How not to lose any more and tone up?

crevtion

I'm going to the gym after a few months break, and I want to really tone up. Get some definition to the abs and tone thighs and butt. The thing is if I go to the gym I'm scared I will end up losing more weight in the process. I am 5'4 and 109 pounds (it does fluctuate up though) so it's obvious I really can't weigh any less.

So I am wondering what to do in the gym to achieve my goal and not hurt myself. I always used to do spin, treadmill and then circuits with small weights.

What should I eat and what kind of macros should I have? I already eat healthy, no added sugars, no processed foods, lots of fruit and veg, but what else could I be doing?

Many thanks for reading

vespiquenn

Eat at maintenance and a progressive heavy lifting program (like Strong Lifts5x5) for recomposition (slow process), or you can begin looking into bulk/cutting cycles. Toning up typically means adding muscle. So it just depends on how aggressively you want to do that.

Hornsby

vespiquenn wrote: »

Eat at maintenance and a progressive heavy lifting program (like Strong Lifts5x5) for recomposition (slow process), or you can begin looking into bulk/cutting cycles. Toning up typically means adding muscle. So it just depends on how aggressively you want to do that.

This right here is the answer. ^^^^^

psuLemon

vespiquenn wrote: »

Eat at maintenance and a progressive heavy lifting program (like Strong Lifts5x5) for recomposition (slow process), or you can begin looking into bulk/cutting cycles. Toning up typically means adding muscle. So it just depends on how aggressively you want to do that.

Typically toning means cutting body fat to expose the muscle.. but that is just being pedantic.


OP, @vespiquenn gave good advice. A recomp is probably a great approach for you; details on recomping can be found in this thread.

Also, in this thread, you will find details on a ton of workout programs. Strong Curves and NROL4W are good programs if you are very new.

oocdc2

Also, may I direct your attention to the "Goal: Maintaining Weight" forum? Lots of awesome stuff there...