Quote:
Originally Posted by Motorama
Hey guys, no info about weight lifting?
Brad Pilon says it is necessary for IF but I haven't been able to include it in my routine because all the info I have found out weight lifting routines and exercise were too complex and confusing or even looked dangerous for a newby who doesn't want to be a body builder.
Can you please help me?
You can always look through Oxygen Mag or Fitness Rx for Women for routines. They usually have great weight lifting routines there. I found one that I really like right now from one that I incorporated with my cardio. I am usually out of the gym within the hour.
My weekly routine
Saturday
3 miles on the trail
Plyometrics
Sunday
Rest Day or Low Impact Cardio - Walk for 30 minutes
Monday (3 sets 15 reps each exercise)
10 minute warm up - Elliptical
Barbell chest press
Cable Flys for chest
Standing should press with dumbbells
Front Lateral raises with dumbbells
20 - 25 minutes of cardio
Tuesday
Ab/Core workout
3 miles on treadmill
Wednesday (3 sets 15 reps each exercise)
10 minute warm up - Elliptical
Smith machine squats
Dumbbell lunges (15 reps each leg)
Lying hamstring curls
Deadlifts
20 minutes treadmill routine for glutes
Thursday (3 sets 15 reps each exercise)
10 minute warm up - Elliptical
Widegrip pulls
One arm ros with dummbbells (15 reps each arm)
Barbell bicep curls
Concentration bicep curls
20 - 25 minutes of cardio
Friday
Rest Day or Low Impact Cardio - Walk for 30 minutes