Expert: Bonnie Hardie - 1/27/2008

Question
QUESTION: hi, I would like to know, in order to lose a bit of weight and tone my body, how often should i do strength training? I do not want to look too bulky as i am only 18 and a girl. I hope to hear from you soon.
Thank you for your time,
Fatima

ANSWER: Hi Fatima-thank you for your question.
You should do strength training 3-4 times a week-also do 20-30 minutes of cardio.
Make sure that you are doing exercises for all body parts:legs,arms,chest and back.You do not have to worry about getting bulky-the women that look bulky lift extemely heavy weight several hours a day for many years.
Make sure that you drink plenty of water-eat more protein and carbohydrates-less fat and sodium.
       Thank You,
         bonnie

---------- FOLLOW-UP ----------

QUESTION: Hi Bonnie,
Thank you so much for the reply to my previous question.
I am confused regarding the resting period between strength training workouts. I have read numerous articles which say that strength training for overall toning should be done every alternate day, is this true? I feel that if i do not do strength training i have not had a good workout. I include cardio as well as other toning exercises everyday. I hope that you can advise me on what to do as I am obviously confused!!
Thank you once again,
Fatima

Answer
Hi Fatima,
You are supposed to wait 48 hours between strength training workouts to rest your muscles.The reason for this is because when you lift weights-you are creating micro-tears in the muscles and they need time to rest to repair themselves.
You can have a very tough cardiovascular workout:
try interval training.
For instance,if you are on the treadmill-after you warmup-go for 5 minutes at your normal pace-then go for 60 seconds at a faster pace-then 5 minutes at the lower pace,etc.Just keep going back at forth for several intervals-you will get a very good workout after 30-45 minutes!!
  Thanks-any more questions-feel free to ask,
        bonnie