No pain no gain?

[Silver]

I started going to the gym a couple of weeks ago (yay me! )

 

After my work-out I'm a little achy, but nothing major. The next day, I'm not sore either. I can just feel a little pain when I'm doing say my 2 x 20's set and on my last couple I can feel a strain/have to push myself harder to complete the set.

 

Now for my question, does the old saying "no pain no gain" still stand? I don't want to bulk up or gain weight, I want to get in shape, get curves and cuts where they are supposed to be. (arms, legs) Turn the fat into muscle.

 

I have been given conflicting advice. I have person A telling me that what I'm doing now is right and feeling the strain on the last few in any of my sets is right and not feeling sore the next day is right because then I didn't over strain myself, but I should increase the weights every few days/weeks.

 

Person B is telling me to increase my weights and to change my sets so that I basically push myself to the limit with each one (from 2 x 20's and 2 x 15's to 12, 10 then 8) and I should feel sore the next day (not "oh my I can't move" sore but I should definately feel it and the 2nd day I should feel it even more).

 

Like I said, I don't want to be bulked up with super muscles, I just want to get back into shape, get my muscles toned, curved and cut, lose the fat. I work-out every second day.

 

Any advice please?

[johan]

I recommend mixing it up. They're both right, basically. Some days you can work out hard and others you can do something more steady. Lifting weights hurts, pretty much no matter how you do it, if you are doing it right.

 

I assume you're talking weights. In that case don't have high expectations for losing fat if all you're doing is lifting. Sustained aerobic effort and moderation in your diet is the only effective and healthy way to lose fat. The concept of "replacing" fat with muscle by just lifting weights is a myth.

 

Other weight excercises you can do:

 

SLOOOOWWW reps. Start with a pretty low weight and count to 5 or 6 or even more in each direction. This also helps you develop good technique and reduces the risk of injury. Also it guarantees you work the muscles over the entire range of movement. The burn can be very intense and after 3 sets of 10 to 12, your muscles will be depleted. This is a toning excercise, not much good for bulking up.

 

Pyramids are fun, too. Start with a baby weight and do 6 to 8. Then go up 1 increment and do the same with no rest in between. Then go up and up and up until you can't do any more, then work your way back down. For instance, start with 30 pounds to curl and do 6 reps, then immediately pick up the 35 and 6 more, then pick up the 40, 45, however far you can go and still do 6. Then start backing down. On the last set, you will struggle to even lift your arm with no weight at all. Again, the weights you use are not heavy, so the risk of injury is low, you aren't building bulk, you are toning and building strength, and you are getting a serious burn.

 

Don't use soreness on the next day as a gauge for how hard you've worked out. And you may not even notice fatigue the next day unless you try to stretch or work the muscles. Soreness is the result of torn muscle fibers from an initial workout of muscles that haven't been worked in a while. Your body replaces the damaged fibers with stronger ones, and it will be difficult for you to get sore again without doing something extreme.

[Leikela]

I'm assuming you're a female? I wouldn't worry about bulking up. It would take A LOT for that to happen. It sounds like you're on the right track and Johan is right. It's a myth that building muscle will replace fat. You have to do cardio as well to burn fat and watch what you eat.

 

If you're looking to tone up and burn fat have you considered resistance training? It works all of your major muscles and tones them up while also burning fat while doing cardio in-between stations. I've been doing it now for 7 months and have toned up nicely and burned the fat around my muscles off. Also, it takes only 30 minutes, 3 times a week. I've gotten better results doing this then any gym could do for me because it keeps your heart rate in the fat burning zone and you also work on the resistance machines and tone muscles. It's great!

 

Check out http://www.curvesinternational.com/ and check out the Forum of all the ladies that are doing it and getting great results: http://www.curvesforum.com/forum/

 

Good luck to you!

[Silver]

Thanks for the quick replies.

 

Yes, I am female, late 20's. I should have included my work-out schedule. Here it is:

 

5-10 mins. on bike/tread mill/stairmaster (any cardio machine) for warmup

Leg extension: 2 x 20 machine

Leg curl: 2 x 20 machine

Shoulder extension: 2 x 15 machine

Chest cross: 2 x 15 machine

Lateral raise: 2 x 20 free weights (dumbells)

Arm curl: 2 x 15 free weights (dumbells)

Pulley push-down cable: 2 x 15 machine with weights

Crunch: 2 x 20 floor on mat

Back extension: 2 x 15 floor on mat

Stretches: 7 different stretches @ 2 x 30 secs. each floor on mat

Bike (or any other cardio machine): 20 - 30 mins.

 

I'm drinking alot more water since I started working out, I'm forcing myself to get into drinking alot of water. Also, trying to watch more carefully what I eat.

 

I'll check out those links you provided as well.

[dudesomewhere]

you should mix it...but do it very carefully!

 

remember, do you want to sculpt? or just build. Most people give advice to women that ends up bodybuilding and so ruins some female physics. SCULPT...meaning let's say you want a tiny waste, some shape to your back and sweep to your legs...don't take one philosophy to every body part but do it where it counts.

 

please women, whatever you do don't listen to the guys in the gym with huge guts and trex arms

 

I'm in a rush so don't have time to spew my crap

[Silver]

Waiting for dudesomewhere to "spew thier crap". LOL

 

Build or sculpt? I just want to tone up and get rid of the little bit of flab, i.e. underarms, legs, I want to get toned up, not buffed up. I want to be able to wear a pair of shorts and see some muscle not my legs going jiggy on me.

[dudesomewhere]

ok ok

 

just keep in mind the simple rule that the body can't really target fat zones, so you'll lose it proportionately based on how you're built.

 

For me, I like to look good not be all big and macho. I accentuate the T or V shape. Either or is fine I just like to refer to myself as the T.

 

so let's do a quick rundown for the entire body.

 

Shoulders: anyone can add some more "cap" to their shoulders. The sides...too much front to women and it gives a forward slump look...a little like female gymnasts or down syndrom (not mean, just real ). Do lateral raises for these...2.5 lbs is plenty. You can even go to 5 or maybe 10(though I wouldn't suggest that unless you want to really add something)...but what you're doing is finding a light enough weight to perform 3-5 sets in the range of 8-12 reps.

 

Back: on a man, width and thickness is fine. Thickness meaning the depth of the back. On women, there should only really be a little width, to add shape. You can do some standing rows to help you strengthen your upper back as many women need and I'm guessing should. Pulldowns with any type bar...basically a chin up using the machines.

 

you can do back extensions to for a further healthy back and core.

 

Arms: Very basic, just do light weight curls and tricep work. Cable tricep extensions are good. And women don't need to build popeye forearms, yet I've seen that actually *shudder*

 

Glutes: These are basic too and can be done without any weights or machines. Kickbacks...you could find a machine that does this if you're unsure how to do it, but basically...imagine standing at a squat rack with the bar down on the guides at about waist height. You can just use the bar for balance. Maintain a bent leg stance and just kick back your leg trying to get your upper leg/thigh, 45 degrees out from start and then back again. Squeezing when you are at the top of your 45 degrees.

 

Thighs: Basic squats and lunges, walking lunges and alternating stationary lunges...again, using just the bar or very light weight

 

Calfs: Many people don't really need to build these, especially not women . So you don't have to do anything.

 

Abs: I don't suggest doing anything for these. Seriously. I am not the fan of ab work but only for aesthetics. You can easily build abdominal strength by doing what I call exhale squeezes. That's basically just standing or sitting there and exhaling and squeezing all your ab muscles. This gives you abs with deep lines, tone, strength but no tremendous bulk that is so common nowadays it looks plain ugly.

 

Here's some actor/movie references to get the idea across. Using guys of course but you'll understand .

 

Jason Scott Lee: good muscle no bulk

Karate Kid II: remember the bad guy? Remember when he first took off his shirt when I think the girl threw something on him? Remember how his pecs just hung there on a waist that was almost non-existent? That's the idea, hehe

AND let us not forget Robin Shou of Mortal Kombat...played Liu Kang of course

 

That's my workout philo. Van Damme vs Vin Diesel. Some like bulk while others like beauty

 

I'm goofy huh? Oh yeah and I'm asian, that's why all the asian actor references, lol

[Silver]

Thanks for the help everyone!

 

I'll be updating again in a few weeks, hopefully a little more toned up.

 

Until then......

[mrs.sarah]

Good Luck Silver! I just started with a personal trainer the other day I'm looking forward to changing my body.

Dudesomewhere gave some good advice.

 

~Sarah