Thanks!

Sonya

In this case, anything from the deadlift family will generally work. Going beyond that, we might also choose something like a glute bridge in some circumstances. It may not look like a deadlift but it works the same movement pattern, albeit in a pretty stripped-down manner.

Thanks!

Sher

Great summary and good use of training principals that anyone can understand! I certainly believe in circuit training, and using heavy loads in circuits are efficient for burning calories. Keep up the great work!

This program will work for you, but if you want something more personalized, you can contact me c/o geoff@bangfitness.com

Tash, will your muscular/cardio-respiratory endurance improve? For most people, it will. Lowering the intensity and keeping rest periods under one minute will shift the focus to more fat-burning and strength-endurance.

Your programme is almost spot on to what I am looking for. Strength is my number one priority, second is muscle tone. Was just wondering whether my endurance and stamina will also improve?

thanks for all your advice on this site. i’m in a place where i really don’t know what to do next. i love to work out, but i have many choices at my disposal (i have a treadmill, an erg, an elliptical and a bowflex, along with dumb bells and a physio ball and i love yoga) so i can’t choose what to do.

i’ve recently started with a crossfit-inspired group and that’s OK, but i’m not feeling the love. i’ve been doing this for 12 classes (3x/wk) and never leave sore (until we did 300 jumping jacks) and i’m pushing myself a lot but not feeling exhausted, rather energized after the workouts. so i take the classes because they basically dictate what i would do.

before the CF classes, i’d been doing a rotation of workout DVDs but they seem to be the kind you would poo-poo because they’re low weights (8#/10#) but extremely high reps and pulses made by a fellow Canadian pro trainer named “jari love” (i hope that’s her real name). her videos are simply a ton of work — floor work, squats, dead lifts, presses, push ups — and it’s a lot of functional compound work done fast enough to keep me in 80% MHR (i wear a polar f55 heart rate monitor). i feel like i’m getting more work from the videos, truth be told, or on my own at home on the erg, etc., because my HRM counts calories and i always burn more with the DVDs or on my own than in the CF classes — compared side by side/minute for minute. so i work pretty hard on my own — a lot of HIIT when i do cardio; i don’t waste time.

i do have a potential to get big, my biceps are about 11″ and that’s pretty much genetics as my father was a LWT olympic rower and i’m a female version of him; i’d like them to be a little smaller, so i think that’s why i like the DVDs and so i guess i’m bugging you because i don’t know what to do. i’m pretty disciplined and i can do this w/o a group…. i just need a plan.

so… thanks? i hope i’ve not become a problem child…
:o)

It’s a little over-simplified but yes; minimizing the buildup of hydrogen ions (and the lowered PH that follows) will take a big chunk of out putting on size.