do I need to buy heavier weights?

For a workout like that up to 5-7 lbs is ok as there is a mix of cardio and resistance training, anything heavier probably wouldn't be wise imo as the moves aren't meant for heavy weights but you could think of other strength building programmes that will get you onto lifting heavier weights ie Stronglifts 5×5

jmbmilholland wrote: »

A good rule of thumb I read, and that I follow is, if you can do 3 sets of 12 reps each with a particular weight, it is a good time to increase the weight.

I've heard this too, though the fitness industry changes so quickly, this may not be "true" anymore. I've heard you should select a weight where, if you are doing 3 sets of 12, on the first set, the last rep is tough, on the second set, it gets tough on rep 10, and on the 3rd set it gets tough on rep 8-9. But, like I said, that may be old news by now.

Flapjack_Mollases wrote: »

jmbmilholland wrote: »

A good rule of thumb I read, and that I follow is, if you can do 3 sets of 12 reps each with a particular weight, it is a good time to increase the weight.

I've heard this too, though the fitness industry changes so quickly, this may not be "true" anymore. I've heard you should select a weight where, if you are doing 3 sets of 12, on the first set, the last rep is tough, on the second set, it gets tough on rep 10, and on the 3rd set it gets tough on rep 8-9. But, like I said, that may be old news by now.

It sounds like that is *starting* selection, whereas my rule of thumb is the *end* point, where you replace the weights. I'm working with a trainer fresh out of college in the past couple of years who has the fancy letters after his name, FWIW, and both aspects are consistent with what he has advised me (for metabolic workouts...strength is a much lower rep number at a much higher weight), and it is consistent with what I have seen some of the most respected lifters advising here. I'm sure it is as debatable as the day is long, but personally, I have been very pleased with the results. I am generally doing super sets, so have just tried to develop a "feel" for when I need to change out a weight...the DBs I use are getting pretty heavy and I don't want to chance dropping one on my head, LOL.

Speaking of debatable items, @emilygduran, you do know about making sure to hit a certain amount of protein if you are lifting, don't you? If you are aiming to lose weight, you will still want to preserve muscle through lifting and getting around .8 g protein (or thereabouts) per lb. of body weight.

jmbmilholland wrote: »

Flapjack_Mollases wrote: »

jmbmilholland wrote: »

A good rule of thumb I read, and that I follow is, if you can do 3 sets of 12 reps each with a particular weight, it is a good time to increase the weight.

I've heard this too, though the fitness industry changes so quickly, this may not be "true" anymore. I've heard you should select a weight where, if you are doing 3 sets of 12, on the first set, the last rep is tough, on the second set, it gets tough on rep 10, and on the 3rd set it gets tough on rep 8-9. But, like I said, that may be old news by now.

It sounds like that is *starting* selection, whereas my rule of thumb is the *end* point, where you replace the weights. I'm working with a trainer fresh out of college in the past couple of years who has the fancy letters after his name, FWIW, and both aspects are consistent with what he has advised me (for metabolic workouts...strength is a much lower rep number at a much higher weight), and it is consistent with what I have seen some of the most respected lifters advising here. I'm sure it is as debatable as the day is long, but personally, I have been very pleased with the results. I am generally doing super sets, so have just tried to develop a "feel" for when I need to change out a weight...the DBs I use are getting pretty heavy and I don't want to chance dropping one on my head, LOL.

Speaking of debatable items, @emilygduran, you do know about making sure to hit a certain amount of protein if you are lifting, don't you? If you are aiming to lose weight, you will still want to preserve muscle through lifting and getting around .8 g protein (or thereabouts) per lb. of body weight.

Don't miss that protein part. That's vital. Otherwise, you may lose weight, buy your body composition might remain constant. You may not "lose weight" as quickly, but your body composition and your mood will be much better off.

emilygduran wrote: »

@jmbmilholland, I have read that but looking through my diary I'm not doing nearly as well in that area as I thought lol. Should I be aiming higher than the number mfp gives me?

Yes, protein should be a significant focus for you if you are committing to a resistance program. I wasn't a particularly big meat eater before I started lifting, but now I impress my husband by demolishing 12-oz sirloins (great calorie and protein profile, plus...delicious!) and have learned the charms of good, plain Greek yogurt with just a little honey. I set my macros to 35% protein, 35% fat, and 30% carbs, but I don't really pay too much attention to the fat and carbs, other than trying to fit them into my daily calories and cutting down on carbs if I don't really HAVE to have them. I am 140 lbs and I try to get at least 110 g a day. It can be hard to play "nutritional tetris" and fit everything in, but some days I will make a shake with vanilla whey protein powder...if I have the calories to spare, I make it with 2% milk and a banana, yum; if I don't, I have a very sad shake made with just almond milk. Still pretty okay, though! I just use EAS, which you can get at Target. It's not the most highly lauded, but it's fine, and I like the taste.