How much weight and how many reps sould i do so that i dont get bulky.. i just wanna get toned?

Question

i do 30 min of cardio on the elliptical, and 30 min of weights

alternate lower and upper body every other day

am i doing anything right??

thanks for any feedback!

Answer 1

the diet determines the size of the muscles not the load used to simulate them. not using sufficient training weights is a major downfall for many, many people. for optimum fat loss you want to use the heaviest training loads possible while keeping strict form. training with light weights and high reps is not optimum for several reasons.

#1 - training at a low level of intensity does not burn a high amount of calories per unit of exercise. riding a bicycle for 15 minutes burns more calories than 45 minutes of walking.

#2 - training at a low level of intensity does not deplete muscle glycogen stores. low intensity training utilizes free fatty acids for energy. when sugars are consumed later in the day they are more likely to be stored as fats since muscle glycogen stores have not been depleted.

#3 - training at a low level of intensity does not create much of an increase in the EPOC. the metabolic rate may only be elevated for 30 minutes after the conclusion of exercise. training at >75% of the VO2max for 60-80 minutes can increase the resting metabolic rate for 4-10 hours.

Answer 2

Personally, I do cardio everyday and weights every other day but you do what's comfortable for you. It sounds like you're on the right track. You are going to have to lift lighter weights and do more reps if you don't want to bulk up (ex. bicep curls: 4 sets of 15 reps with 10 lbs. weights.) I would suggest that you put together a circuit training program working your whole body starting from head to toe. You shouldn't be working specific body parts. It can make you look disproportionate. Most importantly you need to stretch before and after exercising to keep your muscles loose and flexible and to prevent injuries. Stretching also keeps your muscles from becoming tight and contracted and getting that bulky look you want to avoid.

Answer 3

higher reps/less weight... getting toned is the easy part... keep up the cardio, and try 3 to 4 sets of 12-15 reps... enough weight that by the end of that you really wouldnt want to do another set... have fun...

oh diet is a big part too, less sweets more protein... you'll be toned up in no time

Answer 4

if u wana loose weight and become slim try detox diets .detox diets is the natural way to loose weight and it really works....
(www.detoxmedifastdiets.blogspot.com )is a great website that has many detox diets recipes and tips to loose weight.open this website and there u`ll see so many links for detox diets recipes and tips ..try them and loose weight fast at home without exercising

Answer 5

d-boy is on the money..... every couple of weeks target a specific muscle. triceps is a good start point... most people notice that one first. very easy to tone quickly