Weight Training...

  • Posted by a hidden member.
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    Apr 09, 2007 7:25 PM GMT

    I was told that if I want to get smaller, I need to do more cardio and lift less weight but with more reps.

    The problem for me is, I'm not sure how heavy the weights I lift should be or how many reps are enough.

    Any suggestions?
  • Posted by a hidden member.
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    Apr 10, 2007 8:12 PM GMT
    Everything is relative. Heavy to you may be light for someone else. When you're attempting to gain muscle it's necessary to stress the body for it to react by putting on muscle mass.

    Physical stress can be divided into 2 categories.... endurance stress and strength stress. Long workouts with medium weights build up your body's ability to endure long periods of effort. Short workouts with heavy weights force your body to build its strength, therefore build muscle fiber. Both are ultimately desirable, but in your case you're hoping to add mass. Basically then, to answer you question, "heavy" means a weight which is difficult to push more than 8 times and which will cause your muscle to be exhausted after 3 sets. You will need to try this out and find out what that weight is for yourself.

    Program pointers:
    -1 exercise per body part per day no more
    -rest is MORE important than your lifting, go to bed and sleep, skip a day between workouts
    -exhaust the muscle in that 1 exercise
    -keep a note book and log your progress, you will need to readjust your weights and without a track record that gets hard
    -eat, do some homework and make sure you're eating to reach your goal.

    You're looking to loose weight AND put it on at the same time...tough combo. My suggestion to you, spent 20 bucks and pick up the Abs Diet and read it. It will teach you what you need to know about eating so you have SOME hope of getting where you'd like to go. 70% of your success will come from what you put in your mouth, 20% from doing the right program correctly and 10% from sweat.
  • atxclimber

    Posts: 480

    Apr 10, 2007 8:59 PM GMT
    I'm not much for weightlifting, at the moment (when I'm done with my current cycling push in May and start working on rock climbing harder again, I might -- grudgingly -- head to a gym for a bit just to help with the climbing training) but the "work a body part at a time" thing seems to be in question in a lot of sources I read. For example:


    This guy primarily works with athletic women who want to get in even better shape, but has been talking a lot about the "300 Workout" lately and whatnot, and like the Gym Jones guys, is really pushing the full-body functional workouts over isolating muscle groups, sticking to individual body parts for each workout, etc.

    I don't have direct experience to back this up, since nothing I do isolates (yoga/cycling/climbing, all three are very functional, multi-muscle stuff) but that's just from what I read.
  • Posted by a hidden member.
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    Apr 11, 2007 3:04 AM GMT
    Whoever told you to lift less weight...?

    Lifting weights burns glycogen reserve, in adddition to cardio AFTER weigth lifting, you burn more fat than cardio alone.

    The other factor is insuline. Insuline spike = fat... (well insuline is anabolic but the pathway is to complex to expain here) Just look at all the cases of Diabetes Melitus Type II...
  • GQjock

    Posts: 11648

    Apr 12, 2007 6:49 PM GMT
    Your question is a little confusing...
    get smaller?....
    I'm assuming lose weight? right?
    If thats the question you're only partially right
    There's a simple formula for losing weight
    reduce cals in>>>>lose weight
    increase cals expended>>>lose weight
    well here you wanna do both
    a good sensible diet is a must
    high protein lo-cal lo-fat
    cardio...is good but DO NOT depend on it
    now the weights who ever told you light weights high reps doesn't know his ...from his....
    muscle pound for pound burns more cals / min than any other tissue in the body
    more muscle>>>>the faster you lose weight (fat)