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Weights and cardio

Posted by pilsburyDB on Tue 12 Apr 2011 to brawn_and_bunnies

Weights and cardio go hand in hand and should be included in everybodies routine in my opinion!

Lifting weights will not turn you into "arnie" over night by any means, women always get a little scared that they'll end up heavily muscled and it really isn't the case! In fact weights and cardio are synergistic whether you're trying to lose fat or "firm and tone" :)

Once you have done a heavy (relative to ability) weights session your metabolism will be elevated for around 3 days whilst your body recovers, so in theory if you did 3 weight sessions over a week you would have a constantly raised metabolic rate! Ideal for fat loss :)

It is always best to do weights first as you are stronger, and by the time you have finished (assuming you pushed yourself) your muscles supply of glycogen will be depleted..... If you then follow this directly with light cardio, your body has no fuel left except for it's stored energy in the form of fat!

In fact lifting weights far from being scarey should be ideal for women as it not only tones and increases fat burning but also dramatically increases bone density, considerably reducing the risk of osteoporosis :)

Don't piss me off or I'm going dogging!

Reply by Shypeachybottom on Tue 12 Apr 2011

Thanks :)

If you are a woman who is only used to using small (1-2-3kg) handweights, what would you recommend for those 3-times a week workouts with heavier weights?

There's a somebody i'm longing to see, i hope that he turns out to be, someone to watch over me

i'm a little lamb who's lost in the wood, i know i could always be good, to one who'll watch over me (Ella Fitzgerald)

Reply by pilsburyDB on Tue 12 Apr 2011

I'll write up a couple of beginner routines this afternoon :)

Don't piss me off or I'm going dogging!

Reply by SquireRaglan on Tue 12 Apr 2011

Bigbob33 wrote:
Weights and cardio

... women always get a little scared that they'll end up heavily muscled and it really isn't the case ...

... because women don't have enough testosterone to pile on the muscle. Just enough to look toned ;)

One muscle that some women prefer to avoid exercising is the trapezius ("traps") which, when toned up, creates a 'ski slope' look at the sides of the head running into the shoulders. Some consider this to be at variance with cultural norms of female bodily attractiveness.

...

Reply by Gettin_better on Tue 12 Apr 2011

SquireRaglan wrote:
Bigbob33 wrote:
Weights and cardio

... women always get a little scared that they'll end up heavily muscled and it really isn't the case ...

... because women don't have enough testosterone to pile on the muscle. Just enough to look toned ;)

One muscle that some women prefer to avoid exercising is the trapezius ("traps") which, when toned up, creates a 'ski slope' look at the sides of the head running into the shoulders. Some consider this to be at variance with cultural norms of female bodily attractiveness.

Thats what i'm worried about.... with swimming, i'm supplementing with weights and cardio for strength etc... but i dont want to get a swimmers shape too much :( but then... if i'm a swimmer... why am i shamed??

Be who you are. Want what you have. Do what you can

Reply by Gentledom14 on Tue 12 Apr 2011

Also remember when you start a new routine, Your more than likely put a few pounds on the next day.

But dont worry as long as your diets right, the extra weight will be just water and not fat or muscle

Water weight is why a lot of people give up diets and fitness, when its only the body natural fluxuations storing water to help repare the body after a workout.

“Many of life's failures are people who did not realize how close they were to success when they gave up.”

Reply by pilsburyDB on Tue 12 Apr 2011

Gentledom14 wrote:
Also remember when you start a new routine, Your more than likely put a few pounds on the next day.

But dont worry as long as your diets right, the extra weight will be just water and not fat or muscle

Water weight is why a lot of people give up diets and fitness, when its only the body natural fluxuations storing water to help repare the body after a workout.

This can be avoided by a reduction in carbs :) although good hydration is essential!

Don't piss me off or I'm going dogging!

Reply by Gentledom14 on Tue 12 Apr 2011

Bigbob33 wrote:
although good hydration is essential!

Yep about 3 litres for me, felt like i was taking a piss every 10 mins when i started, but it calmed down lol

“Many of life's failures are people who did not realize how close they were to success when they gave up.”

Reply by Lady_Sasa on Wed 13 Apr 2011

Beginners routine would be great, thank you. Ive just started training, first squats and dead lifts yesterday and now. cant. get. off. the. sofa.....

Reply by MizViolet on Thu 14 Apr 2011

Gentledom14 wrote:
Bigbob33 wrote:
although good hydration is essential!

Yep about 3 litres for me, felt like i was taking a piss every 10 mins when i started, but it calmed down lol

Please remember that your brain is 75% water and your muscles are 70% water. most people are severely dehydtrated and the body will do everything to use all the available hydration on offer. It will use all available fluids from your food and drink in take, so if you have fluid retention, the only answer is to drink more fluids. again when trying to lose weight get your hydration sorted and you will start to shed weight.

Reply by summberblues on Thu 14 Apr 2011

Big Bob, can you also please mention, how critical good form is when using weights, and that you shouldnt sacrafice good form for lifting more weight. I cringe everytime i see somebody doing lat pulldowns using far to much weight and jerking it down only to be wrenched back up with the weight. Am still waiting for somebody to put their back out on it.

Reply by pilsburyDB on Thu 14 Apr 2011

summberblues wrote:
Big Bob, can you also please mention, how critical good form is when using weights, and that you shouldnt sacrafice good form for lifting more weight. I cringe everytime i see somebody doing lat pulldowns using far to much weight and jerking it down only to be wrenched back up with the weight. Am still waiting for somebody to put their back out on it.

I agree entirely! Although it's form on deadlifts and squats that bothers me the most! Form over weight every time :)

Don't piss me off or I'm going dogging!

Reply by TigerVoltage on Thu 14 Apr 2011

Bigbob33 wrote:
I agree entirely! Although it's form on deadlifts and squats that bothers me the most! Form over weight every time :)

Seconded. Deadlifts and squats are fantastic though so nobody (girls included) should miss out! Because (in no particular order):

Biggest cardio burnout there is Uses the most muscles Strengthens just about everywhere Best core strength exercise there is Makes your body torch fat for about three hours after finishing training Strengthens bones more than any other exercise Releases more testosterone than any other exercise

Reply by ConsciousnessJunkie on Sun 17 Apr 2011

LondonShyGirl wrote:
Thanks :)

If you are a woman who is only used to using small (1-2-3kg) handweights, what would you recommend for those 3-times a week workouts with heavier weights?

As much as you can lift! Lift often, lift heavy.

3kg weights will do nothing - you carry heavier bags when lifting the shopping from the trolly to the car!

Reply by Hooded_Claw on Tue 26 Apr 2011

Kettlebells Kettlebells Kettlebells. I have never had a better combination of strengh and cardio workout in my life. Thay are amazing. Give them a try I am a convert.

Reply by Kyuubi on Sun 1 May 2011

fragmentrhapsody wrote:
Bigbob33 wrote:
I agree entirely! Although it's form on deadlifts and squats that bothers me the most! Form over weight every time :)

Seconded. Deadlifts and squats are fantastic though so nobody (girls included) should miss out! Because (in no particular order):

Biggest cardio burnout there is Uses the most muscles Strengthens just about everywhere Best core strength exercise there is Makes your body torch fat for about three hours after finishing training Strengthens bones more than any other exercise Releases more testosterone than any other exercise

Squats are fantastic for a multitude of things but I have to completely agree that form is essential in them. Even more so considering the potential for injury. Please also don't be tempted by the Smith machine either (the bar for weights on a pair of rails). It may make it look easier but often they are angled making form harder to keep and they also have a negative effect on knee ligament!

Reply by young_enthusiast86 on Thu 7 Jul 2011

LittleFelicity wrote:
LondonShyGirl wrote:
Thanks :)

If you are a woman who is only used to using small (1-2-3kg) handweights, what would you recommend for those 3-times a week workouts with heavier weights?

As much as you can lift! Lift often, lift heavy.

3kg weights will do nothing - you carry heavier bags when lifting the shopping from the trolly to the car!

I disagree, I used to go for the heavier the better mentality (well kinda) but have found a huge advantage in using 3-5 kg weights recently in building core strength! Oh and kettles are great too, for training and the cuppa after...

Anyway, try doing normal body workouts, like the wood chop, punching, curls and sit ups to build and tone the core strength (abs, back etc)... This will improve posture and overall strength for most work outs. Lots of reps and small weights can be great!! A lot of the time I get away with no weights too, but these are very long sessions. I'm no expert, just some experience if anyone fancies trying, finally if you want to try this, make sure you stretch well... Otherwise you will feel it on following days ;-)

Reply by Twilight_Becomes_Her on Tue 19 Jun 2012

I'm just going to say "Body Pump" :)

<scuttles off>

Sweet on the outside, twisted and deviant on the inside...