6 Tips to Lose Weight Fast

6 Tips to Lose Weight Fast

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We all want to lose weight fast, we all look for the newest miracle product that is going to help you get skinny without working out or eating right. These 6 tips have scientific merit and are what you need to lose weight fast!

1.Put Down the Soda, Drink More Water!

Nothing has exploded midsections more than the prevalent use of soft drinks in America. In 1990, only around 10% of Americans were considered Obese (https://stateofobesity.org/adult-obesity/). By 2017, 40% of adults are obese (https://stateofobesity.org/obesity-rates-trends-overview/). Unfortunately studies show that the average American only drinks 20 ounces of water a day (https://www.theatlantic.com/health/archive/2013/03/how-much-water-do-people-drink/273936/).

Water helps flushes away toxins and fat metabolites, increases metabolism, and makes you feel full. Water is the ultimate “supplement” for your diet! Here is a study on using water as a diet aid (https://www.ncbi.nlm.nih.gov/pubmed/18787524).

2.  Protein Help With Weight Loss 

Yes, bodybuilders who want to get bigger eat protein, but so should you if you want to lose weight. The reason is that quality protein keeps you fuller, helps build lean muscle mass that burns fat, and is less likely to be turned into fat.  Lean protein options like eggs, seafood, and quality (and tasty) protein shakes like 1st Phorm Level-1 is low in calories, but high in muscle making, fat burning, goodness. A protein shake should be used for replacing an unhealthy meal.

Post Workout protein shakes, even with simple carbohydrates also help you lose weight. This is because when you workout, you create trauma inside the muscles. You actually create small tears that need to be repaired. Your body needs protein like Phormula-1, a fast digestion, super high quality protein to rebuild and repair the muscle. I suggest the Post Workout Stack from 1st Phorm. 

Here is a study that talks about the benefits of eating a high quality protein breakfast when it comes to weight loss (https://www.independent.co.uk/life-style/food-and-drink/protein-rich-breakfast-weight-loss-diet-lunch-inner-snacks-healthy-a8141266.html).

Some of our best success stories…

3. Lift Weights, Even if you Don’t Want to Get Bulky

You won’t get bulky lifting weights, especially if you are in a calorie deficient state. Lifting weights helps create lean muscle, the strong foundation of a sexy body. This lean muscle helps you burn more fat at rest. Lifting weights also improves cognitive function.

4. Don’t Forget Your GUT!

As I age, the one thing that I wish I would have taken better care of is my gut. Gut health is everything as you age, and if you are wanting to maximize your diet, focus on your gut!

Your digestive health and much of your overall wellness comes from your gut. There are millions of bacteria in our bodies, some good, some bad. Good bacteria helps you digest food better and also helps you rid illnesses.

Too much bad bacteria can make you feel hungry all the time. It also causes inflammation that can cause weight gain (https://www.healthline.com/nutrition/gut-bacteria-and-weight#section4).

I take Opti-Greens 50 and Micro Factor to get the healthy gut I need.

5. Nutrition/Working Out is 90% of the Game, but Sleep is Important! 

Studies show that sleep is extremely important to weight loss. Lack of sleep causes hormonal changes that can cause you to be more hungry. The more hours you are awake also gives you more opportunity to eat. Sleep also helps your muscles recover properly after a workout (https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sleep-and-weight-gain/faq-20058198). Shoot for 8 hours a sleep a night.

Lack of sleep can be caused by stress. Stress can cause weight gain and increased cortisol levels. I suggest taking a product like Core-21 to help you sleep and reduce cortisol levels. 

6. Stay Consistent 

It is Tuesday, do you workout on Tuesday? Then go to the gym. Is it lunchtime? Eat your prepared lunch. Do you allow yourself a cheat meal on Saturday, is it Saturday? People with the best weight loss stories stayed consistent. We may all have a bad day, but we don’t allow it to turn into a bad week.

Have your meals planned out, have your workouts scheduled, and you will see the best results.  Below is a photo of the before and after one of my most successful clients. She lost 151 pounds in 12 months.

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Questions? Post Below! Do you need a Workout? Click here!

 

Thanks for reading,

 

Dustin Holston

Personal Trainer/Sports Nutritionist

Get Big or Die Tryin’ Workout

Get Big or Die Tryin’ Workout

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This workout is all about volume. We are going to pump our muscles until they explode. It is important to know that workouts work, however proper nutrition is key to see results. You won’t get big if you don’t have the calories and protein to create the new muscle. We will talk about nutrition after the outline of the workout.

Get Big or Die Tryin’ Workout Plan

Day 1: Legs

Day 2: Chest and Shoulders

Day 3: Back

Day 4: Arms

Have at least one rest day per week. I would suggest taking two rests days. You can repeat the workout after a rest day. You can also do up to 15 minutes of HIIT cardio a day.

Leg Day

  • Squats: 8 sets 10-15 reps*
  • Lying Leg Curls: 3 sets 10-15 reps*
  • Leg Press: 3 sets of 20 reps*
  • Leg Extensions: 3 sets of 20 reps*
  • 5 sets of calf raises 20 reps*

*If you can easily do a full set, try increasing weight next time you do this workout.

Chest and Shoulders

  • Dumbbell Bench Press- 5 sets of 10 reps*
  • Dumbbell Inclined Bench Press- 3 sets of 10 reps*
  • Pec Dec- 3 sets of 15 reps*
  • Lateral Raises- 3 sets of 15 reps*
  • Frontal Raises- 3 sets of 12 reps*
  • Face pulls- 3 sets of 10 reps*
  • Shoulder Press- 3 sets of 10 reps*

*If you can easily do a full set, try increasing weight next time you do this workout.

Back Day

  • Wide Grip Pulldowns or Pull-ups- 5 sets of 12*
  • Reverse Grip (close) pulldowns- 3 sets of 12*
  • Seated Cable Rows- 3 sets of 10*
  • Dumbbell Deadlifts- 3 sets of 12*
  • Hyper Extensions- 3 sets of 12*
  • Shrugs- 3 sets of 15*
  • Crunches- 200 with as many breaks as you need.

*If you can easily do a full set, try increasing weight next time you do this workout.

Arm Day

  • Hammer Curls- 3 sets of 10*
  • Preacher Curls- 3 sets of 10*
  • 21’s- 3 sets of 21*
  • Inclined Dumbbell Curl (slow)- 3 sets of 8*
  • Triceps Rope Pulldowns- 3 sets of 12*
  • Dips (bench or regular)- 3 sets of 15*
  • Close Grip Bench (hands about 6 inches apart)- 3 sets of 12*
  • Dumbbell Kickbacks (slow)- 3 sets of 8*

*If you can easily do a full set, try increasing weight next time you do this workout.

Nutrition

If you want to gain muscle, this means that you have to eat enough to maintain the new muscle growth. The key is to eat above maintenance, this means that you are eating more than your body needs, so it will turn it to muscle (mostly). It is essential to focus on protein, and try to eat 1.25 grams per lean muscle weight. This typically means eating at a minimum your weight in grams of protein.

Supplements to help:
1st Phorm Post Workout Stack: This includes the highest quality whey protein isolate and carbs that are 6x more better than plan sugar for restoring glycogen levels.

Level-1 Meal Replacement Shake: It is hard to get all the quality protein you need when bulking. A scoop or two can help you reach your protein goals.

Project-1: This is a pre-workout that has all the energy, creatine, amino acids, betaine, beta alanine, and more that you need for cellular expansion.

 

This workout and nutrition should be everything you need to get big or die trying!

 

Thank you for reading,

 

Dustin Holston

Personal Trainer/Sports Nutritionist

 

*I am not a doctor. Please consult a doctor before starting any workout or diet program.

Why Weight Training is Best for Fat Burning

Why Weight Training is Best for Fat Burning

“I don’t want to get bulky so I’ll just do cardio.” “I’ll start weight lifting after I lose 10 pounds.” “I don’t want to look like a man.” These are all excuses that I’ve heard from clients over the years as excuses not to lift weights.

The problem is, WEIGHT LIFTING IS THE BEST FORM OF FAT BURNING!

Want a study?

Researchers assigned overweight subjects to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights.

The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound than the diet group. Their training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks. Nothing special.

But the weight training group lost 21.1 pounds of fat. That’s 44% and 35% more than diet and aerobic-only groups respectively. The addition of aerobic training didn’t result in significant fat loss over dieting alone.

Source: https://korr.com/wp-content/uploads/faq-4-2.pdf

 

Why Does Weight Lifting Burn Fat More Than Cardio?

Muscle Burns a lot of Fat

There are quite a few reasons why this is true. The First is that muscle burns fat at rest. The more muscle that you have (again we aren’t talking about trying to look like Arnold) the more fat you burn, even when you are doing nothing at all.

According to Dr. Wharton from Yale University,  10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories (source: http://kaplifestyle.com/2014/02/20/weight-lifting-women/).

Say you are 200 pounds at at 30% body fat. That means that your lean muscle is approximately 140 pounds.

Say your friend weighs 200 pounds and is at 10% body fat. This means that his lean muscle is approximately 180 pounds.

Your friend will burn an extra 220 calories per day doing nothing at all.

Working out creates muscle which speeds up metabolism. It is that simple.

Weight Training Burns Calories

While you are lifting weights, you are burning calories. Science shows that weight lifting is between 50% and 90% as effective as burning calories compared to cardio. Doesn’t that mean that it is better to just do cardio since you are admitting that cardio burns more calories? NO. You are missing out on additional muscle growth that will lead to further calorie consumption.

EPOC

Excess Post Exercise Oxygen Consumption is a term most of us haven’t used before. When you workout, you burn oxygen. Post workout your body needs to correct your oxygen levels, which continues to burn calories! EPOC is peaked during HIIT or Weight Training with frequent, challenging sets. It isn’t the duration of the workout that peaks EPOC, it is the intensity. Cardio does not have much EPOC.

Protein is Needed to Build Muscle

Nutrition is the key to any successful diet, however we know that muscle is made up of the products of protein. The better quality protein, timed at the right time, will help you increase muscle mass. This can also help with soreness and recovery.

I suggest the Post Workout Stack immediately after working out. The Post Workout Stack gives you premium hydrolyzed whey protein isolate and simple glucose to repair and build muscle. 

Conclusion:

It is strange to think that trying to build muscle will help you burn fat, but try to use the analogy of a car. If you add a supercharger to your mustang, it will burn more fuel, but will be stronger and faster. Same is with lean muscle. The more lean muscle you have, the more fuel you burn. Weight Training is the answer.

You should not give  up on cardio. I suggest 15-20 minutes of cardio 3x a week.

 

Questions? Comments?

 

Dustin Holston

Personal Trainer/Sports Nutritionist

Note: I am not a doctor, please meet with a doctor or registered dietitian before starting any diet or exercise program.  

Targeted Fat Loss- The Great Fitness Lie Ever Told

Targeted Fat Loss- The Great Fitness Lie Ever Told

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Sit-ups, Crunches, Oblique Twists, Electronic Stimulators, or As Seen on TV Gadgets Do Not Create Abs…

Here, I said it. I know what you are thinking, every late night infomercial for the last 30 years has promised rock hard abs, free of fat, by using their awesome new product. They show fitness models with a chiseled midsection, so it must work right? WRONG!

 

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This doesn’t burn fat… sorry

 

Unfortunately science has proven over and over that spot reduction fat loss doesn’t happen. Our bodies do not burn fat the way we think it does. If you want bigger arms, you train them. If you want bigger legs, you train them. However we see results because we are growing the muscle. These areas also don’t typically hold a lot of fat. Our midsections, on the other hand, hold a lot of fat. By working out these muscles, you are going to make your abs bigger, but the fat on them won’t go away. Targeted fat loss cannot happen.

Yale Scientific summed it up best: 
It turns out that there are a few basic physiological reasons why targeted fat loss does not work. The fat contained in fat cells exists in a form known as triglycerides. Muscle cells, however, cannot directly use triglycerides as fuel; it would be analogous to trying to run a car on crude oil. Instead, the fat must be broken down into glycerol and free fatty acids, which then enter the bloodstream. As a result, the fat broken down to be used as fuel during prolonged exercise can come from anywhere in your body, not just the part that is being worked the most.

Targeted fat loss doesn’t work. It sucks. I know.


How Do You Get Abs?

It takes a lot of work to get abs, definitely when many of us are genetically predisposed to hold fat around our midsection. The best fat fighter is proper nutrition with exercise. Cardio is great, however working out with weights is better. Why? Muscle burns fat at rest. We need lean muscle to maximize fat burning. Lifting weights will help promote more lean muscle and at the same time burns fat.

Hierarchy of Getting ABS

  1. Nutrition
  2. Workout with Weights
  3. Cardio

That’s the order of importance.

 

Should I Train Abs?

Absolutely! A strong core is important, however don’t train abs just because you think it will give you a flat tummy. Also if you have lost a lot of weight and have loose skin, training your abdominal muscles will help them grow to tighten the skin!

 

Questions? Comments? Post below!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

 

Sources:
Targeted Fat Loss: Myth or Reality?
http://www.yalescientific.org/2011/04/targeted-fat-loss-myth-or-reality/

 

How to Successfully Plan a Diet

How to Properly Plan A Successful Weight Loss

So you have decided that you want to lose weight! Congrats! Maybe it is because of a 30 day weight loss challenge, or maybe it is because you want to not be out of breath chasing your youngins’ around the house. Whatever the reason I want to congratulate you for deciding to put your health first and concentrating on making a better you. I am going to share with you how to succeed at weight loss so that you don’t become one of the millions that try it for a week or two and become discouraged and quit.

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Kim lost 151 pounds in 12 months following this plan!

Proper Planning Makes Better Performance:

If your goal is to lose weight and totally change your life, this is what you must do:

  1. Get your household involved. If you have a significant other or kids that are not participating then it will be extremely difficult for you to succeed. You need to motivate them to also get healthy. Have a competition. It isn’t going to hurt your child to eat healthier and lose a little weight if they are unhealthy. There are plenty of healthy recipes that are low calorie that are delicious.
  2. Throw away the garbage (unhealthy foods). If you have unhealthy food options in the house, you will be tempted.
  3. No soda with sugar. If you have to have soda, convert to diet, but you should drink water.
  4. Meal Planning makes your life easier. Do not try to diet without planning all your meals in advance. 1st Phorm Level-1 Protein is a great meal replacement protein that is great for breakfast or lunch! . Another option is Vegan Power Pro by 1st Phorm. It is a vegan meal replacement option! Crock pot meals will also make your life easier!
  5. Have an obtainable goal. Losing 50 pounds in a month isn’t going to happen, nor would it be healthy. If you are under 200 pounds, you should try to lose 1-3 pounds per week. If you are over 200 pounds, you should try to lose 1-5 pounds per week. You should set a goal for 1 month weight loss, 3 months of weight loss, 6 months of weight loss, and 12 months of weight loss. Push yourself to hit each goal, and if you don’t hit those goals, reevaluate and reset those goals.
  6. How are you going to lose the weight? The weight isn’t going to just lose itself! You need two things to maximize weight loss. A. Meal plan (nutrition plan, or diet). B. Exercise Program. YES you should lift weights! Lifting weights creates lean muscle that burns fat at rest!
  7. How many calories should I eat if I want to lose weight? I suggest you calculate your BMR. http://www.bmi-calculator.net/bmr-calculator/  The Basal Metabolic Rate is the amount of calories your body needs (at rest) to maintain current weight. If you eat less than this, you will lose weight (typically).
  8. So you know your BMR, how do I make a meal plan?  Check out my sample meal plans by calories: https:/cardioandweights.com/sample-meal-plans/ You can replace meats and vegetables with other healthy choices.
  9.  You need an exercise plan. Luckily I’ve created a ton for you already. These can be done at home, or at the gym! https://fatlossandworkouts.com/2018/04/23/sample-workouts-at-home-beginner-advanced-and-more/

What about Supplements?

Supplements can help you achieve greater goals, but they are not miracles. Here are some supplements that I recommend. If you order through link provided, you will receive free shipping!

Micro Factor or M-Factor Hero/Goddess Multi-vitamin: The perfect multivitamin for weight loss and overall health. These capsules provide necessary vitamins, minerals, and herbs to help you succeed. https://1stphorm.com/products/micro-factor/?a_aid=NutritionTrain

Opti-Greens 50: Chances are you are not getting enough fruits and vegetables into your diet. It is hard to get all of those servings in. Luckily 1st Phorm has Opti-Greens 50. This greens shake has 11 servings of vegetables, plus superfoods, probiotics, digestive enzymes, and more! https://1stphorm.com/products/opti-greens-50/?a_aid=NutritionTrain

Level-1 Meal Replacement Protein: Do you work a stressful job or have trouble finding healthy meal choices for breakfast, lunch, and snacks? Level-1 Protein is a delicious shake that provides a quality meal with only 140 calories and 24 grams of protein that keeps you full and keeps your metabolism churning. I drink one with a banana each morning to keep me full, and at only $1.67 per meal, a lot cheaper and healthier than McDonalds. https://1stphorm.com/a/NutritionTrain/5a474429

Vegan Power Pro: Are you vegan, or trying to get more protein into your life? Vegan Power Pro is a premier vegan sourced protein that has some of the best amino acid profiles I’ve ever seen. It is a Pea/Rice protein mix, which is fantastic for weight loss and lean muscle. https://1stphorm.com/products/vegan-power-pro/?a_aid=NutritionTrain

The Post Workout Stack: The Post Workout Stack by 1st Phorm is everything you need to recover faster and build lean muscle that helps burn fat! This stack tastes amazing and needs to be taken within 30-60 minutes of finishing your workout! https://1stphorm.com/a/products/stacks/post-workout-stack?a_aid=NutritionTrain

Royal XXI Queen or King System! : The Royal XXI Queen or King System are two of the most researched and proven fat burners on the market. What makes them different? 1st Phorm realizes that men and woman are built differently and need different vitamins, minerals, and other products to lose weight. Each are created to be maximally effective for each gender. They also burn fat 24 hours a day with three different products. Royal King/Queen are stimulant fat burners that control appetite and burn fat. T-21 helps you optimize hormone levels to burn fat faster. C-21 helps you sleep better and reduces cortisol. Combined these products will help you lose weight fast.

Royal XXI Queen System: https://1stphorm.com/a/products/royal-21-queen-system?a_aid=nutritiontrain

Royal XXI King System: https://1stphorm.com/a/products/stacks/weight-loss-stacks/royal-21-king-system?a_aid=nutritiontrain

Fish Oil: Fish Oil helps keep your heart healthy, reduce inflammation, weight loss, and more. I suggest Full Mega from 1st Phorm for the highest quality of fish oil. https://1stphorm.com/a/products/health-wellness/fish-oil/full-mega?a_aid=NutritionTrain

Other items: Pre Workout (Project-1/MegaWatt V2) and Joint Support can be great!

Thank you for reading and good luck with your weight loss!

Dustin Holston

Personal Trainer and Sports Nutritionist

Fatlossandworkouts.com

*Note: I am not a doctor. Please consult your doctor before starting any weight loss or workout regiment.

5 Reasons Why You Aren’t Losing Weight

5 Reasons Why You Aren’t Losing Weight

 

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Have you ever asked yourself “Why am I not losing more weight?” I have, and many of my clients come to me with this very question. Here are 5 things that are stopping your weight loss.

  1.  Vitamin Deficiencies
  2.  Mineral Deficiencies
  3.  Digestion Issues
  4.  Water Deficiency
  5.  Lack of Sleep/Cortisol

 

Vitamin Deficiencies

  • 95% of Adult Americans are not getting enough Vitamin D
    • Correlations between Vitamin D Deficiency and Obesity exist
    • Vitamin D deficiency also has effects on bone strength, heart disease, and more.
  • 94% of Adult Americans are not getting enough Vitamin E
    • Lack of Vitamin E may not make you gain weight, but will make you have weakness and other issues.
  • 39% of women are low on Vitamin B12
    • Weakness, Anemia, and other issues reported
  • 51% of Adult Americans are not getting enough Vitamin A
    • Vitamin A helps with vision, reproduction, and keeping organs working right

Vitamin deficiencies will make you not perform at your best, which will impact your weight loss.

 

Mineral Deficiencies

  • 61% of Adult Americans are not getting enough Magnesium
    • Magnesium is critical for weight loss because it helps regulate insulin levels inside the body. It also aids in muscle and nerve function, along with blood pressure.
  • 49% of Adult Americans are not getting enough Calcium
    • Calcium is in our bones and teeth, helps muscles contract, and studies show that diets rich in calcium help people lose weight
  • Iodine Deficiency in America
    • There were conflicting rates, however Iodine consumption has lowered drastically over the last 30 years.
    • Iodine deficiency is a leading cause of thyroid related issues and making weight loss extremely difficult.

Mineral deficiencies are causing numerous health related diseases and effect weight loss.

Digestion issues

  • American Nutrition Association says that 70,000,000 Americans (1/5) have digestion related issues
    • 12% of Adults eat enough Fruit
    • Less than 10% of Adults eat enough Vegetables
    • Most Adults are not eating enough Fiber
    • Not enough healthy gut bacteria
    • Constipation and other issues contribute to weight gain

Digestion issues have a drastic effect on your weight loss potential. Making sure you eat enough fruits and veggies and enough fiber will go along ways.

Water Deficiency

  • CDC states that most Americans are not drinking enough water
    • Studies show that water increases metabolism, keeps you fuller, helps with digestion, helps hydrates the muscles, and helps you be more alert.

Not drinking enough water will cause a great impact on your weight loss. I tell clients to shoot for 100 ounces a day.

Lack of Sleep/Cortisol

  • More than 1/3 of Americans are not getting enough sleep according to CDC
  • Cortisol, the stress hormone rises with lack of sleep and contribute to weight gain
    • Leptin is a hormone that regulates hunger, and is decreased with lack of sleep.
    • This causes your body to want to eat more

Sleep deprivation and added stress causes you to have issues controlling weight loss.

 

Dustin’s Solution

These 5 items are easy fixes in most cases. Here are some suggestions (I am not a doctor*). Free Shipping Links through 1st Phorm Links!

Micro Factor from 1st Phorm: Micro Factor is an all in one pack of vitamins, minerals, antioxidants, probiotics, COQ10, Essential Fatty Acids, and veggies/super foods that you take once a day.

The ingredients will help keep inflammation down, regulate blood sugar, and help hit the vitamins and minerals levels that you need.

Opti-Greens 50: Opti-Greens 50 is a super food and vegetable powder you drink once a day that includes 11 servings of vegetables, fruit, probiotics, digestive enzymes, and other great products.

Drink 100 Ounces of Water a day. Drinking a glass of water 30 minutes prior to a meal will help increase metabolism and decrease hunger. Water also helps flush away fat metabolites and toxins.

Stop caffeine 6 hours before sleep and workout in the evenings. This will help you be better ready for sleep.

Ensure you are eating enough fiber.

 

Questions or Comments?

 

Let me know!

 

Dustin Holston

Personal Trainer

 

*I am not a doctor, this is general information that I have found through research. Talk to your doctor before starting any diet, workout, or other health program.

 

 

 

 

 

 

Workout for Women to Add Muscle and Burn Fat

Workout for Women to Add Muscle

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Are you a woman looking to add muscle? This workout is for you!

Workout for Women to Add Muscle : This is a 4 day a week workout split, this means that you will lift weights 4 days a week, hitting each body part once.  Many women think they need to train differently than men, however we have learned this is entirely not true! Women can lift just as heavy as men, and keep 100% of their femininity.  Many of the women you see on tv who look like men want to look like men by taking anabolic steroids and increasing their food consumption.

 

By reading this article you qualify for free shipping on all 1st Phorm products: 1stphorm.com/nutritiontrain 

Day #1: Chest

Dumbbell Flat Bench Press

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Sets: 5 Reps: 8-12 Increase weight if possible

 

 

 

Bosu Pushups

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Sets: 5 Reps: 8-10 You can put your knees on the ground, or do these leaning against the wall.

Inclined Dumbbell Bench Press

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Sets: 3 Reps: 8-12

Day #2: Back & Biceps

Wide Grip Pulldowns

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Sets: 5 Reps: 8-12

Reverse Close Grip Pulldowns

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Sets: 3 Reps: 8-12

Seated Cable Rows

3 sets of 10

Lower Back Extensions

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Sets: 3 Reps: 10

21’s

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Sets: 3 Reps: 21

 

Day #3: Shoulders & Triceps

Lateral Raises

3 sets of 10 reps

Frontal Raises

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Sets: 3 Reps: 8-10

Shoulder Press

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Sets: 3 Reps 8-12

Rear Delt Rows

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Sets: 3 Reps: 10

Rope Triceps Extension

5 sets of 10

Dips (Bench Dips, Regular Dips, or Assisted Dips)

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3 Sets Reps: 10-12

Day #4: Legs

Note: All Leg Day exercises are supersetted, meaning that you don’t take any breaks and you will do one set of sumo squats and then immediately do a set of lunges, then a set of walls sits,

Sumo Squats

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Cardio:

You should do 15-20 minutes of cardio per day. I suggest doing elliptical machine because it is easier on your joints.

Post Workout Nutrition:

It is vital post workout to include quality protein isolates and simple carbohydrates to refuel and rebuild your muscles. This is why I suggest the Post Workout Stack from 1st Phorm. It tastes amazing! Order it here with free shipping:  https://1stphorm.com/a/products/post-workout-stack?a_aid=NutritionTrain 

Workout for Women to Add Muscle

 

Like the workout? Share with friends! Workout for Women to Add Muscle

 

Thanks for reading,

 

Dustin Holston

TeamNutritionTrain.com

Personal Trainer and Sports Nutritionist