Reply to Gym program for strong and lean physique

Forum Index » Diet, Nutrition & Weight Loss

Reply to "Gym program for strong and lean physique"

Subject:

Emoticons





More smilies

Text Color: Font: Close Marks

[quote=Anonymous]Leanness comes from growing muscle tissue, so I would do a more targeted weightlifting regimen that hits all the muscle groups. Free weights can be more effective than machines because you're also recruiting the nearby stabilizing muscles. There are 8 movements that target the whole body if hit weekly- deadlifts, bench press, squats, shoulder press, rows, glute bridges, and weighted core work.

I do 1 day of bench press, shoulder press, and glute bridges, 1 day of rows and deadlifts, and 1 day of squats and resistance band standing crunches. 1 rest day in between each session, sometimes more if needed, low impact cardio daily. As long as you stay under 180 lbs for each of these movements, you'll avoid the bulky weightlifter's body.

Tracking your protein intake (1 gram for every kg of body weight) and NOT eating below your BMR is key to making sure you actually increase your lean tissue instead of tearing up your muscles and not giving them adequate energy to repair and grow. It seems counterintuitive as a woman to be told to eat more, but muscle burns a ton of calories and makes your body look smaller and tighter. Trust the process! 
[/quote]

Options

	Disable HTML in this message
	Disable BB Code in this message
	Disable smilies in this message

Review message

Search Recent Topics Hottest Topics