I genetically do not bulk up, so I do not have any fear of looking like "a man". I have some class participants who will 'bulk up' using the same weights I use, when that happens, we just lower the amount of weight that they are lifting. We want to look good, not be flabby or look like men.
Heavier weights combined with cardio will really burn off that fat. You do a cardio session for 3 minutes, working up to a 'puffiness', but can talk, then you stop, grab your weights and lift for 2 minutes. Quickly go back to cardio for 3 minutes. 1st minute steady, 2nd minute speed it up, 3rd minute work up to that 'puffiness', but can still talk. Grab your weights and lift for 2 minutes. You will sweat like a stuck pig. I only do this with step routines and upper body with the weights. I never work the lower body because of the blood pooling. And talk about endorphin high, it takes a max of 30 minutes for me to totally recover from this 1 hour class and I can go home and clean it from top to bottom. I try to not do it more than 2 times a week. Your body need a 48 hour break in between this class. However, I am conditioned and I have taught it 2 times in a day and 4 or 5 times in a week. I also developed a 'gaunt' look. It must be my age. LOL! Really do not think I lost any weight. My clothes got pretty loose for a couple of weeks. That was only temporary as I was subbing for instructors who were on vacations. And when you are almost 50 your skin reacts different to the loss of body fat. As soon as my teaching schedule slowed down and I went on vacation (others subbed for me.) But if you want a good steady weight loss, this is a good cardio weightlifting combination. On other days, do a favorite cardio for 30 mintues to an hours (3 other times) and one to two other times during the week, do a lower body workout with weights or pilates or something you like to do for stretching and toning.
What weights to lift? Let us say you are lifting 3 lb weights. Get a set of 5 lb weights, switch back and forth, building up to the 5lbs. When ever a weight begins to feel like a feather, it is time to move up. 8lbs, 10lbs, 12lbs, etc. You want to be able to fatigue without straining or hurting yourself.
Weights~Not just for men. For Women Too!!! I know that most of you post that you work out with weights or used to work out with weights regularly. You can train with weights about 3-4 times a week. 2 times upper body and 2 times lower body or 3 times full body work out and stay in great shape.
- You will build muscle that will look smaller than fat (we all want to look smaller!)
- You will build muscle that will burn more calories and fat revving up your metabolism
- Weights and strength training creates a chemical in your body that lubricates your joints. (Exercise in general does this as well.) Many people have arthritis, but are not symptomatic or diagnosed with it until after a time of inactivity. As long as they exercise, their bodies are producing this chemical. When they stop, their bodies stop producing the chemical and the joints become stiff and sometimes will even swell. See how God has built us for activity!
- Weight and Strength training increases bone density and deters bone density breakdown
- Decreases endocrine gland issues. (Thyroid, Diabetes, etc.)
God wants you to be strong and healthy! He designed us for work and play. For lifting for loving.
Y'all have a blessed day,