Weights

Faerie

I recently bought some weights because I really want to tone up my arms but I have no idea how long or often I'm supposed to do them.
I don't want to look all muscly or anything, just tone up. How long would I have to do them and how soon will I see results?
Any help appreciated!

Chucky the tree

If only there was one simple answer!


Usually 30-45 minutes weights is enough. Shouldnt really do anymore. Certainly do not go over an hour.

The results question is impossible to answer really. It depends how often you do weights, your diet, and your form. Dont train the same muscle group everday either. So if its just arms you doing i would recommend 3 days of weights a week, with one day off between each session.

But again you diet will have to be good if you want the best results. Protien will be needed. Bascially fish, eggs, and meat.

For toning, you should do small weights will alot of reps. 12-15 reps is would be fine.

Again, its very hard to give an accurate answer.

Reyman

As a beginner 30 mins three times a week is plenty.

Do compound exercises which use a number of muscle groups rather than isolation (eg for arms) exercises.

Pick up a book on the subject and select about five basic exercises (6 mins each) to concentrate on for the first two months, after that you can judge your progress and move into more complex training

Smellyirishman

Looking "toned" is generally the result of bigger muscles and lower body fat, I assume your a woman and fear you will end up looking like one of those freaky ass shmans, don't worry, it's never going to happen. With good weight work you are more likely to end up like this, something I assume you would not be too unhappy with!

Lift hard, and lift heavy, 3 times a week (If you just want arm definition then work Biceps one day, Triceps another and then Shoulders, or something like that) at about 3 sets of 10-15 (None of this 100 reps of 2kg nonesense!)

Any progress you make though, will ultimatly be determined by diet and rest.

rubadub

Smellyirishman wrote:

I assume your a woman and fear you will end up looking like one of those freaky ass shmans,

You always hear women worried about this, lifting little 2kg pink weights. You are not going to sprout freakish muscles overnight. If it was that easy most men would be walking around like hulks.

Faerie

rubadub wrote:

You always hear women worried about this, lifting little 2kg pink weights. You are not going to sprout freakish muscles overnight. If it was that easy most men would be walking around like hulks.

It's just scary though, I mean who wants to look like this!!

Thanks for the help! I never actually thought diet would affect it.

Dragan

Faerie wrote:

It's just scary though, I mean who wants to look like this!!

Maybe she does?

Quite simply is is impossible for you to look like that without taking some sort of anabolic substance for a protracted period of time over a few cycles and more that likely abusing test injections as well.

Don't be fooled by the female pro bodybuilders, to put it simply there are all gear bags pretty much. If you look at the more fitness and figure style girls you will see what you might actually be able to acheive.

In all seriousness, do you really believe you could get that big from doing weights?

If so there is a lot of research that you need to get done.

As already mentioned "tone" will not come without dietary changes, it is just the way things are. As such, i suggest you post your diet as well so we can have a look at that and see what might be amiss.

justsomebloke

If you want we can start posting pics of women that you could actually look like with a good weights programme and it wouldn't look like the one you posted. Now this would purely be for your benefit and not for the benefit of all the lads out there;)

t-ha

Here's some examples of women who lift the heaviest stuff they possibly can, eat clean, and generally have trained their asses off for extended periods of time. However, they have not been on estrogen blockers and massive amounts of testosterone during that time, hence they look like this;

That's Heini Koivuniemi, Finnish strongwoman and world's second strongest woman in 2001.

And this is Cheryl Anderson, a powerlifter and classified as an Elite lifter. She is ranked top in the USA in deadlifting in the 97lb weight class, and third overall.
Records: Currently holding eight different bench records (one national, one regional, six state), four squat records (one regional and three state), six deadlift records (one national, one regional and four state), four full-meet records (one regional and three state), and one junior full-meet record (state) in USAPL, the WABDL, and the APA.

But obviously be sure not to lift anything over 2kg in weight or you'll be huge... and yes that includes shopping bags, toddlers, your gym gear, etc.

Faerie

t-ha wrote:

But obviously be sure not to lift anything over 2kg in weight or you'll be huge... and yes that includes shopping bags, toddlers, your gym gear, etc.

Haha! :rolleyes: Maybe I should give up carrying my schoolbag too because that weighs at least 10kg!

This is my average diet:
Breakfast: Porridge half with skimmed milk, half with water and a chopped banana Or maybe a bowl of weetabix with 1 spoon of sugar.
Lunch: A dry roll and an alpen bar.
Dinner: spaghetti bolognese or something like that Or a salad
Snacks: Strawberries or raspberries, a yoghurt, maybe two squares of dark chocolate
Drinks: Mainly water but sometimes fruitjuices which I know are bad for you!

Recently I have to admit with the pressure of exams I've been eating more chocolate!
God maybe I eat a lot!