What's an Efficient Workout?

"Dear Raphael: What do you consider efficient weight training?" --Anonymous

You have to consider your specific goal, but three to four days per week at an hour or less for each session of weight training with a focus on compound movements, excellent form and strategic overload would be considered efficient.

All areas should be worked, starting with the large-muscle groups and working down to the smaller ones. For symmetry and balanced strength, work quadriceps, hamstrings, back, chest, shoulders, triceps, biceps, calves, butt and abdominals. Squats, leg press, walking lunge and leg extensions are great for the quadriceps.

Do seated or lying leg curls for the hamstrings. Dumbbell row, seated row, chin ups, lat pull downs and back extensions are good for your back muscles. The incline press, bench press and dumbbell press work your chest muscles. Do dumbbell overhead presses, lateral raises and rear raises for the shoulders.

Lying curl bar or dumbbell extensions and cable push downs are great for the triceps. Perform dumbbell curls and barbell curls for your biceps. You can do seated and standing toe raises for the calves, squats for the butt and double crunches and hip lifts for your abs.

Rest and recuperation is also important and any muscle group should never be worked on two consecutive days.

A drug-free competitive bodybuilder and 2005 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.

Looking for more information?Visit eDiets and Raphael’s support group (Fitness For You) for interactive support! We all know fitness is a vital part of living a healthy lifestyle -- let Raphael and eDiets help you on your way!

Do you have a fitness question? E-mail Fitness@eDiets.com.