1. When I need to increase the weight, how much should I increase it by? I have adjustable dumbbells and the smallest weight is 1kg. I am lifting 5 kg at the moment and that means I have to go up to 7kg so each side is even. Do you think this is reasonable?
2. When do you usually move up? I know when it starts to get easy etc. but how long does this usually take? Like 2 weeks ?
I'm a girl if it matters. Thanks :)
Best answer:
Going up 1kg each side is ok. You will probably be able to increase each of your weights by 1kg perhaps every 3-4 weeks until you begin to plateau.
It depends what you're trying to acheive. If you want to gain strengh, you need to lift heavier which will result in your lifting smaller reps. If however you're trying to burn fat, you want to be increasing your reps so use a challenging but not impossible weight.
A fat burning rep would probably consist of about 20 lifts, whilst a muscle/strengh building rep might consist of 8-12 and then you shouldn't be able to lift any more.
When you lift lighter weights for longer amounts of time, you're using your mitochonrdira muscle fibres. Theres burn fat and increase your edurance/stamina because you're breathing aerobically
When you lift heavier stuff, you are activating your myocardial, which are the deep/stronger muscle fibres which you normally dont activate. By challenging these, your strength and size will increase. You should lift in short bursts or explosions. This quick action uses glucose as an energy, and you're breathing anaerobically. However during the afterburn, which is when your body is using up more energy to repair your muscle during the next 48 hours, you're using up more energy (about 50 calories per lb per hour) which results in an increased metabolism of about 50% for the next two days.
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