My goal is to tone and firm (not get bulky). I'm 5'6" and slightly overweight. I'm dieting and want to tone arms, tummy, and thighs. How much should I lift and how many reps? For example, with barbells....how heavy 3 lb, 5 lb?
2007-02-01 03:35:06 · 6 answers · asked by caramelqueen 3 in Health ➔ Diet & Fitness
I will assume by your avatar that you are a female...ok...you will not get bulky lifting weights...you do not have enough testosterone to do that. Start with a low weight you can handle for at least 10 reps for 3 sets. Remember the arm has two sides...a bicep and a tricep, Work them both. Any movement that moves the arm close to the body, like a curl, works the biceps. Any movement that moves the arm down or away from the body, like a press, works the triceps. The best abs exercise is the good old crunch, not weight needed. Also aerobic activity will help show those abs much better. For legs squats are a great exercise. Hold a dumb bell in each hand and simply squat down, slowly, and come back up. Again the weight you use will depend on your comfort level to begin with. Good luck.
2007-02-01 03:48:04 · answer #1 · answered by Anonymous · 0⤊ 1⤋
Generally speaking, you want to go low weight--dumbbells like what you are talking about are a good idea--and high repetitions. Doing that will build strength and tone, but not bulk. Anything in the 2 to 5 pound range is a good place to start depending on what you are working on (some exercises will take more weight and repetitions than others...you should expect to be able to use a bit more weight on leg exercises like suitcase squats and stuff).
The main thing to remember is to not work the same exact muscles two days in a row...if you lift more than two, three times a week, use different muscles, go for a push muscle/pull muscle regimen or an upper/lower body regimen, using one set of muscles one day, the other the next. Why?
Because you need to rest between workouts, as your muscles grow in while they recover from the workout. :)
The other big thing is....make sure you have correct form and do your exercise through the *complete* range of motion. Don't rush things. Treat the exercise like Pilates or yoga: focus on keeping your form and breath correct, and especially on getting your stretch going as you go *down* with the weights. This way you'll be able to stretch after your workout and not be so sore for it.
As for getting bulky, I wouldn't sweat it. Nobody gets bulky with 2 to 5 pound dumbbells. And women in particular generally don't get bulky unless they work *insanely* hard with *lots* more weight than what you are starting with. It isn't an issue for you really.
Getting started and keeping at it are. :) Good luck on your exercise, hope it works out! (no pun intended, *lol*)
2007-02-01 11:55:32 · answer #2 · answered by Bradley P 7 · 0⤊ 0⤋
definitely not heavy weights. try 3 pounds to start...maybe 5. you can get good tone by doing more reps at a lower weight. I would say 2 sets of 25 would be good. also, running will help a lot with the not bulking up. if all you do is lift weights you will bulk up...so definitely do some aerobics as well. good luck!
2007-02-01 11:44:43 · answer #3 · answered by Johanna R 2 · 0⤊ 0⤋
For toning use less weight more reps. Use a weight where you can do 12-15 reps x 3 sets for each muscle group worked
2007-02-01 11:44:06 · answer #4 · answered by Anonymous · 0⤊ 0⤋
To trim a little bit, you should do mainly several reps of a lighter weight, whatever feels comfortable for you. if you want to build a little muscle, do less reps of a higher weight. this can help boost your metabolism. Do aome cardio also, like on an elliptical machine or crosstrainer, something to keep your heart rate up for a while.
2007-02-01 11:45:34 · answer #5 · answered by roman_ninja 3 · 0⤊ 0⤋
less weight more reps also jog or power walk and diet well
2007-02-01 11:45:18 · answer #6 · answered by C live 5 · 0⤊ 0⤋