Let me tell you a little secret: The more muscle you build, the better your body will burn fat. Muscle consumes calories just to maintain itself. Fat does not consume calories. It is the depot for all the calories your muscles did not require. How many times have you seen a cardio queen doing hours and hours on the stair climber, but she is still not fit? That is because she is not lifting weights!!
You can use any type of split, just be sure to place rest days in between workouts. Sample splits are as follows but again any combinations are good just as long as the muscles are getting adequate rest in between training:
Day 1: Chest, Tri’s, Abs
Day 2: Back, Bi’s
Day 3: Legs, Shoulders, Calves
Day 1: Chest, Shoulders
Day 2: Bi’s, Tri’s
Day 3: Back, Abs
Day 4: Legs, Calves
For chest training, my favorite exercises are the cable crossover, flys, decline & incline press. For my chest I use lighter weights and high reps between 15-20.
I tend to work this area about 2-3 times a week. I use heavier weights and keep the reps between 10-15. I like keeping these together because they all are working in the same area!
I love training shoulders and train them twice a week. A well defined shoulder is very sexy. Generally, my weights are low and I concentrate more on my form and high reps. Also, it is important to remember not to overload on your weight as your joints are delicate.
I usually train my biceps and triceps together/ alternating 3-4 exercises each. I train biceps heavier with reps around 8-12 and triceps I keep my reps around 15-20. I definitely do a variety of exercises, changing each session. It’s very important to always keep your muscles stimulated and guessing.
I train my legs once a week and do about 3-6 different exercises with very light weight, and high reps of about 20-30. I prefer to do as many one- legged exercises as possible, such as leg curls, lunges, leg press, squats, and leg extensions to build each leg equally.
I train my abs at least 4 times a week. The abs recover a lot quicker than other muscles in your body so it is okay to over train them and not take much of rests in between your sets. I personally love super-setting and work my abs to exhaustion.
Sleep is extremely important! Your body needs a certain amount of rest in order to function and especially for your muscles to grow!
Make you continuously drink water and hydrate your body as well as muscles to keep them from cramping and skin looking clean, clear, youthful and beautiful!