Hi. I'm female 24, 5'4", 125lbs, average build. i want to lose 10 lbs of fat. I've been doing a lot of cardio, but have added 3 days a week of weight training. I'm not sure how heavy of weights to lift during my workouts. I want to tone the muscle I have and NOT gain any. For my legs I do the quad, hamstring, inner/outer thigh machines at the gym. For upper body I do free weights for triceps, biceps, shoulders, etc. I have above average arm muscles for a woman and do not like this. I just want to tone what I have (for it's a little too much already) I've always heard that you should not be able to complete the last set. But is this man talk for gaining muscle? I use 12 lb weights for upper body. 15 lbs I would not be able to complete last set. I can do about 15-20 man pushups. I also don't want bulky thighs. How do I know how much weight to use on the leg machines without A) wasting my time, B) becoming "jacked up". I want to optimize my workouts. I do three sets of 12 for most things.

If you can do 3 sets of 12-15 of any given exercise, you're in the right range. There's no need to be going to the point of failure if you're not looking to gain muscle, so in a sense, yes that's man talk for muscle building. :D Just make sure it's not too easy or it's not helping, but it seems like you're doing it just right.
One thing I might recommend is to focus less on arm exercises and focus more on chest and back exercises. The bigger muscle groups will give you better results and keep you from putting any more size on your arms if that's an issue for you. Chest and back still hits the arms, so it's not like they're being neglected.

Hi. I'm female 24, 5'4", 125lbs, average build. i want to lose 10 lbs of fat. I've been doing a lot of cardio, but have added 3 days a week of weight training. I'm not sure how heavy of weights to lift during my workouts. I want to tone the muscle I have and NOT gain any. For my legs I do the quad, hamstring, inner/outer thigh machines at the gym. For upper body I do free weights for triceps, biceps, shoulders, etc. I have above average arm muscles for a woman and do not like this. I just want to tone what I have (for it's a little too much already) I've always heard that you should not be able to complete the last set. But is this man talk for gaining muscle? I use 12 lb weights for upper body. 15 lbs I would not be able to complete last set. I can do about 15-20 man pushups. I also don't want bulky thighs. How do I know how much weight to use on the leg machines without A) wasting my time, B) becoming "jacked up". I want to optimize my workouts. I do three sets of 12 for most things.

You wont get "jacked up" just by pushing yourself in the gym. Im sure you could do 6-8 reps while doing compound movements(squats, deadlift, bench press) while seeing little to no difference in your body compostion!! Well how could that be you ask? IF you dont have a diet thats built around gaining muscle, your not going to gain muscle its that simple.

Getting ripped or huge takes years and years of hard work and diet. You just dont lift some heavy weights and in a few weeks your all of a sudden "big".


Toning is acheived by doing cardio. not by going easy when you work out. A girl who wants less fat on her arms is getting no where when doing really light tricep exercises. Seriously try a more intense workout regmine and im sure you will lose some weight or size on your arms. This is because someones arm size is dirrectly related to their bodyfat %.

One thing I might recommend is to focus less on arm exercises and focus more on chest and back exercises. The bigger muscle groups will give you better results and keep you from putting any more size on your arms if that's an issue for you. Chest and back still hits the arms, so it's not like they're being neglected.

I agree with this whole heartedly! And remember your SHOULDERS! They are a tremendous force in shaping your arms.

...someones arm size is dirrectly related to their bodyfat %.

Believe it or not, some women do actually gain muscle fairly easily, and arm size is *absolutely not* directly related to body fat %. Ask any bodybuilder.

My biceps and calves have gotten the biggest the easiest. I am not trying to gain 'big' muscles, but have gained some in these areas more than others.The rest of me has slimmed out and toned up more than anything. It is not noticable by anyone other than me I'm sure. I have just noticed a small increase in size in these areas.

Belle

Believe it or not, some women do actually gain muscle fairly easily, and arm size is *absolutely not* directly related to body fat %. Ask any bodybuilder.

How about big sean allen when he bulks his arms are 26 inchs or so but when he cuts and loses Bodyfat to compete his arms only come in at about 22.5.?So your telling me bodybuilders dont loose arm size when preparing for a competition? While cutting you may lose a bit of muscle but most of it is fat.

Arm size relates to bodyfat the larger u get. Thats why there are larger people with 18" arms that cant lift half of the weight that a guy with 16" arms does.(proper technique here no cheating). Assuming the guy with 16 inch arms is lean.

IF ur are 200lbs, 20% BF and have 16 1/2 inch arms. If u cut down to 180lbs at 10% bodyfat your arms will get smaller(your LBM stays the same). While they will be alot more defined which gives the illusion of more size, they will be smaller.

Anyways im not here to argue

My biceps and calves have gotten the biggest the easiest. I am not trying to gain 'big' muscles, but have gained some in these areas more than others.The rest of me has slimmed out and toned up more than anything. It is not noticable by anyone other than me I'm sure. I have just noticed a small increase in size in these areas.

Belle


Well do what you think is best. Maybe since you have leaned out, your arms have become more defined giving the illusion of them being bigger. Im not saying you dont think you arms are too big, just a speculation.

Try working your larger muscle groups instead. Maybe you have been working your arms a bit too much, compared to other bodyparts.

You lose size all over when you lose fat, so using arms as a specific example was confusing. Maybe I misunderstood your initial intention, but the way it was stated made it sound like if one had larger than average arms, they were fatter than average.
I'm not here to argue either, just to clarify information given. :)

You lose size all over when you lose fat, so using arms as a specific example was confusing. Maybe I misunderstood your initial intention, but the way it was stated made it sound like if one had larger than average arms, they were fatter than average.
I'm not here to argue either, just to clarify information given. :)

Yes, that was very confusing to me as well...Your arms don't make you fat or thin and that's how it sounded!

I don't think my arms are big by any means. And yes a lot of it may have to do with seeing definition. I like it, I'm not complaining.
I work all of my body parts equally, so it is not as if I am only doing arms and calves. Those are just the body parts that I feel 'look' like they have grown, vs. just slimming down.

Belle

You lose size all over when you lose fat, so using arms as a specific example was confusing. Maybe I misunderstood your initial intention, but the way it was stated made it sound like if one had larger than average arms, they were fatter than average.
I'm not here to argue either, just to clarify information given. :)

Looks like i may have worded it wrong and/or you guys misunderstood the points i was trying to make. Seems like we are on the same page ;) . I wouldnt ever say that only fat people have big arms thats just ludicris. I was trying to express how bodyfat is evenly distrubuted throughout the body. As i have ran into people who think its only their gut that stores fat and it isnt spread out.

To the OP you could try high intensity cardio ie over 75% of ur maximum heartrate(dont go to much over). This will burn fat and muscle. Just a suggestion if you find yourself being a bit too muscular.