Fat Loss and Weight Loss Info For Women
Q: I am primarily interested in reducing the size of the lower body, developing strength and getting faster. I am trying to gain more strength so I can run a 5K in relative ease and faster. My best time has been 33:42 and I'd like to get my time under 30 minutes.
I currently do 60 static lunges each side, 3 sets of squats 16 reps with 10 lb dumbbells, step-ups 3 sets with 10 lb dumbbells, then 1 set 8 reps of forward lunge immediately followed by 8 reps of dips then repeat on other side. I do this lower body routine 2 times a week.
I also go to a 1 hr cardio kickboxing class each Wednesday and a 1 hr yoga class on Thursday.
Answer: Thanks for the info. Your current workout is not going to get you very far. I'm sorry, but that is the truth. I just had a similar conversation with another client - she also does too many high rep sets with too little resistance, and she is not improving her body either.
I strongly recommend you use strength training and interval training - these are the workouts that help women lose fat and run faster. You can also use challenging bodyweight routines and more efficient and effective cardio workouts (interval training) - this is better than doing light weights and high reps.
I also know that you are much stronger than the 10 pounds that you use in your exercises. If you add weight, you will get stronger and more muscle, and more importantly less fat and smaller arms.
And we can't forget nutrition. If there is added sugar in your diet, get rid of it. If you don't eat at least 1 serving of fibrous vegetables at every meal and snack, then you should start. And if you aren't getting enough protein, you must change that. Be honest with yourself and I will bet that you will find some weaknesses in your daily eating plan. Fix them, and you will get results! If you stick to whole, natural foods you can't go wrong.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com