When I started lifting weights, my focus was on building muscle. Building (AKA: bulking) requires a caloric surplus for optimum muscle growth. A few years ago, my body could comfortably handle a few extra percentages of body fat during my yearly bulking phase. Now, I noticed changes in my skin (aka cellulite). To me, that’s a deal breaker. I have no choice but to keep my body fat low year round in order to reduce the appearance of cellulite. In that, I have said goodbye to the bulking phase. Instead, I focus on maintaining muscle while keeping low body fat. I’ve also incorporated functional training and flexibility over my old strength training phase (heavy Olympic lifts — requires more calories and rest periods between sets).Below is a comparison of changes I’ve made to a basic routine.
Below is a comparison of the changes I’ve made to a training routine.
Old training routine:
3 min low-intensity cardio warm up
Walking lunges – 3 sets
Barbell squat – 4 sets 10-12 reps
Deadlift – 4 sets 10-12 reps
Lying leg curl – 4 sets 10-12 reps
3-5 min cardio cool down and stretch
New training routine:
Most of the workout is supersets
Walking lunges – 3 sets
Plyo lunges – 3 sets
Barbell squat – 4 sets 10-12 reps
2 laps around gym track
Deadlift – 4 sets 10-12 reps
Step cardio interval 30 seconds
Lying leg curl – 4 sets 10-12 reps
10-15 minutes of moderate cardio
5 minutes stretch
MEET SYLVIA PETRO — THE BROKE, FIT SINGLE MOM: As an athlete of over 16 years and a broke single mom for most of that time, I created this site to aid not only broke single parents to a life of fitness, but anyone who believes the road to fitness requires a lot of cash or time. In reality, the road to fitness is paved with knowledge and firm principles; informing readers about mastering both of those building blocks is my goal.