Switching over from Cardio to Weightlifting
I've been exercising for a while mostly cardio. I'm down to my goal weightloss, but want definition. I realize I'm not going to get great definition, but I'm starting to see it. Anyway, I workout at least 3-4 times a week and can get my leg muscles really sore, but never my arms. I upped the weights so I can only do around 8 reps at a time and I do 2 sets. I don't have anyone to workout with me, so maybe I'm just not pushing myself enough. Any thoughts???
Living until I die!
Hi Vera! I have a friend who is a body builder as a hobby. I had a similar conversation with him when I began genuinely doing a good cardio workout and needed to define some muscles myself! I did NOT want to build a ton of muscle mass but wanted, instead, to build some muscle and have it nicely defined. He understood what I meant, thankfully! In any case, here is what he told me:
1) Alternate days. Don't do weight/strength training more than two days in a row. The muscles need time in between workouts.
2) Each set should include 15-20 reps and each exercise should have 3-4 sets.
3) The amount of weight you are lifting/using should be enough that you feel the burn and push through it. If, by the third set, the weight is too much, reduce the amount of weight but NOT the # of reps or sets. The last couple of reps of the last set should really require you to push.
4) When you get to where the 15th rep on the 4th set of any given exercise is not enough, it's time to increase the weights.
I only recently added in the lifting and strength building to my workout regimen. I would say I have been doing so, consistently, now for about 3 weeks. Yesterday, I saw a number of my teaching colleagues who I hadn't seen since school let out in early June. They ALL commented on the tone and definition that I have already achieved!
I hope this helps. Good luck with your program!!
1) Alternate days. Don't do weight/strength training more than two days in a row. The muscles need time in between workouts.
2) Each set should include 15-20 reps and each exercise should have 3-4 sets.
3) The amount of weight you are lifting/using should be enough that you feel the burn and push through it. If, by the third set, the weight is too much, reduce the amount of weight but NOT the # of reps or sets. The last couple of reps of the last set should really require you to push.
4) When you get to where the 15th rep on the 4th set of any given exercise is not enough, it's time to increase the weights.
I only recently added in the lifting and strength building to my workout regimen. I would say I have been doing so, consistently, now for about 3 weeks. Yesterday, I saw a number of my teaching colleagues who I hadn't seen since school let out in early June. They ALL commented on the tone and definition that I have already achieved!
I hope this helps. Good luck with your program!!
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