2012.06.11
Want to slim down and sculpt sexy muscles? Then it might be time to up the ante on your 5-lbs weights. A study published in Medicine & Science in Sports & Exercise showed that women who lifted a challenging weight for eight reps burned nearly twice as many calories as women who knocked out 15 reps with lighter dumbbells.
The idea is that increasing your workload will help build more lean muscle which will maximize your body's fat burning capabilities. Here's a workout guide to help you get started:
For best results, practice this routine two to three times a week. The key is starting with a weight that makes it tough to finish the 10 reps.
The idea is that increasing your workload will help build more lean muscle which will maximize your body's fat burning capabilities. Here's a workout guide to help you get started:
1. Deadlift to High Pull
2. Curl to Lunge Press
3. Triceps Extension
4. Chest Press and Fly
Note: Each of the above moves is considered as one rep. Starting with the first move, do four sets of 10 reps before going on to
the next exercise. After those first 10, rest for a minute, then
try another 10 reps (if you start losing form, drop down to a lighter
weight). After 10 more reps, rest for a minute, then continue for two
more sets, gradually dropping weight. - Hold dumbbells in front of your thighs, palms facing your legs, feet hip-width apart.
- Lean forward and lower your torso until it's almost parallel to the floor. Pause, then squeeze your glutes and push your hips forward to return to standing, pulling the dumbbells to your chest. Return to start.
2. Curl to Lunge Press
- With feet hip-width apart, hold dumbbells, palms facing in.
- Curl the weights up to your shoulders as you step forward into a lunge.
- Press the dumbbells overhead, then press through your heel to return to standing. Lower the weights. Now repeat with the other leg.
3. Triceps Extension
- Cup a dumbbell head with both hands and lift the weight overhead, arms straight, feet hip-width apart.
- Keeping your upper arms still, bend your elbows to lower the weight slowly behind your head.
- Pause, then straighten your arms, returning to start.
4. Chest Press and Fly
- Lie back on a stability ball, holding dumbbells at your chest, palms facing each other. Push the weights straight up.
- Open your arms wide, lowering the weights out to the sides and a bit back, until your upper arms are nearly parallel to the floor.
- Reverse the move to return to start.
For best results, practice this routine two to three times a week. The key is starting with a weight that makes it tough to finish the 10 reps.
