To tone up....what's the protocol?
tchrnmommy
Posts: 342 Member
I can never remember if it's low weight, high reps or high weight, low reps....etc.
After have baby #3 (and the last one) I'm about 8pounds from my goal weight I think it's time to start adding in strength training. But I just want to tone up...not bulk up.
After have baby #3 (and the last one) I'm about 8pounds from my goal weight I think it's time to start adding in strength training. But I just want to tone up...not bulk up.
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Replies
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Heavy weights and low, to moderate reps.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Heavy weights and low, to moderate reps.
I agree with this!!0 -
Don't do hard core cardio and lifting back to back. Split those into seperate workouts so that you have adequate energy to devote to each.
Lift heavy as others have said. Do light warm up sets of the lifts and progressively add weight to get to your final working set of about 6 reps.
Focus on compound moves (leg press, dead lift, moves using multiple joints) rather than isolation (leg extension, dumbbell curl, moves using a single joint) moves.
When lifting you will get more complete results by using free weights rather than the machine when there is an option. The free weights hit the ancillary stabilizing muscles far more than the machines. This makes your gym time more effective and you get more benefit. Get the most from every drop of sweat.
Walk into the gym with a plan and log your workout to track your strength gains.
Follow your workout with a protein shake (within 30 minutes) to kick start the recovery and manage the post workout cravings.0 -
Don't do hard core cardio and lifting back to back. Split those into seperate workouts so that you have adequate energy to devote to each.
Lift heavy as others have said. Do light warm up sets of the lifts and progressively add weight to get to your final working set of about 6 reps.
Focus on compound moves (leg press, dead lift, moves using multiple joints) rather than isolation (leg extension, dumbbell curl, moves using a single joint) moves.
When lifting you will get more complete results by using free weights rather than the machine when there is an option. The free weights hit the ancillary stabilizing muscles far more than the machines. This makes your gym time more effective and you get more benefit. Get the most from every drop of sweat.
Walk into the gym with a plan and log your workout to track your strength gains.
Follow your workout with a protein shake (within 30 minutes) to kick start the recovery and manage the post workout cravings.
Thank you all. I do belong to a gym so I have the option of both but I feel silly using the free weights because I'm a "novice" when it comes to them. I do have a free session with a personal trainer...maybe I'll use it to have him show me how to use all the different weights. I am comfortable using the machines at this point. Thanks again.0 -
How post partum are you?
Heavy weights are best but NOT if you are 12months or less post-partum!!!! Feel free to msg me privately if you don't want to anser publicly. and Congratulations!0 -
I'd be interested as to knowing why.How post partum are you?
Heavy weights are best but NOT if you are 12months or less post-partum!!!! Feel free to msg me privately if you don't want to anser publicly. and Congratulations!
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0
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