As a personal trainer, I can help a few people each day, but with an article I'm able to reach thousands, which is why I wanted to write this. The approach may be new to you, but if you're squeezed for time like most people, this is the most effective way I've found for any woman who wants it all, all at once.
I know that reaching goals isn't easy and training is still hard, and necessary. But with useful information and a positive attitude, you'll be on your way to success.
Workout Nuts & Bolts
When I first started training — about 12 years ago as a bodybuilder, actually — I thought that everybody had to train one way. Now that I've worked with so many different people who have varying goals and genetics, I realize you can get results in many ways.
The workout I've designed is the type I believe most women will want to do because it burns calories and shapes your body simultaneously. It may seem complicated at first, but you'll find it incredibly versatile. Truthfully, I've found this method to be the most complete program for those who don't have the luxury of spending hours in the gym. You get everything done in just an hour: perfect for anyone who's time-crunched, and it can be done at home or at the gym.
Rather than relying on traditional bodybuilding training, you'll be doing a high-intensity circuit workout that incorporates aerobic and anaerobic exercise, and basically keeps your heart rate elevated for 60 minutes. You do two exercises, one set right after another without rest — called a superset — then you do 90 seconds of cardio. Repeat this same sequence up to two more times, then switch to the next superset. For example, the lower-body workout begins with 15 reverse lunges. Then you go directly into 15 standing calf raises, then 90 seconds of cardio. Then do the reverse lunge again, calf raise, cardio; then one more time: reverse lunge, calf raise, cardio. Now you go to your leg extension, leg curl and cardio, and so on. (Beginners should start with 1-2 supersets.)
You'll burn a ton of calories between the weights and cardio because your heart rate stays elevated while you're lifting the weights, as you'll keep your reps high and move at a fast pace. Since you'll be moving for an entire hour, you'll also be burning bodyfat as fuel.
In this program, I split the body in half: workout one covers lower body and arms; workout two trains your chest, back and shoulders. You'll hit abs in both workouts.
I recommend training a total of 2-3 times a week, depending on your goals and time available. If you do it three times a week, in 14 days you'll have covered the upper and lower body three times each. Anything else you do above this workout is a bonus, though many women will need to do some cardio on their off days if their goal is to lose additional bodyfat.
Getting and staying in shape is something that most people struggle with throughout their lives. I'm like everybody else in that respect, and I work very hard to stay in shape. I'm fortunate, however, that with my background in sports and fitness, I know what to do. Realize that getting fit and strong requires an investment of time and effort in yourself, but having a plan and a purpose makes the process that much easier. And don't lose sight of what's really our main purpose of exercise: We all want to feel good about ourselves.
Denise's Golden Rules for Success
• Consistency, in eating and exercise is the key to results.
• Have a big goal, but set smaller goals along the way to keep you motivated, such as fitting in a certain pair of jeans, or moving up 5 pounds in your barbell curl.
• You can force your body to get strong; you have to allow it to get strong by training right.
