Your Summer Weight Loss Program - Strength Training

The second part of your program will be strength training to build lean muscle and raise your metabolism. To burn the most calories stick with compound movements (i.e., movements that target more than one muscle group). Examples would be squats, lunges, pushups, and pull ups.

A few guidelines:

• Target all your muscle groups at least twice a week, with a day or two of rest in between workouts.
• Keep your reps between 8-12 to build muscle, 12-16 for endurance and 4-8 to build strength. Don't be afraid to use different rep ranges regularly to challenge your body in new ways.
• Don't be afraid to lift heavy (women included)
• Choose 1-2 exercises for each body part. For example:
  • Modified pushups
  • Seated Rows
  • Back extensions
  • Lateral raises
  • Bicep Curls
  • Tricep Kickbacks
  • Ball Squats
  • Assisted Lunges
  • Hip Lifts
  • Crunches on the Ball
• If you're a beginner, start with one set of 15 reps of each exercise with a moderate weight, adding a set gradually. More about sets and reps.
• Use enough weight that the last rep is difficult, but not impossible. You should be able to finish the last rep with good form. More about choosing your weight.
• Do your strength workouts solo or on the same day as your cardio workouts. If you do them with your cardio, you may want to split your routine so that you're just doing upper or lower body exercises to save time and energy.

Step by Step Strength Training

The following resources offer step by step instructions for working every muscle in your body.

• Your Best Shoulders
  • Sample Shoulder Exercises
  • Step by Step - Shoulders
• Your Best Chest
  • Sample Chest Exercises
  • Step by Step - Chest
• Your Best Back
  • Sample Back Exercises
  • Step by Step - Back
• Your Best Biceps
  • Sample Biceps Exercises
  • Step by Step - Biceps
• Your Best Triceps
  • Sample Tricep Exercises
  • Step by Step - Triceps
• Your Best Glutes, Hips & Thighs
  • Sample Glute, Hip & Thigh Exercises
  • Step by Step - Glutes, Hips & Thighs
• Your Best Abs
  • Sample Ab Exercises
  • Step by Step - Abs

Next Page: Your Eating Plan

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