I have realized you don't need to be running for hours on end to lose weight or only eat 1200 calories a day. And it's actually better to switch it up and give other parts of your body that extra attention it needs. I post on my instagram almost every day my workouts and I know others are wanting to know what exactly I do to build my muscles while lowering my body fat. I am not a professional, I am just a young mom who lost 100 lbs and am now trying to build my muscle definition. What I have done has and is working for me so I am just here to try and help others.
After you do your HIIT workout that you can actually do off of a treadmill and actually do it outside on some hills or just monitor your speed. It is just easier to do it on a treadmill because you can set your speed right there. Once you are done with that, You can pick an area of your body you want to workout. For example, maybe you want to do arms and back or chest and abs. It's very beneficial to workout different parts of your body so you can focus on all areas of that body part. Plus, then only your arms are sore and your legs aren't when you work them out that day. These are some of my very favorite workouts that I have been doing the past few weeks. I like to do several sets of each.
weighted ab workout: grab a dumb bell and do 10 reps of each workout. Do 3-5 sets depending on how much you want.
I do this ab workout at home or even right before bed just to get in one last good burn. You can do as many sets as you want, but I stick to 3.
Now you want to work out your back muscles. The best part about working out your back is simultaneously you work out some arm muscles too. It's like killing two birds with one stone. You might recognize a lot of these pieces of gym equipment at your gym and now you know what to do with them. I will rotate through all exercise 2-3 times, doing 15 reps of each. You will be sleeping good after doing these.
This workout is so great for biceps and triceps. I like to work my arms on the same day as my chest because its in the same area. You can do a lot of these with just a set of dumb bells in your house! Doesn't get more convenient than that.
I have been obsessed with this workout for the past week! I am always so excited when it's the day that I do this. Not only does it work your ab muscles, but I feel it throughout my entire body, working my upper body and back. For a bigger burn, I up my dumb bell to 15 lbs weight instead of the 8 lbs suggested. Don't forget to do Jump Rope in between sets. That part is such a killer and for some reason that minute goes by so SLOW! It really helps though and makes those inches melt off.
Just remember to rotate body parts each day. You need to give your muscles a rest in between. After a few weeks of doing this consistently, you will notice results and your strength will have increased.