[Minkey]

Hi there

I am a 42 yr old female who is currently 12 stone 12lbs, and have been doing spinning / RPM cycling classes for a couple of months, interspersed with some free weights (arms and chest etc) and weight machines (for legs and bum). However I don't seem to be losing any more weight or getting slimmer other than what I initially lost (8lbs) when I first started.

I would like to know how heavy my weights should be. I use dumbells between 2-3kg each. I do my leg weights at 40-60kg depending on the machine. I want to tone up but decrease the circumference of my thighs and upper arms - not increase them, so am I lifting too heavy or not heavy enough?

I try to do 3 sets of 20 reps, working fast to extend the muscle then bringing it back slowly in a controlled fashion. Am I doing it right for the result I want? I don't want to build any bulk, just narrow my upper arms and thighs and have them shapely with definition. I always assumed that doing say, 3 sets of 12 reps with heavier weights, is the way to get bigger not smaller?

I have started to add running into my routine (treadmill) to increase my cardio from 2 night's of cycling. The only thing I am finding is that it is making me much hungrier the more cardio I do so I feel its a vicious circle when I am trying to eat less. I can't starve myself as I love food, so I don't think its a case of not eating enough calories. Should I just continue to eat normally and up the cardio?

All advice appreciated.

[Theo M. Whittington]

Hey there,

As much as I'm sure you're willing to put in the effort, I advise against eating normally or possibly more than normal. Between cardio, weight training and diet for weight loss, diet is the most important factor for most people to control. Women tend to get inferior results from weight training and cardio compared to men also, a lot of it is that men weigh more so expend more energy and that men can build muscle a lot more easily than women. So what I can't emphasize enough is that you should absolutely stick to your calorie deficit.

In regards to weight training, I have to be blunt. You're not going to bulk up, you can try to if you want. It won't happen, the reasons for this are:
1) You're dieting, you don't have the raw materials to build muscle efficiently
2) You're female, you can potentially get muscle if you want but you would need to eat more food and train much harder, Even then you won't bulk up like a man. Lots of women fear this, but please don't, muscle doesn't happen by accident.

So go for it, if you enjoy it then tear it up in the gym, you'll maintain your femininity. Training with heavier weights will also help you maintain bone density as you age, I can't recommend it enough as a practice for women to start and maintain as they age, it can make a big difference to your quality of life.

SO in summary, almost all of the reduction from your arms and thighs will come from your diet, I'm not saying that you shouldn't maintain your other practices but you absolutely should maintain the calorie deficit.
Lift heavier if you want, if will do you only good. As a tip, heavier romanian deadlifts are a great exercise used by female fitness models to make their butt and thighs more shapely.
Let me know if you need any help,

You might like this also: 5 reasons to lift weights for women

Theo

[Minkey]

Theo M. Whittington, on 24 January 2012 - 09:51 PM, said:

Hey there,

As much as I'm sure you're willing to put in the effort, I advise against eating normally or possibly more than normal. Between cardio, weight training and diet for weight loss, diet is the most important factor for most people to control. Women tend to get inferior results from weight training and cardio compared to men also, a lot of it is that men weigh more so expend more energy and that men can build muscle a lot more easily than women. So what I can't emphasize enough is that you should absolutely stick to your calorie deficit.

In regards to weight training, I have to be blunt. You're not going to bulk up, you can try to if you want. It won't happen, the reasons for this are:
1) You're dieting, you don't have the raw materials to build muscle efficiently
2) You're female, you can potentially get muscle if you want but you would need to eat more food and train much harder, Even then you won't bulk up like a man. Lots of women fear this, but please don't, muscle doesn't happen by accident.

So go for it, if you enjoy it then tear it up in the gym, you'll maintain your femininity. Training with heavier weights will also help you maintain bone density as you age, I can't recommend it enough as a practice for women to start and maintain as they age, it can make a big difference to your quality of life.

SO in summary, almost all of the reduction from your arms and thighs will come from your diet, I'm not saying that you shouldn't maintain your other practices but you absolutely should maintain the calorie deficit.
Lift heavier if you want, if will do you only good. As a tip, heavier romanian deadlifts are a great exercise used by female fitness models to make their butt and thighs more shapely.
Let me know if you need any help,

You might like this also: 5 reasons to lift weights for women

Theo

I'm not sure if this will work, but here's my reply: Thank you for your advice - it gives me much more confidence to lift heavier weights than before - maybe I'll see more of a result. Don't like the calorie deficit thing, but its common sense - I just need to make sure I keep up that deficit by exercising because I do like my food .

Great link too - at least I know i won't end up like an eastern european female weight lifter circa 1980...

[clairehunter92]

You could try exercising at home when you dont have the time to hit the gym as it does take up a of time.

--Link Removed--

This post has been edited by Theo M. Whittington: 31 January 2012 - 05:17 PM