Workout help

I run pretty reguarly about 3-5 miles. I just don't use weights which I do know is very healthy for you. I don't want muscular arms, etc., but I'd like a little definition. Which is better for this, a heavier weight with less reps, or a lighter weight and more reps?!?

And how many pounds will do the job!

I was always told lighter weights, more reps. But after a few months, I wasn't seeing great results.

But I then I read an In Shape article that said the opposite: heavier weights less reps. So I changed to that and saw results really quickly.

ETA - the article also mentioned the advise above, push ups are really good.

Use a weight that you feel like you can't lift anymore by the end of three sets of 15 reps. Its a myth that you will get 'bulky' muscles by lifting weights. Women do not have the hormones that give guys the big muscles. Women will not get the big muscles unless they take testosterone, and probably steroids.
Strength training is essential.. doing just cardio will not give you the results you want.
Muscle burns more calories than fat, so even when you are sitting around doing nothing you will burn more calories if you have muscles!!

---

Posted by Awhite80

thank you both - so how much weight is heavy?

---

well, thats really up to you. start out with 10lb, and if you aren't straining too much to get to 5 reps then move up by 5lb increments. or at least thats what i did.

---

Posted by Awhite80

thank you both - so how much weight is heavy?

---

I use max 5lb weights and I take strength training classes at the gym. we do more reps there, so that's the heaviest I can go and keep up. it's been working so far- my arms are definitely not as flabby.

---

Posted by itslaurie.

---

Posted by Awhite80

thank you both - so how much weight is heavy?

---

well, thats really up to you. start out with 10lb, and if you aren't straining too much to get to 5 reps then move up by 5lb increments. or at least thats what i did.

---

damn, are you talking dumb bells here!! that's impressive. I couldn't do flys and stuff with that much weight.

Common Misconception: That Weights are bad for you....

Well, let me clarify. Weights are not bad for you and they won't bulk up that MUCH, you should use lighter weights and use them alternately with your cardio workout.

Using larger/heavier weights more often will build up huge muscles and you will bulk up, but this takes a lot of time...We're women, so genetically it's a lot more difficult for us to build up muscle.

Cardio is fantastic...for your heart...but what about the rest of your body?

When using light weights, you build up muscle tone, which helps your metabolism speed up, peaking your Cardio workout even further.

---

Posted by JessicaM.

damn, are you talking dumb bells here!! that's impressive. I couldn't do flys and stuff with that much weight.

---

i use 10 lbs dumbbells and 15lbs for overhead tricep extensions. i use up to 20lbs on machines. but then again i am only doing 5-8 reps.

whats a fly?

it took me years to get a little bit of arm def

but I want to add- once I added wieghts to my work out I lost so much more weigh

I run the same amount as you ( try running on an incline- I am down to a size 2- from a 6 this time last year- ever since I started running on a incline)

---

Posted by JessicaM.

why don't you use your own body weight and do push-ups and tricep dips. those are awesome- they sculpt your muscles without adding bulk.

---

Dumb question, sorry -

What's a tricep dip?
Thanks!

ditto on the yoga

heres a link to some good arm workouts:

bye bye flab

---

Posted by NYCtoSEA

---

Posted by JessicaM.

why don't you use your own body weight and do push-ups and tricep dips. those are awesome- they sculpt your muscles without adding bulk.

---

Dumb question, sorry -

What's a tricep dip?
Thanks!

---

tricep dip is when you put your hand on the seat of a chair or bench and have the rest of your body in sitting position, suspended in the air, using your arms to hold your body weight. you lower your butt down to the floor, without touching...

I am not sure if i can creating a clear picture though. sorry.

I know weights are great for you. I know muscle burns more than calories. I am just lazy! That is why I want to get in some sort of cardio/weight routine. I have 11 and a half months until I'm married I need to get my @ss in gear!

Just need help in organizing a routine. Do you do everything at once or do you do biceps and back one day tricepts and chest another - I am completely clueless!

---

Posted by Beth1210

it took me years to get a little bit of arm def

but I want to add- once I added wieghts to my work out I lost so much more weigh

I run the same amount as you ( try running on an incline- I am down to a size 2- from a 6 this time last year- ever since I started running on a incline)

---

I am a size 6/8 now and would liek to be a 2/4. What incline do you run on. I have been running on like a 3 for the 30 to 60mins I run?

i use 20 lbs. and do 60 reps (alternating each of the muscles in the arm)

I am not trying to pat myself on the back - but i have very nice defiinition and tone to my arms. I love them..

thats what works for me...