To gain the full benefit from you workout you must first warm up your body.  The best way to do this is to engage in an anaerobic exercise (walking, swimming or repetitive weight training such as circuit training) for no less than 15 minutes and no more than 45 minutes. You should be able to talk comfortably while exercising. Most beginners can (and some should) start with just this. When your comfortable with your new routine after a few weeks you can begin to add to it and start shaping your body.

To build solid muscle you need to repetitiously work a specific set of muscles in a similar manner for a period of time, usually 2 to 3 months. At three months your body will become accustom to that workout and you will need to change your  routine.  If you don't change the routine, the exercise will lose their efficiency and you'll be working out but not working smart.  Each time you work a muscle it’s fibers are broken down and (over a day or two) they build back up. This process rebuilds the muscle to adapt to what your doing.  This is why it is recommended not to do weights every day on the same muscles.  You need to give your muscles time to rebuild and adjust. TOP

As a woman you will want to reduce the amount of adipose tissue (fat) around your muscles. Most women make the mistake of  working out hard to get in shape.  Rather than slim down, they become bigger (without definition) especially the legs.  Women’s legs are strong and can do more work and therefore get bigger instead of slimmer.  Remember more weight = bigger.  Remember the pig in the blanket.

If you are woman returning to the fitness after several years of hiatus; use extra caution.  As women age their bodies change and require different forms of exercise to stay fit.  This is why many women over 35 become frustrated working out.  What use to work doesn't anymore. A younger woman’s body reacts to exercise much differently than a mature woman’s body does. Your body may no longer be prepared for the same routine with the same weight that you used the last time you worked out. Not to mention that (as we talked about) if you use a heavier weight then you should, you could be adding mass instead of slimming. TOP

For those that want a program that involves some sort of weight lifting, let’s start with an on, off routine; that is to say, an alternating day routine, example: Monday, Wednesday, Friday and a weekend of your choice Sat or Sun (but keep it the same day for the first month).

Women's Workout Schedule:
 

Try to go from one exercise to the next resting for no more than 1 minute.  This will keep you heart at its target beat per minute 110 to 130, check it often.

Invest in one hour with a personal trainer so he or she can show you how to properly do the exercises for the areas I've outlined above.

Start with 10 repetitions (reps) per exercise. Determine the weight you should be using by performing two sets; you should feel a slight burn with the last three reps of the second set.  After a short amount of time the weight that you initially chose will feel too light. Increase your reps to 15.  As your body adapts to the exercise it will get easier. This is when you need to change the way you work that muscle or body part.  You should feel your body getting hot as you workout; you should not feel stress in any specific muscle.  For your Saturday or Sunday exercise, try to concentrate on stretching and flexibility.  This should also be done each day with a warm up and a cool down.  Stretch each muscle for 20 to 30 seconds. TOP

Key points to remember:

• >15 minutes but <45 minutes of walking, swimming or other anaerobic exercises.

• Pain = Gain: You don't want pain if you want to lose fat.  Remember the pig in a blanket every time you go for the burn.  Body Builders need pain to gain.  Weight losers need repetition to slim.

• When the exercise becomes too easy it is time to change the exercise movements for that muscle or add repetitions.

• Never do the same exercise for more than 2-3 months in a row.  Variety is the key to maintaining a slim body.

• If you don't want bulk, don't add weight. 

• Take good care of your dog and give it the proper rest, water and exercise when it needs it.

Good Health Latter-day-Athlete

Chris Murray

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