Happy Monday, All! I say “happy” because today is/was a public holiday in Mumbai ;)! As I’ve been discussing Body for Life recently and will continue to do so as I truck along the next 8 weeks, I thought it’d be a good idea to discuss the workouts. For now I am going to cover the the weight-lifting portion of the plan and why I believe I’m seeing results, both in terms of inch loss & strength gains.
My workout week typically looks follows:
- Monday: 20 Minutes HIIT cardio
- Tuesday: Upper (Lower) Body
- Wednesday: Lower (Upper) Body
- Thursday: 20-Minutes HIIT Cardio
- Friday: Upper (Lower) Body
- Saturday: 20-Minutes HIIT Cardio
- Sunday: Rest
Whether I’m training my upper or lower body, the workout is divided into major muscle groups:
- Upper Body: Chest, Back, Shoulders, Biceps, Triceps
- Lower Body: Quads, Hamstrings, Calves Abs
For each major muscle group, I choose 2 exercises and perform a total of 6 sets in the following format:
As you can see, the upper & lower body workouts incorporate pyramid training, whereby you start with a lighter weight for a higher number of repetitions and for each set, you increase the weight and decrease the reps. Starting light gives the muscles, joints and connective tissue a chance to warm up. Also by gradually upping your weights and overloading your muscles, you can effectively hit your “high points” & exhaust the muscle fibres.
Even though BFL is only a 12-week program, this is definitely a style of training I am going to continue to follow. Rather than stick to the standard “3 sets of 15”, the changes in weights, reps and intensity keeps things fresh…and also continues to keep my body on its toes (I’m sucha tease ;))!
- Low weights/high reps = ideal for muscle endurance
- High weighs/low reps= contributes to strength gains
For those who do want to incorporate this style of weight training into their workouts, three things I suggest are:
- Do not compromise your form for heavier weights or more reps: For the sake of injury prevention, form should always be the primary concern.
- Keep an exercise log to record your weights in order to track your progress and to remind yourself whether you need to increase/decrease the weights in your next workout.
- Choose a weight heavy enough that you can ONLY complete the desired number of reps: If you are not making that ugly face by the last rep, you can probably lift a bit heavier.