I have a question I was wondering if you could answer. I am at a halt right now in my workout routine because I am not sure where to go now. I was running 3X a week on the treadmill and doing the Billy Blanks Taebo workout tape 3X a week. I have lost

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I have a question I was wondering if you could answer. I am at a halt right now in my workout routine because I am

not sure where to go now. I was running 3X a week on the treadmill and doing the Billy Blanks Taebo workout tape

3X a week. I have lost a lot of weight and now I feel I look to thin. I am 5’4 and weigh 110 llbs. I want to build

muscle weight and tone but not too much that I look like a guy. I mostly want to work on building my shoulders and

glutes. Do you have any suggestions?

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You should really focus on your nutrition. What you eat is just as important as working out. You need to eat 1 gram
of protein per pound of bodyweight each day. For protein eat foods such as: beef, chicken, turkey, fish, eggs, milk,
protein shakes, etc. For carbs eat foods such as: bread, rice, cereals, potatoes, pasta, fruit, vegetables, etc. Eat a small
meal every 2-3 hours. You also need to drink at least 8 glasses of water each day to help keep your body hydrated,
help with digestion, rid your body of toxins, etc.

You should cut back on your aerobic exercise because you have already lost all of the weight that you needed to lose.
Now you should focus on strength training to add lean muscle tone.

Here is a sample workout routine that you can follow.

Day 1:
Bench press 3 sets of 10 reps (for the chest)
Pull downs 3 sets of 10 reps (for the back)
Military press 3 sets of 10 reps (for the shoulders)
Crunches 3 sets of 25-50 reps (for the abdominals)

Day 2:
REST

Day 3:
Squats 3 sets of 10 reps (for the quadriceps)
Leg curls 3 sets of 10 reps (for the hamstrings)
Barbell curls 3 sets of 10 reps (for the biceps)
Triceps push downs 3 sets of 10 reps (for the triceps)
Standing calve raises 3 sets of 15 reps (for the calves)

Day 4:
REST

Day 5:
Repeat Day 1 workout

Day 6:
REST

Day 7:
Repeat Day 2 workout….etc….

With this routine you workout every-other-day and alternate the two workout routines. The weight that you lift for
the first couple of weeks should be light enough so you can complete the repetitions with ease. Then gradually, over
time increase the amount of weight that you are lifting. For the first set of each exercise, use a light weight to warm
up the muscles and prevent injury. For the other sets, increase the weight so that you have to work hard to complete
the required repetitions.

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