Training Plan Guidance & Suggestions.
Begin your workouts the week of Friday, May 10th. You can start the Monday of that week (the 6th) if you prefer. I get it! From whatever date you begin commit to 3, 4, 5, or 6 days of activity as directed in the Options for Your Weekly Schedule below for 5 weeks straight. Also, above that you can see how we suggest you challenge yourself each week to see gains.
How to Challenge Yourself & Get Results with the WT4
Weeks 1 & 2
Remember the idea is to select weights that challenge you, but that allow you to maintain good form. Failure is good though, so by the time you get to the last couple of reps they should be hard to do! Track what weight you’re using for each exercise and how many reps you get in.
Week 3 & 4
Try to Increase Your Weight for each workout, 10% more than your week 1 weight chosen for each exercise. Note, your reps may decrease from weeks 1 & 2, but don’t let them drop by more than a couple if you can!
Week 5
Try to get your reps back to where they were weeks 1 & 2 before you increased your weight. YOU CAN DO IT!
Options for Your Weekly Schedule
How many days per week are you ready to commit to? Based on your answer, here are some ideas on how to structure you weekly activity.
3 Day Example | Working out 3 Days per week: Pick 3 different workouts above and alternate rest days to lifting days. Rest one day.
Monday: Weight-lifting for women (men you can do this too!)
Tuesday: Rest
Wednesday: Strength/Power-Lifting
Thursday: Rest
Friday: Rest
Saturday: Performance Strength
Sunday: Rest
4 Day Example | Working out 4 Days per week: Pick 3 different workouts above and alternate rest days to lifting days. Rest one day.
Monday: Weight-lifting for Weight-Loss (variations given for those not wanting to lose LBS too)
Tuesday: Rest
Wednesday: Strength/Power-Lifting
Thursday: Cardio Training (Spinning, Run, Elliptical, Swimming, etc)
Friday: Rest
Saturday: Performance Strength
Sunday: Rest
5 Day Example | Working out 5 Days per week: Pick 3 different workouts above and alternate rest days to lifting days. Rest one day.
Monday: Weight-lifting for Weight-Loss (variations given for those not wanting to lose LBS too)
Tuesday: Cardio Training (Spinning, Run, Elliptical, Swimming, etc)
Wednesday: Performance Strength
Thursday: Cardio Training (Spinning, Run, Elliptical, Swimming, etc)
Friday: Rest
Saturday: Weight-lifting for women (men you can do this too!)
Sunday: Rest
6 Day Example | Working out 6 Days per week: Pick 3 different workouts above and alternate rest days to lifting days. Rest one day.
Monday: Weight-lifting for Weight-Loss (variations given for those not wanting to lose LBS too)
Tuesday: Cardio Training (Spinning, Run, Elliptical, Swimming, etc)
Wednesday: Performance Strength
Thursday: Cardio Training (Spinning, Run, Elliptical, Swimming, etc)
Friday: Rest
Saturday: Strength/Power-Lifting
Sunday: Cardio Training (Spinning, Run, Elliptical, Swimming, etc)
*A Word on the WT4 and Lifting for Weight Loss
As a female in the exercise science field for the past 12 years, I have learned a thing or two about the importance of weight training. When the end goal is weight loss (or pretty much any end goal), a weight-training program is a must.
Let’s get real. Sure, you can cut your calories in half, or spend your morning or evenings doing cardio to lose some pounds, but I can promise you both will not last nor will they give you a healthy looking and functioning body.
When it comes to weight lifting for weight loss, it is important to put a few key points out there. First, you will not get BIG from lifting weights. You get “big” from overconsumption of energy (calories), which can be converted into fat or muscle based on the types of foods you eat and the exercise you do. Second, you can lift more than you think—and you should (with the help of a spotter, if necessary). And finally, if weight training is done properly you will likely be sore the day or two after your workouts (especially if you are new to resistance exercise). This is called delayed onset muscle soreness, or DOMS, and it is a normal response to weight training. Be sure to stretch, drink plenty of water and incorporate sound nutrition to help your body recover quickly between workouts.
Here are five key points to keep in mind while working toward your weight- or fat-loss goals. After all, weight is just a number and doesn’t say a whole lot about your body. I’m 5’2” and weigh about 135 pounds, while my mom is 5’2” and weighs around 113 pounds—the biggest difference is the amount of muscle we each have. Keep that in mind as you work toward your goals.
1. Lift heavy weights. I have trained a lot of individuals over the years and I cannot tell you how many have sold themselves short. You won’t get results lifting the same weights you’ve been lifting (if you’ve been lifting). You have to go up in weight. Increase weight and you’ll increase your strength and muscle mass. Increase your muscle mass and you’ll increase your metabolic rate. Increase your metabolic rate and you will burn more calories. Burn more calories than you consume and you will lose weight. If you want to lose weight and not look “skinny fat,” you need to lift HEAVY weights.
2. Intensity. You don’t have to spend more than 30 to 45 minutes on your weight workouts. In fact, you could cut this down to 20 minutes. I love training with my powerlifting friends, but I do NOT have the focus or the time to lift weights for more than two hours. The key is to work hard throughout the entire workout, minimizing rest and keeping your heart rate elevated.
3. I want you to fail. If you want your body to change, you have to push past your comfort zone. You can’t expect results doing the same thing you’ve always done—that’s called insanity, right? So when I say I want you to fail, I mean I want you to have to rest. I want you to not be able to finish that last rep or two, because you picked up the heavier weights. By pushing your body out of its comfort zone, you are forcing it to respond and to change. Your body has to use energy to repair and recover. Make your body work for you, and don’t be afraid to fail.
4. Do supersets and hybrids. A superset involves doing two or more exercises that target the same muscle group, back to back with minimal rest in between. For example, doing a set of 12 heavy squats followed by a set of 12 heavy lunges is a superset. A hybrid involves combining two or more movements into one movement. Combining a squat with a shoulder press or a lunge with a squat followed by a lunge are examples of hybrid exercises. Incorporating these into your weight-training workouts can increase the intensity of your training, which is ideal for losing weight.
5. Circuit Training. Circuit training is a great way to get in multiple exercises. You can focus on your upper body, lower body, or total body, all while keeping the intensity up. Of course, you still want to focus on using heavy weights. Below is a sample total-body, circuit-training workout. Move quickly from exercise to exercise and rest for a minute at the end of each round. Don’t be afraid to rest during a set, recover quickly, and then get back after it.
*credit to contributing writer, Kelly Vargo of acefitness.org
More Questions?
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