Blessedfamily Posted July 2, 2009 Share Posted July 2, 2009 How often do you lift weights? How do you rotate different muscle groups? I'm trying to get these last few stubbon pounds off, but I don't want to bulk up. Added- I do cardio daily. Quote Link to comment Share on other sites More sharing options...
cmarango Posted July 2, 2009 Share Posted July 2, 2009 I lift weights every day - switching between upper and lower body workouts. I do keep upping my weights when I can easily do 12 reps and many times I only do one set each since I am short on time. I don't think that I have ever bulked up...I just look more toned. Keep up your cardio and slowly add in the weights. Christina Quote Link to comment Share on other sites More sharing options...
freeindeed Posted July 2, 2009 Share Posted July 2, 2009 I do strength training (using 5 lb. weights) for 20 min. 4 times a week. I do this in combination with cardio. HTH! Quote Link to comment Share on other sites More sharing options...
creekmom Posted July 2, 2009 Share Posted July 2, 2009 I love "Get Ripped - Slim and Lean" with Jari Love. I've only used it a couple of times, but I'm already noticing a difference! Check out the reviews on Amazon. Quote Link to comment Share on other sites More sharing options...
lynn Posted July 2, 2009 Share Posted July 2, 2009 How often do you lift weights? How do you rotate different muscle groups? I'm trying to get these last few stubbon pounds off, but I don't want to bulk up. Added- I do cardio daily. I do a bootcamp video using lighter weights(5lb) and adding the heavier weights(8 or 10lb) once a week and a workout using no weights once a week. I also do a 5 mile run/walk most days. My schedule looks like this. Mon: light weights Tues: light weights Wed: no weights Thurs. heavier weights Friday: light Sat: light weights Sun: my day off Quote Link to comment Share on other sites More sharing options...
Blessedfamily Posted July 2, 2009 Author Share Posted July 2, 2009 Thanks all. Creekmom, I LOVE Jari Love! I have all the Get Ripped Series, but I only do them once or twice a week because they work the whole body, and I was afraid of getting bulky. Quote Link to comment Share on other sites More sharing options...
Blessedfamily Posted July 2, 2009 Author Share Posted July 2, 2009 I do a bootcamp video using lighter weights(5lb) and adding the heavier weights(8 or 10lb) once a week and a workout using no weights once a week. I also do a 5 mile run/walk most days. My schedule looks like this. Mon: light weights Tues: light weights Wed: no weights Thurs. heavier weights Friday: light Sat: light weights Sun: my day off How long do the weight sessions last? Quote Link to comment Share on other sites More sharing options...
BillieBoy Posted July 2, 2009 Share Posted July 2, 2009 Women who workout; I am in envy :sneaky2: Quote Link to comment Share on other sites More sharing options...
Jenny in Atl Posted July 2, 2009 Share Posted July 2, 2009 Light weights daily, heaver every other day. Quote Link to comment Share on other sites More sharing options...
dirty ethel rackham Posted July 2, 2009 Share Posted July 2, 2009 I alternate days with cardio and days with weights. On my cardio days, I either walk for 45 minutes with nordic poles (about 3 miles) or do the ellliptical trainer at the Y in bad weather. On my weight days, I warm up with 10 minutes on the elliptical and use the machines as the 'Y'. I exercise about 4 -5 days a week. I need to beef up something because my weight is not going anywhere either. However, I have bad knees so there is a limit to what I can do. Quote Link to comment Share on other sites More sharing options...
Laurie4b Posted July 2, 2009 Share Posted July 2, 2009 How often do you lift weights? How do you rotate different muscle groups? I'm trying to get these last few stubbon pounds off, but I don't want to bulk up. Added- I do cardio daily. I do weights 3 x/wk as part of my Curves workout. I do aerobics only on the other 2-3 days. It is really hard for most women to "bulk up." Our hormones don't promote that. Women who do have to really try to, as a general rule. A more important consideration is that after strength-training, your body needs time to rebuild the muscle, so you need to leave at least a day between sessions. 2-3 times per week is fine. Quote Link to comment Share on other sites More sharing options...
Blessedfamily Posted July 3, 2009 Author Share Posted July 3, 2009 I think that works for me. The workouts I have are all total body, so I need to skip a day in between. I guessed that means 3x a week. About the bulking up... it's those veins in the arms and shoulders that some of the ladies in my tapes have. Sometimes their arms are so thick. That wouldn't look good on me. Now if I could just find some ab-work that's doable. I usually skip ab sections because they kill my neck. I'm probably not doing it correctly. Quote Link to comment Share on other sites More sharing options...
Ginevra Posted July 3, 2009 Share Posted July 3, 2009 I do all major muscle groups twice a week and 30 minutes on an exercise bike twice a week. I idealize more than that, but I have to go with what is realistic and I'm happy with the results anyway. My weight-training is all dumbells because they fit nicely into the space I have for it. Quote Link to comment Share on other sites More sharing options...
SheWillFly Posted July 3, 2009 Share Posted July 3, 2009 Wow, I'm really jealous of all the lady's who can do a weight work out and not look beefy. Even whole body cardio leaves me a little more defined than I'd like most of the time. Quote Link to comment Share on other sites More sharing options...
Marylou Posted July 3, 2009 Share Posted July 3, 2009 Even whole body cardio leaves me a little more defined than I'd like most of the time. Better "defined" than with a big "behind" :001_smile: Sorry, couldn't resist. I use www.noexcusesworkouts.com spells it right out what I should do when. No backtalk allowed either! Quote Link to comment Share on other sites More sharing options...
LG Gone Wild Posted July 3, 2009 Share Posted July 3, 2009 You probably won't bulk up. You might look heavier because you could be eating more. You'll gain muscle but not enough to look beefy. To really look lean, you will need to do cardio for about an hour a day, every day. :glare: Of course, if you have a naturally stocky build, bulkiness might ensure. The solution is of course heavy cardio. I go heavy with weights. I shoot for 6-8 reps. Quote Link to comment Share on other sites More sharing options...
Ruby Posted July 3, 2009 Share Posted July 3, 2009 Wow, I'm really jealous of all the lady's who can do a weight work out and not look beefy. Even whole body cardio leaves me a little more defined than I'd like most of the time. My daughter is a gymnast and I have found just by observation that there are definately different body types. My daughter is thin and wiry but as strong as a cable. Some girls there do half of the workout she does and have twice the bulky definition. Drives my daughter crazy. So some bodies are just genetically programmed to build more muscle. But in general I agree that it takes alot of strength training for the average woman to bulk up. Most people could work out with weights quite heavily and probably never see the bulk that they are afraid of. Just my 2cents. Ruby Quote Link to comment Share on other sites More sharing options...
6packofun Posted July 3, 2009 Share Posted July 3, 2009 I do cardio 4-5x a week and do strength/weight training 3-4x a week. I alternate upper and lower body and do almost daily core/ab work. I use dumbells ranging from 7.5 to 12 pounds and a medicine ball that is 5 pounds for some of my crunches/ab stuff. Jillian Michaels (Biggest Loser, 30-Day Shred) says that most women go too light on the weights because they think that they will bulk up, but that one would have to train with very large amounts to get that feared bodybuilder physique. lol I think she's right and there are so many great health benefits to using weights! In combination with cardio, of course, for a total body workout. :) Quote Link to comment Share on other sites More sharing options...
Hikin' Mama Posted July 3, 2009 Share Posted July 3, 2009 I do one or two muscle groups each time. For example, day 1: chest and triceps, day 2: back and biceps, day 3: delts (shoulders), day 4: legs. I do about 3 or 4 different exercises for each muscle group. I am also changing my exercises each month. I still work all muscle groups, but use different exercises. Bodybuilding.com has tons of exercises, and shows you how to do them. I also do cardio at the gym 4 days per week, and try to get in a hike or bike ride outdoors once a week, just for fun. :001_smile: By the way, I've been working out with weights for a year and a half, and I am not bulky by any means, but I have seen increased definition and strength. I think most women have to work very hard to bulk up. I hope this is helpful! Quote Link to comment Share on other sites More sharing options...
HeathenMom Posted July 4, 2009 Share Posted July 4, 2009 You probably won't bulk up. You might look heavier because you could be eating more. You'll gain muscle but not enough to look beefy. To really look lean, you will need to do cardio for about an hour a day, every day. :glare: Of course, if you have a naturally stocky build, bulkiness might ensure. The solution is of course heavy cardio. I go heavy with weights. I shoot for 6-8 reps. :iagree: i work out 4-5 times a week, 2 hours a day at the gym. weight training interspersed with 20-30 minute cardio intervals. that makes a minimum 1 hour cardio (and cardio is not walking on a treadmill) and 1 hour weights. i also use heavier weights than pretty much every woman in the gym...my results prove that it works. i have good definition, but i'm not terribly bulky...my neck's not thick for sure! i also run a mile every evening. this is a good book: http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398/ref=sr_1_1?ie=UTF8&s=books&qid=1246668414&sr=8-1 Quote Link to comment Share on other sites More sharing options...
Blessedfamily Posted July 4, 2009 Author Share Posted July 4, 2009 Wow thanks for the responses and the book recommendation. I went ahead and upped my weights, becasue I wasn't feeling challenged. We'll see how it goes doing this 3x a week. Quote Link to comment Share on other sites More sharing options...
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