Suggestions for muscle toning, not building

chiquitacraig

I have a bit of a conundrum... Over years of playing outdoor sports, I've built an amount of muscle mass that's higher than normal for a female my age and size, especially in the legs and upper arms. So when going to the gym, I don't want to build more muscle - I want to tone the muscle I already have. However, from what I've read, the only way to burn the fat around the muscle (what I want to do) is to build more muscle (what I don't want to do). Any suggestions?

fivethreeone

Eat at a calorie deficit.

release_the_kraken

fivethreeone wrote: »

Eat at a calorie deficit.

This.
Toning is 80% diet...or some percentage like that..lol

jemhh

What, exactly, do you mean by "tone the muscle"?

TavistockToad

fivethreeone wrote: »

Eat at a calorie deficit.

Yep

kimny72

fivethreeone wrote: »

Eat at a calorie deficit.

+2.
"Toning" really just means getting rid of more of the fat that's over the muscles. :drinker:

jstout365

Best way to not build muscle...don't eat a calorie surplus while lifting. Just lift at a calorie deficit. Since most people consider toning to be is just a reduction of overall body fat, you will be doing what you want. You don't need to build more muscle to lose the fat, just eat less and workout to maintain the lean mass and your body composition will get to a point you like.

Unknown

This content has been removed.

Sarauk2sf

"However, from what I've read, the only way to burn the fat around the muscle (what I want to do) is to build more muscle (what I don't want to do)."

Not sure where you read this, but it is incorrect.

You lose fat from all over (the proportionate amount of loss from where you lose depends on genetics). You do not burn fat around a muscle by building that muscle.

You burn fat by eating at a caloric deficit.

JoRocka

getting stronger =/= building size of muscle.

just to be clear.

azwen

Maybe you can explain more what your goals are. What do you mean by "toning"? Getting stronger? Having more visible definition? If so, you need to continue eating at a calorie deficit, make sure you get plenty of protein, and work out. By eating at a deficit, you will gradually lose extra body fat, giving you more of a defined look. Unfortunately, you can't choose where the fat comes from first, so it may take awhile to see definition where you want to see it. Doing a combination of strength training (weight lifting and bodyweight exercises) and cardio, plus eating at a deficit and aiming for 1g of protein per lb. of lean bodyweight a day, has been really successful for me so far. Since the beginning of July, I've decreased my body fat percentage from 39% to 27.5%. I've lost inches all over. I have visible muscle definition in my arms, and when I lose more fat in other areas I expect to see more definition there, too. I'm stronger and more fit.

DavPul

pics

FitnessTrainer69

Eat more protien and less carbs. Up your cardio and stick to the same workout plan.

DragonShoe_GCole

BFDeal wrote: »

Well clearly you need to buy a toner.

LMAO I was like LMAO

JoRocka

DavPul wrote: »

pics

YOU LIVE!!! WOOOT WOOOT!!!!

party time!!!

usmcmp

FitnessTrainer69 wrote: »

Eat more protien and less carbs. Up your cardio and stick to the same workout plan.

Her food diary isn't open, so blanket statements like that are useless. You have no idea what her intake or cardio or current workout plan are.

Hornsby

fivethreeone wrote: »

Eat at a calorie deficit.

First response, and the only answer needed...

MoonOverMyHammies7

I have read more reps with lighter weights vs less reps with heavier weights for bulking up. also Yoga and Pilates.

feisty_bucket

Get dat tone! Aw yeah.

Showcase_Brodown

The T word is kind of a bad word around here

To help us understand your question, could you re-frame what your goals are without using that word?

BusyRaeNOTBusty

http://bretcontreras.com/how-to-attain-a-slender-look-like-jessica-alba-zoe-saldana/

funchords

chiquitacraig wrote: »

...from what I've read, the only way to burn the fat around the muscle (what I want to do) is to build more muscle....

Doesn't work that way. You never get to pick where to burn fat.

You also can't "tone" muscle you already have. It's toned. You can maintain it. Periodically lift 3x12 to 3x15 of moderately heavy weights (should take good effort but not be a struggle) across the various muscle groups. Your last reps should be a little hard but not difficult and not easy. Don't lift to failure. Don't increase your weights often (each increase represents muscle building). Don't increase your reps. Don't lift daily but you do need more than simply once-a-week. Doing this will maintain your muscles at near their current strength.

skinnyinnotime

You need to shed some body fat to get your "toned" look.

ETA: Eat at a deficit, lift heavy to keep your muscle. Do some cardio, maybe HIIT and you're on your way!

gmallan

jcrav77 wrote: »

I have read more reps with lighter weights vs less reps with heavier weights for bulking up. also Yoga and Pilates.

Nope, not sure where you read this but this is a massive myth. You either want to build muscle or you don't. Lower rep ranges are generally more for building stregth where as moderate to high rep ranges are for hypertrophy (building size)