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Thread: lifting weight

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    Default lifting weight

    Okay ladies i'm new to weight lifting. I need to know how to get some muscles and create a matabolism like an oven! I heard if you can create 3lbs of muscle you can burn 300 more calories while just sitting /sleeping.. Right now all i do is lift 5lbs weights: 20 tricep curls, 20 bicep curls, 20 'fly' raises for 2-3 sets, 3 days a week. Not seeing much difference.. do i need more reps/heavier weights?? i want the toned, fit look, NOT madonna arms!

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    Senior Member Luna Louise's Avatar
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    Default Re: lifting weight

    There are a lot of myths out there about women and lifting weights. If you are trying to build some muscle it will take some time and the correct diet. You won't look like madonna or a fitness model unless you using some other "substance" to increase size.

    Get rid of those 5lb weights! Lift heavy and less reps. You need to create the small micro tears in the muscles for them to grow. try 3-5 exersizes with 1 warm up set and then 3 working sets.
    Rep count depends a lot on what muscle group you're training.

    If you're just starting it is best to enlist some help of a personal trainers, experienced friend and some good fitness mags. Pick up a copy of OXYGEN magazine at the store and go online at www.oxygenmag.com so you can learn more about how to train properly. Form is so very important to your success so don't go at it alone.

    Also, muscle growth happens with proper nutrition. The simple way.. Take your body weight in lbs (say 120) and make sure to get at least 120 grams of protein a day.
    Good proteins are:
    chicken (grilled or broiled)
    fish
    beans
    lean beef
    tofu
    soy (edamame)
    protein shakes
    nuts

    To track these things you can use a site like www.fitday.com it's free and you can log what you eat.

    Make sure you have good carbs with all your protein meals especially on days when you train. You should have 25% of your daily carbs before and after your weight training workout.
    Good carbs
    whole grains
    green vegetables
    fruit
    red potatoes
    Yams


    Good Luck! You'll love the way you feel once you get into a good training routine.

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    Veteran Member UV69's Avatar
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    Default Re: lifting weight

    If you want to boost your metabolism do cardio yes lifting will help, but more so in doing light weights at high reps 15-30mins every other day different areas sounds like it would help you in results.

    Madonna arms are a product of years of dance, yoga, diet, gym ect most women will not get veins and ripped bungling arms like that unless they work for it and most body builders that are female might get bigger arms then that for sure, but they are doing heavy lighting & eating chickens possibly doing roids or at least some booster to be able to do so. That isn't a realist fear for most women to have from working out or lifting some weights cuz it simply is not that ez to achieve.

    Also if you want to put on muscle you have to max out cuz lifting only what is comfortable for your body will only tone what you already have. No pain no gain so increase reps till atleast you feel it cuz if not you might as well be sitting at home as lifting the same 5lbs over and over if your body has gotten used to it wont do much muscle gaining for you even if it will help you tone.
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    Default Re: lifting weight

    Thank you ladies.. i'm going to get a 8lb and a 10lb set of weights and go from there! Plus, i'll also focus on the cardio at least 30 min daily and more protein in my diet.

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    Default Re: lifting weight

    Quote Originally Posted by UV69 View Post
    If you want to boost your metabolism do cardio yes lifting will help, but more so in doing light weights at high reps 15-30mins every other day different areas sounds like it would help you in results.
    I disagree with this. If you seriously want to build muscle(which is what will help you burn the fat) I would definitely go with lower reps with a higher weight. There is a big difference between cardio and weightlifting, and if you're able to do high reps with your weights then you're not weightlifting.

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    Veteran Member AngelKing's Avatar
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    Default Re: lifting weight

    Forget isolation exercises except as finishers. Concentrate instead on huge basic compound exercises. This is where 99.999% of the population goes wrong. Focus on deadlifts, squats, dips, chinups/pullups, bench press, military press, lunges, etc. Construct 90% of your routine around big compound exercises and your metabolic rate will go through the roof.
    Do exercise sets to failure. If you are aiming for 10 reps and you finish your set but were capable of doing more, then you need to add weight or increase reps. Work to muscle exhaustion.

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    Senior Member Sparxxx's Avatar
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    Default Re: lifting weight

    yeah don't worry about getting too buff....it took me a long time to create gains in muscle

    "fitday" daily food is your fuel and half the equation

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    Default Re: lifting weight

    Quote Originally Posted by zenrain83 View Post
    Okay ladies i'm new to weight lifting. I need to know how to get some muscles and create a matabolism like an oven! I heard if you can create 3lbs of muscle you can burn 300 more calories while just sitting /sleeping.. Right now all i do is lift 5lbs weights: 20 tricep curls, 20 bicep curls, 20 'fly' raises for 2-3 sets, 3 days a week. Not seeing much difference.. do i need more reps/heavier weights?? i want the toned, fit look, NOT madonna arms!
    So you want to build muscle but you don't want to build muscle.

    See also:

    http://www.stripperweb.com/forum/sho...eight+training
    A cunning linguist...

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    Default Re: lifting weight

    It's been said but I am just gonna reinforce it - lift heavy (real weights not 5lb or 10lb dumbells), compound exercises, women do not get big, so don't worry about it. There's really not much else to it.

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    Veteran Member UV69's Avatar
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    Default Re: lifting weight

    Quote Originally Posted by Zinaida View Post
    I disagree with this. If you seriously want to build muscle(which is what will help you burn the fat) I would definitely go with lower reps with a higher weight. There is a big difference between cardio and weightlifting, and if you're able to do high reps with your weights then you're not weightlifting.
    Toning and building are different both burn & change a persons muscle to fat ratio. Now does she want to stay the same size and just be more tone go more cardio with lighter weight with more reps -- if you really wants more muscle mass then yeah lift more, but she sounds more in favor of having a high metabolism and looking tone. Either way she has to push her bodys limits to make it worth seeing a change.

    However it takes more work to add a lb of muscle then get your body to burn faster and cardio off the fat. I just dont see her goal being to gain more so then to be able to burn faster & be more tone, but maybe I'm wrong. Which is the goal? To burn faster or gain more muscle mass. To me is sounds like the idea of gaining muscle is not to be bigger , but to burn faster however it's more effective to do cardio to do that.
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    Default Re: lifting weight

    creating/building muscle = higher weight, fewer reps
    tonight = low weight, high reps

    You don't really need to worry about getting huge manly muscles... building muscles like that takes diet changes/lots of work... a month of heavy lifting/building muscle isn't going to give you awkward, bulging muscles.
    Quote Originally Posted by camille27 View Post
    i am losing my fucking mind and i really just want this chloroform dream because i think that would just get me right with jesus.

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    Default Re: lifting weight

    Quote Originally Posted by UV69 View Post
    Toning and building are different both burn & change a persons muscle to fat ratio.
    Can you please explain to me what 'toning' is? I know what people think it means but can you give me a better description?

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    Default Re: lifting weight

    everyone says a different thing to me.. confused!! I'm going to look on oxagen magazine. Thanks everyone for the imput

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    Default Re: lifting weight

    Quote Originally Posted by zenrain83 View Post
    everyone says a different thing to me..
    Everyone in this thread has been quite consistent actually.
    A cunning linguist...

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    Member ShanFla's Avatar
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    Default Re: lifting weight

    basic rule of lifting,,,,,lift heavy, lift small sets = big results,,,,,lift small, lift alot = tone and sculpt
    See Ya On The Pole!

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    Default Re: lifting weight

    Quote Originally Posted by ShanFla View Post
    basic rule of lifting,,,,,lift heavy, lift small sets = big results,,,,,lift small, lift alot = tone and sculpt
    The truth about "toning and firming" nonsense:

    http://www.stripperweb.com/forum/sho...toning+firming
    A cunning linguist...

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