Looking to get toned, lose body fat, increase muscle and gain strength?

If you’re looking for a guide on strength training and using gym weights the below is perfect for you. I have devised a 2 week workout plan consisting of a 5 training day routine where you can hit and work all different muscle groups of the body.

Now the below is tough and at first you will have to workout what weight is right for you and right for each muscle group – but if your looking for a thought out routine aimed to help decrease body fat an increase endurance and strength, the below is perfect for you.

I have created a high intensity workout which targets full body through incorporating supersets, dropsets and low resting periods. The plan includes an endurance phase – Week 1, which consists of higher reps and lower weights followed by a strength phase – Week 2, consisting of lower reps and heavier weights. Both weeks also include HIIT and steady state cardio with 2 rest days.

Before You Start…

Before you check out the below and look at starting your routine let me tell you a little bit about myself so you can see the below coming from a reliable source. I started my fitness journey 5 years ago and its safe to say I’ve been obsessed ever since. Wherever i go i am known as “that crazy girl” and the girl who will really push herself in every session – forget make up and hair its all about the panda eyes and soaking wet hair with me.

The obsession started like many people with running and HIIT workouts like insanity. I got pretty fast and could cover far distances and all was hunky dory until around 2 years later when I got some running overuse injuries. From there my frustration with not being able to run turned to weight training, where I spent 2 years training to put on muscle in the form of 5 day splits, push and pull routines and cross fit style training.

After that I found myself really missing the thrill from running and so now I pretty much do whatever makes me happy and a full combination of running, spinning, weight training, Pilates, HIIT and circuits! Anyway although I no longer follow a specific weight training routine to put on muscle mass (happy with the muscle  I have built and currently maintain) I thought I could share some weight training guides to help you gain muscle, increase strength and lose body fat.

Why You Should Try Weight Training…

If you are looking to burn fat you should be incorporating weight training into your routine – now this is not me trying to convince you to train with weights but when i dropped weight training completely and increased my running millage to 50+ miles a week I saw a clear increase in my body fat over a period of around 2 months (body weight remained the same). This is because when we perform excessive amounts of cardio the body reacts by producing cortisol to help us recover – cortisol is the stress hormone which has a proportional relationship to insulin and is what causes us to retain fat around our abdominal areas.

But weight training doesn’t just benefit your bodyfat percentage and those who want to gain muscle and lose fat/weight, oh no – it has a range of other benefits too. For me its all about balance to be physically fit, healthy and strong you need to be looking at both strength training and cardiovascular training.

For runners in particular – although the below is 100% focused on weight training the strength you gain from exercising with weights will also make fast on the track and road with running – trust me by incorporating both running and strength training in 1 year my half marathon time went from 95 minutes to 85 minutes. If you want the mileage its all about the strength!

Convinced? Okay – so get yourself a good training journal… you’re going to need it to record all your amazing progress.

Beginners Weight Training Workout

WEEK 1 – LOW WEIGHT HIGH REPS

DAY 1 – Shoulders & Biceps

DAY 2 – Legs: Hamstrings, Quads & Glutes

DAY 3 – Back

DAY 4 – Chest & Triceps

DAY 5 – Full Body Pump & Abs

WEEK 2 – HIGH WEIGHT LOW REPS

DAY 1 – Shoulders & Biceps

DAY 2 – Legs: Hamstrings, Quads & Glutes

DAY 3 – Back

DAY 4 – Chest & Triceps

DAY 5 – Full Body Pump & Abs