My second secret for getting that svelte man bod of yesteryear is weight training. There are several things to know about weight training so I’m gong to simplify them for you. Let’s get back to the basics.
- Workout Order: Warm up 5-10 minutes, weight training workout, finish with the cardio. This order allows your body to focus its fuel stores on the weight training. If you do cardio before weights, there won’t be much left in the tank for pumping iron.
- Frequency: At least 3 days each week. One of the ways you make gains is to work hard enough to break the muscle down a little bit. This forces the body to repair, grow, and get stronger. You can contribute to this process by lifting at least 3 days per week.
- Lifts to Perform: Focus on the basic, multi-joint moves like bench presses, deadlifts, squats, and rows. These movements use A LOT of muscles. And, therefore, require a lot of calories.
- Intensity: Start with a light weight that allows you to do 10-12 repetitions for 4 sets. If you are just getting back into lifting, this will be enough. Remember, these movements use a lot of muscles so you’re probably going to get sore your first couple of workouts.
Next time we talk about FOOD. Who doesn’t like food? Now, go lift something!