But I don't WANT to look like a fitness model!

This is for my girlfriends, who desire a toned, lean, feminine physique, one that favors more of the "celebrity" look, if you will, rather than the ripped, muscular builds on the models that grace the cover of the most popular fitness magazines. I've spent years, literally, with my head buried in fitness articles put out by these popular and trendy fitness experts, utilized a large number of the hot DVD weight lifting programs on the market and done a gazillion squats and lunges using heavy weights as well as pushing out high reps with those same heavy weights to build muscle (but not too much!) and burn fat. I did the same with exercises for my biceps and triceps to avoid having "granny flappers!" :) Have I lost weight and built muscle? Sure! Did I create the body I was really seeking, ultimately? Somewhat but not exactly. While I do have a toned, muscular body and very little fat, I would really prefer a little more of the "Bond girl" look verses the fitness model. Now, I know that is practically cursing in today's fitness industry! I am not promoting anorexia or severely underweight and unattainable bodies. What I have discovered through my own experience, is that even though the industry tells us not to worry, You won't bulk up because "you don't have enough testosterone" in your body as a female, they can't tell that to my biceps or quads! When I practice lifting heavy weights to fatigue with those high reps, my muscles get larger - PERIOD. However, if I cut back the reps to only 5-6 and do them slower with less "pump" and rest in between those sets, my arms are toned but I don't have the Popeye look. If you are looking for the Popeye look, as a woman, keep pounding out those high reps, going as heavy as you can, and reaching failure every time - lift until you cannot lift anymore and you will be pleased with your budding muscles! Disclaimer - of course genetics are involved in this process. There are the slight body types that have a very difficult time building any muscle and may find this principle doesn't seem to apply as readily; always know your body and modify your workouts accordingly! For most of us, if we pump our muscles and do so to failure, consistently, we will gain size in the muscles we are working. If you are not eating a strict, clean diet with a steady calorie deficit, that size will be added to the fat that is already taking up space on your frame and you will see the results. So...my recommnedation is to add HIIT - High Intensity Intervals to your routine 3-4 times per week, such as 15-20 minutes of 1 minute walking at 3.5 and one minute running at 7 (only an example- modify to your fitness level)followed by 10-15 minutes of walking at 3.5-4.2 for example, aiming for a total of 30 minutes. Add some steady state cardio sessions a couple of times into your week(longer power walk or medium paced 5.5 jog as an example) if you actually need to LOSE unwanted muscle, on purpose :) for 45-60 minutes. Otherwise, if you just want to burn fat, use fewer reps (3-5 sets of 5-6 reps) for your upper body and let cardio do your lower body work. Done properly, HIIT (the 15-20 minues 3-4 times per week) followed by steady state cardio (10-15 minutes) can give you the results you want with lean, toned legs and a nice firm bottom! If you feel your backside and legs MUST have added work, add one day per week of leg/butt work. Absolutely no more is necessary unless you want added size in your hips and thighs. If you have bad knees or ankles and cannot run, find another method such as the elliptical to do HIIT and take some long, brisk walks several times a week. Sometimes we have to get creative! Check out Rusty Moore's Visual Impact for Women http://visualimpactforwomen.com/ and see if his fitness blog doesn't make sense to you like it has to me! I will continue to report on my summer routine and give updates! I'd love to hear what you are doing, regardless of whether it mirrors mine! Let's be fit4life! Still Climbing, Cher