Ladies lifting weights, gain muscle fast,

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signalp
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Ladies lifting weights, gain muscle fast,

Post by signalp » Thu May 15, 2014 7:35 pm

Hello All,
I have a friend, that is around 75kgs, started back at the gym, but is very unsure about weight training as
when she lifts weights, she gains lean muscle mass very fast
and does not want this,
she does want to do some type of resistance training but not wanting to improve on size
Wanting to tone only and drop body fat
I realize body fat is diet, cardio, weights, changing your shape
Does she stick with light weights, high reps, 25+ or low reps,
Heavy weights, high reps, how many sets
Exercises, isolation, compound, remembering, not wanting to gain size, drop body fat, and tone :scratch:
any suggestions appreciated
:scratch:

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stuward
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Re: Ladies lifting weights, gain muscle fast,

Post by stuward » Thu May 15, 2014 7:56 pm

She needs to reduce calories above all. A reducetion in calories will reduce body fat and limit muscle growth. She should seek strength gains anyway, even if she is a fast gainer. Strength gains will give her the tone she's looking for. Strength is built with challenging weights for relatively low reps.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD

signalp
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Re: Ladies lifting weights, gain muscle fast,

Post by signalp » Fri May 16, 2014 2:31 pm

Thanks for your reply
She doesn't eat much as it is
Very small meals 3-4x daily

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