Ladies, here are a five strategies I use to and you can use too to design your ultimate workout and get results.
1. Nail A Goal
And make it attainable and detailed. According to a ACSM (American College of Sports Medicine) women who set smaller, specific goals are 30 percent likelier to reach them than those who shoot for big, general ones. Keep it simple and measurable. Here are a few that my clients have set and obtained; toned upper body, flat stomach, lean lower body and last but no least a round booty.
2. Pick Six Moves
Lifting weight two to three times a week is enough to get a noticeable results without spending several hours in the gym. This means you have to hit all major muscles groups whenever you workout. Be sure to aim for six moves per workout and be sure to target all your key parts (abs, arms, back, chest, glutes, and legs).
3. Place Your Order
How many times have you saved your least favorite move for the end, only to rush through it while debating whether your post-gym beer or wine counts as hydration? The Journal of Strength and Conditioning Research found that women couldn't do as many reps toward the end of their workout because they lost mental focus. Tackle the moves that are tied to your goal at the beginning of your workout when you have the most energy.
4. Get Your Numbers Straight
REPS This is the number of times you repeat a move and it strengthens your muscle fibers. How many reps depends on your goal.
Maximize Strength: Do 4 to 6 reps with weight that is considered heavy
Maximize Power: (how fast the muscle can move) Do 8 to 10 reps
Maximize endurance: Do 15 to 25 reps
5. Tweak As You Go
Once every 4 weeks, switch up your moves, weight sets, reps, and/or rest. This will prevent your muscles from plateauing like a crap day from the Dow.
Be sure to measure your progress. My nutrition-fitness App "Body By Ouida" is a great tool to help.