You can start off by doing a weight training program 3 times per week. Start by choosing one exercise per body part and performing each movement for 20 repetitions. Below is a sample exercise program to start you off. Please understand that this is a SAMPLE WORKOUT! In order to continue to see results an exercise program needs to be changed every 4 weeks.

Hopefully, you are super excited about eating healthy and losing fat!

Did you start playing around in the kitchen, making healthy and delicious meals????  I hope you already tried the recipes I sent you last week!!! 

Now let’s talk about EXERCISE!  Exercise is a crucial part of getting your body lean and toned.  Without exercise (weight training), it is impossible to get a lean and toned body!!!!  Ok!!!!  Stop right here, because I know what you are thinking!  You are not going to get BIG!  I just had this conversation with a new client.  She said that she didn’t want to do too much weight training because she always gets big!!  My dear friend, if you have ever gotten BIG because of weight bearing exercise, it is because #1 you weren’t doing it right, and #2 you were not eating right.  I have been in the fitness industry for 10 years and have helped hundreds of women change their body’s, and not one has “gotten big”.

Weight bearing exercise is the only type of exercise that can get you lean and tight. 

Why??? Simply because it is the only type of exercise that will make you gain muscle. 

Why do you want muscle??  Muscle is metabolically active tissue, meaning it helps burn fat, it is the actual place where fat attaches in order to be burned.  The more muscle you have, the greater your ability to burn fat.  When you gain muscle, you get tight and yes you start to shrink! You don’t swell up!You will never look like a body builder, my friend!!!  It would take too long, too much time, too much dedication, and a good dose of steroids!!  So please, don’t worry!  If you don’t understand, check this out.  Imagine a softball and a beach ball.  The softball is small and compact while the beach ball is much bigger!!  Believe it or not, they both weigh the same thing, approximately 5-6oz.  How can this be, one is small and the other is big.  Now imagine that the softball resembles muscle, which is dense and compact.  The beach ball resembles fat, though it weighs the same it is bigger because the mass is dispersed and it occupies more space.  Now which one would you rather have on your belly, the beach ball or the softball?

I really hope you said the softball because this means you are ready to have a tight and toned body.

Now that we cleared this up, I hope you are pumped up about taking your results to another level by adding resistance training!

You can start off by doing a weight training program 3 times per week.  Start by choosing one exercise per body part and performing each movement for 20 repetitions.  Below is a sample exercise program to start you off.  Please understand that this is a SAMPLE WORKOUT!  In order to continue to see results an exercise program needs to be changed every 4 weeks.

Here we go!

Perform each movement for 20 repetitions and 2 sets with 60 seconds rest in between each circuit.

A1.  Dumbbell Squat
A2.  Dumbbell Chest Presses

Rest for 60 seconds and repeat one more time.

B1.  Deadlifts
B2.  Dumbbell rows

Rest for 60 seconds and repeat one more time.

C1.  Dumbbell Shoulder press
C2.  Dips
C3.  Dumbbell bicep curls

Rest for 60 seconds and repeat one more time.

Good luck!  I hope you are pumped up about starting a weight training program so that you can have a lean, tight, and toned body!

If you have never done weight training or if you are not sure how to put a program together, I can help you.  Click here to get my FAT BURNING WORKOUTS.