A few days ago, I purchased an awesome book about women’s fitness. It includes different sculpting exercises that can be done for different body shapes, to target different areas. I am targeting the 4 workouts toward women who are “pear” shaped. I plan on practicing and learning each of the 8-10 different exercises in the workouts before actually beginning to do them. I am going to take it one workout at a time. My question is, after I learn the different exercises, and begin to do the workouts, should I do these exercises every other day, in order to let my muscles rest and get stronger? I have heard from others that if you do more weight and less sets it’s different than when you use less weight and more sets. I am using a five pound weight and most exercises have about 8-16 reps, 2-3 sets. Would there be a substantial difference if I did these workouts 3 times a week, instead of 6 times a week? I do not want to be overly sore, but at the same time, I want results!
Hmm. My first instinct would be to tell you to get a refund because your description contains a lot of phrases that Marketing have turned into code word for "non-physiological nonsense designed to trick people into paying for training that doesn't work for problems they don't have". But my instincts have been known to be wrong on occasion, so - umm, what book is this?
In general, if the workout you're doing is worth anything at all you don't want to do the exact same workout two days in a row, if you're a beginner to intermediate trainee. Advanced trainees will do a lot of things that beginners shouldn't even think about ;)
If you want results, lift heavy 3 times a week. I am a girl. I lift heavy things and am on a calorie deficit. I look better all over. If you don't know how to lift, then start light and learn good form, so you don't hurt yourself.
I don't know why lifting would change with body type. Most women trying to change their physique want to lose fat. The location of said fat changes with body type, but the options that we have to lose it remain the same. Spot reduction doesn't work. Your best bet is to eat an appropriate diet, and lift full body, which would still be true if you were an apple shape or an hourglass.
I think that the book is a "general" idea about body fitness, and maybe a good start. If anything the workouts would probably do some type of benefit. The book basically just focuses on different muscle groups. Maybe after a couple of weeks I'll find that it's not for me. And I wasn't expecting to really change body type, I was expecting to maybe firm up in a few areas, nothing drastic.
To answer your question about frequency. Usually it's recommended to take a rest day between workouts when you are lifting weights so give your muscles time to recover. Also depending on the exercise, 5 lbs may be too light, especially for lower body exercises. You should reach failure with 8-10 reps, if you are not, up the weights.
Also, probably the biggest contribution to body composition is diet so make sure you are eating healthy too and getting enough protein! Let us know how it goes :)
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