If you work out in a crowded gym, venturing to the free weight area may be intimidating. To make this easier you can recruit a friend to work out with you and you two can support and encourage each other. If you work out solo, load your favorite music onto your phone and listen to it while you train so you can focus on why you’re there and what you’re doing, and drown out everything else around you. You’ll still have to deal with the stench of stale sweat and cheap cologne, but at least you won’t have to hear men grunting as they flex in the mirror.
Overall, I'm really happy with my results. That being said, I will say that I didn't follow through with a few things that I think would have benefited from! First, I didn't count calories. I used to do this all the time, but I found, for me, counting calories, was not good for my mental health. I intuitively eat, but I would recommend others try to count calories as much as they can! It probably could have helped me see even more results if I did. Also, I didn't do the abs on the weekends and that was a bad idea. My whole body is getting more toned accept my stomach, which is mostly just annoying.
This comment made me think about my husband pointing out to me that my upper traps are getting too big. He doesn’t like it. In fact, he doesn’t like me building muscle at all, and insists I need to be doing low weights and high reps to only “tone”. “You don’t need to be struggling on those heavy lists, you get more range of motion on the low weight, high reps”. “That’s all you need” he says. I feel so discouraged by not having the support, but I won’t stop my lifting (and heavy at that). I love lifting weights, and I love challenging myself with the heavier lifts.
"I found Cathe Friedrich on FitTV about seven years ago. I bought her Strong & Sweaty DVDs and fell in love with her workouts. Cathe inspires me because she is in her fifties, but is as fit as ever. Even though I'm a lot younger than her, I still find her workouts to be amazing—and probably the most challenging. Her newer workouts are my current favorites because they are short and intense, utilizing high-intensity interval training and heavy weights. I lost my baby weight (I have three kids), and I've put on 10 pounds of muscle. My kids love that I can do pullups at the playground with them." —Sierra Schwartz, Buffalo, MN
This program would be an excellent choice with those goals in mind. In terms of calories, I'd recommend maintenance for the first month, +200 the second, and + 200 the third. Lastly, you can skip some of the optional cardio if you wish or you can adjust your calorie intake to account for the calories burned if you'd like to obtain the cardiovascular benefits.
This week you're going to continue with the circuit-style sets; this time you'll perform only 12 reps of each movement, but there are two (tough!) changes: You'll complete a total of 4 full circuits (that's four sets of each exercise for both workouts) and there will be no rest in between each circuit. This week is all about keeping you moving! After you finish the last movement of either workout, you'll immediately return to the first movement and begin a new circuit!