{"id":2470,"date":"2021-09-02T12:05:19","date_gmt":"2021-09-02T12:05:19","guid":{"rendered":"http:\/\/wordpress.thetruthtoledo.com\/?p=2470"},"modified":"2021-09-02T12:05:19","modified_gmt":"2021-09-02T12:05:19","slug":"dear-ryan-3","status":"publish","type":"post","link":"https:\/\/wordpress.thetruthtoledo.com\/index.php\/2021\/09\/02\/dear-ryan-3\/","title":{"rendered":"Dear Ryan,"},"content":{"rendered":"
\"\"
Ryan Rollison<\/figcaption><\/figure>\n

I am starting a workout program and I\u2019m not sure how much weight I should be using. I don’t want to get big & bulky by\u00a0lifting weights. I just want to tone up and look good for\u00a0my anniversary.\u00a0 How much weight would be good for me to start with and how long before I see results?<\/p>\n

Marleesha<\/p>\n

 <\/p>\n

Dear Marleesha,<\/strong><\/p>\n

Congratulations to you for starting your new program.\u00a0 First, I would like to rid you of the myth that you will get big and bulky if you weight train.\u00a0 You are not a man nor are you built like one.\u00a0 You will get more muscle tone, burn more calories, have a ton of energy, feel better about yourself, plus develop your new body.<\/p>\n

So, bulking up will not happen for you. You would have to increase calories and lift heavy for a few years to get large muscles.\u00a0 Now you don’t have an excuse not to train hard.<\/p>\n

Use a weight that you are comfortable with and can get a hard 12 repetitions.\u00a0 I take my clients through a one repetition max test to determine how much weight they can comfortably use for the workouts that we start with.\u00a0 I take 50 percent of their max weight and do two sets of 12-15 reps per body part and increase from there.<\/p>\n

Here is how to find your one rep max.\u00a0 If you are using a selectorized stack machine, use a light weight to warm the muscle.\u00a0 After 12-15 reps increase the weight by one plate and do only one repetition. Continue this process until you can not lift the weights for one complete rep.<\/p>\n

Let\u2019s say the last rep you fully completed was 100 lbs. You would take 50 percent of the weight and begin your workouts with that poundage.\u00a0 You may have to change the percentages depending on the strengths of each muscle group.\u00a0 This will work the muscle and bring results.<\/p>\n

Keep your reps in the eight to 12 range and make sure that 12 is not easy for you. If it is increase the weight and shoot for another 12. If you get only eight reps, that’s fine. Work your way back up to 12 reps and increase weight again.<\/p>\n

If you do your weight training three times a week and follow a good eating regimen you will see results in a few short weeks. Remember that losing more than two to three pounds a week will result in losing muscle tissue and not body fat. Set realistic goals and stick to them.\u00a0 Good luck achieving your Dream Bodies and keep up the good work.<\/p>\n

UNLEASH YOUR HERO<\/p>\n

Ryan Rollison
\nDream Bodies
\n419-944-4200<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

I am starting a workout program and I\u2019m not sure how much weight I should be using. I don’t want to get big & bulky by\u00a0lifting weights. I just want to tone up and look good for\u00a0my anniversary.\u00a0 How much weight would be good for me to start with and how long before I see […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"wf_post_folders":[72],"class_list":["post-2470","post","type-post","status-publish","format-standard","hentry","category-health"],"_links":{"self":[{"href":"https:\/\/wordpress.thetruthtoledo.com\/index.php\/wp-json\/wp\/v2\/posts\/2470","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wordpress.thetruthtoledo.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wordpress.thetruthtoledo.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wordpress.thetruthtoledo.com\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/wordpress.thetruthtoledo.com\/index.php\/wp-json\/wp\/v2\/comments?post=2470"}],"version-history":[{"count":1,"href":"https:\/\/wordpress.thetruthtoledo.com\/index.php\/wp-json\/wp\/v2\/posts\/2470\/revisions"}],"predecessor-version":[{"id":2471,"href":"https:\/\/wordpress.thetruthtoledo.com\/index.php\/wp-json\/wp\/v2\/posts\/2470\/revisions\/2471"}],"wp:attachment":[{"href":"https:\/\/wordpress.thetruthtoledo.com\/index.php\/wp-json\/wp\/v2\/media?parent=2470"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wordpress.thetruthtoledo.com\/index.php\/wp-json\/wp\/v2\/categories?post=2470"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wordpress.thetruthtoledo.com\/index.php\/wp-json\/wp\/v2\/tags?post=2470"},{"taxonomy":"wf_post_folders","embeddable":true,"href":"https:\/\/wordpress.thetruthtoledo.com\/index.php\/wp-json\/wp\/v2\/wf_post_folders?post=2470"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}