As part of my training for the Urbanathlon, Joe Dowdell gave me a program to follow that has me in the gym pumping iron on Monday, Wednesday and Friday. On Tuesday and Thursday I follow an intense cardio interval workout that requires me to stay within a specific target heart rate zone.
When I first saw the strength program, I thought to myself, “This looks very doable. I can do this.”
I did not think, “Oh no, I am going to be so sore.” But I should have.
After the first day of strength training, I can tell you that I am indeed sore and no, I did not predict this after completing the workout! I felt strong and confident. I wore my heart rate monitor and including my 10 minute walk to the gym and warm up, I burned almost 400 calories! The same as that super sweaty interval workout, yet I felt pretty dry. It took me a total of 1 hour to complete the entire program, including the warm up foam rolling and activation drills. As soon as I finished, I used the foam roller and had a G Series FIT protein shake to help repair my muscles quickly.
You can check out the program at CrushingTheCourse.com and I challenge you do do it at least twice a week with me, if you have a gym membership! The weights I am using are pretty heavy but I know (and you should too) that it will not create “bulk.” The leanest I ever have been was when I was lifting the most!
Thank you for the heads up. I also really appreciate your effort in clearing up the misinformation out there about lifting heavy. Good for you!
Hey Sarah, all your info is very helpful, have a question.. how many day a week do you do the intervals???? and how many days do you do the lifting???
Hillary [Nutrition Nut on the Run] says
Love the new layout/colors of your blog — cute stuff, girl!!
People try to scare ladies from lifting heavy weights but your right Sarah you’ll only get leaner.