In order to maximize lean mass and to keep muscle tone, stick with simple strength-training exercises for your major muscles, like squats or lunges, bench press or shoulder press, and chest press or triceps dips. You want to move challenging loads to build muscle, lifting a weight that you can handle for eight to 10 reps.
If you’ve been exercising and your volume is nearing maximum capacity or you’re crunched for time, then add more challenging workouts like speed-work or hills that strengthen your anaerobic system. Running a hill with a five-percent grade burns about three to five additional calories a minute. The key is to do these workouts prudently—no more than once or twice a week—and to pay attention to your form so that you don’t strain a muscle or otherwise get injured. Follow a training plan appropriate for your level of running.
Was that really a six-miler, or was it four? Did you take an extra, unscheduled rest day? “Many exercisers believe they’re consistent when they’re not. A surefire way to stay consistent: Follow a training plan and sign up for races or events. When you have a plan, you have a way to set and reach goals so you taste success.
A varied training program is soten known as muscle confusion, or periodization. Variety often brings greater results. One easy way to add variety is to start your week with shorter, high-intensity workouts; this conditions metabolism and strength. Finish your week with longer low-intensity workouts; this conditions the bones, joints, and endurance. Taper from one type of training to the other as your week progresses to cover all forms of conditioning.
Total body workouts performed two times per week were found to be more effective than four days a week of upper body / lower body, split training days. Total body workouts often include exercises for eight major muscle groups: hips, upper leg, lower leg, abs, chest, back, biceps, and triceps. (Home program here…)