{"id":5345,"date":"2014-10-22T13:39:56","date_gmt":"2014-10-22T20:39:56","guid":{"rendered":"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/?p=5345"},"modified":"2014-10-22T13:39:56","modified_gmt":"2014-10-22T20:39:56","slug":"lifting-weights-heavy-many-sets-many-reps","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/workout\/lifting-weights-heavy-many-sets-many-reps\/","title":{"rendered":"Lifting Weights: How Heavy? How Many Sets? How Many Reps?"},"content":{"rendered":"

\"Nike_WT_SU14_MASTER_TRAINERS_1145\"<\/a><\/p>\n

TRAINING GOALS<\/h2>\n

A lot of people get confused when it comes to choosing the appropriate size weight and knowing how many sets and reps\u00a0they should perform in their workouts. This is especially common with women who fear getting \u201cbulky.\u201d I\u2019m going to break it down for you in words everyone can understand and get you on track to reaching your goals!<\/p>\n

\"ace\"<\/a><\/p>\n

General Muscle Fitness<\/strong>: Get lean and toned<\/p>\n

Muscular Endurance<\/strong>: Get lean and toned and be able to lift weights for a long\/longer period of time.<\/p>\n

Muscular Hypertrophy<\/strong>: Bulk up and\/or get larger muscles then you currently do. In order to bulk up, you must be choosing appropriate weights and training at a intensity level of 70-80 percent.<\/p>\n

Muscular Strength<\/strong>: Get stronger then you currently are and be able to lift heavier weights. It can also be defined as the maximal force a muscle or muscle group can exert during contraction.<\/p>\n

Power<\/strong>: Muscular force and speed of a movement (Olympic Weight Lifting)<\/p>\n

<\/h2>\n

NIKKI’S TIPS<\/h2>\n

1. Lift heavier!<\/strong> A lot of people do not choose a weight that is truly challenging them. The final few reps of a set should feel tough and like you can\u2019t do anymore. Lifting <\/span>weights<\/span><\/a> <\/span><\/span>will not make you bulky. Just make sure you choose the appropriate training goal mentioned above.<\/p>\n

2. Ditch the treadmill<\/span><\/a><\/span> and pick up the dumbbells!<\/strong> Yes, running does have its benefits, but don\u2019t think that running an hour a day is going to leave you feeling skinny and toned.<\/p>\n

3. Lifting lighter weights will not help you \u201ctone up\u201d better than heavy weights<\/strong>. It\u2019s actually totally opposite \u2013 lift heavier to lean and tone your <\/span>body<\/span><\/a>.<\/span><\/p>\n

4. Try HIIT<\/span><\/a> <\/span>(High Intensity Interval Training)<\/strong>. It is the best way to burn <\/span>fat<\/span><\/a> a<\/span>nd reshape your body. It increases stamina and strength and offers more functional benefits than steady state cardio or heavy weight lifting.<\/p>\n

5. Lastly, try to strength train at least 3+ times a week <\/strong>and eat as clean, lean and green as possible.<\/p>\n

Now pick up those dumbbells and get your lift on!<\/p>\n

xoxo<\/p>\n

Nikki<\/p>\n

For more health & fitness<\/span><\/a> tips from BODI Owner and Nike<\/span><\/a> Master Trainer Nikki Metzger, make sure to follow\u00a0@scottsdalebod<\/a>i &\u00a0@nikkimetzger<\/a>\u00a0on Instagram &\u00a0BODI\u2019s\u00a0Facebook page!<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"TRAINING GOALS A lot of people get confused when it comes to choosing the appropriate size weight and…\n","protected":false},"author":12,"featured_media":5346,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[63],"tags":[70],"class_list":["post-5345","post","type-post","status-publish","format-standard","has-post-thumbnail","category-workout","tag-featured","cs-entry","cs-video-wrap"],"yoast_head":"\nLifting Weights: How Heavy? How Many Sets? 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