ups or rows (25-30lbs) and close grip rows.

Day 4: Every couple of weeks, I'll do lunges, squats, set-ups, etc. but HIIT really has made more of a difference in my legs than lifting has. I just need to keep them strong, so I'll do these moves from time to time.

Oh, also, one day a week, I'll fit in deltoids. Ladies, nice shoulders make your entire upper body look great, so focus on those. I do arnolds ( all 15lbs) shoulder press, upright rows, and front and side raises (10lbs).

I posted the weight amount just to let you know a range on how much to lift (I've been lifting for 5 years, so don't just jump into it!). If you can lift a weight 5 times with a struggle on the fifth one or so, (and your not a beginner) I suggest you do. Lighter weights don't do much for the body. I also mix up what I do. I try not to do the same workout twice, so I'll vary weights, reps, exercises, but what I posted above is the standard that I fall back on.

I try to do HIIT 3x a week. On off days, I'll do some light elliptical, stair climber, or stair master work, but that's only to fill the in between days. I wouldn't do HIIT two days in a row, it's too hard on the body. For me, I get shin splints and knee pain if I overwork it. I also teach fitball twice a week, kickboxing once a week, and pilaties once a week. These things are all good for the body but HIIT and heavy lifting is really what gets results.

Oh, I also train my abs 1-3 times a week. I use the fitness ball for almost all of my moves. I'll do the ball exchange, leg lifts, bicycle, alt. side crunches, crunch on ball, and crunch on the floor. Really, there are so many effective ways to train abs. But really, abs are made in the kitchen. Diet is very important.

 So to summarize, I hit every muscle group once a week, I do 3 moves for each group and 20 reps for each move. I try to do HIIT 3 times and week and fill up the other 2-3 days with light cardio. I always take one full day off so that my muscle rebuild.

Can you all tell I have no life? hth!

Thank you so much for breaking that down for us Jen!  I wrote it on a sticky note to take to the gym with me!   Even though it looks like hard work, it looks totally doable to me as a person who has great difficulty with sustained aerobic activity since there are no periods of extended running.  I sprints!  But I might have to throw in a slightly longer rest period in the middle of the sprints somewhere for now though!

Wheeeeeeeeeeee!  Watch me gooooooooooooooooo!