How True is This for Women?

How true is this fact for weight training?

Women to get a leaner look or to burn more fat should weight train from 3 to 4 times a week combined w/ cardio.

Women' s sets should consist of more reps and less weight ?

Everyone is different. It would depend on your present physical apprearance and past diet/exercise regime. What are your goals? Stats?

Getting leaner won' t really happen in the gym. Eating correctly will yield you those results. Sure you will burn more calories in the gym then sitting at home talking on the phone, but the results you' ll see will happen mostly from your nutrition.

3-4 times per week = Sounds Good
Combined with Cardio = Sounds Good (30-45 minutes)

More reps and less weight? Sort of. Your goal sounds like you want to tone your muscles. I would recommend between 12-15 reps with 3-4 sets for each exercise. If you can do more then 15 reps then you are not doing enough weight. I believe a lot of women lift weights but never do what they truly can. When they are curling with 5lb dumbbells, some could easily be doing 10lbs. 10lbs is harder, but you' ll see your results much faster.

The idea that less weight more reps is often overused. Less weight really means: what weight can you lift 15 times before fatiguing?. A lot of people mistake this for: What weight can I lift without fatiguing? You want to push yourself. You want to sweat. You want to feel the burn. You WILL see results.

Also, lift the weight slowly. Try three second counts. So if you are doing leg extensions, count 1...2....3 on the way up, pause for a second, then count 1....2...3 on the way down. Each set should last between 1-1.5 minutes. I hope this helps.

Kris Anderson
Have you ordered from Supplements101.com yet?

Thanks guys!

Kris.. good info. Covers some of the things I' ve been trying to spice up in my routine to make it interesting. I kinda do need to bump up the weights. Lately I' ve been stagnant and hanging around the same pair of dumbbells. I think I tend to socialize more often then not! I could do a heavier and still get out 15 reps but I' d have to push it.

Leslie. Stats are:

139lbs.. 19%bf..

Looking to move to 13% bf levels and drop about 15lbs. I' ve been 124lbs before.. I can do it again.

Mainly the biggest factor was getting married and having 2 kids. I was able to do a lot at home but recently my husband has got some cool job where he can work from home most of the time. So now I can get to the gym more often and for longer periods of time. So it' s time to get back into the shape I was in.

My goal is to lose the bodyfat, get back to my weight I was at before those two cute kids.. and eat right and train harder.

Hope that kinda answers your questions.

-Nikki

That' s great Nicole! First one needs to make a decision and set an attainable goal for themselves. It sounds like you know what you want. I have been training for the past five years and competing for the last year. The biggest thing I learned is how important your diet is! You really are what you eat! It wasn' t until I changed my diet, did I see drastic changes in my body.

You need to learn what works for your body and what doesn' t. I' d be happy to help you with your meals and such. Why don' t you post a normal food day for you and we can go from there? I will try and find some good links for you to read up on as well.

As for the gym, What Kris mentions is right on target. Everyone has to drag their butts to the gym. Once there, don' t waste your precious time. Alot of women are afraid to lift heavy in fear of becoming too bulky/muscular. I have been lifting heavy and I am still trying to getting more muscular;) Don' t worry you will not turn into Chynna. Lifting a little heavier puts your muscles at work=growth=tone. How much cardio are you doing?


Also, you may want to post your reply in the new journal section
Leslie

Hi Leslie!

Why don' t you post a normal food day for you and we can go from there?

Okay... I' ll check out the journal section. Noticed it. Must be new.

How much cardio are you doing?

30mins.. 3-4 a week.. mostly fitness lifecycle machines.. those ones that your arms and legs are involved in fast walking type motion? Can' t remember the exact name. Some treadmill.. high incline, 3mph pace. Rare stairmaster. Rare biking.

Pretty intense cardio. Definitely keeping my heart rate in the target zone.

Slowly I' m noticing some changes. But I think you hit it right on when you said that it' s your diet.. you are what you eat.

Pressed for time but I will post in the journal section. Great suggestion. I' m not sure if I am eating correctly. Never really thought about it as I' ve been caught up in the working out aspect of things.

-Nikki

I' m not sure if I am eating correctly. Never really thought about it as I' ve been caught up in the working out aspect of things.

There is your answer.

Yes, the journals are new. Its a great way to lay out your meals and get feedback ect...

See you in the journals:)