Hi, I know this is going to sound incredibly lazy to those of you who really enjoy working out, but I'm wondering how little weight training I can get away with and still maintain the benefits. I am a busy mom who works full-time outside the home, and I am really torn up about the time that I spend away from my kids while working out. I have been lifting weights 3 times a week, for about 30-40 minutes each (after which I do about an hour of cardio). I'm doing fairly light weights with high repetitions. Someone told me that I could get away with doing the weights only twice a week. Is this true? I'm so embarrassed to even ask the question because it sounds so lazy, but at this time in my life I really need to spend more time with my kids, and having even an extra 40 minutes one night a week would make such a huge difference in my family life!

Sorry so long, and thanks in advance for any advice!

Cheryl

Oops, I didn't mention that my primary goal in weight lifting is to firm up and look thinner, not to bulk up at all. I have really firmed up a lot by doing this regimen 3 times a week for 3 or 4 months and want to maintain my current appearance. Thanks!

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Cheryl

Personally If I was in your shoes (but I am a guy). Taking in consideration in what you are trying to do. I would invest in some home gym equip: adjustable dumbells, medicine ball, pull up bar, a used "The total gym" or "bow flex". In Muscle Media(I think) magazine: studies have shown u can maintain muscle, strength and size w/ just 1 workout a week- I would just increase the intensity+weight.(From Muscle Media mag.) Concerning the aerobics portion, I would decrease the time to 30 min and incorporate a fast run, small rest, fast run keeping your heartbeat to its 80%max through the 30 min. Apply quality not quantity. Try doing some of those sessions at home to save commute time. Buy a jump rope- hope this helps.

Also, see my post on diet in topic My plan to lose weight......by Fatburner.

To just maintain the muscle you have, twice a week with light weight, high rep should be fine. Cardio and diet is what will lean you up. I want to just clear something up though...

For all the women that refuse to pick up anyhting larger than a 10 lb. dumbell (if that) saying "I don't want to get bulky" or "I don't want to add mass"... you clearly have no idea how hard it is for women to put on and keep muscle mass. Unless you have extraordinarily high testosterone levels, women simply cannot get big, bulky muscles. We can get very strong, even without a lot of mass, but without the assistance of steroids, we will never be massive. You see masculine bodies on women in magazines or in wrestling, on tv, in movies... I'd wager money that most if not all of the truely big, muscular women are using anabolic steroids. Don't be afraid of the weights. They are your friends.

That's my $0.02

Thanks crcaz and Naxis for your thoughtful and intelligent replies and suggestions! Naxis, I do agree that there are way too many women out there who profess to be "afraid of bulking up," and that this an uneducated reason for avoiding weight training, but....some women can look bulky if they are doing weight training without doing a sufficient amount of cardio to burn fat. If you're just building muscle under the fat, there is a change you could end up looking big and bulky, depending upon your body type. I think there are an equal amount of women who have heard that increasing your muscle mass increases your metabolism, so they focus on weight lifting and neglect doing any cardio.

Also, I think it can depend on your body type. If a woman has short legs, I can see that she might potentially look bulky if she's doing a lot of squats or lunges. I have extremely broad shoulders and have to be careful not to do too much weight training in my shoulders or upper arms because I feel like it makes me look like a football player! But it might be all in my head, and overall I agree with you!



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Cheryl