Hello, I'm a 5'5" 140lb. female. Body fat I do
not know but I'd assume it is not a pretty number though.
I have a question about weight training.
I practice Ashtanga yoga 5 days a week for roughly 2 hours,
I am working on completing primary series.
I was wondering how much, if any, weight training I need to
incorporate into my life to see some weight loss and toning?
I know yoga has minimal cardio benefits and I know how to
compensate for this (I run, sorry - white lie, I jog) but I am at a loss as to
what sort of and how much weight training I need to work into my life.
Any advice you have is greatly appreciated. Thank you kindly - I hope you're
having a lovely day.
Weight training is something which people tend to respond to differently.
Since you do not know your body fat percentage you will not really be able to
see exactly what your weight training regimen is doing for out.
It is a very good idea is to get an Accu-Measure skinfold caliper for estimating your body fat.
It is very easy and convenient and can tell you if your exercise program is
getting you the desired results.
Weight training is great to incorporate in anybody's exercise program.
It is recommended to weight train 3-4 days a week to get the most benefit.
The time you spend weight training depends on your intensity. If you
have proper exercise selection and challenge your body with the proper
intensity, you can get good results in 3 days a week for 30 minutes.
On the other hand, if you perform weight training incorrectly, i.e. use too
light / heavy weights, rest too much, improper exercise selection, you may need
to exercise 60 minutes 5 days a week to get the same benefit.
Focus on exercises with large muscle groups, i.e. chest press/push-ups,
pull-ups/lat pull downs, leg press/squats and after a month you may want to
perform exercises which work
more than one muscle group to get the most work in during your 3
days a week.
Congratulations on your completion of the primary series of Ashtanga Yoga! With Ashtanga yoga and weight training along
with a bit of cardio and a healthy diet, you should be able to tone up.