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I would increase reps...but that's because I am a wimp. lol.
I think if you increase weight and decrease reps you actually gain more muscle...which weighs more than fat. if you increase reps with a decreased weight you just tone up. so thats what i would do is just increase your reps with a doable weight!
What Ms. Teddy said is correct. They tell us that at the gym every day in class. If you do heavier weights, it breaks up the fibers more, which means they grow bigger and repair them. Smaller weights with lighter weights build them up gradually, making you toned but not bulky.
Weights! If you want to lose weight definitely increase weights with fewer reps and it's extremly unlikely you'll get bulky. The vast majority of women are not capable of getting truly bulky without steroids. There are exceptions of course and women who put on big muscle but rare! Like, you'll be Jessica Biel bulky - not bulky at all just defined.
The increase in muscle will make you burn more calories just resting still so you'll be in better shape and will lose more fat.
Increase the reps... I use 5lb weights and do as many reps as I can. You want to have tone body parts... I just want really tone arms for my wedding. :)
Increase reps. You want to build lean muscle, not bulk. Trust me. That's what you want. When I was intending to go into the navy, my recruiter (an ex-navy baseball player) said that that's the best way to lose weight and not become super muscular, which is what the goal is, I'm sure.
Hey
Increase the reps. If you want strength then you increase the lbs lifted and do less reps. If you want to be toned/loose weight then 100% do more reps (12-15 reps) with proper form. Having said that... you should be struggling on the last 4 or 5 reps. If you are not just add a couple lbs but do not decrease reps.
:) good luck!
When I was learning about weigh training, I was told that the best technique is to "extinct the muscle". If you want to get stronger and build muscle (it is rare that women develop bulkiness), you want to use higher weights and fewer reps. High reps at lower weights basically just makes you have to work a long time for basically the same goal: wearing out the muscle so that the fibers tear and have to heal, forming new muscle tissue (or muscle extinction).
Also, I've read a couple of places that while weight training is excellent for you in terms of balance, cardiovascular health, mental acuity, stress mgmt, etc. it takes A LOT of work to develop enough muscle to really see a difference in weight loss. Basically the only thing that really results in weight loss is calorie restriction (yeah, I was bummed too!). I read something to that effect in both Gina Kolata's book, Rethinking Thin, and in this NYTimes article:
I'm always interested in weight loss tips, ideas, etc. given my personal history with losing and maintaining weight loss. I think that article also says that exercise helps you maintain weight loss once you have it off. In the end, lifting weights in any form on a schedule is good for you:)
Good luck!
Definately increase weights! You should not be able to get through your reps without any struggle- iyou should feel a significant burn. You will not get bulky as women rarely do without "help".
Good Luck!
As snow mentioned, I believe that nutrition trumps excercise in terms of weight loss. But, you want your workout to be worth something! I actually love lifting weights and read a lot about it. Definitely increase the weight!! It is really difficult to gain a lot of muscle without eating a lot (like thousands of calories) or taking steroids. So, keeping calories in check will prevent much muscle gain.
In regards to reps, it ain't lifting "weights" if you can do it 50 times. (To me, its also really boring.) Our bodies need to be continuously challenged to keep getting fitter. Think about it--you could keep adding reps so that your workout lasts forever!! So, when weight lifters talk about "low" reps, they are talking less than five. (Think of the power lifters in the olympics who lift once.) If you are staying up in the 8-15 range, that is fine for general fitness. So, the last few reps should be tough. When I do 15 reps at a tough weight, it is a major cardio workout too!! Women regularly lift much more than 5lbs--about lifting children or grocery bags or shopping bags on a shopping spree!! Over the last few months, when I was going to the gym less, I noticed how much more difficult it was to drag my groceries up to my second floor apartment.
Now, if you have a particular body part that likes to grow (ahem, my thighs) I would avoid working those out as often. So I don't hold back on any upper body weights, or even things that work my hamstrings or glutes, but I will hold back on anything that works my quads because they do put on muscle faster than the rest of my body. A few of us in the workout buddies group is doing "new rules of lifting for women" which explains a lot of this much better than I could!
Increase the weight!
It's a common misconception that women bulk up easily. More reps faster will make you leaner, yes, but to get definition and results faster, I'd increase weights. To really add in the one-two punch, do your workout in a circuit style so you're combining cardio and strength. It'll make your strength more effective because your heart rate will be higher.
I"d honestly say that if the advice your trainer gave you isn't helping then either increase reps or start increasing your cardiovascular workout (aka running)! That's the best way to lose weight. Lifting for the most part only creates muscle definition.
I am just finished up P90X, and Tony Horton recommends that to increase muscle size, use a weight where you can lift 8-10 reps (and start feeling the burn at rep 4) or for a more lean look, 12-15 reps (with a burn starting around 10-11). Like another poster said, lifting 50 reps of a small weight ain't going to do much for you. I really wouldn't worry about bulking up - it's a common myth that women who lift weights will look bulky. Right now I am lifting between 10-20 lbs for arms and back exercises, with shoulders and tricps between 5-8 (these are my weaker muscle groups, and I had to start low), and I am definitely not bulky, but my arms, shoulders, and back look DARN good ;). Lifting weights, used in conjunction with a cardiovascular workout and healthy eating, is a weight loss tool for success. I usually alternate lifting days with cardio days. Good luck!
(Disclaimer: I'm not a trainer, but have been lifting weights for a long time.) I think your strategy should depend on what your individual body tends to do. In my case, even though few women tend to bulk up when they lift heavier weights, I'm one of the rare breed who gets bigger. After increasing the weight I lifted over a couple of months, while I was seeing awesome definition, my upper arms were also becoming noticeably bigger, to the point where sleeves that had fit previously were getting really tight. At <7 months from my wedding (how in the world did THAT happen?!), I'm finally admitting defeat and hiring a trainer who will hopefully tell me how to get stronger but not bigger.
In your case, since your wedding isn't for a while, I'd try one strategy and see how it works for you. If it's the wrong option, you should realize it within 6-8 weeks and be able to switch to a program more in sync with your goals.
Women can't really build bulky muscle that easily. SOME do, but most really don't bulk up. It's not in our genes to do it. You need more testosterone than women have. Or you have to work out a ridiculous amount to bulk up like those freakish few weight competitors at the gym (two are popping into my head and they are manly looking! and have huge veiny biceps)
That all aside--I lift some substantially heavy weights for a woman. I'm not bulky but it burns more FAT than lifting like, 5 wimpy little pounds for a few minutes. Plus it gets SO BORING. All those reps are like "snooze". I do a lot of lean exercise type stuff, too, like pilates, but to burn fat off my body (particularly my upper back), i bump up a few pounds when I weight train. I was sticking to a lot of light weights for awhile but wanted to trim some upper body fat off my back before the wedding. I jumped up 5, then 10 pounds and one day i was stretching and was like "woohoo hard muscles!". I was pretty psyched.I was scared to go up that heavy but the gym instructor recommended it and she is VERY lean but very toned and lifts heavy weights.
Also when you lift heavier weights, it's more cardio than a bunch of lighter weights. My dad freaks out about me lifting weight--says i'll get manly and bulky, but it's just really not possible! Plus i strain and sweat more under heavy weights. I can clock in about 700 calories burned in an hour of weight training. That's pretty darn good b/c i keep my heart rate above 150 and spike to 180 often.
I take body pump class, which is a 1 hour weight lifting class. It's about 4 minutes straight per body group--like you'll do 4 minutes of squats with 3 20 second breaks and I'll stack 40 pounds onto my bar. 40 pounds isn't a lot, but it is over 4 minutes of squats. Just to give you an idea.
I've always heard that you should increase the weight. Like snow said, increasing reps basically accomplishes the same goal, just takes longer.
What I've always been told is that you should do no more than 10 reps, but the 9th and 10th reps should be really difficult for you.
increase reps - but you should always shoot for about 10-15 reps - anything more than that the weight is too light for you, anything less than that its too heavy for you.
so kinda both really?
dont worry you wont get bulky - women dont get bulky like men without supplements or steroids.
Okay I should add that I do a cardio workout about 3-5 times a week and do a circuit of weights (3 times a week)... I also do a little core (more like the plank exercises)...
And I have been lifting for two weeks and definitely notice a change (my calves are looking amazing) and getting stronger but I still need more defining.. Here's what I do
Leg Presses (120 lbs 10-20 reps depending on how I feel)
Heel Presses (120 lbs 10 reps)
Row Machine (40 lbs 10 reps)
bicep curls (40 lbs)
tricep machine (40 lbs)
chest machine (40 lbs)
lateral machine (50 lbs)
another machine (50 lbs)
ab curl machine (50 lbs)
Wow, @crebre, your workout sounds AWESOME (and exhausting, but in a good way). I also advocate increasing weight & actually cutting down your cardio or limiting cardio workouts to intervals (1min go hard/2min go easy, for 20 minutes). I'm no trainer, but I'm basing this advice on the following sources:
All of the above advocate equal or more weight-training than cardio &, as PPs have said, tell me that it's insanely hard for most women to bulk up. And, the more muscle mass you have (and muscle does weigh more than fat), the more calories you burn. So, for a while, you may not lose weight, but the results will be amazing. When your weight plateaus, measure progress by inches (as in inches lost, around your waist, hips, thighs, & bust - back fat).
Last, I'm also speaking from experience...I have followed this advice for just ONE week, at 3 times a week (and didn't eat all that healthily in that week - it being Mardi Gras & all) & I lost 2.5 pounds (which is 50% of what I lost in FOUR weeks of doing 90% cardio, at 5 times a week)! The proof is in the pudding...
I have heard that it is better to increase the weight for the reasons mentioned above. Having said that I don't really like doing weights so I do Body Pump classes instead. I know a lot of men don't like Pump classes because they are low weight high rep, but I really find them fun, there is no way that I would spend an hour doing weights but I will spend it in Body Pump.
@Cre, you should get off the weight machines. Switch to free weights. Seriously. You'll work out MORE muscles. I was told that weight machines are just not as good as free weights, the trainer got me to switch, and next thing you know i was getting stronger all over and leaning out more. You'll use your core more and your muscles more.
Honestly, you'll see more definition when you lose the weight via cardio (which you're doing! yay!) so just keep it up. Think about adding some pilates to your work out (abs of steel baby!) which will add more definition to your whole body (i went from stocky basketball player to what i am now by making changes like i've mentioned). Do you do circuit cardio? Intervals take the fat off SO FAST but i hate them with a passion. It's nto fun, but it's a solid 30 minutes. What about spin? It makes your legs and butt super toned and fabulous looking if you can get over the sore crotch for the first two classes (i bought a padded seat cuz i'm a wank about that area).
Do you have a body pump class you can take? It is the BEST weights class ever. It's a lot of reps but it's whole-body. Most women start out with 5 or 7 pounds on each side of the bar and work up, but it took me a solid 3 weeks of going twice a week before i could start adding. It's realy tough and it's a major cardio burn, too. I clock in 700-800 calories burned per class, based on my heart rate monitor watch thingy i wear.
@ej: hey ej :D my gym has zero classes, it's only the weight machines, free weights, and cardio machines. but it's less than 2 minutes away which means i go a lot more. i took spin and pilates classes at home and enjoyed them but i never saw any results from them. I think it was because I didn't add any weight training in.
@ms. pascua: i do the cardio on the lovely elliptical or cross training machine if the elliptical is busy. i usually go on the weight loss intervals. I think it's like four minutes of flat (but i do an incline of 2-3) and then four minutes of incline (8-10 sometimes 12 depending on how I feel) for 30 minutes. I attempt to do them at the same intensity and sometime's it works (as long as I am listening to good music on my pandora lol)
@simpleandchic: the body pump sounds fun but I think my assertive side wants to pump weight next to the big guys lol. I think that's why i enjoy the weight machines at such weights because I can push as hard as the guys. i find it hilarious when skinny women or buff guys get on next to me when i'm on the cardio machines (attempting to keep up, M doesn't believe me but I told him each time I'm in there a 100 lb woman gets on the machine next to me and goes really fast, I keep up my intensity and warm up and then I start going and the woman is puffing and huffing. i think to myself if you're coming over here to prove you're in better shape than this fat girl, man have you got something coming to you) but again i'm pretty competitive lol
What about adding free weights at home? I use little 8 lb weights in conjunction with the Shred, and the results have been way better than machines. Also, I can finally do push-ups! (I know, I'm ridiculously weak in upper body strength, haha.)
@lily: they have free weights at the gym, i just don't want to do them without some one showing me the proper way (i'm a dork like that).. maybe next month i'll be able to afford to hire a personal trainer or take a boot camp class, the problem now is that all of my extra money is going towards my advertising budget.
I feel you! I had an amazing gym membership I just couldn't justify after senior year of high school - funny how expendable income goes away. ;)
Honestly, I know that the Shred is thrown around all the time, but it's so doable and only about $8, I think it could be worth it even if you only do it a few times a week. I bought the hand weights at Wal-Mart for $15 total. Most of the moves in the Shred are resistance based (plank, etc) anyway, so the weights just add extra toning.
i don't do well with video workouts. i am totally not motivated to do them. i just sit and watch them on tv. (seriously i do)
I started a weight training course 3 weeks ago and he said, when I said I wanted to get leaner and lose weight, that I ought to be adding weight every two weeks, at the least frequent because your muscles get board with the workout really quickly. You should be doing 10-15 reps, where the last few are really difficult so that you exhaust your muscles, which helps make you stronger. I do 3 alternating days of cardio (30-60 minutes depending on how much time i have that day) with 3 days of weight training (about 60 minutes each sessions, which covers around 15-20 different exercises 2x15 reps each with short periods of rest between). I have not lost any weight, but my FI says I feel smaller in his arms and I can already see definition creeping into my arms and legs (which is awesome on my big body)! Muscle weighs more then fat, so adding weight lifting (or adding more weights) can sometimes keep your weight the same, even though you are losing fat and gaining muscle.
You should be doing more than 10 reps. Shorter reps with heavier weights is to gain muscle and higher reps with lighter weights is to build lean muscle and tone. People often think that lighter weights means 5lbs and thats just not true. 5lbs for most women that work out is just not effective. It just needs to be a managable weight that you can do 12-15 reps with. Also, I think even more important than the amount of reps is the way you do weight training. Circuit training is the most effective way to burn fat and fast! Instead of taking rests inbetween make sure you are constantly moving! I promise you by the end of your weight lifting you will feel like you did cardio. Also, although its true that women do not "bulk" up fast, doing too much heavy weights can definitly lead to muscle mass that is not wanted especially in your legs.
For weight loss, focus on cardio more than anything else. Weight training will help tone and strengthen, but there's no point in strengthening muscles that can't be seen without actual weight loss.
I'm not sure what you like, but find some kind of cardio that gets you excited. If you don't like running, then it'll be hard to lose weight that way becuase you'll have less motivation. But you can try anything! Kickboxing, swimming, cycling...the lsit goes on. I prefer to run (just cause it's the cheapest and most easily accessible form of cardio).
am i strange to want runner's legs and not lean ones?
when i was thin this is how my legs looked and i loved it... the power etc and my calves looked amazing in heels
@missbinner: i do cardio 3-5 times a week. i really don't like classes etc, i'm a big i'll do it myself etc (for some reason i have self motivation and don't really care to talk to anyone in class or be in a class with anyone else. my personal motivation is actually watching my developing muscles move on the machines, like i can start seeing definition and i spend the entire time watching my legs, etc.
@crebre: runner's legs are GAWRGEOUS (nice calves, defined quads, firm gluets)...I'm a fan. As a former track runner (high school & college - until my ACL tore), the way you get these legs is through strength training. Serioiusly. We did 3 days a week of strength training or intervals, and only 2 days of "endurance" training. With true intervals, you want to change your intensity, not keep it the same (same intensity = endurance, opposite of intervals). The point of changing intensity is to trick your body into running "inefficiently" so that your muscles & fuel system (calorie burning system) burns more calories...when your body runs efficiently (ie. when it catches on to what you're doing, like in endurance exercise), it will burn less calories.
That being said, I think all the advice given above works well, even tho' there have been opposing opinions. Really, it's about what works for EACH INDIVIDUAL's body. Try to spare the money for just ONE session with a trainer & have hiim/her assess your body, your goals & the best program for you to do on your own for your goals. All of us here are telling you what works for us, but we DON'T have YOUR body. Even if the PT session is expensive, it will be a better use of your gym time to have a personalized program for you to do on your own than to spend the next 10 months doing a bunch of workouts that may not get you the results you want. It's TOTALLY worth it. FI & I have cut out our cable & just watch free networks or Hulu so that I can afford my gym membership & got my free PT session so that she could help me create my program that I do on my own to reach my goals.
Good Luck!
Sorry, don't have time to read the entire thread, but I have heard the latest is to do one week with low weight/high reps, and then the alternating week with increased weight but less reps. This is more for women to slowly increase strength but also just tone.
@cre---ooh, after reading your last post, you should totally start doing free weights!!! Mostly from the motivational, psychological point of view!! I like classes because I'm social, but I love lifting because I feel so badass!! :-D I pretty much taught myself using videos and articles online (all free), and multiple trainers at my gym have commented on how good my form is.
And, it is much tougher to do as much weight as you're doing on the machines, which may effectively force you to be doing lighter weight. But you'll be working more of your balance and coordination as well. It would also let you work the same muscles from different angles, instead of the same motion on a machine. (Again, allowing you to challenge your body without increasing weight.)
Your workout now is hard core!! One thing I wondered is if you should be pushing yourself more on some of your excercises. For chest or back (rows) excercises (larger muscle groups), you should be able to do much more than for biceps or triceps (small muscle groups).
@tracey: i have no strength in my arms (nada zip nilch nunca) lol but I am slowly working on them.
@mspascua: i actually had a session with the PT and this is what she offered. I think next week I will pay for another session and maybe have an assessment once a month to amke sure I remmain on the right track. btw i have found my body inspiration.... strong and muscular but still soft.
I increase weight and remain in the 12-15 rep zone when working on my muscles. So the first week I did P90X which is a fitness program (not just weight lifting) I started at 3lbs, next week 5lbs, 7.5lbs etc. etc. That way I'm both working on developing "lean muscle" and creating new muscle tissue.
Does that even make sense? I don't know, but that's what I do- and I'm definitely more toned.
@crebre: Awesome plan...it's what I'm doing, too (if I may toot my own horn - "toot, toot!")...PT & I will meet up again after Easter (5-6 weeks) which is about 2months before my wedding. Then we'll reassess what to do for the next 6 weeks & meet 2 weeks before the wedding for any last minute tweaks. Good Luck!
@mspacua: i cannot wait to see your transformation! i am excited about the definition and toning that I am already getting!!! i really liked the trainer but of course now I'm like okay what am i supposed to be doing and i think it would be great to do the weights with her because well i am not worried about the cardio
@azin: yeah it makes sense to me :D
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M says I shouldn't increase my weights but my reps because I will build bulky muscle if I increase my weights and not lose weights or tone. The personal trainer says I should increase the weights and do smaller reps. I have seen difference by increasing the weights every week but of course the scale isn't really moving. The definition is coming though and it's quite stunning to me lol...
What's your take? Increase weights or increase reps at a lower rate?