Re: Please help ladies!!
hi! i hope this helps...
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GENERAL TRAINING GUIDELINES
1. Always start with big muscle groups first. Always do chest before triceps and shoulders, always do back before biceps.
2. Work each bodypart once per week with the exception of abs and calves, you can work them 2-3 times per week if you'd like.
3. For big muscle groups, generally do 3-4 exercises per part, 3-4 sets per exercise.
4. For smaller muscle groups, do 2-3 exercises per part, 2-3 sets per exercise.
5. Work each muscle group to failure on each set with the exception of warm-up sets. Pick a weight where you cannot physically lift it more than 12 reps. Lift the weight til you can't lift it anymore (for 12 reps or less).
6. Take 1-3 minutes rest between each set of 6-12 reps.
7. Make up your training split based on how many days per week you can go to the gym and how long you want to spend there. Personally, I wouldn't try to do more than 2 bodyparts per session if you can help it. Reason is cause it's very difficult to maintain your intensity for more than two bodyparts. If you are really giving it all you got, you'll find it quite difficult to still have the energy to train that third bodypart.
8. Never do cardio before lifting weights, ALWAYS do cardio AFTER weight training and PREFERABLY on a separate day altogether.
9. Don't overdo it on the cardio, cardio is WAY overrated in terms of burning fat. DIET and weight training (muscle) is what's gonna burn the fat for you. For starters, I'd only do cardio twice a week for no more than 30 min and I recommend high intensity interval training if you're up to it. H.I.I.T. is explained in the "workouts" section I believe, blue tab at top.
NOTE: If you are a total beginner and have not mastered the proper lifting techniques/forms yet, I would NOT advise starting with heavy weights but rather a weight you can lift in the 12-15 rep range until you have mastered the proper form, to avoid injury.
For different weight training exercises to do, see the blue tab at the top of the page labeled "exercises". Each exercise has its own description along with an animated illustration to show you how to perform the exercise properly.
EXAMPLE OF A TRAINING SPLIT
Monday - back & abs
Tuesday - chest & shoulders
Wednesday - cardio
Thursday - legs, calves
Friday - arms
Saturday - off
Sunday - cardio
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