I am new to the whole Paleo and its workouts. I read Mark's Daily Apple and research some exercises on the internet but am very confused with all the information out there. On Mark's website, he mentions heavy lifting and other sites mention HIIT and CrossFit. I would like to tone up and look lean. I know I have to lift weights. Hopefully I'm not all over the place and confusing right now. But what would I have to do? I have a pull-up bar and weights (dumbbells that go up to 52 pounds). Could anyone tell me what I have to do on the days I use the pull-up bars/lifting weights? Could I CrossFit without a gym and with the equipment I mentioned? I would like to know what I have to do, how many reps, and how many sets. For example, 3 days out of the week do I do 50 squats, 50 push-ups, etc.... I am looking for an example of what a typical day would look like. I already do sprints and 30 minute or a little bit of more cardio other days. Just confused on training days. Any help would be great!! I am so confused and everyone on this forum is so helpful. Thank you for any help. (Oh, I am a female, 5'6, skinny fat.)
asked byughpleasehelp (159)
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on June 20, 2012
at 05:51 AM
Okay, I must disagree that women should lift like men. There are various perceptions of what "bulky" and "lean" mean to us. Personally, I do not want a single hint of bulging biceps. Some women might, and that's cool too.
Here's the thing. Do the activities that will design the body you want. Dancer body? Do dance workouts or ballet-type programs (i.e. Physique 57, Bar Method). Athletic six-pack-ab body? Do cross-fit, lift heavy weights, flip tires and what not. Long, lean, V-taper body? Swim. I think you get the picture.
Women can and will build muscle quite nicely. However, some women don't want that. Example: if you want thin, lean arms, don't lift weights like a man. You WILL get developed biceps and triceps by lifting weights ??? look at any natural fitness model. Then check out the smaller, but very toned, musculature of a ballet dancer. Once you figure out what "look" and functionality you want, you can then proceed to figuring out what workouts will suit you best.
This is a great article by Cross Fit South Bay on the subject: http://www.crossfitsouthbay.com/2011/05/skinny-fat/
on June 20, 2012
at 03:14 AM
There are many different strategies you could employ. Stronglifts 5x5 is one that is relatively simple and you can download the guide for free:
It may appear to be geared towards men, but many would argue there is no reason why a woman shouldn't life the same way as a man:
The website also has some good articles on how to do these lifts properly, but you might be best off getting a good personal trainer for a few sessions to really learn the correct form. Correct form is essential to doing this safely and to get the most out of the exercises.
To follow this one exactly would likely require you to purchase more equipment or join a gym (power rack, olympic bar and olympic plates). But, perhaps in the beginning at least, you could do a modified version with dumbbells. Eventually, as you gain strength, dumbbells alone probably won't be enough.
Welcome and good luck!
Oh, and 50 reps is definitely way too many. I'd say no matter what lifting plan you follow, if you can do more than 10-12 reps of an exercise, you should increase the amount of weight you're using.