Looking for tips...

tiannalynn222

So I've been going to the gym about 4 times a week (more in the summer) for the last two years.. It wasn't until recently that I've really started to eat clean, however from that I've still only noticed a slight change in my body. This is so frustrating because I really want to tone and feel like I'm doing everything I can, which includes tons of cardio and ab workouts, and a bit of muscle training. Im not overweight so I understand it will be more difficult to achieve my goal, but should it be this difficult? What am I doing wrong?

Alatariel75

What is your goal? You're not being very clear.

But in simple terms - it doesn't matter how clean you eat, if you're eating at or above maintenance calories, you won't lose weight. If you want to change your body's look, more weights is the go, lift heavy. The cardio is good for fitness, but won't really change your body shape.

tiannalynn222

I want to be toned everywhere, my legs arms are easy but I just don't seem to be toning my stomach. But from what I've been reading it seems like I need less bf% In order to achieve that six pack look... And that will come easier by lifting more weights? I don't really want to get bigger, just toned

Cherimoose

It's impossible to get bigger unless you're in a calorie surplus.. especially since you're female. So that's a moot point.

Yes, follow a proper strength program, like NROLFW, Stronglifts, a personal trainer's program, etc. It will be challenging and uncomfortable sometimes.. but that's what gives results.

Allelito

tiannalynn222 wrote: »

I want to be toned everywhere, my legs arms are easy but I just don't seem to be toning my stomach. But from what I've been reading it seems like I need less bf% In order to achieve that six pack look... And that will come easier by lifting more weights? I don't really want to get bigger, just toned

To get less bf% you need less fat, and to lose you need to eat at a caloric deficit (or at maintenance and lift weights, but this will take way longer). Weigh everything you eat and drink on a food scale and log it, and make sure you eat under maintenance!

tiannalynn222

Okay I'll try doing that! Thanks !

segacs

Eating clean isn't relevant. It's not what you eat, it's how much (within reason and assuming a reasonably balanced diet, of course).

Set your MFP goal to "maintain" your weight. It will give you a number. Log and weigh what you eat, and stay within that number. Lift heavy things. The rest will follow.

flippy1234

tiannalynn222 wrote: »

I want to be toned everywhere, my legs arms are easy but I just don't seem to be toning my stomach. But from what I've been reading it seems like I need less bf% In order to achieve that six pack look... And that will come easier by lifting more weights? I don't really want to get bigger, just toned

I have had the same issues in the past. I even have had personal trainers. I don't know what the answer is. If you find it, please let me know!!!

juggernaut1974

flippy1234 wrote: »

tiannalynn222 wrote: »

I want to be toned everywhere, my legs arms are easy but I just don't seem to be toning my stomach. But from what I've been reading it seems like I need less bf% In order to achieve that six pack look... And that will come easier by lifting more weights? I don't really want to get bigger, just toned

I have had the same issues in the past. I even have had personal trainers. I don't know what the answer is. If you find it, please let me know!!!

See the above answers given

sofaking6

Yah you won't get bigger unless you lift *super* heavy weights and eat above your maintenance and, most likely, start taking steroids. Lift weights.

tiannalynn222

flippy1234 wrote: »

tiannalynn222 wrote: »

I want to be toned everywhere, my legs arms are easy but I just don't seem to be toning my stomach. But from what I've been reading it seems like I need less bf% In order to achieve that six pack look... And that will come easier by lifting more weights? I don't really want to get bigger, just toned

I have had the same issues in the past. I even have had personal trainers. I don't know what the answer is. If you find it, please let me know!!!

I'll let you know of this works for me! I've never really considered increasing what I lift but it seems to be the thing to do to achieve my goal!

PAV8888

if your well thought out and considered goal is to have 6-pack abs, apparently this is accomplished by reducing your bf % so that your abs will show through.

To reduce your bf% you have to lose weight which requires you to be in a caloric deficit. Caloric deficits that are extreme or prolonged cause their own set of issues.

While reducing your weight and body fat % through a caloric deficit, you may want to lift heavy weights and eat enough protein to minimize the inevitable loss of muscle that accompanies this process.

SezxyStef

sofaking6 wrote: »

Yah you won't get bigger unless you lift *super* heavy weights and eat above your maintenance and, most likely, start taking steroids. Lift weights.

Yah no.

You have to lift heavy for you but that doesn't mean super heavy.

You most likely have to eat at a surplus and make sure you get in enough protein to help repair muscles.

No steroids required.

segacs

SezxyStef wrote: »

sofaking6 wrote: »

Yah you won't get bigger unless you lift *super* heavy weights and eat above your maintenance and, most likely, start taking steroids. Lift weights.

Yah no.

You have to lift heavy for you but that doesn't mean super heavy.

You most likely have to eat at a surplus and make sure you get in enough protein to help repair muscles.

No steroids required.

No, she was saying don't worry about getting bulky because most women won't get bulky unless they resort to extreme measures like this. Lifting heavy will get you toned, not bulky, if you're a woman eating at a deficit.