i want to add strength training to my work out, but i need help planning what to do?

i want to work my abs upper arms and thighs, for my abs i like to do those scissor crunches, but i don’t know how many is good to do. i need to know how many reps to do with whatever i’m working, please help, also, how many days a week should i do this, right now i exercise 6 days a week, 4 on the elliptical and 2 on my bike.
i want to tone up not bulk up

First and foremost: You mentioned wanting to tone not bulk. It is VERY hard for females to “bulk” while strength training without the use of pro hormones. Most large muscular women are most likely on something.

Second, it is very important to train all the muscle groups not just select few. Some reasons are: Have you ever seen body builders with huge upper bodys but chicken legs? Or runners with great legs but no upper body? It looks silly. Another reason is that training say biceps and neglecting triceps (an opposing muscle) can lead to injury.

Overall your total image will reflect on your training as well. If you work all the muscles you will look great!

I suggest weight training for beginners approximately 3-4 times per week for about 45 minutes. Say Mon-Wed-Fri- Try alternating upper body one day then lower the next. Also train the larger muscle groups first. You will achieve greater results!

Also try to work in some cardio (20 min) on days like Tues-Thurs-Sat, this will also help to avoid “bulking up” and help with the lean look if that is what you are after.

Remember, you can also work your abs EVERY day for years and not show results. Diet is also an essential key to fitness and looking good. You can have the worlds best abs under 2 inches of fat. This is also why toning all areas of the body is essential.

Lance Armstrongs Strength Training Workout

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