STEP 1 - Find a realistic commitment level and make the best of it.

The first question you should ask yourself is, “How many times can I commit to working out?” Your answer will help you choose the right workout for your commitment level. Can you commit to 2-3 days per week? Can you commit to 4-5 days per week?

STEP 2 – Find the most effective workout for your time commitment.

Based on your answer in Step 1, you can now begin looking at different types of workouts. Here are two of my favorites.
 

The Peripheral Heart Action System:  This system is for women who can only workout 2-3 days per week or women who have no access to cardiovascular equipment or aerobic videos.

 
This is a variation on circuit training and involves going back and forth between upper and lower body exercises with minimal rest.
 

 

Exercise:

Duration:

 

 

1. Chest

12-15 reps.

2. Legs

12-15 reps.

3. Back

12-15 reps.

4. Legs

12-15 reps.

5. Shoulders

12-15 reps.

6. Core

 

 

 

Repeat Circuit 2-3 times.

 

 

 
 
 

Split Routine:  I use this mainly with women who like to train 3-5 days per week and have access to cardiovascular equipment or aerobic videos.

This type of system involves breaking the body parts to be trained on separate days so that you can perform more work. It also gives each body part time to recover. 
 
 

Routine

Days Performed

Body Parts Trained

 

 

 

3-Day

Monday

Wednesday

Friday

Chest/Shoulders/Triceps

Legs

Back/Biceps

4-Day

Monday and Thursday

Tuesday and Friday

Chest/Shoulders/Triceps

Back/Biceps/Legs

5-Day

Monday

Tuesday

Wednesday

Thursday

Friday

Chest

Legs

Back

Shoulders

Arms

All workouts should be followed by a 20-30min. cardiovascular workout.

 
 

 

 

 

STEP 3 – Work out for the right amount of time.

A good workout takes no more than 1 hour. If you are spending 1 ½ hours working out then you need to up your intensity level. I try to keep my workouts between 45-60 minutes as I find I lose weight faster when I go past the 30 minute mark.

STEP 4 – Eat the right amount of calories and don’t sabotage your hard work.

Diet is 90% of the solution when trying to slim down. An easy calculation to find out what your body needs to maintain its weight is 13 X (your body weight). If you want to lose weight then you need to lower this number either by diet or exercise. Keep in mind that 1 pound is 3500 calories. If you want to lose 1 pound per week then you need to reduce your calories by 500 either by your workout or diet.