Cardiovascular training is great, don’t get me wrong. But, if you are looking to get lean and toned FASTER, resistance training is the way to go. Not just lifting weights, but lifting heavy weights. Not only will lifting heavy, while maintaining proper form, build lean muscle, but it will tackle belly bulge and leave you feeling empowered. 

For men and women, eating lean sources of fats and protein can help increase natural growth hormone, as well as testosterone in the body. Because women to not produce as much testosterone as their male counterparts, we are physiological unable to build BULK. 

By incorporating the right amount of HEAVY lifting paired with cardiovascular circuits, there is no telling just how quickly you will shed the unwanted fat. When women feel like they are getting "bigger" the number one reason is their diet. Both men and woman MUST maintain proper nutrition to not only fuel these intense workouts, but to maintain the lean muscle they are seeking. 

If anyone was to overindulge in processed foods like pizza, chips, processed flour, etc… their physique would definitely show an unwanted increase in muscle size and body fat. However, eating lean fish, turkey, chicken, and beef along with healthy omega-3 and omega-6 fats, while cutting back on carbohydrates, can give you your desired results. 

Currently, I am incorporating one heavy lift per day starting week one with my 10 rep max (the heaviest weight for 10 reps) followed by cardio/resistance circuits. I have seen a different in my body and I feel more strong and sexy than ever. I love the feeling of completing a heavy lift and looking up to see little ‘ol me covered in chalk and sweat ;) 

Start with these movements as your main heavy lifts and progress from there!

Back Squat

Front Squat

Deadlift

Thruster 

OH Squat

For Example, my workout today is posted below

5 rounds:
Deadlift 10 RM 140#

4 rounds:
OH Squat 15 45#
Med Ball Slam 20 10#
Reptiles 20

3 rounds:
Lat Pull down 15 60#
SpeedSkaters 30
Tri ext 20-25 20-30#
Hanging Leg Raises 20

2 Rounds:
400 m Row

it has compound movements, explosive movements, and cardio!