My boyfriend and I are starting to work out together because we would both like to be in much better shape. Ive tried lungs and they are very hard on my knee. I plan on trying out the intermediate workout plan and seeing how that goes. Aim to hit about lbs weight loss each week, but note that if you are also gaining muscle you may not notice much weight loss but still look and feel better. Just wondering- for the Bridges exercise on the lower body day Jessica Simpson how long should you hold that position?
But strength training is particularly beneficial for women because it can also help reduce bone loss and prevent osteoporosis. Some women express concern about bulking up "too much" from weight training.
As with men, some women are predisposed to bulk up more than others, and scientists don't completely understand why. But how many sets and reps you do of each exercise also affects how your muscles develop. Bodybuilders perform low numbers of reps with very high weights.
If you do more repetitions -- the University of Maryland Medical Center recommends eight to 10 repetitions per set as enough for most exercisers -- with enough weight to make the last repetition a challenge, you won't experience bodybuilder-style hypertrophy. Some fitness magazines perpetuate the myth that women should only lift small weights, showing muscular fitness models working out with tiny dumbbells.
Although you should always suit the amount of weight you lift to challenge but not exceed your ability, you must also increase the weight for a continuing challenge as you get stronger. Every time you can do more than your target number of repetitions, increase the amount of weight you're lifting by between 5 percent and 10 percent.
Some women still suffer from the misconception that they can't do push-ups and pull-ups. Rven if you're not strong enough to do full push-ups and pull-ups right now, doing modified versions of those exercises can help you quickly build enough strength to do the full versions. Both push-ups and pull-ups are excellent exercises for getting the most out of your workout in the shortest possible time, because they work multiple muscle groups, including your core, at once.
Other time-efficient, highly beneficial exercises include squats, lunges, chest presses, lat pulldowns, shoulder presses and rows. Some women's fitness magazines promote the idea of lifting free weights to help correct "problem areas" like the thighs and back of the upper arms.
This works, to a degree. If you lift weights appropriately you'll build lean muscle mass in those areas, which in turn leads to a firmer look. But if you're overweight, you'll need to weight before your new muscles can show through to the best benefit. And although it's tempting to focus only on problem areas, you should work all sides of your body -- left and right, or front and back -- in equal balance.
This helps prevent injury and preserve the sort of muscular strength best-suited for performing your everyday tasks. Hope to hear from you soon. This is exactly what I was looking for. Im starting with the J-Lo routine. I would like to know if there is any supplements I should take that will help the work out? Deifnitely, please read my very popular article on top 10 workout supplements for women — http: Hello Sam I just started doing the beginner routine on monday and so far so good!
Thanks for this article. I have lost 95 pounds and want to get toned and in better shape. How many reps and how do I determine the weight I need to be using for these exercises? If you are aiming for increased tone go for 14 reps, the last one should be almost impossible so you know what weight is right. Today is my start day, and my main goal is to get toned. Thank you for having these workout methods available and open for us browsers, by the way!
Absolutely yes on having brisk walks on your rest days, very good idea! Would this routine work for me? Absolutely, I would also add some whey protein to your diet to make sure you have adequate nutrition since that weight is extremely low no matter what height! Hi Tarah, that question is a bit too open ended as it depends on so many things.
Aim for mins at high intensity and you should be good to go if your diet is also on par. Can I start out with brisk walking and work my way up? What do you suggest? I am getting married in 7 months and want to loose my excess fat, especially around my stomach. I would also like to tone the rest of my body. How many reps should I do per set, and how long should I stick with each routine? If I keep up with my calorie diet and use this routine about how long would it take me to lose 20 pounds?
Also do you recommend any supplements or diet pills to help the process? Like the ones that help boost your metabolism? Hi Niki, to be honest you are getting way too technical with the numbers and I think this is taking you down the wrong path. With regards to the top supplements for women read this — http: I started this routine today and really liked it!
It seems very promising for results! Im 22 and weigh … Im wanting to get down to at least So my question is…How long should I stay on each level beginner, intermediate, advanced to achieve my goal. Or is this even set up for such a large amount of weight wanting to be lost? You bet slow and steady take about weeks for each level and keep increasing your intensity each week by a little.
Let me know how you come along! Hey CYR, just wondering how your workouts are going? Since I really like the workout ideas above, I would like to know one thing; how much weight should I be lifting and working with in all of them?
Go for lighter weights and higher reps in the area, your last rep should be almost impossible. How can I lose the most weight fast and keep it off? I was wondering if I can stack your last workout all into the weekdays. Will that affect the results? Hi Kimberly that should be ok, you can play around with the rest days to see how your body responds. Depends on how good you are with recovery.
I just had a quick question; I exercise about three or four times a week and target my legs and butt by doing squats, lunges, stair steps, and legs lifts. Bring in some high intensity interval training into your cardio routine — http: I really like the programmes, I have one Q; How long do you stick with the first programme?
Go for 6 weeks and then progress to the next level. I am in the process of trying out for a professional dance team where I obviously need to look my best. I have 2 months to get in shape for this team and am wondering is this a realistic goal? I plan on trying out the intermediate workout plan and seeing how that goes. Check out this article — http: I do not have a stability ball, do I have to have one?
Is there something I can do to replace the Triceps pushdowns with rope and also the Lying leg curls? I do not belong to a gym so I will be doing all my workouts from home. You may also want to try my home workout for women instead — http: Just start out slowly and grow momentum each week. Aim for about lbs of weight loss a week. The routine that you created sounds like a pretty good one to try out at least.
But I was just wondering what your opinion would be for what weight I should start with. My husband bought us a Gazelle. Can this be used instead of a treadmill and how would I need to adjust the beginner routine to get the same or similar results?
If anything I would get your husband to return it. Hi Kirse, yes you can definitely use the elliptical as well, just make sure you notice the intensity level as it is generally much less than the treadmill. Hey Sam, My name is Angie and I am 21 years old. In my teens I was always in alright shape, and a little chubby, so I was determined to lose fat and gain muscle. I quit my trainer, and became part of a gym.
Problem was I was no longer motivated by someone constantly pushing me. I am now back up 8 lbs and really out of shape, the worst I have ever been. The thing I hate most are my legs. I was really active in highschool, I was doing gymnastics and part of the cheer team, my legs and butt looked immaculate even though the rest of me did not, I was still happy with my legs.
I decided to look up weekly routines and I came across your blog. It looks quite promising! I just have a couple questions. First, should I start at beginner and eventually work my way up to advanced, or start at intermediate to see quicker results? How long do you think it will take me to see a noticeable difference if i follow the routine weekly, and when should I start changing it up?
Hi Angela, thanks for the comment. Deifnitely start with the beginner and advance levels every 6 weeks. You should begin to see results in about 4 weeks time if you stick to a healthy diet plan as well. Search on my site for diet plans for women to find appropriate articles. Hi Celest, try the nutrition plan in this article — http: Aim for reps where the last rep should be almost impossible to do which will help you chose the right weight.
I would like to follow the JLo exercise plan. However, dieting is where I tend to fall behind. What kind of eating plan should I follow to see maximum results. Check out this article for diet plan for women — http: In your work outs does it matter if you do the exercises in pairs and get thru 3 reps each before moving onto another pair of exercises or is it better to work through all workouts until one set is done and then do that 3 times over?
Hi Michelle, actually you can do it either way, these are great ways to mix up the workout and keep your body guessing. Generally you can do the 3 sets of an exercise in a row to build strength, but you can pair it up or put it into a circuit by doing all the exercises back to back before repeating sets which is a great way to increase your heart rate and increase your fat burning but it can be pretty intense.
I am at a healthy weight, but my legs do not match my upper body! I have toned abs and arms and my legs are toned, but they are very thick! Is there any workout that can slim down my legs without making me lose weight? By the way, this website is great and your workouts are awesome. My best advice would be to increase your cardio activity for instance by using the bike machine and at the same time keep your protein intake high.
I like your workouts out, I found some things I should be adding into my schedule at the gym. But the part of my body that I have found to struggle with is my butt. I dont want to make is smaller, just want to tone and tighten it. Hi I really like yr work out. Really plan to go at it hard again, after, long two yr break from excercising.
Unlike most women who have babies i lost wieght, after having my child. What should i do? Cant afford to get any smaller!!! Simple, just add whey protein to your diet. Try this article for top supplements for women — http: My only question is about the sets? When you say a set of 3 how many reps are you saying 10?
Most people say 10 but what exactly is the best number for results? Hi Alisha, great question and I have actually added a blurb in the intro of this article on repetitions.
It depends on your goals: I want to at least lose 35 pounds in two months, if not more. Absolutely, 2 months is a good time and then you should switch to another workout routine to keep your body guessing and improving. You can check out the workouts and training section of the site for other routines — http: This site is great!
I appreciate all the articles posted on here! What I was wondering was about the cardio. If warm up just faster paced walking? Also, could I substitute elliptical for treadmill, I tend to get shin splints very easily — do you have any tips on how to avoid them? With the warm-up your whole objective is to break a light sweat so any cardio activity will do, and you can use the same for the cool-down.
Just a great way to get blood pumping to supply nutrients to all your muscles. Definitely can substitute elliptical for treadmill, but to avoid shin splints my best advice is to get higher quality running shoes.
I have noticed huge differences for myself and my clients when switching to these shoes — http: Absolutely, all the time, so check out the workouts and training section of the website — http: High intensity interval training is very good, check out this article — http: Hi there…i am 41 and about lbs…except for baby weight after my 5th child, I am the heaviest I have ever been.
I have let stress, laziness, excuses and life get in the way and now I am ready to get at it again. Seem I remember what to do, but sure could use a push in the right direction. I want to lose weight and build muscle.
I have been running for over 4 months now, but have only lost about 10 lbs.. Great idea to incorporate weight training to switch things up, sounds like your body definitely needs this and of course it has countless benefits for women especially with increasing bone density and helping with fat burning. Start with these workouts and aim for about reps. For amount of weight, if you are aiming for 10 reps, then the 9th one should be difficult and the 10th one almost impossible to complete.
Thank you very much for the workouts!!!!! I stay pretty active I do zumba times a week as well as working out, however the weight loss is very slow to non-existent i only lose inches , my arms and legs are very muscular however my stomach is not even close.
I read some where on your site that you recommend cardio after weight training. So, after each workout I should do 20 minutes of cardio i. After your workout have a protein shake or peanut butter is good too and then give an hour or a bit more before you eat dinner.
I am trying to lose weight. I am unsure in which path to take. Someone please help before I get discouraged! I am trying to lose fat i have on the sides like what they call the muffin top. I dont know what i should do to lose it please help!? Try this article for obliques exercises to tone your love handles — http: I plan on starting with the JLo workout and moving my way up. I did read in the comments below for toning and defining to do 14 reps for 3 sets, but I wanted to see what a good starting point is for how much weight to use.
Hi Possebendy, if you are aiming for 14 reps the last one should be extremely hard — that will give you an indication of how heavy it should be. Absolutely, try this article — http: At 28 29 on aug 23 i now weigh lbs. I used to weigh as little as 89lbs before and at my fittest i weighed 97lbs. I used to be what they call a gym-rat and was there at a minimum of 5 days a week and normally for about 1.
I weighed out allll of my food and I liked the way i looked. I just really need some motivation and i think in order for me to be motivated I need to see improvements fast! Just all over my body has just ballooned up and you can see a lot of the weight gain in my face.
Thanks again for being so great to all of us! HI Sukhi, thanks for the kind comments, hopefully you can share the site with all your friends to help me grow this to the next level. With regards to meals, go as strict as you can, aim for smaller meals which are composed of lean proteins, veggies and whole grains.
Snacks should be fruit, reduced sugar yogurt or whey protein smoothies. With a good workout program like these you should aim to see a few pounds loss each week, although at pounds you are still quite small even for your height. Good luck and you may want to reference this article on 6 pack abs checklist — http: Hi Sam, I am a 23 yr.
I have a body shape like Jennifer Lopez…. Will the workout above that you mentioned for Jennifer body shape help me tone but not lose much off my butt and thighs? If you notice that you are starting to lose any of the curve just add some extra lean protein to your diet, I suggest whey protein powder — http: This workout plan looks like a good place for me to start, but I am wondering how much weight I should be using.
I would rather build lean muscle than have big, bulky muscles. For free weights should I be using more than 5 lb weights? Instead use higher reps and shorter rest periods, these two factors alone will give you lean muscle. Hi Sam, Im 18, starting college, and am in pretty good shape. In high school, I was a competitive cheerleader and ran track. I am ploanning on eating the healthier options in the cafeteria.
I am also planning on working out with my 3 other roommates. Any tips that could help me with this? HI Taylor, try the 6 pack abs checklist, it has a great summary of my best recommendations — http: Im a 16 year old girl. I want to lose weight but i also am going to be starting school up. My legs and lower back and stomach are the worst areas.
Please come up with a plan for me?? Hi Kendra, you will need to focus a little more on diet for those areas, try this entire workout and diet plan for women — http: Hello, i just had a baby about three months ago and delivered by csection, as to say i gained about 40lbs and A LOT of stretch marks but only in the front of my stomach, will these excersises help fade away the stretch marks?
Hi Stephanie, in my humble opinion exercise should help as it helps tighten the skin by building the musculature underneath it. Creams with vitamin E are also supposed to be helpful, but I would recommend speaking with a dermatologist as soon as you can since they may offer you a more powerful and effective treatment. Im am very very new with this whole gym thing and need to be on a regiment because I dont know what to do…Thanks for the easy to understand workout plan!!!
I have a question though…How may reps should be in each set for each workout? Hi Jessie, it depends on your goals, if you want to add more muscle go for reps, if you want to focus on toning and defining go for 14 reps. Hi Sam, Thanks so much for posting those workout plans!
Its so hard to find how much to work out. I am 24 yrs old, a mom. I was 97 lbs when i got pregnant and when i went into labor i was I am down to now but its like it wont budge. I go to the gym 6 days a week and 3 of those days i do an hour class called 20 min cardio, 20 min abs and toning, 20 minutes weights i found some interval training ive been doing…What do i need to do to lose weight and how long?
Hi Caylyn, that sounds good you should see some improvements within weeks. I would love a flat stomach thats toned. My goal is to be as soon as possible. You can try starting with this beginner workout or you can follow my latest complete workout and diet plan for women at this article here — http: I really like your website, thank you very much for share your knowledge with us,.
Very glad to have helped Kristina! Please share the website with your friends in Mexico, would love to have them join this great community! Hi Sam, Just found your website and got really encouraged after reading it and finding that you also try to answer question personally. Had a baby 8 months ago. I want to loose 45 pounds in 7 months to be able to look good on a family wedding next February.
Been doing elliptical on total body setting, beginner, level in morning just after waking up from bed for 15min. After dinner, after 3hrs, same routine with 20 min elliptical, weight pulling and cooling down on treadmill for at the most 10 mins.
I am on a healthy diet. Eat every hrs for the whole day from the morning to dinner. I go to bed around I usually pack fat on whole body but most stubborn fat I have now is around middle from pregnancy , thighs and upper arm. Loosing 45 pounds in 7 months possible, with this? Welcome to the site! Your routine looks like it may not be intense enough especially if you have been doing it for a while now.
I would try one of these workouts or if you want to do it at home check out this article for a more advanced workout plan — http: Sounds good, I like 6 weeks between advancing but if you feel comfortable with 4 that should be ok too. Absolutely, these workouts are designed for just that. I just found your site and am gonna start with the Beginner routine. My bottoms never seem to fit. Try these routines, they will definitely help and then focus on the diet at the same time for best results.
Hi Sam, just wanted to say thank you for your workout programs. Awesome Marina, really glad to hear that! Hope you can share the site with your friends to keep your motivation high and help us build this great community!
The beginner workout is a great place to start and then advance to the next level after 6 weeks you can bring this down to 4 weeks if you really want. This is my first time visiting your website and i think i am goin got give it a try. This shows you are are really fore helping people. I have tried every diet out there and i think i am about to give up.
I have strongly considered surgery in order to loose weight but i think i will try your work out routine before i do. Awesome Gabbysl, that is exactly what my objective was for this website. Give it a go, and anytime you start wavering on motivation come back to the site and read another article…keep focusing on the positive and I guarantee it will happen for you! I have been doing a workout similar to the Beginner for about 6 weeks and have noticed a gain in muscle.
So to mix things up, I am planning on starting the Intermediate workout starting next Monday. Sure JD, that is a good idea to make sure you stay on schedule — ultimately the most important thing! Your key focus should really be a healthy diet full of fruit and veggies, plus lean meats and whole grains.
This will give you great results along with the beginner workout listed on this page. What would the REP counts be for a girl who has an already low BMI but trying to gain lean muscle on the beginner routine jennifer lopez. Do the same rep counts apple to every exercise? This works best to warm up your muscles first. Do u have any suggestions for what I should be doing?
I want to be and toned before fall starts is that possible? What routine should i start on? Aim to hit about lbs weight loss each week, but note that if you are also gaining muscle you may not notice much weight loss but still look and feel better.
I would recommend my complete fitness and diet plan here — http: I used to be really athletic but went to college and that all stops. Hi KK, take a look through the site, there are a lot of articles that will help you. One of the hottest articles is the 6 pack abs checklist — http: I will keep you posted on my progress. I am really hoping this works! Hi Taylor, definitely just make sure to rock your diet plan and focus on lean meats, fresh fruit and veggies, and beans.
Great diet plan for women here — http: Start from the beginner and gradually work up, you need to give your body time to adapt and grow stronger or you will make yourself susceptible to injuries. I am in very good physical condition and usually run miles 3 times a week.
I have been looking for a work out that will help strengthen and define my muscles and I think that your Advanced workout may work really well for me. I would like to know what is a good weight to start with and how often should I be moving up in weight. I am not trying to bulk just define and tone.
Hi Chelsea, you want to keep challenging yourself. After 6 weeks make sure to switch it up, you can do all the exercises one after another, or in a completely different order, just keep the challenge! So, my goal is to work on strength and endurance, and being in shape. What do you recommend I do? How can I modify it?
Should I do sets of each thing first and work up? I do soccer every fall, and need to start training for that. Try this article — http: Hi Lela, generally if I say 3 sets of 12 reps I mean do 12 repetitions of an exercise three times.
One set is made up of 12 repetitions. So if you are doing bicep curls that call for 3 sets, you should do 12 bicep curls per arm, this would make up ONE set. Then in order to have 3 sets you would repeat that two more times. I am trying to get down to lbs. I started the beginner workout a week ago and I am really liking it. I would like to lose the weight within the next 4 to 6 weeks. Is it okay to move to the intermediate workout after 2 weeks?
Then the advanced workout 2 weeks after that? Hi Lindsay, you should aim for losing lbs a week, but you might be able to increase that if you are really strict with your diet plan and eat smaller meals more often spaced out about 2.
A better idea with your workouts is to just keep increasing the difficulty of it each week, your body will get stronger this way and more muscle means less fat and higher metabolic rate.
I am pretty active and i feel like i work hard i go to the gym everyday and plus my boyfriend who is a personal trainer trains me but i still have my stomach fat!! What is the best way to shave my tummy fat and get the nice sexy lean body i have been working for bc summer is here and i need it gone fast!!
Hi Leona, for burning stomach fat quickly try reading the 6 Pack Abs Checklist — http: I have tried losing weight over and over again. But with my chest size it hurts to run or to jog even.. Try elliptical trainer, bike machine or even swimming. I am trying to tone up and define my body more especially my stomach.
I have also begun to follow a very healthy diet. Do you have any specific tips on how I can get wash board abs, or do I have to resort to liposuction?
Here is a great article for you — http: Hi Gabrielle, the Jennifer Lopez workout is a great way for you start out and start dropping weight. You may also want to check out the article on Weight Loss — http: Which routine would you suggest for me. Hi Tamara, start off with the beginner routine and move up to the next level in 6 weeks time and the same following that. I try exercising regularly, usually involve 30min on the treadmill, run and walk, and I do some free weights with my arms, along with core training.
Hi Suasn, give yourself at least 6 weeks before you move to the next level! Great start, keep up the great work! Also, I was just wondering if instead the four days of working out being on Monday, Wednesday, Friday and Saturday.
Today was my first day trying it and I feel great. I used to be an absolute gym rat this time last year and weighed lbs.. I had lost a TON of weight!! What are some good things to eat? Also, how long would it take for me to lose 10 lbs if i keep the first routine up? Whey protein is also a great way to deal with cravings. Instead focus on how good you feel after eating healthy and exercising! I would like to built muscle in my legs, they so skiny and would like to flat my abd. I start going to the gym.
I would like to know a good routine for me. Your email address will not be published. Leave this field empty. I have really bad knees is there anything I can do instead of all the running on a treadmill. Hi Sam, what excerise can i do in place of the Lat pulldowns, triceps pulldowns with roape?
Hi Jackie, instead of lat pulldowns you could do rows or pull ups! Sam I want to start the beginers workout. How do I know how much weight is needed?
Thanks for the kind words Keisha, glad you are finding the information in my blog helpful! You bet, keeping your core tight is a great way to keep your form in tip top shape.
Hi Sally, you do the 3 sets one after the other in the order the exercises are listed. That is awesome, thanks for the feedback and keep up the great work! Better if you follow the days suggested in the workouts. Please read the second paragraph of the article. Definitely give it time and if you need to increase the weights. Awesome feedback, great job and keep it up! Is one 30 second plank considered a set?
Or how many planks are in each set? Is it alright to start on the advanced routine? Sam, I going to start your workout routine on Monday but I have a bad knee. Try the squat with the stability ball between your back and a wall. Then check out this page for other workout plans — weight loss motivation for women. Would be best to have at least one rest day after 2 days on. Awesome, looking forward to your feedback! Hi Maria, this sounds like a diet issue, what is your eating plan like?
Great job, stick to each level for at least 6 weeks. Just wondering how long we should be doing the plank for? Great question, 30 seconds should be your min goal. Excellent Clare, very glad to hear that! Each level at weeks and reps per set. Nice post and interesting commentary. Try the intermediate workout, that should help you with these goals exactly.
Hi Selena, As you advance you want to add more cardio to your workouts as these workouts are meant to get you to about 4 months into your training routine.
Busy women can squeeze in workouts anytime and anywhere with online videos. So, what are you waiting for? With so many offerings, you can try out lots of . Find The Workout Routine Right For You. This feature on three workout routines for women has been one of our most successful articles on this weight loss and training health blog with over a million views and comments and I have made an effort to reply to each and every one! Fitness Blender provides free full length workout videos, workout routines, healthy recipes and more. Fitness Blender provides free full length workout videos, workout routines, healthy recipes and more. Skip to Main Content. Get fit in your own living room in just 30 minutes a day with 8 Week FB