Summer is just around the corner and I know all you ladies want a firm, tight, little booty. (Why do I feel so naughty saying that?) Well, ok…I’m sure the guys want to see that as well. So here’s the deal. Muscle building does not come from hours of cardio or squats using your own body weight. You must push yourself with heavy weights, ideally 1 or 2 times a week.
I always dedicate specific days to each muscle group, rather than doing full body workouts in one session. This gives you more energy to dedicate to one body part, allowing you to build the muscle to its maximum potential. Here is an example of my ideal weekly routine:
- Monday- Chest/Cardio
- Tuesday- Arms/Cardio
- Wednesday- Legs/Glutes, no Cardio
- Thursday- Cardio
- Friday- Rest
- Saturday- Back/Cardio
- Sunday- Rest
As you can see, I don’t train my shoulders because this usually causes too much strain leaving me with a headache the next day. This is just my personal opinion, so shoulder exercises may work for you. Dont forget to switch your routine every so often so your body doesn’t get used to the same workouts leading to no change. Give your body some new excitement and it will adjust accordingly.
Needless to say, my leg/glutes day is definitely my favorite. I can do without cardio, although I love to run. But working my legs and glutes gives me some sort of indescribable satisfaction. I have always had the smallest glute muscles (which is the opposite problem for most women) but with this workout once a week, (twice if I have time) has given me a much more defined, rounder and larger (in a good way) “bottom”.
Instead of just going through the motions, push yourself with this workout and you will burn a ton of calories! Most importantly, use weights that are challenging for you. If you are a set of 10, use heavier weights than if you are doing a set of 15. Give yourself 1-2 minutes of rest in between each set, pay close attention to proper form, and have fun with it! If you stick to this 30-45 minute session, once or twice a week, you will see change!
After this workout it is crucial to go home and refuel. It’s best to head straight for a protein shake, or meal including protein, veggies and whole grains. I know so many women who don’t eat anything after a workout, but unfortunately that will only burn off the hard-earned muscle you just worked so eagerly for. At the gym, you are breaking down the muscle tissue, but after the gym with proper sleep and nutrition is when you build that muscle to be stronger than before. Your activities outside of working out are just as important as the hour your spend at the gym. Nourish your body and it will rebuild the muscle you have broken down. Does that make sense?
If you are unsure of any of these exercises, refer to bodybuilding.com for examples and explanations.
(I wish I could find a ‘before’ picture so we can compare…but find me on Instagram!)
This blog is meant to follow my lifestyle of health and fitness, and inspire others who may be on the same journey. All opinions are my own and not everything I post may be right for you. Anything I discuss is what I believe and I am not responsible for errors or omissions. I am not a certified trainer or nutritionist. Anything posted relating to these fields are my beliefs and what has worked for me. Thank you for your support!