Hey loves! Happy hump dayyyy. Got some new questions and answers for you. Thank you so so much for always submitting new questions to me, I love being able to directly touch on things that you all want to know and hear about! You know I always wanna hear from you 🙂
I read that the best way to lose fat is to lift heavy and that doing too much cardio isn’t effective. Do you feel that the higher rep, lower weight works better for women who want a lean but not too thick look? I have broader shoulder and definitely gain muscle easily, so I am just trying to find a training style that works best for my goals.
This is a great question!! This is going to be a long answer, I apologize for any rambling but it’s a more intricate question so I want to give my thoughts. I think really with anything, the key is moderation. I think doing too much cardio can be counterproductive absolutely, but what is “too much” cardio? And what are your goals? The answer is going to be different for everyone, so I’ll answer from my perspective because I think I am somewhere in the middle of liking cardio since I enjoy running and run longer distances sometimes but I also want to build lean muscle and burn fat. My Weekly Workout Routines are set up to be a balance of this and it’s what I have found works for me. I also personally have the body type that can gain muscle easily when I use heavier weights. So your body type does also play a role here. I know you’ll see a ton of preaching on Instagram or wherever that lifting heavy weights won’t bulk you up, and I kind of have to disagree to the point that it does really depend on your body type. But, it does also subjectively depend on what you view as “bulky” and what you view as “lean”. Have I really confused you at this point? Ha. I think I am answering this really more from my own opinion of what those things are so, from my experience, I think women who are naturally longer and leaner have more wiggle room to lift heavier weights and get that super toned, lean look. And by that I don’t mean tall or short… While I am tall at 5’9” and you may be thinking that I have the longer leaner body type, I actually don’t have long legs or long arms, gosh I wish I did 🙂 But I am longer through the torso, so I think that’s why when I lift heavier weights in my arms and legs, I can really notice putting muscle on quickly. I think you have to try things out to see where you see results, but for me and after years of trying what works for me, the workout schedule that I do now has allowed me to be pretty lean, maintain a toned muscle look without getting too “bulky” (gosh I really hate that word because there’s nothing wrong with big muscles, this is just how I prefer to workout to achieve a look that I personally like on myself).
I do a lot of plyometrics (“jump training”) that is great at burning fat and toning lean muscle and then I do weights of course, but I do personally lean more towards the higher rep, lower weight. For reference, and this is what works for me so I’m not saying you should lift exactly what I do, but for example I will do 8-10 lbs in each hand for single-arm arm exercises such as biceps curls, triceps extensions, shoulder raises, etc. If I am doing a move such as a kettlebell press where I am using both arms, I’ll double it so I’d use a 20 pound kettlebell since I was using both arms on the same weight, if that makes sense. For my back exercises, I do a little higher than that. I’ll do 15-20 pounds single arm rows since I think my back is stronger so I can do more (and I do want to grow my back muscles). But if I’m doing, say, lat pulldowns on the machine at the gym that are two handed and target my back, I may do something like 40-50 pounds. I hardly ever use weight over 25lbs for any move that I do. I also do try to use weights when I’m doing targeted booty work either with ankle weights or holding dumbbells, cause I’m def tryin’ to grow a booty. So it really all just depends on your goals, your body type, and even the particular muscle and what you want it to look like! It’s important to use weights that challenge you but that you can complete each rep with perfect form. If you start to compromise form you can get injured, so at that point it’s a good idea to drop to a lower weight. If you workout this way intentionally and start with slightly heavier weights and do them as best you can with good form until you cannot anymore, and then you drop to a lower weight to finish the set, you’ll essentially be performing “Drop Sets” which are great for building strength and muscle tone.
Also, just a note on cardio, I do run 3x a week and it’s longer distance running (usually between 4-7ish miles) because I genuinely love to run and I think it keeps me lean, however I don’t necessarily think it’s the best for fat burning. My mid-week runs are usually fasted cardio (meaning I run first thing in the morning and do not eat beforehand) which makes them a little better for fat burning, but I don’t think distance running is necessarily the most effective for fat burning. If that makes sense. I know I may have confused you again…I should note I think it’s really important to find exercise that you love so it’s sustainable and you’ll enjoy doing it. If I hated running I wouldn’t do it. But truthfully the best cardio for fat burning is quicker, more high intensity cardio with short bursts of work and rest. Aka HIIT. Sprints on the treadmill or outside are great for this. Also, guess what’s good for it? Circuits with short bursts of work that get your heart rate up and an equivalent recovery period…sound familiar at all? That’s pretty much how I design my circuit workouts that I share on my weekly workout routine. I get my HIIT in my circuits too.
But I want to go back to fasted cardio for just a second because it sort of echoes what I’ve been saying about it all just depends on your goals. This article does a great job talking through it. Definitely take a moment to read that because it’s got great info and rather than me essentially re-create the wheel and write that info, just check that out 🙂
Since it really is all so personalized, I am hoping to offer personalized coaching on my next training program that comes out, so I can help you find what weights you should be using based on your specific goals. I’m working on that so stay tuned! Be sure you are subscribed to my email list so you will know when it is available! There may even be a special offer in there 🙂
What do you think of the collagen powder that you take and have you noticed any results?
So I use Vital Proteins collagen powder and have been using it for about 2 months now. They have a variety of different kinds of collagen but specifically I use the grass-fed pasture raised collagen peptides. I am going to be writing a full post with lots of details on this very soon, but just to give a quick overview, I drink it every morning. I put one scoop in my black coffee and stir it up. It says it is unflavored and really I have to agree. I may be able to taste it just ever ever ever so slightly, but it’s hardly noticeable. My husband is pretty picky about flavor and texture, and he drinks it in his coffee too and doesn’t taste it. So that’s more of my gauge to believe that it really is tasteless.
In terms of my results, my main goal with it was to help my hair grow since I’m trying to get it longer and thicker if at all possible 🙂 I take a daily vitamin too, so some of it may be from that, but I do think that my hair has seemed healthier and stronger, and it does seem to be growing longer. I can’t speak to the thickness much yet, and I’m not really sure anything could change my naturally thin & fine hair! I also have noticed that my skin seems more even and clear. My nails also seem a lot stronger…they used to be pretty brittle and now they grow like crazy and are pretty strong! So I do really like it and will continue to use it. Again I’ll be doing a more in depth review which will be up on Friday and dedicate a full post to this because I just have a lot more to say so for now that is my overview 🙂
What are some of your favorite cardigans for fall?
I am pretty excited to answer this question because I consider myself a bit of a cardigan connoisseur, lol. I have tons of cardigans because they are just so cozy and versatile, I seriously wear them with everything. It never hurts to have a couple different cozy cardi’s in your closet 🙂
You can click the picture to be taken directly to the product or find the links in the “Shop the Post” below!
Long Front Open Cardigan: I LOVE this green color right now. I have a shirt in the same green and it’s just so pretty. The color is definitely perfect for fall and it’s currently on sale. Score!
Mixed Stitch Long Cardigan: I have a sweater that is practically identical to this one and I wear it all the time. It looks really pretty over most of my work dresses too so I wear it to work a lot as well!
Kent Cardigan: I have this one in this color and it is perfect for fall!!! Also it’s so soft it’s really surprising. I had no idea when I bought it that it would be so soft. It’s dreamy and to me the absolute best fall color!!
Saturday Morning Sweater: I don’t have this one but it looks super cozy!! And I love anything that Free People makes, so I know that I would love this one. It’s on sale…hmm maybe I should snag it 🙂
Easy Circle Cardigan: I have this cardigan and love it! I’m actually wearing it right now as I type this!! Lol. It’s a great length, super soft, and it has pockets too…definitely a must have!
SHOP THE POST:
xo,
Bess
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