There is a myth that if you lift heavy weights you will automatically get bulky. That is just not true.
In order to get bulky you need to do years of high volume training in conjunction with a big calorie surplus and hormones that are on point. If you are a woman and over the age of 40 I’m sure you are not doing or have much of those qualifications.
Another myth: heavy lifting is bad for your joints.
If you start small and use good technique (maybe get a personal trainer to help you learn good form), with smart progression, lifting heavy strengthens your joints.
Cardio is good for fat loss but it only takes you so far because if you don’t have adequate muscle mass your body will eat the muscle, you do have, during cardio for energy. You need muscle to lose fat.
The Workout:
This workout includes 2 / 20 minute AMRAPS (as many Rounds as possible). That translates into getting as many of the exercises done during that 20 minute time frame as you can. However, don’t compromise your good form, take your time, and take a 30 sec break in-between each exercise.
- DB (dumbbell) Chest Press x8 reps
- DB Pull Overs x8 reps
- DB Tricep Skull Crushers x8 reps
- DB Shoulder Press x8 reps
- DB Bicep Curl x8 reps
Do the first 20 minutes finish as many exercises as you can than take a 1 minute in-between AMRAPS then start up again and do another 20 minutes. Good Luck!!
ENJOY!!
