Pump Up, Slim Down

April 17
Pumping Up to Slim Down
With regards to Pumping Up to Slimming Down, I do agree that it is necessary to add progressive resistance training to a good cardiorespiratory aerobic exercise program and nutritionally sound diet plan. As a CSCS and ACSM Certified Trainer with a PhD in Kinesiology, I would recommend at least 2 to 3 times per week of strength training in addition to the 4 to 5 times per week of cardio and core training. Definitely do upper and lower body multi joint (compound) exercises. These include squats, leg presses, dead lifts, lunges, bench presses, lat pulls, seated rows, military presses, etc. As far as weights and reps, while do heavier weights and less reps is more intense and can burn more fat calories, it can also lead to more muscle mass which replaces the lost weight and inches. If that's your goal, great, but if not do a little less weight with a few more reps. For strength, mass and power, doing 3-8 reps, 4-5 sets in the 75-85% of 1 RM range is ideal. For tone, endurance, and aerobic benefits, 8 to 15 reps, 3-4 sets of 65-75% of 1 RM is warranted. As for the core, do a variety of ab sit ups, crunches, twist, leg lifts, hypers, etc. with at least 20-25 reps for 3-4 sets each workout (including those cardio only days). Doing at least 30 to 45 min. of intense cardio (like elliptical, stair stepper, treadmill, etc.) 4-5 days a week in necessary to burn those extra calories needed to fuel your workouts. As far as a diet plan, lean proteins and less starchy carbs along with skim milks, and lots of fruits and veges with lots of water will help you lose weight even with 4-5 meals a day. Finally, two comments regarding posts made about this article. One, muscle weighs more than fat PER CUBIC VOLUME. Thus, a pound of fat and a pound of muscle weigh the SAME, but the muscle is more dense and thus occupies less area per the same pound of fat weight. Two, I am all about the SEX for additional exercise on top of the workouts taking place. Nothing like getting in a second workout after you've taken care of the first one (or vice versa).
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