| bride12/2/06
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Hello everyone,
I am a 25 year old female and I am 5 3 and I have about 12-15 lbs to lose...I am a medium/large build and I am curvy and athletic!!!
I am not sure if I should be lifiting weights are not...I do have a lot of muscle...I have a workout plan of 2 days a week i hour of cardio...2 times a week weights for upper body from 12-20 lbs and doing 2 sets of 6-10 reps...not doing lower legs b/c I will be running or doing the eliptical after lifting...what do we think????
or should i just be doing cardio only? |
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Mon Oct 22, 2007 9:38 pm |
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| oldpjams
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| You should be doing aerobic exercise 4-5x week. You should be doing resistance too, yes. |
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Mon Oct 22, 2007 10:21 pm |
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| bride12/2/06
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| oldpjams...I am not sure what u are saying......???? is my workout ok...I am getting cardio 4 times a week... |
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Mon Oct 22, 2007 10:24 pm |
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| oldpjams
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| I read your first post to mean that you did cardio on two days and weights on two days. So you are doing cardio on two days and both cardio and weights on two other days? That's OK. You could add a fifth day of cardio or a long walk on the weekend. You need weights to maintain lean muscle and keep your metabolism high. |
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Mon Oct 22, 2007 10:35 pm |
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| beanieh
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Lifting lighter weights for more reps will help you tone, but not become beefy. And, more muscle mass means easier fat loss, so I would definitely keep some resistance training in your workouts. You will not get really bulky unless you are taking steroids, as women don't have enough testosterone to generate that bulk.
I would suggest doing 2-3 sets of 15 reps, making sure you cover all the upper body muscle groups (biceps, triceps, shoulders, chest, back -- both upper and lower). Don't forget those abs, either!!! I see that you are including cardio after the weights, and that is good. Make sure you get at least 30 minutes on those machines.
I think your workout plan looks good. Don't be afraid to lift weights! You will be so happy with the results! |
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Mon Oct 22, 2007 10:37 pm |
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| bride12/2/06
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yes i do do cardio after i lift...so it is a total of 4 days a week with cardio and then my hubby and i are going to start walking for an hour so i will get 5 days in.......
is it ok to do the higher weights like 15 20 lbs for lifting? you said that i should use lighter weights....I have been doing that for about 2 months and i do not see any better tone in my arms..... |
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Mon Oct 22, 2007 10:50 pm |
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| oldpjams
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| The most efficient way to build lean muscle is with 8-12 reps at a weight that allows you to stop with 1-2 more reps possible. |
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Tue Oct 23, 2007 11:45 am |
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| cheekymo
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OP -
A few months ago, I got rid of the mentality that I have to do more reps with lighter weights. I didn't feel that I was getting any stronger OR more toned. I now use heavier weights that allow me to do anywhere from 8-15 reps (depending on whether I can transition to the next weight). I also use drop sets where I feel I'm really stuck between two different weights. As a result, I have much more tone, but I'm most definitely NOT bulking up. Stick with the heavier weights, IMO.
Also, I'd add in some lower body strength training a couple of times a week - your glutes and leg muscles are the largest in your body. I used to avoid lower body strength training (bad knees), but I realized a while back that I was only doing myself a disservice. The stronger your lower body, the better you will be at all other activities, including the elliptical. It's really important to have strong muscles to support your joints. The key is to find exercises that are safe for you to start with (if injuries are an issue for you) and build up from there.
Since I started lower body strength training, my thighs are smaller than they've been in years - I actually fit into size 12 jeans now :D (I've been as large as a tight 22). I'm definitely gonna keep doing it!
Hope this helps.
Cheeky :wink: |
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Tue Oct 23, 2007 12:46 pm |
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| kntw8
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I posted this in a different thread
Quote: according to my trainer, if I can lift the weights 20 or more times easily, the weights are too light. If I can only do 4 or 5 lifts they are too heavy. So I do the 3 sets of 12 that are fairly comfortable for me, with good form, however the last rep or two are tough.
Once a certain amount of weight is too easy for me she increases it (since your strength remains the same if you keep your weight the same.)
I also work all my muscle groups. (she is a task master!)
Hope this helps. |
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Tue Oct 23, 2007 2:01 pm |
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