ldy_solana
Cathlete
this is not for all but just what works for me lately.
i still do heavy but its only a few sets of something like leg presses or smith machine squats no more then 4 sets of 6-10 for strength. usually one day a week while the rest of the week i squeeze in something moderate weight like legs and glutes or something on my own where i can finish 3 sets of 10-12 reps but not be fully fatigued B/C i will do a lower body focused cardio like the elliptical,running, stepping and more kicking focused kickboxing work.that takes care of my endurance and also helps with the "tone" look i guess you can say. so in a theory i work legs in some sense almost everyday(have to keep up on my stretching and yoga to keep from getting sore and tired).
diet is also a big part of it. i am not perfect so i still carry a bit of fat on my hips and outer thighs. when i am strict with what i eat and my portions i see big changes in my legs. i have good muscle definition. b/c of my body shape i will never have skinny legs or small hips and butt but they will be smaller for me,stronger, and defined.
for upper body i hit 3-4 sets of supersets either work the same muscle group or doing push/pull muscles going 8-12 reps depending on my weight. i work until failure and make ppl cry in the gym with my shoulders.LOL i work my back/chest/shoulders the most with a few sets for biceps and triceps. i also like bodyweight exercises like push ups,dips, and pullups(well assisted LOL) b/c it hits all sort of muscles at once.
this idea started for strength to keep me strong and move with my body but i am seeing results look wise although a long way from where i would like to be. i have been on this for about 3 months. change up the weight routines every 3 weeks along with what i do for cardio. this time its easy choreography more boot camp focused moves like pylometrics etc. next week might fit in more kickboxing but i always make a day to keep step and a day or two of elliptical or treadmill for a short afternoon workout even though i do some cardio in the morning.
i also do other activities like walking,swimming, and playing my fitness games on the wii(ea active and just got gold's gym boxing) so as long as my eating habits start changing i will see results.
hope that gives you some ideas. its a trial and error thing b/c what works for all doesn't work for others but we don't know until we try.
kassia
i still do heavy but its only a few sets of something like leg presses or smith machine squats no more then 4 sets of 6-10 for strength. usually one day a week while the rest of the week i squeeze in something moderate weight like legs and glutes or something on my own where i can finish 3 sets of 10-12 reps but not be fully fatigued B/C i will do a lower body focused cardio like the elliptical,running, stepping and more kicking focused kickboxing work.that takes care of my endurance and also helps with the "tone" look i guess you can say. so in a theory i work legs in some sense almost everyday(have to keep up on my stretching and yoga to keep from getting sore and tired).
diet is also a big part of it. i am not perfect so i still carry a bit of fat on my hips and outer thighs. when i am strict with what i eat and my portions i see big changes in my legs. i have good muscle definition. b/c of my body shape i will never have skinny legs or small hips and butt but they will be smaller for me,stronger, and defined.
for upper body i hit 3-4 sets of supersets either work the same muscle group or doing push/pull muscles going 8-12 reps depending on my weight. i work until failure and make ppl cry in the gym with my shoulders.LOL i work my back/chest/shoulders the most with a few sets for biceps and triceps. i also like bodyweight exercises like push ups,dips, and pullups(well assisted LOL) b/c it hits all sort of muscles at once.
this idea started for strength to keep me strong and move with my body but i am seeing results look wise although a long way from where i would like to be. i have been on this for about 3 months. change up the weight routines every 3 weeks along with what i do for cardio. this time its easy choreography more boot camp focused moves like pylometrics etc. next week might fit in more kickboxing but i always make a day to keep step and a day or two of elliptical or treadmill for a short afternoon workout even though i do some cardio in the morning.
i also do other activities like walking,swimming, and playing my fitness games on the wii(ea active and just got gold's gym boxing) so as long as my eating habits start changing i will see results.
hope that gives you some ideas. its a trial and error thing b/c what works for all doesn't work for others but we don't know until we try.
kassia
