Basically I'm just needing a bit of direction. I'm trying to tone up my body for life - but I do have Cancun in 1 month!!! I'm 5'3" and 120-125 lbs with an athletic body (I look like I'm more around 115 lbs) - plenty of muscle and trying to get rid of the small layer of fat on top of my muscles. I have recently began a high-intensity circuit training workout about 1 1/2 months ago, but I've noticed my muscle mass (and scale) have gone up a bit and I'm looking "bigger" as opposed to more toned. I build muscle so fast... any suggestions on slimming down without loosing my muscle? I want to remain femenine looking. I appreciate any and all your advice... ps: My heritage is German if that gives you incite into my hereditary genes.
Recently I've been doing the below workout doing 3 different exercises per muscle group. I change up the type of exercise throughout each session. Ex. Mon. I'll do 3 different exercises & then Wed. I'll do 3 more different if possible. THis is high-intensity for cadio/fat burn, but I get approx. 3 min of rest between each muscle goup.
Mon/Thurs
Biceps & Back with the following circuit:
(Do this circuit 3 times)
bicep (exercise 1) x15
30-45 sec. fast cardio
back (exercise 1) x15
30-45 sec. fast cardio
legs (exercise 1) x15
30-45 sec. fast cardio
(Do this circuit 3 times)
bicep (exercise 2) x15
30-45 sec. fast cardio
back (exercise 2) x15
30-45 sec. fast cardio
legs (exercise 2) x15
30-45 sec. fast cardio
(Do this circuit 3 times)
bicep (exercise 3) x15
30-45 sec. fast cardio
back (exercise 3) x15
30-45 sec. fast cardio
legs (exercise 3) x15
30-45 sec. fast cardio
Tues/Fri
Same sequence of above circuit, but utilizing Tris & Shoulders
Wed.
Cardio
What do you think? I had a trainer set me up on this. Thanks!!!
The most important point when doing this kind of training is to use just compound lifts.
Also I think with this kind of training the best thing is to do different major muscle groups each workout.
Chest and Legs
lunges>push ups>step ups>incline press
Back and shoulders
Pulldown>shoulder press>seated row>upright row
and if you wanted to, a third day could be ancillary muscles
Arms and core
Barbell curl>tricep pushdown>hanging legs raise>reverse woodchop
I would normally run through each circuit 4 times taking about 2 mins rest after each run through. Of course if you wanted to you could do 2 different circuits where you would just do different exercises for the same muscle groups.
Example
Chest and Legs
Lunges>push ups>step ups>incline press X 2
Front squats>unilateral DB press>stiff leg deadlift>Cable crossovers x2
Linear Mode
