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2003/11/21, 11:09 PM
I have a question for the gals out there! I've been training with free weights for about 3 years (out of which had to take a few months off as gym facilities were not available). Recently, I joined a new gym as a full member and have been attending one of those body firming (using low weights and high reps) that aims to cover all muscle grps within an hour. My question is, if I want toned arms (esp the triceps), should I be going back to my own weights training (increasing weight and lowering reps) or can I still depend on the body firm classes fully for sculpting/toning? I do about 4x30min cardio + 3 weights classes per week + 1 session of pilates!
My BMI approx 19-20. Even though I seem to working out a lot, I'm still having a hard time getting rid of "baby fats"! My goals are jennifer anistor arms and toned abs! Don't wanna look to atheletic/ musculine! Please advise!!!
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2003/11/21, 11:41 PM
Keep your weights up. This will "tone" you faster than any of those high rep low weights. You will lose muscle that way. Your body will adapt to the lesser loads, and the muscle size will diminish because it is no longer needed. The body does not want to maintain muscle, it is work on it, easier to maintain fat. It is programmed for survival throughout the years. Here is a copy of a post I made a while back.
If you're like alot of women, when you think of pumping iron, you visualize that corner of the gym where muscled men grunt and sweat trying to bench press huge amounts of weight. Its easy to understand why women are more likely to hit the treadmill or jump on a stair stepper before they will brave the weight area. But before you count out weights, you should know that achieving optimal physical fitness involves 3 fundamentals, cardiovascular workouts, flexibility training, and, yes strength training. Strength training/resistance training is the most effective way for women to fend off the loss of muscle...and the accompanying creep of flab...that comes with age. Not only does weight training strengthen muscles, it also increases bone density, elevates mood, stokes your metabolism, and burns calories. Whats more, it's never too late to start strength training, and you can continue to do it any age. So ladies, in a nutshell, don't be afraid of the weights. You will not get big and bulky as old wives tales seem to proliferate. If you want all the benefits of increased bone density, looking and feeling younger, and burning more calories by revving your metabolism even when you are not working out, then hit the weights! You will be happy with the results! Good luck to all of you, and hope this shatters a bit of myths out there.
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If you don't stand for something, you will fall for anything....
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2003/11/22, 11:57 AM
bbfit is right, unless you are genetically gifted, you won't bulk up. Women work extremely hard to put on those big muscles, so don't worry.
You are basically doing cardio in the body pump type classes, once you get over 15 reps, you are recruiting different types of muscle fibers and working on endurnace. So, you are doing a lot of cardio , which is good for wieght loss, but may not end up in the toned look you want.
Pushing weights that challenge your muscles in the rep range of 8-10 is going to get you faster toning results than all the cardio in the world.
The other factor is your diet, which plays a huge role in how your physique looks and responds to exercise. Many women think they eat right, usually meaning they eat low calorie, low or fat free and not enough food.
jennifer Aniston is very thin, and she may have a completely different body type than you do. Strive to be the best version of yourself that you can be.
jennifer Anositon follows the Zone diet, not a terrible diet. Maybe you want to check into it. Otherwise there are lots of people here with good info on how to eat to achieve your goals.
Good luck!
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"To be able to go to the gym and train hard is a joy and a privelege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privelege and blessing, and revel in it."
Stuart McRobert, Beyond Brawn
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2003/12/01, 10:10 AM
Could you take one of those high rep "classes" the day after weight (lower rep) training as a substitute for cardio or would it be wise to just hit the treadmill? Basically, would your muscles need more recovery time in between? Thanks!
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2003/12/01, 10:43 AM
I don't know about you, but I think doing one of those classes the next day after heavy weights would be too much. What I do is a four day split, starting on Tuesday and ending on Friday, Example: Tuesday, back-biceps, Wednesday, legs, Thursday Chest-triceps, Friday, shoulders-abs. I also work some cardio in on those days, either with a circuit or at home in the a.m. But, on Sunday, I love to go to Bodypump. I do a full hour BP class, which includes abs. Monday then is rest or cardio, then back to the heavy weights on Tuesday. It's just a great way to throw in a bit of variety, plus it's just a lot of FUN!! The day of rest or cardio before and after keeps me fresh both for the class and for the weights. Try it!
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Quoting from oliveu2:
Could you take one of those high rep "classes" the day after weight (lower rep) training as a substitute for cardio or would it be wise to just hit the treadmill? Basically, would your muscles need more recovery time in between? Thanks!
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2003/12/04, 08:43 AM
I'm trying to trim down a lot and I can't lift a lot of weights, I gain muscle very fast and i do look bulky. I started doing squats with only 20lbs and I gain 1 1/2 inches on my thighs in 31/2 weeks, so I do a lot of plyometrics. For my arms I jump rope and that cuts up my arms. But I think my body will get used to this right?
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2003/12/04, 09:28 AM
Jump Rope = Cardio = Burns fat = Makes you cut.
Weight training = Builds muscle = More muscle burns more calories = Easier to lose fat.
High reps/low weight does not build muscle, it just makes you able to endure more and builds lactic acid resistance. Low Rep/ High weight builds muscle, just like BB1 said.
Hope this helps to accentuate what some of the others have said.
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