What weights do I use?

finiboom

I'm a woman and currently using 1.5 kg weights on my arms for the past month and have seen no difference... obviously too light and I want to buy heavier weights but not sure on the size.

What weight would be suitable to use if I want to just tone up my arms?
3kg? 5kg?

I don't want want bulky muscles just leaner arms (no bingo wings)!

finiboom

Also i'm not overweight, I have a healthy bmi for my height, I just want to tone up!

Zombienosh

you can usually get sets or adjustable ones.

TheBellJar

That lean ‘toned’ look comes from low bodyfat and visible muscle. This means lifting heavier, eating better and getting in some cardio/conditioning circuits.

• Check the stickies for help with your diet with regards to the kcals you need daily, work out what you need to consume daily to lose weight and monitor it using an app like myfitnesspal.
• Get rid of the 1.5kg weights or use them as door stops – if your doors are made of cardboard
• If you’re interested in getting a nicer all around shape as well as losing weight, then start a proper weights programme. Plenty of info on starter programmes here if you search, or you can book in with a PT for a session to get you started.

Oryx

What exercises are you doing with them? But yes, regardless of what you're doing they are much too light and I'm not surprised you see no results. You lift heavier weights putting milk on your cereal.

Bodyweight exercises and swimming will tone your arms.

If you want to use weights, 8kg plus at least, depending on what youre doing.

alan27

Buy a kettlebell, 6kg to start progressing to 8kg and then to 10kg.

lubie76

I use 3kg, 4kg in classes where doing a lot of reps up to 6kg for legs.
In gym, I use 5kg - 7kg for arms up to 10 for legs. I normally do more with barbell.
You should be getting tired by 8-10 rep of 12 on first set and then do another two sets of same. If not up your weight.

Forget the baby weights. Enjoy!

finiboom

Ok, thanks for your help everyone.

I don't think my weight is an issue but lowering my body fat would help see some definition come through. How do I work out what my body fat percentage is?

My height is 5'2 and weight is 48 kilos.

Oryx

afaik, body fat is measured using calipers or (more inaccurately) using an electronic scales or sensor with that feature.

SBWife

finiboom wrote: »

I'm a woman...I don't want want bulky muscles just leaner arms (no bingo wings)!

Unless you can grow a beard you most likely do not have enough tetesterone to get bulky muscles.

In terms of weight try lifting whatever weight brings you to failure in about 8 reps it'll depend on the exercise what this will be. (For me some upper body exercises I'll use 8KG others 5KG). When you can complete 12 reps with the weight move up to a higher one. It's old fashioned and some might disagree and suggest lower or higher reps. It's worked for me and many more.

rubadub

Zombienosh wrote: »

you can usually get sets or adjustable ones.

+1
this one on amazon is a good price and is free delivery to here as it is over £25
http://www.amazon.co.uk/York-20kg-Cast-Iron-Dumbbell/dp/B004ELB550/ref=sr_1_1?s=sports&ie=UTF8&qid=1361965327&sr=1-1

You might struggle bringing them home if you got them in argos, and they are dearer in argos.

The empty bars on that set are about 2kg each, to give you an idea of how light your current ones are.

You can keep your 1.5kg ones for warming up.

finiboom

Brilliant, thanks a lot for your help guys!

I'll have a look on amazon now

finiboom

12 reps doesn't sound like very much. 3 sets of 12 reps?

Sorry, i'm quite new to all this, but I suppose we all have to start somewhere!

Dravokivich

rubadub wrote: »

+1
this one on amazon is a good price and is free delivery to here as it is over £25
http://www.amazon.co.uk/York-20kg-Cast-Iron-Dumbbell/dp/B004ELB550/ref=sr_1_1?s=sports&ie=UTF8&qid=1361965327&sr=1-1

You might struggle bringing them home if you got them in argos, and they are dearer in argos.

The empty bars on that set are about 2kg each, to give you an idea of how light your current ones are.

You can keep your 1.5kg ones for warming up.

Can't help but giggle at this in the product description:

Boxed-product Weight: 19 Kg

finiboom wrote: »

12 reps doesn't sound like very much. 3 sets of 12 reps?

Sorry, i'm quite new to all this, but I suppose we all have to start somewhere!

If 3x12 doesn't seem like much, it's possible that the weight you are using is a bit on the light side.

Oryx

finiboom wrote: »

12 reps doesn't sound like very much. 3 sets of 12 reps?

Sorry, i'm quite new to all this, but I suppose we all have to start somewhere!

Youre used to working with a weight thats way too light. Once you start using more challenging weights, youll find 12 reps plenty demanding.

But when you up the weight, its important that you use correct form. Learn how the move is done correctly, check your form in a mirror, or have someone check it for you. You dont want compensatory efforts creeping in (twisting, straining) that may cause your training to be ineffective or at worst, injure you.

meijin

do you really need to use weights? consider starting with bodyweight exercises - some great progressive program here http://www.boards.ie/vbulletin/showthread.php?t=2056185716 - starts from very easy wall push-ups and gradually increases difficulty