Does anybody know much about women's fitness and weight training?

[davsand]

HELP!!! Kevsand and I are going to the gym now (three days a week.)

We are doing a pretty basic cardiac workout with treadmill and bikes and free weights. I've also added some time on one of those elliptic trainer thingies (it is supposed to be a low impact sort of cardio workout, I'm told...) and some waist exercise thing that is supposed to flatten my tummy and love handles.

We are doing fine with all that.

I want to "firm up" my "stuff." You have to figure that after having a child a few years ago, hitting 46 and then taking off about 45 pounds I have "stuff" that is kinda flabby. When I wave goodbye on the way out the door my upper arms are still waving when I'm a block away. The "girls" (as I call them) are making a run for the equator, and my gut is still round.

I am NEVER gonna wear a bikini in public. I accepted that a LONG time ago. I am NOT a candidate for Anorexia because I love food too much. All I am looking for is healthy body and not having to shop in the "fat chick" stores for the rest of my life. I want to wear tank tops and not worry about having my upper arms looking like wings. I want to not have a butt that is saggin down to my knees. I want to see my toes when I look down...

My gym is not the most user friendly place. My first time there I asked a staffer to explain how one of the machines worked and was told, "We have a class on that at 6 pm." My response was, "Well, it is 3 and I am here now, do you think you could take a second to explain the basics?" That pretty much sums up the whole attitude, and unfortunately, it is what we can afford for now. Later we'll get into a place that actually has some customer service, but for now I'm stuck with this. They say they have personal trainers "available for consults" and that is something like $40.

So here is my question for anyone who knows about fitness for women:

Isn't it true that for women it is repetition that reduces rather than actual weight used? If I do 40 lifts with a low weight isn't that gonna do more than 20 lifts with a higher weight? Isn't that, essentially, how this whole thing works? Is it Reps rather than weight that firms up women?

Thanks!


Laura

[JitterbugPerfume]

1. Hi Laura!!

I have been trying to get in "shape " too, but I mostly walk and do free weights --and weight watchers online (LOVE my weight watchers)

It is GOOD to see you!:hi: :hug:

[davsand]

8. JB!!!! I am SO glad to see you!!!

I had been wondering about you and I can't tell you how good it is to see you! You been doing ok? Staying out of trouble (or at least not getting caught?) :)

My SIL did WW and she loved it too. I did/am doing South Beach and it has worked for me. Everybody has one that will work it is just a matter of finding what works for YOU, I guess. I have enjoyed the Beach because I don't feel like I'm deprived most of the time. One major factor for me was the whole Cardiac thing--South Beach was written by a Cardio Doc. With Kev having had a heart attack in May and with my Dad's entire heart history, I figured I better pay attention and get healthy.

So good to see you!


Laura

[JitterbugPerfume]

9. I am doing ok Laura

My daughter in law does south beach and it works great for her !

I am so glad to see you I cherish my "old" DU friends

keep in touch?

[terrya]

2. I wish I could help, but....

You may want to cross post this in the Exercise and Fitness Group. Some good, knowledgable people there who can help you.

Good luck on your fitness goals! :-)

[davsand]

13. Ooooh! Good idea, and thanks for the suggestion.

Never occurred to me to check with those good folks!

How have you been, BTW? I haven't talked to you in quite a while either...

What a cool thing--I'm seeing a lot of my buddies today!


Laura

[LostinVA]

3. Lower weight, higher reps work better for women

Just remember some stuff: it takes time, alot of it is genetics (ie muscle-building abilities), you need to change your gym now or talk to the owner ASAP. EVERY gym should make time to show you stuff... in many states, it's a law. It is completely unacceptable that they refused to help you.

I'm not a body builder, I'm a runner -- but I do weights three days a week and core stuff four-five days. PM me if you want.

I'm 41, btw.

on edit: I go to an inexpensive gym, and the people there are TERRIFIC.

[HarukaTheTrophyWife]

4. Here you go...

Stumptuous is probably one of the best resources for women's weight training out there.

For reps, I would do 3 sets of 10-15 reps. There's no reason to do a set of 40 reps. If you can do that, you're not lifting heavy enough and you won't add muscle. Start with whatever weight is comfortable but difficult, and try to add weight regularly. Don't worry about lifting decent poundage, since you'll never build muscle like a man. The muscle you do build will help you burn more calories, as well. Also, form is very important. If your form is off, then you won't recieve the full benefit from it.

Don't pay attention to the scale. Pay attention to how your clothes fit. Muscle weighs more than fat. If you're building mucle and burning fat, you might actually go up in weight, while your clothes get looser.

Ellipticals are really good cardio. I'm not sure what you mean by the waist exercise thing.

Also, if you're not locked into a contract, I'd look for another gym. The gyms in my area all offer a couple of free personal training sessions, during the trial period, to teach you how to safely use the equipment, proper form and to set you up with a workout program. Also, the staff on duty should answer questions about equipment when asked and not direct you to a class taking place in three hours. An answer like that is even a liability issue for the gym.

[LostinVA]

5. Haruka is right -- 20 reps should be the max, even with light weights

[Shakespeare]

18. Sweet! That's a great link, haruka.

Thanks for posting this!

[Lex]

22. Hey, thanks for that link.

excellent :thumbsup:

[davsand]

24. I finally got a bit of time to look at that site. How cool!

Thanks for that link! I really like her attitude. I want to make time to read it in depth, but it cracked me up after about ten minutes of reading. This woman KNOWS me, with a heading like this one I can tell:

No fat chicks
Why overweight beginners rightly hate aerobics classes, and what to do about it...

:rofl:

Thanks again for that link!


Laura

[NewJeffCT]

6. When I want to know about women's fitness...

I just watch Kiana's Flex Appeal.

do a google search on Kiana Tom... no can do here at work.

[Jamastiene]

7. As a woman who avoids exercise like the plague, all

I can tell you is that women want to "fit" into certain clothes, so they do "weight training." OH, and I have heard that to lose weight, lifting weights every day is best and to gain muscle, lifting weights every other day is best. Or is it the other way around?

I guess you can tell I have no business in this thread except to add some comic relief. :shrug:

And to say :hi:

[davsand]

10. Comic is ME anywhere near a gym.

I really am not all that hung up on the clothing "size" thing beyond not wanting to buy my dresses at the circus tent-maker's shop.

As far as a trip to the gym, had it not been for Kev's need for cardio work after his heart attack I would probably not have ever ventured down this type of exercise road. I started this to support him, but if I'm gonna actually DO it I may as well get some benefit from it too. I have the time invested, now I just need to make sure it is time well spent. Ya gotta know that my view of "exercise" was running the Hoover or maybe running to the dinner table. THAT has certainly changed.

Good to see ya!



Laura

[Jamastiene]

15. :P

I know what you mean. My family is always trying to make me exercise, but my idea of exercise is getting out of bed. Trust me, if I could have a feeding tube with Dr Pepper and bits of steak fed to me whilst people fan me with exotic beautiful handmade fans with beautiful paintings on them, I'd consider chewing exercise, but I'd be more apt to do it.

[davsand]

21. I'm thinking I SHOULD maybe take up swimming.

This looks about like the only exercise I could seriously consider being a regular at. Wanna join me in hiring a pool boy?




Laura

[HarukaTheTrophyWife]

11. Everyone should take a day of rest weekly from working out.

Whether or not you should lift every other day or daily (with a day of rest) depends on how you're working your muscle groups. If you do a full-body weight workout, then you should do it every other day. If you do split workouts (legs/abs one day and arms/chest/back another), then you can lift daily. Basically, your muscles need a day of rest, otherwise you risk injury/generally wearing yourself down. The muscles need a day of repair to get the full benefit. Cardio is fine on off-days from weight training though.

[Jamastiene]

16. Slow down.

Please. :P

I'm still confused. You mean I can't take 7 days a week off from heating up all those body parts. I honestly didn't know muscles came in groups. :P

Which muscle groups am I working when I wake up and get out of bed?
:evilgrin:
:hi:

[HarukaTheTrophyWife]

17. Now you're just being an ass.

:P

[Jamastiene]

20. Would that be a horse's ass or what?

:P

[Reverend_Smitty]

12. Cardio is going to be the #1 determinant on reducing extra flab

The better cardiovascularly fit you are the higher your BMR (basal metabolic rate) is which means your body is burning more calories at rest.

The 20 reps at a higher weight is fine for what you want, it will tone the muscles which is what you want. I think the biggest misconception women have with weight training is that if they use too much weight or do too many reps, they will end up looking like one of those freakish muscle-bound women on the fitness magazines...which is totally not true.

Also you really can't "target" an area to lose fat...your body decides that for you...unfortunately the belly and the butt are the last two places to go when it comes to fat loss so don't get discouraged, just work on toning those areas and the fat will come off in time

[davsand]

19. I have been amazed at the fact that I have bones.

It sounds really goofy, but I was simply blown away when I found my hip bones. Similarly, I'm actually kind of finding my ribs when I look for them, and THAT is a HUGE thing.

Something else that I hadn't even considered about weight loss is shoes. Yep, I'm wearing a slightly smaller shoe now--even my feet were fat, I guess. WHO KNEW???

I doubt I'll ever be looking like those muscle bound ladies in the magazines. For one thing, I do not want to work THAT hard at it, but also, I am not willing or able to put THAT kind of dedication into it. I'm simply not that driven.

I knew when I was pregnant and then nursing that the fat on the thighs and butt and gut was gonna be fixture for as long as I was breastfeeding. As a Mom I gotta have a few perks and a big butt and gut were MY perks--ya know? Well, now that Material Girl is NINE I can't really get by with the baby fat argument anymore. Plus, all joking aside, my heart and cardiac health really don't allow for my BS excuses for being out of shape. I was fat and out of shape and I was headed right to the heart attack ward if I didn't get my act together.

Lots of reps at lower weights--got it. Makes sense.

Bless you all for the help!


Laura

[radwriter0555]

23. That's correct. Cardio, cardio, cardio. For losing flab it's very critical

to boost the metabolism, which is after all what burns off your calories.

The reps are great, they'll help tone you up for sure. But for loss and flab control you've got to stimulate your body to burn that fat off as a fuel resource.

One excellent way if you can manage it, is to work out first thing in the morning before you've had your breakfast of melon, yoghurt or muesli. (coffee, tea, beverage, etc is fine)

Working out before breakfast forces the body to use the stored fuel in your body, as in, those flab slabs. The stuff you slept in all night!

And, if you can squeeze in another 1/2 hour round of cardio in the late afternoon, (fast walk for at least 30 minutes) it would also kick the fat loss into high gear and you would be stunned at the difference in a few short weeks. You don't have to do this routine forever, but just until you've lost that toughest part. Then you maintain with regular, monitored diet and exercise.

I have a chain of ladies' fitness centers. This is what I use to my gals who want to lose weight fast.

GOOD LUCK!!!!!

[davsand]

25. I want to go to YOUR fitness centers!

Have you considered a move to Illinois? :)

I have got to say, I can't even imagine working out before eating something in the morning. I'm not being silly here, but I am actually a bit weak kneed until I at least drink some skim milk or eat a bit of yogurt. Am I abnormal to be that "frail" in the morning?

:shrug:


Laura

[radwriter0555]

29. No, it's normal, but it's just like any other craving. Have that glass of

milk or a bite of yoghurt, and definitely a full glass of water, then get right into the workout.

Let your body do the work naturally!

You won't suffer if you move a meal by an hour or so. You get used to it within a couple of days.

[Left Is Write]

28. Another benefit to afternoon walking...

is that it can curb the appetite for supper and avoid evening overeating.

[Left Is Write]

27. Not necessarily true.

For some people, belly fat is the first to go with a good cardio program.

[graywarrior]

14. Hey Laura,

I'm doing the same exact thing...used to be a gym junkie a few years ago. I read that the new body builder thing now is light weight, more repetitions, each lift count slowly to ten, count to five for the release. I've been trying that and it seems to work well for me.

[Left Is Write]

26. Hi...

The general rule of thumb is that lower weight, higher reps is good for firming and toning, while lower reps with higher weights is good for bodybuilding. However, there is a lot of dispute about which method is better, and you'll hear one thing from one trainer and another thing from another trainer. Do what you feel most comfortable doing, or what gets you the results you desire.

As for your "stuff" - using a combination of fat-burning cardio and strength training is the way to go. Strength training will strengthen, tone and firm your muscles. Cardio for fat burning will trim away the excess fat so those beautiful, shapely muscles will be show!

Use an online calculator (such as http://www.healthchecksystems.com/heart.asp ) to determine your target heart rate. When doing cardio, try to raise your heart rate to that level and keep it elevated for at least 20 minutes. This will kick your body into fat burning mode, using up stored fat as energy.

Remember that you can't "spot reduce." You can tone muscle groups, but it's the fat burning that causes reduction. The good news is that as you replace fat with lean muscle mass, your body burns even more calories, even at rest.

[graywarrior]

30. Hey LeftisWrite, thanks for the heart rate thing!