Heavy weight work vs high reps low weight?

K

katia7

New member
I want to achieve a leaner body .. lean and toned (I think they call it dancer's body?).
I keep on hearing different things... should I be doing lower weights higher reps circuit workouts or do heavy weight work? Also, to achieve this look how many days should I be doing cardio and how many weights?

To summarize LOL... what should my workouts be like?
 
how much cardio is LOTS?
Should I be doing it every day? 6 times a week? 5? I usually do step aerobics, sometimes kickboxing and someitmes 30 min of elliptical.
 
LA is right...... less weight and more reps.....You dont want to overdo it on the cardio tho...... then you will be burning muscle...
what are your goals?
 
my goals is to loose body fat... I'm 5'0, 110lb... but have a hight bf%. so I just want to get rid of that
 
well.. I don't have 1 specific plan that I follow right now. I do about 4-6 days of cardio (step aerobics mostly 30-50 min or elliptical for 30 min). And sometimes I do endurance type of workout once or twice a week (I do videos so I just follow whatever they do.. total body) or sometimes I do puramid type workouts (also videos) splitting upper and lower body once a week each. I'm not sure exactly what I should be doing though, so it's all over the place... no plan at all.
 
Try this: 4 days weights, 3 days cardio

Mon- back & biceps
Tues- chest & triceps
Wed- 1-2 hr cardio
Thurs- Hams, quads, glutes, & calves
Fri - shoulders & traps
Sat- 1-2 hr cardio
Sun-1-2 hr cardio

Most importantly you need a good diet!
 
WOW I'm not sure that I can do more then 1 hr of cardio at once. Would it be OK to do it this way...
M--1hr cardio
T-total body (low weight high rep)
W--1 hr cardio
Th--total body (low weight high rep)
F--1 hr cardio
S--1 hr cardio

I'm not too sure about my diet yet... here's what I've been doing this week...
Meal1:
1 egg
1 slice deli turkey
1/4c oatmeal
1/2 hot chcoalte (fat free, low sugar.. (25 cals.. 4 carbs)
1Tbs Low Fat Kefir (kidn of like plain yogurt)

Meal2:(in class)
apple

Meal3:
salad
4 oz chicken
1tsp EFA
2 TBS fat free French

Meal4:
chicken or shrimp or tuna
steamed vegies
tariaki

Meal5 (usually not needed, but if hungry:
some sourse of protein (chicken or tuna)

Sometimes I eat 1/2c oatmeal for Meal 1 and no egg and turkey. And sometimes I add brown rice or yam to meal 3.
I have a free day once or twice a week.

It was about 800-900 cals per day and the cheat days were... one.. 1300 and the other 2500... the everage for the week was 1300.
 
I personally like to do high reps low weights as well and 6 days a week I'll do 35-45 minutes of cardio... I switch it up and don't do the same thing every day
 
Lax9Chic... do you think you can post what your workouts are like for the week (not necessarely what exersizes you do, that will probably be too much typing for you)?
 
hmm.... LA has some good points but sounds like time may be a little issue for you? IF you do your cardio first thing in the morning on an empty belly and get the day going then hit the gym after school or work that is the best way to get your cardio- if not try..

Mon- back/biceps
Tue- cardio
Wed- Shoulders,chest & triceps
Thur- cardio
Fri- Legs
Sat- cardio
Sun- off

That should not be to hard- not sure what you day is like....I dont have a lot of time and cant do cardio in the am first thing so I go at lunch and after work.... just remember to switch up your cardio- you body will get adjusted to something within 3-4 wks and it needs a change to burn calories and speed the metabolism. And like we said before light weight more reps to tone... you can add a little weight here & there to build a little muscle in the areas you want which adding muscle will help burn fat.

Hope this helps - good luck and please feel free to any questions you need kay hun..... :D :D
 
I went back to grad school so my time is limited between working and that so my work outs go like this:

Wed: arms/shoulders
Thurs: back/chest
Fri: Legs
Sat and Sun heavy cardio days

On wed, thurs, and fri I'll do cardio but not as intense as sat and sunday. Monday and Tuesday I take off due to no time. I do low weights high reps. My cardio is usually on an eliptical sometimes a treadmill. I'll mix it up. I've done pilates as well when I can't get to the gym. Usually I'm at the gym for an hour, hour and a half tops.

Hope this helps :)
 
SEXYMAMA... yeah I always work out 1st thing in the morning (at 5AM somtimes lol), that's the only time I can fine usually. That's why I mostly turn to workout videos (I do advanved videos--www.cathe.com--so they're great). And once in a while I have time to get to the gym.
How is my diet, does that look OK?

chelle... I tried pilattes, but I think they're more for stretching and I was pretty bored (you need to be VERY patiant .. not me lol)

Lax9Chic... Thank you. I know how it is with school and work (my schedule is crazy for those reasons too.
 
Diet...... looks okay- need to add more protein.... grab a protein bar instead of the apple in class maybe...... I am not the best to ask on the diet tho - That is my prob....... ;) but I do see you need more protein...... :D :D

Some other ladies will respond soon I am sure..... GOOD LUCK HUN.
 
i usaually take a little of both four sets one with a weight i can do 15 times then one with a heavier weight only 12 reps then 8 reps and finally the superset weight i can only do three times but for legs ,calves,forearms besides the warm up set i usually go heavey right from the start .
 
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