Quote:
Originally Posted by werhardt
From all of my other posts, I decided to go with just using the free weights. Now that I have chosen that, can someone help me come up with an attack plan? I want to work my arms and legs. I want to slim/firm up! Please help, I am not starting from scratch.
Also how do you get rid of a little bit of cellulite on the back of the legs?
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Slim + get rid of cellulite = lose fat.
You want to make sure you are in a slight to moderate calorie deficit. There are current discussions in this forum about how much of a deficit is the optimal.
For free weights, focus on what I call, the big 6.
Back Squats
Deadlifts
Bench Press
Overhead Press
Bent Row
Chin ups or lat pull downs
These, or variations of them, should make up 80% of your workouts. You can add accessory work as needed or desired.
Since you want to firm but are not that interested in size or strength, you should spend most of your effort in the 12-15 rep range. Work up to 3 sets of each with limited rest (about 60 secs) between sets. Do all 6 exercises 3 times/week on non-consecutive days. Try to use heavier weights whenever you can. If you get all 3 sets of 15 with an exercises, add weight next time. If at some point you want to start adding size or strength, reduce the reps and increase the weight. Eventually you should cycle through a range of intensities but that's for later.
That's a basic workout that will get you started. Do that until you can get the book. At any rate it will help you get used to the exercises.
Stu