Workout Troubles - Leaner body

werhardt · 03-24-2009, 05:18 PM

Hi!
I am new to this forum as of today and I have read a lot of useful tips. I still have some questions though, I go back and forth on different exercise programs and how many sets/reps to do and I am confused.
I do my cardio on the treadmill and I do lift weights. My body is the type to bluk up if use the weights. All I want to do is lose about 20 pounds, slim down my whole body, mostly my legs and tone everything up. What do you suggest. I saw this on one of the forums and I was thinking about trying this out. I added the 2 sets of 20 though. Can you help me?
Workout 1 twice, while in the second week you’ll do workout 2 twice etc.
Workout 1

Upper Body (2/20)

Chest
Flat Dumbbell Press
Pec Dec Fly
Upper Back
1 arm dumbbell row
Seated Cable Row
Shoulders
Seated dumbbell press
Dumbbell lateral raise
Traps - Dumbbell shrug
Triceps - Pushdown
Biceps - Barbell curl
Forearms - Barbell wrist curl
Abs

Workout 2
Lower Body (2/20)
Quads/Glutes
Quads – Leg Ext
Hamstring – Leg Curls
Lower Back - Back extension
Abs

Lazylifter · 03-24-2009, 07:06 PM

I'm just too lazy to do 20 reps, I rather do 8 reps with more weight and get it over with quicker, but thats just me.
If you don't want to bulk or tone up at all and just lose weight you might be better only doing weights once a week doing something like swiming/ running the rest of the time?

werhardt · 03-25-2009, 12:16 PM

I do want to tone up and slim down, I just don't want to bulk.

stikfigure · 03-25-2009, 03:11 PM

Quote:

Originally Posted by werhardt

I do want to tone up and slim down, I just don't want to bulk.

to slim down you have to do more cardio. doing that many reps is risky for the joints and may border on overuse. you won't look bulky by moderate weight lifting unless you have an unusual amount of testosterone in your system.

plus the more muscle you put on the easier it is for your body to burn calories to help you slim, and muscle building is best done with higher weight and lower reps and then a couple of days of rest and recuperation for that particular muscle group

5kgLifter · 03-25-2009, 05:19 PM

Quote:

Originally Posted by werhardt

I do want to tone up and slim down, I just don't want to bulk.

Odd question, what kind of weight load do you use for the 2 * 20 reps? It's just I do a similar routine, but I never go above 6kg on any limb, since I use dumbbells, it means I can only hold 5kg/6kg in each hand for all exercises...and I've not had a problem with bulking; although my routine is a straight-through from start to finish with no rest between reps/sets (so, it's sort of cardio-based in a way, deliberately), and consists of 25 exercises that target upper and lower body during the routine. I also do cardio 3 days (2 * 20 mins Tabata, 1 * 1hr apnea : that last one being specialised, otherwise just Long slow cardio would fit the bill there, so that there is a mix, and variation), and the full-body weights routine on the other 3 days. So, unless the weights load is high, it should still be okay and cause no bulking.

People probably think I'm mad, but that's why I named it 'The Great White Workout'

werhardt · 03-25-2009, 07:18 PM

For my legs I am using 25 lbs. the Arms I am using 8 to 10 pounds.

See this is where I am getting confused. The one person on here said to add more weight and less reps. Other sites I have seen is lower weights/higher reps. It is just so confusing for me.

As for cardio, what I only have access to a treadmill. Can that be considered cardio?

5kgLifter · 03-25-2009, 07:53 PM

Quote:

Originally Posted by werhardt

For my legs I am using 25 lbs. the Arms I am using 8 to 10 pounds.

See this is where I am getting confused. The one person on here said to add more weight and less reps. Other sites I have seen is lower weights/higher reps. It is just so confusing for me.

As for cardio, what I only have access to a treadmill. Can that be considered cardio?

Cardio, treadmill, yes that is considered cardio...anything that raises heart rate and uses the lungs/cardiovascular systems, walking, jogging, running, cycling, swimming, stepping, playing sport etc...the lsit is endless.

Some times higher weights/less reps and lower weights/higher reps equates to the same volume:

5kg * 20 reps = 100 kg

20kg * 5 reps = 100 kg

Both produce a different response in the muscle tissue, but both work the muscle to the same volume of intensity. The problem with the higher weight/ lower rep idea is that it can cause injury just as easily as doing higher reps with lower weight loads (depending on how many reps are done, but 20 reps is not mega-high and should not cause issues). The 20 reps is more nedurance fibre oriented, the second (higher weight load/lower reps) is muscle size oriented, gain mass...in between the 2 extremes is the strength oriented rep range...it's really a choice of comfort and what you wish to gain from the workout...but 20 reps of 2 sets seems sensible if you do not want bulk as your main aim. And my 5kg weight says 11 lbs, so it's about the same weight load as you are working with...I like it because it keeps the muscles conditioned, without loads of joint stress from higher weight loads or higher reps and much lower weights.

werhardt · 03-26-2009, 01:10 PM

Thank you so much! You help me to understand all of this!

5kgLifter · 03-26-2009, 05:54 PM

Quote:

Originally Posted by werhardt

Thank you so much! You help me to understand all of this!

No problem, it's nice to be able to pass knowledge on...

becca · 04-29-2009, 09:52 PM

i am confused, i read the top articles thread and in it it said that doing low weight, high reps is a waste of time and that to lose weight and get toned should do high weight, low reps... and that women to not have the genetics to get big muscles. there is so much mixed info. I have never done weights, want to start soon so trying to get some info on the best way to do it.