Granted, we've all added a little extra body fat over the festive period, but now it's time to shift the pounds and get a lot leaner. In 3 months I will be turning the big 21, so what better way to get in shape than by following a new training and eating regime until then. This 12 week plan was something I sourced from Simply Shredded. Each day I will be feeding you with #fitspo pictures, progress pictures, my diet and workout tips.
Women need to lift heavy, challenging weights in order to gain muscle. Lifting heavy weights will not cause women to get big and bulky like men because women produce a fraction of the testosterone that men do. When women begin working out, their goals are to tone up and gain shape/curves and following this program will accomplish just that! In this 12-week program, you will decrease the number of reps you complete and increase the load you lift as you progress. The number of sets per exercise stays the same, but the rep range changes.
During weeks 1-4, you will be lifting in the 8-12 rep range. What this means is that you want to complete at least 8 reps but no more than 12 reps for each set. If you cannot complete 8 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 12 reps, then the weight is too light and you should increase the load.
(Source: Simply Shredded)
Don't worry if you don't understand the technical terms dolls, I will be posting demos and pictures explaining each of the terms. Make sure you do a little cardio each day 10-15 minutes HIIT followed by a 10 minute low intensity jog. Make Wednesday purely a cardio day!