I'd like to slim down my arms, particularly my upper arms (horribly fat and no muscles at all!); but I've never done strength training. I've been advised by my oncologist not to exceed 10 lbs. per hand, because of risk of lymphedema. Would I be able to improve my arms if I do one or two exercises on low weights and increase the repetitions? I don't want to do more than 2 different kinds of exercises because I am not good at remembering exercises (and hate them; the only exercise I usually do is walking almost every day). I want to order dumbbells soon; do you think I should order 5 lb. weights or 8 lb. weights or 10 lb. weights? I know I might find 10 lb weights difficult at first, but thought I could slowly increase the # of repetitions...
5/16/2013 3:56:59 PM
OK, this helps, I've been doing 15 reps but three sets. And I move up in weight when I've done the same weight for a week or two, but still three sets of 15. Is there a better way to do this?
I have been lifting weights since I was 21 and I'm 53 now. I have taught a group of women for the last 8 years, ages ranging from 20 to 71. I can assure you that women do not bulk up, we just do not have enough testosterone to do it. Thank the lord! I have seen weights change womens shape better than any other form of exercise. The keys is to lift heavy enough and to use proper form. For me it is using weights heavy enough that the 8th rep is a challenge. When it starts getting easy on the 8th rep increase the weight to make it a challenge again. Proper breathing is key too. Breathe in through your nose and breathe out through your mouth on the lift or exertion. The great thing about building muscle is that it burns far more calories than fat and takes up less space. I may weigh more on the scale but my clothing size is much smaller and I feel great too. I believe it is one of the greatest things you can do for yourself and your health. You have to remember though...exercise cannot undo bad eating or over eating. It takes both to see your work pay off. Happy lifting ladies!
Taking a clue from IndyGirl, I started with soup cans. In June this year, they became too light and I was doing 20 easy reps. I went to get some REAL WEIGHTS. Two pounds seemed awfully LIGHT. Threes were more challanging. Fours were HARD. So I compromised and got ONE 3 pound, thinking if it became too easy too fast, I would not have wasted too much $$$ (still unemployed - 2 years, 5 months, and counting) It does take longer to do each arm separately, but it does the job. Now (end of September), am up to 16 reps. Just last night, I was wonderfuling whether to add an extra set to go ahead and get a heavier one. THANK YOU for your advice. WE CAN DO THIS ! BLESSINGS
I busted my shoulder because of lifting to heavy a weight, then when I got back into the gym I stuck to really light weights which on looking back didn't give maximum benefit.
This article has come at the right time. I read an ebook which provided more or less the same information, but ended up with a 1 RM of 80%. After trying it out for two weeks I eventually settled for 75% which works a treat!
9/30/2012 1:33:59 PM
Please stop puttting the ad over the text!
9/30/2012 9:37:44 AM
Yeah, women can bulk but we won't be able to bulk to the same degree. Men have 10 times the testosterone, and should be able to lift approximately their own weight and a half in a chest press. Women should be able to chest press half their weight. (this is usually the case for everyone). I started resistance training on the beginning of August, using dumbbells. I began then lifting 6kg for a bicep curl. 2 months later I am on 12kg. I really love it :)
9/30/2012 4:02:06 AM
women can definately "bulk up" but you would most likely know if you were lifting enough weight and on a consistent strengh training schedule, as this would be what you were trying to do. I never did steroids yet was often asked..lol.. thats a myth. its part genetics for how your muscles respond and proper eating and supplimenting. besides- "bulking up" isn't really as it sounds as muscle takes up less space..Most at competiion time are sizes 2-4. just lift, it makes you feel great and you'l know if and when you think you are "bulking up" because of all compliments and questions, then you could decide
Generally I don't think women can bulk up. I think that the only reason that men do is because of their testosterone levels. The only way a woman would be able to bulk up like that is with steroids. I don't think you would bulk up.
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