I have a question, I'm trying to do a workout everyday now and I want to incorporate weights, but dont want to do them to the point where I gain weight from muscle mass. I want to firm and tone and not build muscle, I am already pretty muscular and want to just tone it.

I do about 45 mins of cardio, either by treadmill or stationary bike but really want to work on muscle firming. What are your workout routines? How many days a week? How many reps? How much weight? How much cardio do you do?

Thanks girlies (and boys)

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2001 = 230 lbs
1/2003 - 218 lbs
1/2004 - 187 lbs
current 195/goal 150

Merdiva - you should think about light weights with high repetitions. I would also NOT worry about building muscle - that's actually a good thing - the more lean muscle mass you have, the more calories you burn through out the day. It is harder for women to build serious muscle mass because we generally don't have the testosterone.

Check out the Power of 10 (slow cadence weight training) or Body For Life for exercise routines. You may also want to pop into the March exercise challenge and ask John (golfunit) or Jeremy for some ideas. I have been a slacker that last couple of weeks, but my weigth training routine went something liek this (I work out at home with a bench and some dumbells):

M - chest, back, shoulders, biceps and triceps - slow cadence (10 seonds up, ten seconds down) to the point of muscle failure) one or two exercises per muscle group
T - cardio
W - quads, hams, glutes, calves and abs - same deal as upper body
Th - cardio
F - repeat upper body workout
S - cardio
Su - off

The following week, I do lower body on M anf F and upper body on W. I like the slow cadence because I get a much better workout in a shorter period of time (15 minutes maybe) so it really fits my schedule

Start slow. The idea is to stress your muscles to the point of fatigue, but NOT to the point of severe over exertion - you should be a little sore afterward and the next day, but not in agonhy. You should not weight train everyday, because it is the rest in between sessions (recovery) that actually builds muscles.

The key is to plan - good luck and keep us posted.

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Jen



179/179/120

Do you have a gym that you go to, or are you on our own. If you have a gym, see if they can set you up with a routine, usually when you join a gym they give you a trainer session for free to introduce you to the weights, and set up a routine for you.... if you had joined a long time ago, can you buy a trainer for an hour to go over these things....
if not, there are books, web sites, etc. to help you with this, and also go to the exercise challenge and ask questions of the guys there, they are pretty knowledgeable about weights. I just started incorporating weights.
currently this is my work out routine:
m = Swim 1 mile (45 min) and 15 min of water exercises to cool down
T = water aerobics 1 hour
w = 15 min treadmill, upper and lower weights (don't have my card from the gym, but my legs are usually at 45 lbs except for the the seated leg press - 110 Upper weights are usually 15-20 lbs.) most of the legs are 15 reps x 2, upper is 12 reps x 2 (after each set i have a 45 sec rest)
Th - water aerobics 1 hour
fri - 10 min treadmill, lower body weights, 30 min of swimming (should be just at 3/4 of a mile)
sat - water aerobics, 1 hour, water volleyball 1 hour
sunday either rest or 15 min treadmill and upper body weights and 30 min swim, or water aerobics


This way I am getting in my swims, water aerobics and weights upper and lower two times a week.
I agree with something someone said about resting between weights (ie don't do them every day.)
your muscles need time to repair, and that is when you take the day off from weights.
hope this helps.

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http://www.youravon.com/cnorulak
carolyn in texas
started 8/11/03 327/268/177
5/20/08/ - 348
onward thru the fog

I've been excercising my upper body (arms with 4 lb & 8 lb weights) and abdominals for about 45 minutes 3 days a week. I, too, have read it's not good to work the same muscle groups every day because the muscle gets torn down and doesn't have a chance to rebuild. And because I only do this 3 X weekly (Tuesdays, Thursdays, Sundays) I don't feel like I'm constantly having to be working out. Ditto Jestey though, it's hard for women to become extremely muscular unless you are professionally bodybuilding. I use my treadmill daily, though, because cardio doesn't have the same restrictions as weight training.

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Karen
147/135 LF
135/127/117 LC

I do my workouts in a apt complex gym, very nice, but the machines i have no idea how much weight, etc to put and how many reps to do, so I just do cardio every other day.

__________________
2001 = 230 lbs
1/2003 - 218 lbs
1/2004 - 187 lbs
current 195/goal 150

Merdiva:

For weights go start, you should shoot to do 10 to 12 reps in a set, using good form. (Power of 10 and Body for Life, as well as other weight training books will show you the proper form to use) - there are other methods, but 2 sets per exercise is a good starting point for the beginner. The weight to use is up to you - you want to pick a weight that is just heavy enough so that the last 2-3 reps in your set require a lot of effort - you want to push to lift the last few reps, but not struggle and break form (does that make sense?). You will need to experiment with the weight stack on the machines - that's OK, we all have to! To start, shoot to do 2 sets of 12 reps each for each machine - rest 30 seconds or a minute in between each set (I have a stop watch that I use to time my rest breaks - I rest a full minute). Try to lift the weights with a smooth, controlled motion - don't swing them or rush the lift - you want your muscles to do a good solid contraction, not have the weight come up through momentum. Also, don't forget that lowering the weight should be smooth and controlled as well - if you let the weights drop, you are missing out on half your workout!

Weight training can be very satisfying, and people love to share - is there anyone in your gym who lifts that you could ask for help?

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Jen



179/179/120

Please don't be afraid of too much muscle. Like jesty says, you don't work a particular set of muscles very often. I have been using Cathe Friedrich's slow and heavy tapes because I'm too lazy to figure out my own routine, and also because I have to work at home. I am really learning to love it!! Go figure. Right now I am trying to figure out just how long I need between weight workouts to recover. We're all different that way and I am approaching age 58 so I know I need longer.