What exercises and how much?
#21
FitDay Member
Join Date: Jul 2010
Posts: 1
My suggestion is that higher reps with lower rate will work more on a balanced tone and "firmness" that people seek. Lifting heavier weights less repetitions is better for building bulkier muscles.
I would suggest jogging or some other kind of anaerobic activity combined with some lower weight high repetition lifting and a sensible diet should help you get the weight off in time.
I would suggest jogging or some other kind of anaerobic activity combined with some lower weight high repetition lifting and a sensible diet should help you get the weight off in time.
#22
FitDay Member
Join Date: Feb 2010
Location: San Francisco, CA
Posts: 576
Lifting heavier weights for fewer reps directly taxes the muscle fibers themselves. The body responds by adding more fibers, which are the contractile units that enable you to lift the weight (myofibrillar hypertrophy). The muscle doesn't actually grow in size that noticeably, but strength skyrockets. Muscles that look dense and hard are usually ones that have been built this way. Sarcoplasmic hypertrophy creates bloated muscles that just aren't as great to look at.
For example look at the difference between a bodybuilder like Dexter Jackson (sarcoplasmic) and the gents from the movie 300 (myofibrillar). Which ones look like they could actually build a brick wall with their bare hands?
#23
FitDay Member
Join Date: Jun 2010
Posts: 1
preparin for a 5k
I have seen the post for coach to 5k run. I don't run yet, but would like to get there eventually. I would like to know what people do to prepare and how to start. when is it a good time to exercise outside. I have to in med mornings, 1030 0r 1100 am and sometimes at late evenings. is this good to do this at different times? can I please get some input on this.
#24
FitDay Member
Join Date: Feb 2010
Location: Westminster, CO
Posts: 965
I have seen the post for coach to 5k run. I don't run yet, but would like to get there eventually. I would like to know what people do to prepare and how to start. when is it a good time to exercise outside. I have to in med mornings, 1030 0r 1100 am and sometimes at late evenings. is this good to do this at different times? can I please get some input on this.
#25
FitDay Member
Join Date: Jul 2010
Posts: 9
In order to have any long term benefits, any UT2 work should be exceeding 1 hour, and UT1 work should really be in excess of 30minutes. Anaerobic work also shouldn't last much less than 20minutes, I find. When doing anaerobic work, I do it in intervals- something like 1 minute max effort, 30seconds light, and repeat until the time reaches at least 20mins.
I row for at least 12 hours a week. I also tend to get two 1 hour UT1 ergs in, at a speed of roughly 15 km per hour. More often than not, I also do a couple of 2km test ergs. I also try to get in at least two 2 hour circuit sessions in; this involves cardio, (medium with fast reps) weights, and core strengthening exercises. Occasionally I'll do heavy weights, but only to test my current level of strength; they don't work well for me as strength training.
I row for at least 12 hours a week. I also tend to get two 1 hour UT1 ergs in, at a speed of roughly 15 km per hour. More often than not, I also do a couple of 2km test ergs. I also try to get in at least two 2 hour circuit sessions in; this involves cardio, (medium with fast reps) weights, and core strengthening exercises. Occasionally I'll do heavy weights, but only to test my current level of strength; they don't work well for me as strength training.
#26
FitDay Member
Join Date: Jun 2010
Posts: 38
My suggestion is that higher reps with lower rate will work more on a balanced tone and "firmness" that people seek. Lifting heavier weights less repetitions is better for building bulkier muscles.
I would suggest jogging or some other kind of anaerobic activity combined with some lower weight high repetition lifting and a sensible diet should help you get the weight off in time.
I would suggest jogging or some other kind of anaerobic activity combined with some lower weight high repetition lifting and a sensible diet should help you get the weight off in time.
#27
FitDay Member
Join Date: Feb 2010
Location: San Francisco, CA
Posts: 576
I'm not saying this just because it's how I work out and I swear by it. I'm saying it because I've told at least half a dozen people and they've experienced something similar. You might be predisposed to carrying a little more muscle than the next girl, but is that really a bad thing (no)? Trust me, you're not going to look like Iris Kyle without some serious chemical help.
#28
FitDay Member
Join Date: May 2010
Posts: 35
I am soo sick of this myth.. I lift and have been lifting for a long time... and the fact is I am a whole lot smaller! I am not a skinny fat chic. I am toned which makes you look a whole lot better.
I love the fact that I look strong. Im in a gym full of people and the girls are on the treadmills, and the weight room full of guys. I love being able to lift like the rest of them. Don't get me wrong I do cardio 2 times a day but I would rather be In the weight room.
Stop saying girls will get bulky if they lift!
I love the fact that I look strong. Im in a gym full of people and the girls are on the treadmills, and the weight room full of guys. I love being able to lift like the rest of them. Don't get me wrong I do cardio 2 times a day but I would rather be In the weight room.
Stop saying girls will get bulky if they lift!
#29
FitDay Member
Join Date: Jul 2010
Posts: 10
@Dianna
Thanks for sharing your thoughts. I found this helpful because I have always been scared to lift and get 'bulky.' I am going to start taking a body pump class because just like your gym, my gym is separated with the girls on the treadmills and the guys by the weights. I am not ready to enter the weight room, so I hope Body Pump works!
I am not overweight, but I have no definition. I hope weightlifting is the way to go!
I am not overweight, but I have no definition. I hope weightlifting is the way to go!