How many days a week is it safe to...
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Losewtforlife4him wrote: »And using light weights 3-10 lbs have produced amazing results thank you!
If you're pleased with what you've accomplished so far then that's great op. What everyone is trying to convey though is that...if as those weights are getting easier to handle (which they will) and you keep gradually increasing the weight to make it more challenging again...you'll get an even better result. The trick to strengthening/tightening/firming/or toning if that's what you prefer calling it is to keep moving up in weight. You'll keep reducing fat while getting stronger and more firm. That's what you're after...right?
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You could technically workout the same bodypart every 24 hours, takes the CNS roughly 24 hours to recover completely. Would I suggest this? Probably not unless your a competing athlete and need to have that 1 lagging body part catch up. Muscle fatigue does play part in this but what I noticed from doing workouts often, I get less sore. I've done the everyday squat challenge after work outs and while it was taxing I didn't feel like I was over stressing my CNS (look up symptoms of central nervous system fatigue to see what it feels like).
At the end of the day do what you think is best for you. If you think you need a break take one, see if that helps.1 -
Losewtforlife4him wrote: »And using light weights 3-10 lbs have produced amazing results thank you!
You also lost weight the past few months, correct? That is the primary reason you look more toned - everything else is incidental. Light weights produce minimal muscle growth.. probably not enough growth to prevent the skinny, undefined look you mentioned. That's why most good trainers recommend progressing to relatively heavy weight.
About the programs you mentioned, if they claim their exercises lean out particular parts of the body, they don't understand human physiology. Or they are just telling people what they want to hear.. which is deceptive.
Anyway, check Youtube for "trapezius stretch" - see if that helps.
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What's the point? To sell exercise videos and products and make lots of money.Losewtforlife4him wrote: »I know that the fat loss would be showing the muscle more however what would the point be in all of the exercises that people come up with such as fitness blender, Denise Austin arms, etc. if they didn't work?!
Ever seen a Bowflex commercial, with the big bodybuilding dude and the woman with the tight, lean, muscular body? Protip: they didn't get that way using a Bowflex machine.
What do I say to that? Skinnyfat and/or lack of muscle mass. If they have no muscle definition, they definitely don't have 0 fat (and nobody can survive at zero fat or anywhere close to it anyway - a woman who is completely ripped will still be around 10% BF). No muscle definition means there's still subcutaneous fat covering the muscles.Losewtforlife4him wrote: »...I've seen lots of thin people with no muscle definition in their arms and they have 0 fat, so what do you say to that?...1 -
I am a female and have been doing light cardio, by this I mean no more than 30 minutes a day, and the remainder is strength. I lift 10 pound weights as a minimal up to fifteen. My strength is anywhere from 30-60 min. A day 6 days a week. I am not bulky! I have great definition a flat tummy (after two kids)! I have lost 19 lbs in 2 mos on a 1560 cal "diet"! I really just eat healthy, but never tell myself or anyone I'm on a diet because I'm not! I do squats, lunges, plies, (all with weights) strength training is the key! You won't look like a man! Promise!
I'm sorry, 10-15lbs isn't exactly strength training, more like weighted cardio.
On a separate note, OP check your posture when using the computer. I found that most of my neck pain came from poor posture when working on a computer, rather than strength training.1 -
Just your arms? What about upper/lower back, deltoids, pecs, quads, glutes, hams, forearms, traps, calves, abdominals?0
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I am a female and have been doing light cardio, by this I mean no more than 30 minutes a day, and the remainder is strength. I lift 10 pound weights as a minimal up to fifteen. My strength is anywhere from 30-60 min. A day 6 days a week. I am not bulky! I have great definition a flat tummy (after two kids)! I have lost 19 lbs in 2 mos on a 1560 cal "diet"! I really just eat healthy, but never tell myself or anyone I'm on a diet because I'm not! I do squats, lunges, plies, (all with weights) strength training is the key! You won't look like a man! Promise!
These are all exactly what I do plus run and bike daily. I've lost 25 lbs in 3 months and also have flat abs and also have 2 kids, lol! Not bulky at all but don't want to get that way as some people on here make it seem like 3-10 lbs is nothing when I use them for triceps and those kick butt!! At least mine, haha! I'm talking exercising my arms to the point of fatigue if that's possible? It's from a fitness blender workout that totally works. Some other person commented about whether or not I do just arms. No...I'm doing ALL of it. Biceps, triceps, using my own weight also to do the tricep dips, push ups, etc but also using weights with plies, lunges, squats, etc.
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singingflutelady wrote: »Losewtforlife4him wrote: »Cherimoose wrote: »Losewtforlife4him wrote: »Lots of reps at extreme low weight generally doesn't equate to too much.
Of course low weights without progression won't make you stronger either.
If your body needs a break it will tell you. Part of lifting is listening to it.
It's definitely working as I have tone and definition now so that's a good thing.
That's probably from overall fat loss.
Tone and definition would be from sculpting the muscles using weights. Fat loss is from diet. Both together definitely help!
you can't sculpt your muscles. If you want muscle growth you have to use a progressive overload program. Doing the same thing over and over isn't going to make you stronger or change your muscle size. It's pretty much an endurance exercise.
Are there any online workouts that you would recommend?
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Losewtforlife4him wrote: »Muscleflex79 wrote: »Losewtforlife4him wrote: »Muscleflex79 wrote: »Losewtforlife4him wrote: »And using light weights 3-10 lbs have produced amazing results thank you!
3lbs? I think my water bottle weighs more than that! As others mentioned, 3lbs weights for a million reps will help with endurance, but not muscle building.
Maybe I'm confused with all of this. Sorry. I am not trying to build muscle or be a muscle builder or anything like that lol! Just sculpting and toning and 3 lbs is great for many exercises. Try the fitness blender videos on you tube and tell me they don't work! 3-10 lbs is great for toning arms
yes, you are confused, for starters - 'toning' is not a thing!
Muscle + less fat = TONE
No. It's not no matter how much you want it to be.
Do you lift? What are your recommendations?
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Losewtforlife4him wrote: »Losewtforlife4him wrote: »Muscleflex79 wrote: »Losewtforlife4him wrote: »Muscleflex79 wrote: »Losewtforlife4him wrote: »And using light weights 3-10 lbs have produced amazing results thank you!
3lbs? I think my water bottle weighs more than that! As others mentioned, 3lbs weights for a million reps will help with endurance, but not muscle building.
Maybe I'm confused with all of this. Sorry. I am not trying to build muscle or be a muscle builder or anything like that lol! Just sculpting and toning and 3 lbs is great for many exercises. Try the fitness blender videos on you tube and tell me they don't work! 3-10 lbs is great for toning arms
yes, you are confused, for starters - 'toning' is not a thing!
Muscle + less fat = TONE
No. It's not no matter how much you want it to be.
Do you lift? What are your recommendations?
I started with a progressive strength program called Stronglifts 5x5. There's a bunch of info online.3 -
I second strong lifts. I did that until I became an intermediate and now I am doing a different program.2
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Losewtforlife4him wrote: »Losewtforlife4him wrote: »Muscleflex79 wrote: »Losewtforlife4him wrote: »Muscleflex79 wrote: »Losewtforlife4him wrote: »And using light weights 3-10 lbs have produced amazing results thank you!
3lbs? I think my water bottle weighs more than that! As others mentioned, 3lbs weights for a million reps will help with endurance, but not muscle building.
Maybe I'm confused with all of this. Sorry. I am not trying to build muscle or be a muscle builder or anything like that lol! Just sculpting and toning and 3 lbs is great for many exercises. Try the fitness blender videos on you tube and tell me they don't work! 3-10 lbs is great for toning arms
yes, you are confused, for starters - 'toning' is not a thing!
Muscle + less fat = TONE
No. It's not no matter how much you want it to be.
Do you lift? What are your recommendations?
I started with a progressive strength program called Stronglifts 5x5. There's a bunch of info online.
I will check into this. Thanks!
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singingflutelady wrote: »I second strong lifts. I did that until I became an intermediate and now I am doing a different program.
Haha not sure I'll ever become an intermediate since I've only used light weights but I'll check this out. Thanks!
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singingflutelady wrote: »I second strong lifts. I did that until I became an intermediate and now I am doing a different program.Losewtforlife4him wrote: »Losewtforlife4him wrote: »Muscleflex79 wrote: »Losewtforlife4him wrote: »Muscleflex79 wrote: »Losewtforlife4him wrote: »And using light weights 3-10 lbs have produced amazing results thank you!
3lbs? I think my water bottle weighs more than that! As others mentioned, 3lbs weights for a million reps will help with endurance, but not muscle building.
Maybe I'm confused with all of this. Sorry. I am not trying to build muscle or be a muscle builder or anything like that lol! Just sculpting and toning and 3 lbs is great for many exercises. Try the fitness blender videos on you tube and tell me they don't work! 3-10 lbs is great for toning arms
yes, you are confused, for starters - 'toning' is not a thing!
Muscle + less fat = TONE
No. It's not no matter how much you want it to be.
Do you lift? What are your recommendations?
I started with a progressive strength program called Stronglifts 5x5. There's a bunch of info online.
Uhh...no. Not for me. Just saw a video. Kudos to you guys but this isn't my type of workout. Thanks anyway
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You switch to intermediate programs once you stop consistently progressing in programs like strong lifts. It is not about being able to lift a specific weight so yes, you will become an intermediate one day 0
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singingflutelady wrote: »You switch to intermediate programs once you stop consistently progressing in programs like strong lifts. It is not about being able to lift a specific weight so yes, you will become an intermediate one day
Thanks for the vote of confidence but wow. Looks pretty tough!
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Losewtforlife4him wrote: »singingflutelady wrote: »I second strong lifts. I did that until I became an intermediate and now I am doing a different program.Losewtforlife4him wrote: »Losewtforlife4him wrote: »Muscleflex79 wrote: »Losewtforlife4him wrote: »Muscleflex79 wrote: »Losewtforlife4him wrote: »And using light weights 3-10 lbs have produced amazing results thank you!
3lbs? I think my water bottle weighs more than that! As others mentioned, 3lbs weights for a million reps will help with endurance, but not muscle building.
Maybe I'm confused with all of this. Sorry. I am not trying to build muscle or be a muscle builder or anything like that lol! Just sculpting and toning and 3 lbs is great for many exercises. Try the fitness blender videos on you tube and tell me they don't work! 3-10 lbs is great for toning arms
yes, you are confused, for starters - 'toning' is not a thing!
Muscle + less fat = TONE
No. It's not no matter how much you want it to be.
Do you lift? What are your recommendations?
I started with a progressive strength program called Stronglifts 5x5. There's a bunch of info online.
Uhh...no. Not for me. Just saw a video. Kudos to you guys but this isn't my type of workout. Thanks anyway
*shrug* More weights for me.0 -
Guys, why did you scare her away with Stronglifts. OP, start with New Rules of Lifting for Women. Very popular program. You got this! 1
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MichelleLei1 wrote: »I am a female and have been doing light cardio, by this I mean no more than 30 minutes a day, and the remainder is strength. I lift 10 pound weights as a minimal up to fifteen. My strength is anywhere from 30-60 min. A day 6 days a week. I am not bulky! I have great definition a flat tummy (after two kids)! I have lost 19 lbs in 2 mos on a 1560 cal "diet"! I really just eat healthy, but never tell myself or anyone I'm on a diet because I'm not! I do squats, lunges, plies, (all with weights) strength training is the key! You won't look like a man! Promise!
I'm sorry, 10-15lbs isn't exactly strength training, more like weighted cardio.
On a separate note, OP check your posture when using the computer. I found that most of my neck pain came from poor posture when working on a computer, rather than strength training.
I don't understand this attitude. Strength training: any training that increases strength by gradual progressive overload of a muscle group. The weight could be zero pounds (body weight), 5 pounds, or 500 pounds and it could all be strength training. Weight being lighter than your usual does not make it cardio. If 10 rips or so of any given weight feel reasonably hard it's definitely improving strength. Weights that can be maintained for a lot of rips are not exactly cardio either, they don't improve your aerobic capacity in any significant way. They do cross into the muscle endurance category. I don't understand using "cardio" as some sort of a derogatory term. Cardiovascular fitness is awesome!3 -
Cherimoose wrote: »Guys, why did you scare her away with Stronglifts. OP, start with New Rules of Lifting for Women. Very popular program. You got this!
That one turned me off when I first started. *shrug*
I was asked what worked for me.0 -
amusedmonkey wrote: »MichelleLei1 wrote: »I am a female and have been doing light cardio, by this I mean no more than 30 minutes a day, and the remainder is strength. I lift 10 pound weights as a minimal up to fifteen. My strength is anywhere from 30-60 min. A day 6 days a week. I am not bulky! I have great definition a flat tummy (after two kids)! I have lost 19 lbs in 2 mos on a 1560 cal "diet"! I really just eat healthy, but never tell myself or anyone I'm on a diet because I'm not! I do squats, lunges, plies, (all with weights) strength training is the key! You won't look like a man! Promise!
I'm sorry, 10-15lbs isn't exactly strength training, more like weighted cardio.
On a separate note, OP check your posture when using the computer. I found that most of my neck pain came from poor posture when working on a computer, rather than strength training.
I don't understand this attitude. Strength training: any training that increases strength by gradual progressive overload of a muscle group. The weight could be zero pounds (body weight), 5 pounds, or 500 pounds and it could all be strength training. Weight being lighter than your usual does not make it cardio. If 10 rips or so of any given weight feel reasonably hard it's definitely improving strength. Weights that can be maintained for a lot of rips are not exactly cardio either, they don't improve your aerobic capacity in any significant way. They do cross into the muscle endurance category. I don't understand using "cardio" as some sort of a derogatory term. Cardiovascular fitness is awesome!
How is calling something cardio derogatory? :huh:2 -
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Cherimoose wrote: »Guys, why did you scare her away with Stronglifts. OP, start with New Rules of Lifting for Women. Very popular program. You got this!
That one turned me off when I first started. *shrug*
I was asked what worked for me.
Me too. I found new rules scarier as it is more complicated than SL2 -
amusedmonkey wrote: »MichelleLei1 wrote: »I am a female and have been doing light cardio, by this I mean no more than 30 minutes a day, and the remainder is strength. I lift 10 pound weights as a minimal up to fifteen. My strength is anywhere from 30-60 min. A day 6 days a week. I am not bulky! I have great definition a flat tummy (after two kids)! I have lost 19 lbs in 2 mos on a 1560 cal "diet"! I really just eat healthy, but never tell myself or anyone I'm on a diet because I'm not! I do squats, lunges, plies, (all with weights) strength training is the key! You won't look like a man! Promise!
I'm sorry, 10-15lbs isn't exactly strength training, more like weighted cardio.
On a separate note, OP check your posture when using the computer. I found that most of my neck pain came from poor posture when working on a computer, rather than strength training.
I don't understand this attitude. Strength training: any training that increases strength by gradual progressive overload of a muscle group. The weight could be zero pounds (body weight), 5 pounds, or 500 pounds and it could all be strength training. Weight being lighter than your usual does not make it cardio. If 10 rips or so of any given weight feel reasonably hard it's definitely improving strength. Weights that can be maintained for a lot of rips are not exactly cardio either, they don't improve your aerobic capacity in any significant way. They do cross into the muscle endurance category. I don't understand using "cardio" as some sort of a derogatory term. Cardiovascular fitness is awesome!
How is calling something cardio derogatory? :huh:
Exactly! That's what I don't understand. It puzzles me when some people use it to imply a certain exercise is not up to the standard.1 -
Back to OP. What people here are trying to say is that lifting a light weight many times is not likely to get you the results you are looking for. Lifting a light weight many times does not help tone your muscles the way you want it to. What it trains is the ability of your muscles to last longer doing a certain movement. This is called endurance (or muscle stamina if you prefer) and it does have its uses, but unfortunately it's not the best at toning your muscles even though it looks like it's doing so because you are losing fat and exposing your existing muscles in addition to them being "plump" due to the blood rushing in from exercise and being filled with a bit of water for repair and recovery.
You don't have to follow any of the programs mentioned above if they scare you. To get the results you want pick a program you like and do a test drive: is the amount of weight you are using for any exercise kicking your butt if you do it 5-15 times in a row in a nice controlled manner without rest? Are you able to lift it more than 15 times without rest? If it's kicking your butt in less than 15 repetitions and you are unable to do more without twisting your form in weird ways or taking a break you are at the correct weight for you. If you can do more, the weight you are using is too light for you.
Once you find the right weight for you, you will need to continue increasing it gradually over time when you find yourself fit enough to lift it for more consecutive times than usual (it's starting to become easier). Gradually increasing the weight whenever your strength outgrows a certain weight helps you continue improving the strength of your muscles and the way they look.
Also try not to focus on one part of your body over others. This would leave you looking unbalanced and may actually lead to muscle imbalances that could affect your posture. Training your whole body is a good idea in many ways, not just in terms of looks.3 -
amusedmonkey wrote: »MichelleLei1 wrote: »I am a female and have been doing light cardio, by this I mean no more than 30 minutes a day, and the remainder is strength. I lift 10 pound weights as a minimal up to fifteen. My strength is anywhere from 30-60 min. A day 6 days a week. I am not bulky! I have great definition a flat tummy (after two kids)! I have lost 19 lbs in 2 mos on a 1560 cal "diet"! I really just eat healthy, but never tell myself or anyone I'm on a diet because I'm not! I do squats, lunges, plies, (all with weights) strength training is the key! You won't look like a man! Promise!
I'm sorry, 10-15lbs isn't exactly strength training, more like weighted cardio.
On a separate note, OP check your posture when using the computer. I found that most of my neck pain came from poor posture when working on a computer, rather than strength training.
I don't understand this attitude. Strength training: any training that increases strength by gradual progressive overload of a muscle group. The weight could be zero pounds (body weight), 5 pounds, or 500 pounds and it could all be strength training. Weight being lighter than your usual does not make it cardio. If 10 rips or so of any given weight feel reasonably hard it's definitely improving strength. Weights that can be maintained for a lot of rips are not exactly cardio either, they don't improve your aerobic capacity in any significant way. They do cross into the muscle endurance category. I don't understand using "cardio" as some sort of a derogatory term. Cardiovascular fitness is awesome!
I wasn't using cardio in a derogatory term at all. Besides strength training, I also love doing cardio. All I meant by this was low weight/high reps is more of an aerobic exercise, rather than an anaerobic one. While I suppose this is mostly semantics, I do think it's important to differentiate. Yes it does all fall under the umbrella of 'strength training', but doing 100 reps with 10lb weights is rather different than doing 10 reps with 100lbs.0 -
MichelleLei1 wrote: »amusedmonkey wrote: »MichelleLei1 wrote: »I am a female and have been doing light cardio, by this I mean no more than 30 minutes a day, and the remainder is strength. I lift 10 pound weights as a minimal up to fifteen. My strength is anywhere from 30-60 min. A day 6 days a week. I am not bulky! I have great definition a flat tummy (after two kids)! I have lost 19 lbs in 2 mos on a 1560 cal "diet"! I really just eat healthy, but never tell myself or anyone I'm on a diet because I'm not! I do squats, lunges, plies, (all with weights) strength training is the key! You won't look like a man! Promise!
I'm sorry, 10-15lbs isn't exactly strength training, more like weighted cardio.
On a separate note, OP check your posture when using the computer. I found that most of my neck pain came from poor posture when working on a computer, rather than strength training.
I don't understand this attitude. Strength training: any training that increases strength by gradual progressive overload of a muscle group. The weight could be zero pounds (body weight), 5 pounds, or 500 pounds and it could all be strength training. Weight being lighter than your usual does not make it cardio. If 10 rips or so of any given weight feel reasonably hard it's definitely improving strength. Weights that can be maintained for a lot of rips are not exactly cardio either, they don't improve your aerobic capacity in any significant way. They do cross into the muscle endurance category. I don't understand using "cardio" as some sort of a derogatory term. Cardiovascular fitness is awesome!
I wasn't using cardio in a derogatory term at all. Besides strength training, I also love doing cardio. All I meant by this was low weight/high reps is more of an aerobic exercise, rather than an anaerobic one. While I suppose this is mostly semantics, I do think it's important to differentiate. Yes it does all fall under the umbrella of 'strength training', but doing 100 reps with 10lb weights is rather different than doing 10 reps with 100lbs.
Thank you for clarifying. I suppose it was more of a semantics issue.
Editing for context: When I was first starting I remember getting a backlash for only doing bodyweight squats and one of the things it was called was "cardio". It puzzled me to no end, because starting out I was struggling to do more than 4 consecutive bodyweight squats unassisted and would fail on the 5th. In my mind I was challenging myself. Thankfully I am not the kind of person who is easily "butthurt" so I didn't care if they thought my exercise wasn't up to par and didn't attempt something that might have been way over my capabilities.1 -
Thanks all for your help here. I'm doing just fine with what I'm doing and think my form was off. When I am doing the you tube videos, I'm watching from my phone. I think I've strained my neck sometimes trying to watch that while doing my exercises. It's all good though now!0
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I would guess the original poster's problem is posture as someone mentioned.
To be honest there are many people in manufacturing, waeehusing, etc jobs that are doing repetitive work moving significantly more than 3-10 pounds for 8 hours or more 5 days a week
Not over training1 -
Depends on the intensity but in general if you are working your whole body with weights in a single day then I would say 3 is max, more would be pushing it. You need 48 hours of recovery time(what I've been told by books & trainers) for each muscle so if you do them in groups you could lift almost daily alternating muscle groups. I do about 4 days a week alternating upper and lower usually.
It is a shame that so many women are led to believe they'd bulk up. Or even believe that because of past experiences. When it was likely water and or increase in calories shooting weight up temporarily because I know for myself lifting causes the recovery period that I'm often more hungry during.0
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