New to BB - Help!

[Diane]

I am 41 years old, and have been doing aerobics for the last 15 years. Unfortunately, I am getting bored with this and losing motivation. I need a change! For cardio I love my treadmill but I need a body-toning workout program using free weights and machines. I don't want to bulk-up I just want to tone. I can spend a couple of hours three or four times a week at the club. Any suggestions would be appreciated.

[MsFit]

Weight training won't bulk you up unless you are consuming excessive calories and training very heavy.

A training program 4 x a week should be sufficient in adding nice muscle and a good diet will aid in bodyfat reduction.

[Laurie]

Hello!

I am 51 and after 10 months of only lifting fairly heavy freeweights/machines three times a week....I agree with MsFit. It will tone you up.

[barbi]

very few women have enough testosterone naturally to bulk up. building muscle will make you look leaner and more toned, while you actually may weigh more.

[Overload]

Welcome Diane :)

Ditto on what the ladies said. You'd have to go real heavy for lower reps to "bulk up". Doing lighter weights for about 12 - 15 reps will give you nice definition as long as it's still a heavy enough weight. If you get 15 or more too easily, the weight is too light. Of course diet will be a factor as to how toned you get also.

You should stop over to the "over 35" group and say hi. We have great people there, both male and female, that have gone through some amazing transformations.

Good luck to you!

[Helene]

The only way you can be "toned" is if you have a decent amount of muscles(by lifting heavy to build muscle) and you have a low bodyfat. So start lifing and go heavy. I've been lifting heavy weights for almost a year now in the 4-6 and 6-8 rep ranges and I have alot of muscle..just trying to work on lowering the bodyfat more to be toned.

[barbi]

i agree wuth u helene!!!

[stokedgrl]

I agree w/Helene as well. I've been lifting heavy for a year now and it has helped me lose weight! Of course my lifting is combined w/a low cal diet. But women simply do not produce enough testosterone to bulk up. Whether you use low weight high rep or high weight low rep your are breaking down muscle cells which your body will repair during recovery period (post workout/sleeping etc), this is what will make your muscles bigger. Your body doesn't care which method you use to tear the muscle cells, it just so happens that high weight low reps is more efficient because it takes less time to get through your workout. Also, definition will only come from having muscle and a low enough bodyfat % to show it off.

[barbi]

besides, it makes u feel good lifting heavy. at least it does me..i get bored around 8 if i'm doing high reps (15 or 20} which i do on occasion just to mix it up, but i stay heavy 95% of the time.