Marisa's Run and Weight Lifting Crossfit Workout by Tim Chan

Marisa's Run and Weight Lifting Crossfit Workout by Tim Chan

Crossfit So. Cal affiliate cup team competitor Marisa working out with a run and weight lifting set.
Video Rating: 4 / 5

Question by : Weight size for girls in order to have slim, toned arms?
I've already tried to google it, and I wasn't able to find a good answer. I found articles, but they all have something different written in them.

So, my question is this: What kind of weights should women use? I've tried using 3-5lb weights and doing 15-25 reps, and it didn't really seem to do much. I could be that I needed to use 8-10lbs and do more reps and sets, but I have yet to try that. At the moment, I'm trying to work with heavier weights, meaning 15-20lbs. I still try to do 15-20 reps (I usually get close to failure at 17 or 18, but I try to keep pushing). I want to make my arms look lean, and the less "big" muscle I gain, the better. I understand that my arms will probably look a bit bigger, but I'm trying to avoid man-arms.

So, what would work better as a long-term workout (I'll switch things up to prevent plateaus, but I mean in general). 15-20lbs weights for 15-25 reps, about 2-3 sets of each, or weights under 10lbs with a high number of reps? I know that using heavy weights for a few workouts won't build huge arms, I've read enough articles to know that, but I'm afraid that working with heavy weights for years will make me bulk up. So, are lighter weights better in the long run? Or is anything under 20lbs ok for girls as long as I do a high number of reps? Also, cardio is incorporated into the workout, so that goes without saying for me :)

Background info is: I'm 5'4", 17 years old, and have an average figure. My metabolic rate is decent. It's not super fast, but it's not slow either. I also run whenever I get the chance (Lately I haven't had a set schedule but I'm trying to get back into one), and once the snow melts and it gets warmer, I'll be biking and swimming. I try to balance my cardio workouts with weight work.

Also, I know I asked for a long-term answer, but is there a quick weight loss solution as well? I have prom in 3 months (I like to plan ahead), and since I don't plan to live off of lettuce a week before prom to fight into my dress, I want to get started now. So, for faster results, would using heavier weights do the trick, and then switching to lighter weights after prom is over? Or just sticking to a long-term plan through prom, and hoping that it shows some results by then? And of course, clean diet is essential :)

Thanks in advance :)


Best answer:
Increase the weight and less reps. You want to do 12-15 reps with good form (and make it a challenging weight), 20-25 reps is a to much. Also try doing combination exercises, do curls then extend (press) your arms toward the ceiling... be creative with it and make your own motions. By doing combination exercises you will be getting a cardio workout for your arms as well as toning with the weight.

Females don't have to worry about building 'muscle-man' arms unless they are a workout junky and are lifting heavy weights at 4-6 reps. You want to build muscle or else as your arms get slimmer you will have extra skin and have arm flab jiggling every time you wave to someone. Muscle keeps it tight.

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Orignal From: Marisa's Run and Weight Lifting Crossfit Workout by Tim Chan