If you want to get that long, lean look that the celeb magazines are always banging on about, 3 hours a day of cardio, and tricep kickbacks with 3kg weights aren't gonna give you it!
You are gonna have to lift heavier than you currently do, ideally with free weights, strip your excess body fat and put in some damn work! What you'll notice the next time in the gym is this, those people (guys and girls) with that "toned" look that you want, are lifting heavy stuff with good technique and have a plan. The folks who have a lot of weight to lose are on those damned cardio machines pounding away. They'll still be there in 6 months looking frighteningly similar to how they do now.
Now, I am not saying that you cant lose weight with cardio alone. You can, but lets face it, who wants to spend 2 hours a day being a cardio bunny to lose a pound a week? Lift, squat, get your heart rate up, recover, repeat with whatever movements you can. Squats as deep as possible with good form, pushups elevated as necessary. inverted rows on a steep incline (so there is lower weight on your movement), dynamic movements such as farmer carries, med ball slams, some bike high intensity intervals. In other words, get a sweat on, get your heart rate up.
Now, I'm not saying losing body fat is easy. It isn't. If it was, most of the western world wouldn't be as overweight as it is. It takes effort, motivation and a willingness to become uncomfortable for a while in order to achieve your goals. You need support, direction and guidance. No doubt, it is tough. But it is doable. You can do it!
If you want to lose some weight and tone up ( I hate that phrase!) take a look at the following video clips. See if you can figure out what the common links are...
Molly Galbraith
Jen Comas Keck
Nia Shanks
Jen Grasso
Now tell me you will get bulky by lifting heavy!
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