The Hot and Fit on: Weight Training (Part 2)
Check out this post for Part 1 – The Benefits and The Novice Weight Lifter’s How-To
Sets and Reps
Basically, each exercise you choose will consist of sets that consist of reps. Confused? Let’s break it down. According to the American College of Sports Medicine:
- 1 Set of 8-12 reps is recommended for muscular strength
- 1 set of 10-15 reps is recommended for muscular endurance
…but us at The Hot and Fit don’t buy the 1 Set recommendation. Sure, it is great when you are first starting out and feeling muscle fatigue, but after a while you get stronger and leaner. Oh, and hotter, duh!
In general, these are the amount of sets you should be performing when aiming for:
- Fat loss: 1-3 sets of 10-12 reps using enough weight that you can ONLY complete the desired reps.
- Muscle gain: 3+ sets of 6-8 reps to fatigue. We personally find ourselves performing an entire set of 45 reps. It saves time and we definitely feel the muscles burning!
- Health and endurance: 1-3 sets of 12-16 reps using enough weight that you can ONLY complete the desired reps.
If you lift heavy, take enough time to rest. Oftentimes we only count till 30 and that tends to be enough time to move on to the next set. Novice Lifters – you may require longer, so do not rush yourself.
Bear in mind that muscles take 48 hours to repair and grew. That goes to say that you should not be lifting one day after the other.
We wish we had a gym membership – a huge variety of free weights, bars, medicine balls, fitness ball, resistance bands…oh, the possibilities are endless.
But during the hotter months of the year we give up this privilege (and save cash!) and still do our best to look hot and fit.
How? We use our body weight and 1 set of dumbbells we purchased for $15.
If you would like to invest in some fitness equipment, here is what we recommend:
- Dumbbells – you can buy a single pair (beginners – at least 1 kg each) or a set which contains dumbbells at different weights
- Barbells – these are rather pricey so if you are not looking into investing large sums of money, we recommend neglecting this option
- Kettlebell – for those of you who do not know what the heck is a kettlebell, it is basically a big hunk of iron that comes in several sizes and allows you to perform common exercises. Their functions are very much similar to those of the dumbbells and the barbells
- Bosu Trainer – another awesome piece of equipment which allows you to exercise many muscle group, even ones you have probably never worked out before!
- Aerobic step – this is great for cardio workouts which you can perform at home with many different DVDs. Reebok’s 5-Position Step Deck will enable you to adjust the position so that you can make your workout’s intensity higher or lower
- Fitness ball – excellent for lower body and abdominal workouts.
- Resistance bands – these come in different colors which offer different levels of resistance. Check out SPRI’s Xertube® collection
- Medicine ball – excellent for upper body and abdominal workouts
The Hot and Fit Says:
- Start out SLOW and the results will show up – use 1 kg dumbbells and do 3 sets of 10 reps. After a week or two, or whenever you feel like the workout is too easy for you, either add reps, increase weight, or both!
- Yes, it is recommended to wait 48 hours before the next lifting session, but we don’t always follow that rule. Don’t workout the same muscle group day after day, but you could certainly perform a lower body routine and an upper body routine the next day
- Our top equipment choices (that is, if we had the cash!):
Dumbbell set (1 kg, 3 kg, 5 kg)
Kettlebell (5 kg)
Check us out later for The Hot and Fit on: Weight Lifting (Part 3) – The Exercises