I know my way around the gym, but I have tried so many things the past few years with no results! For awhile I was running 3-4 times a week, at least 3 miles each time with one longer run. Then the other days were Bodypump or a spin class or weight lifting on my own. I've been following a plan from bodybuilding.com that is 4 days of weight training a week, but I haven't felt sore after the workouts or like I'm pushing myself. Has anyone tried Jamie Eason's Livefit trainer? Or another workout regimen? I'd love to know what your week of workouts look like! Thanks!
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My weight training program for cross country is for legs and fitted for more endurcance shape rather than gaining muscle mass, but we do a mixture of:
Squats , dumbbell lunges with a uni-lateral load, dumbbell step-ups with one weight in each hand, push ups, single-leg romanian deadlifts,
and you could try plyometrics which gets your heart rate up and burns like heck. We do 4 sets of jump squats and jump lunges.
Basically I suggest you start with fundamentals such as squats and lifts that don't target specific muscles but force your muscles to work together, and doing them where core stabilization is necessary, such as having only one side holding a weight. The core can be worked solely from stabilizations.
I prefer brief, high-intensity workouts, either with just bodyweight or with relatively moderate weights (<= 40-60% of my body weight). I like to go all-out for 20-30 minutes rather than do something for hours and hours.
Crossfit works for this so I do a lot of that. When I can't get to a gym I do body weight exercises like push-ups, sit-ups, pull-ups, burpees, squats, etc. I do them in brief, intense sets.
I have somewhat unfortunately completely lost interest in running more than a mile or two, I say "unfortunately" because it's a relatively easy form of exercise, you can do it almost anywhere with minimal equipment. But I just find it boring and painful and doesn't help with my fitness goals.
I am a runner and love it... something about being outside, running in the fresh air does wonders for my mental health. If you are a female (or even male) I recommend trying bikram yoga. I try to do it 1-2x a week to mix up the running and it completely tones me. Somehow this workout in itself, even once a week, really changes how I look.
WHAT ARE YOUR GOALS? I believe a workout regime can be completely different for someone wanting to a) be lean b) get big c) look good aesthetically.
I personally follow the 5x5 type plan (not religiously) but I focus on the big lifts (squats, deadlifts, rows, bench, overhead press) then add in whatever else I feel like doing (pull ups, various rows, etc). This is 3-4 times/week. Other days might be volleyball, basketball, running, body-weight, jump-rope. I try to sprint at least 1x week (should be more), but I haven't been too successful.
I am ALWAYS sore after workouts thanks to the big lifts...the other weights I do are more for definition and, well, I like doing them. Find a combo of enjoyable and effective and you will be set.
My favorite HIIT cardio, that will certainly build up a sweat is intervals on the stair master. 20 minutes of :30 seconds going hard and then :30 seconds easier. I do the first :30 on level 12 and then down to level 8 for the last half of each minute. Adjust the levels of course to your own fitness level and for something a bit easier you can do intervals of :20 and :40. I also lift 6 days of the week targeting different areas each day.
I like to mix it up. Walking with a weighted vest, walking up hills, HIIT on treadmill or elliptical. I also rent workout videos from the library and do kickboxing and zumba and just other Jane Fonda style workouts. Plus weights and pilates. Basically never the same thing twice.
i do tracy anderson workouts. i can't tell if you are a male or female from your screen name but they are definitely workouts for women. i usually feel sore from them because they are different from what i had previously been doing (bodyrock.tv).