Sign up for a fitness test with a personal trainer at the gym, if you are unsure where you are weak. They can test your aerobic and strength and give you some areas to work on.
For example, your cardio goal may be to run 2 miles (3. 2 km) in 15 minutes. Interval training, using sprints and moderate exertion can help you reach your goal, by running 3 or 4 times per week. For example, your strength goals may be to do 10 push ups in 2 months. These goals will differ greatly between men and women for the most part. Men may want to build more muscle mass, while women may want to build lean muscle mass. The difference is in the execution of your Weightlifting. Include weight loss goals, if they apply to you. You can still get buff and gain muscle mass while losing weight. While Weightlifting speeds up your metabolism, you will need to spend an equal amount of time doing aerobic exercise to burn more fat off your body. [2] X Research source
Don’t forget to take rest days. If you feel you are doing too much or you are exceptionally tired, take a day for your body to recover. Alternate Weightlifting and cardio days, during the majority of the week. Pay attention to your body so that it can rebuild stronger muscles while you rest.
Take a barre, core burn, boot camp or TRX band class to learn how to do these exercises with proper form. You should be able to do them on your own, at home or at the gym, after a few classes. Stop lifting weights if you are feeling the work in your lower back. Seek the help of a personal trainer so that you can get alternate exercises.
Choose an amount of weight that will allow you to do at least 2 sets of 10. People who are aiming to build leaner muscles, rather than muscle mass, may choose to use less weight and do 3 sets of 15 repetitions.
If you choose to do interval training, you will get the same or more benefit in a 20 or 30 minute period of exercise as you would doing 45 minutes to 1 hour of work at the same moderate intensity.
Lean proteins that help build healthy muscle include non-fat Greek yogurt, fish, chicken, turkey, lean pork, lean beef, beans, eggs and milk.
Choose complex carbohydrates like oats, quinoa, whole wheat bread, brown or wild rice and lentils.
