Our expert says:
There are no right answers to these questions. It all depends on the person. Some can do more than others, some get injured, others don't. So there are no hard and fast rules. The key is how long you've been training for, how fit you are.
Generally, two high impact cardio sessions a week is safe, and if you're very fit, then you can increase this to four, possibly even five. That would be very effective for weight loss.
As for weight training, twice a week at first, also building up. Here, depends on the goal - weight loss means more cardio would be better. Toning means do more weight sessions.
As for the weight, you're right, heavy weights causes bulking, though even this is not cut and dried. Generally, you'd aim for about 15 reps, and 3 sets, and you'd mostly tone. Some people would find, however, that they get bulky off this. Others need to lift really heavy weights, and do 6 to 8 reps. So it all depends.
I think the best thing is to start off and measure what you do, and make changes based on what you're seeing.
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