What’s up awesome people? So you probably clicked on this article because you want to know the secret:
“What do I need to do to be sexy?? Tell me!!!”
And here I am, writing to inform you.
But first, let’s get 2 things straight. 1 – you are only as sexy as you feel. What I mean in this case by “sexy” is having toned muscle, low body fat, and strength fo’ days. And also an amazing ass. 2 – I am a certified personal trainer with years of experience. Infer what credulity you will.
So what is that you need to do? Drum roll pleaaaasee….
You need to lift weights aka resistance training. And not just any weights. Heavy ones.
Sorry to all the elliptical bunnies, cardio junkies, and air-squatters. This is the cold, hard truth, and I’m going to tell you why. And then, I’m going to tell you how.
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Before You Start
First, you need to understand that this transformation will take time. (I’m a PT, not a miracle worker!)
However, that’s not necessarily a bad thing! Muscle growth and fat loss takes time. It is my recommendation that you consider this transformation a lifestyle, not some diet kick you’re doing for a few weeks.
It will be difficult, but it will be WORTH IT!!!
And for all the women who think lifting weights will make them manly, read my article here about why that’s not true AT ALL.
I mean, here’s a picture of me, and I lift HEAVY weights 5x a week. You tell me if I look manly.
Women simply do not have enough testosterone to support the colossal muscle growth that is exemplified by men who lift weights (1/10th to be exact). Women bodybuilders who are giant have spent years of relentless training to gain such size. And a lot of them are on steroids. No hate, just truth.
Plus, you WANT to build muscle. More muscle means a higher metabolism, which in turn equals lower body fat. Yasss!
*Be sure to consult with your doctor before starting any exercise regime.
Lifting is Supreme To All Other Forms of Exercise
Lifting is the only form of exercise that will make you “toned”. Let’s talk about what that loosely used term means. You want your muscles to grow, have a nice shape, and give your body a “lifted” look.
And the only way you will achieve that is with lifting weights.
Don’t believe me? Here is a photo of a girl who used to spent 30 minutes on the elliptical 4x a week. Now, she lifts weights 5x a week, doing only HIIT (High Intensity Interval Training) cardio 2x a week.
Look how much more toned her arms and booty are!
It doesn’t matter how much you weigh or your total “weight loss”. Muscle is much more dense than fat, and while you will lose fat lifting, you will gain muscle. I’ve had clients in the past who ended up heavier than when we started! They didn’t care though, because they looked more amazing than ever and their clothes fit way better.
Never Do Cardio Again
…Just kidding! You’re still going to want to do your cardio to stay trim (low body fat). However, you will need to do HIIT, and not steady state cardio aka running for miles on miles.
Most people are under the illusion that you need to do cardio 5x a week. They may be thin, but their limbs resemble the main ingredient in ramen: noodles. You want to have high muscle and low fat to look toned.
Steady state cardio is not how you achieve that.
That’s because cardiovascular exercise (above a certain threshold) burns not just fat, but your precious, hard-earned muscle. *cue horror music*
So, what is that threshold above which the body ceases to stop burn fat, and starts to burn fat and muscle? Well, it’s different for everyone. Click here to calculate that heart rate for you. By this calculator’s labels, you want to stay in Zones 1-3 for long cardio sessions.
Does that mean that you should never workout above that threshold heart rate? Absolutely not.
Let me introduce you to the only form of cardio that you need if you’re trying to lose fat and gain muscle/tone up: HIIT. High Intensity Interval Training: doing really hard work for short, powerful bursts, repeatedly.
It gets even better! You get to take breaks. Think: sprints. Sound too good to be true? Let me enlighten you.
You’re not spending enough time up in that muscle-torching zone to actually enact any deterioration. And interval training (opposed to steady state cardio, like running for miles and miles at a time), you’re enacting something called EPOC: Excess Post-exercise Oxygen Consumption. EPOC makes your body burn extra calories after you’re done training. Bonus fat burn! Who doesn’t want that?
Still curious about this amazing phenomena? Find more about EPOC and how it works here.
Point end blank: stop doing steady state cardio, and start doing interval training if you want to be strong, fit, and cut.
Lifting is also a form of HIIT! Hooray!
How To Lift Weights
Are you convinced that lifting is king? Great, let’s get started!
Let’s define some jargon:
- Rep: short for repetition, this is the number of times you perform the exercise
- Set: this is the number of times you perform a group of reps
If you want a sample of what a week of total body (all muscle groups) training looks like, enter your name and email into the pink box at the top and get my FREE 7 day workout guide!
Also, check out my How to Be Bootylicious: A Muscle Specific Guide if an awesome ass is what you’re after.
Your lifting workout shouldn’t take more than 45-60 minutes, including breaks in between sets. That’s only 3-4% of your day. You definitely have time, if you make it a priority.
You’re also going to want to take a protein supplement after you lift. Optimum Nutrition has THE BEST protein on the market. It’s seriously all I take. Taking protein after lifting will give your muscles the building blocks to recover faster, and build back up stronger and faster. Expedited transformation? Yes, please.
There are several other supplements that you want to look into and possibly start taking. Read my article 6 Supplements That Will Keep You Fit and Beautiful to check out what I recommend.
Do you lift? Comment below your favorite muscle to workout!
Other posts of mine that you will enjoy:
- 6 Supplements That Will Keep You Fit and Beautiful
- How to Be Bootylicious: A Muscle Specific Guide
- 5 Fitness Industry Myths: DEBUNKED!
Got any questions? Insights? Critiques? I’m all ears! Let’s chat down below.