Tone or lose weight?
Replies
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GottaBurnEmAll wrote: »Okay, the question now is what program. I'm having to leave the gym due to finances, so I'll have a bench, adjustable dumbbells, and bands. With the way I feel now on the three day, I think I could squeeze in a 4th day. I've done splits before and had bigger issues with recovery doing them. I really prefer full body.
If you want a short term solution, you could modify your current program to go into the 6 rep range.
Do you have a barbell? And I assume, it's just a bench, not one with a squat rack or anything?
I am not strong enough to lift a barbell above a certain level, but I could get one of the lighter ones for myself. I could lift a 35 pound one, I think. I'm not really comfortable working with a barbell, though and we don't really have a place to start storing plates.0 -
GottaBurnEmAll wrote: »GottaBurnEmAll wrote: »Okay, the question now is what program. I'm having to leave the gym due to finances, so I'll have a bench, adjustable dumbbells, and bands. With the way I feel now on the three day, I think I could squeeze in a 4th day. I've done splits before and had bigger issues with recovery doing them. I really prefer full body.
If you want a short term solution, you could modify your current program to go into the 6 rep range.
Do you have a barbell? And I assume, it's just a bench, not one with a squat rack or anything?
I am not strong enough to lift a barbell above a certain level, but I could get one of the lighter ones for myself. I could lift a 35 pound one, I think. I'm not really comfortable working with a barbell, though and we don't really have a place to start storing plates.
That is fine. You can start with dumbbells and work your way up. I would probably start around with a program like M&S, but stick on the low end of the spectrum so you can focus a bit on strength (for pull ups, you can get a door attachment) until you can build up enough strength to move to a barbell.1 -
I think you should switch up your routine to incorporate more strength training.
Also, you're still only 22. I'm 27 and the older I get the slimmer my face has gotten. My weight hasn't changed that, just age.
I'm 56 and still have chipmunk cheeks and only have 10 pounds to go. Lol. I can't change the baby face. Although at my age now I appreciate the chubby cheeks because it makes me look ten years younger than I am.1 -
I"m soooooo looking forward to "skinny fat"! I've tried to lose weight and workout at the same time and it just doesn't work for me. Focusing 100% on diet until I lose the pounds. I have all of my old workout tapes and dvd's, dumbells, resistance bands at the ready! I was hurting myself trying to do too much in the past with diet and working out. One thing at a time now. I look forward to the day where I can once again eat 1400 to 1600 calories because I worked out hard that day! At my best shape in my past (5'5" and 135), I was firm, and my max dumbell was only 15lbs. I did the lots of sloooooow reps exercise. Like isometric with weights. 3 sets, 12 reps a set. Presumably you can use higher weights and less reps. Do what feels right for you.
You will not bulk up. Your curves will move to the right places. Building your shoulders and pecs will keep those upper body curves going. Go slow, don't hurt yourself. Don't let anyone tell you to add more weight unless you KNOW you are ready, and have core stability for that weight. Take your time. Strive for proper form and go slow.
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I know you've gotten lots of great advice, but I wanted to throw my hat in the ring. I just read this article this past week. Check out this girl's progress. She is not bulky and is in the best shape of her life. She looks incredible.
http://www.cosmopolitan.com/health-fitness/news/a61925/kelsey-wells-scale-instagram-post/
Awesome! Yeah she looks awesome toned and I would have never thought she weighed the same as the first pic. Numbers on a scale intimidate me. I don't even own one so I don't relapse into ed. So I guess its more of a mental challenge to ignore numbers/size and focus on fat percentage. But I'm sure most people on here, including me, would prefer looking like that last pic.0 -
successgal1 wrote: »I"m soooooo looking forward to "skinny fat"! I've tried to lose weight and workout at the same time and it just doesn't work for me. Focusing 100% on diet until I lose the pounds. I have all of my old workout tapes and dvd's, dumbells, resistance bands at the ready! I was hurting myself trying to do too much in the past with diet and working out. One thing at a time now. I look forward to the day where I can once again eat 1400 to 1600 calories because I worked out hard that day! At my best shape in my past (5'5" and 135), I was firm, and my max dumbell was only 15lbs. I did the lots of sloooooow reps exercise. Like isometric with weights. 3 sets, 12 reps a set. Presumably you can use higher weights and less reps. Do what feels right for you.
You will not bulk up. Your curves will move to the right places. Building your shoulders and pecs will keep those upper body curves going. Go slow, don't hurt yourself. Don't let anyone tell you to add more weight unless you KNOW you are ready, and have core stability for that weight. Take your time. Strive for proper form and go slow.
My core stability is a joke. I hope you reach your goal
. Yeah overdoing it isn't good. When I was a bit heavier (145 at 5'3 on meds with weight gain side effects) I found strengthening wore me out and didn't cause fat loss. But cardio did amazing- even walking. Does even mild exercise wear you out? Just so you don't lose muscle tone while you get to your goal. I remember getting to my gw I lost a lot of muscle. Everyone's bodies respond differently to diet/fitness though. 0 -
GottaBurnEmAll wrote: »GottaBurnEmAll wrote: »miritikvah wrote: »GottaBurnEmAll wrote: »And I'm going to speak up in a very, very small voice here. If you find out that heavy lifting isn't your thing, there are other ways to "tone" up. Progressive resistance is key, not necessarily just heavy loads. You can obtain that with bodyweight programs with increasing difficulty, or even medium loads and high repetitions (which is my preference).
There are a couple of options available to you. I know everyone on these boards is thrilled with the results they've had with barbell programs, but we need to talk about other options for people because what happens when someone gets under the barbell and goes... um... this is just not for me?
Yeah I find med loads and high reps easier (at least while I'm a beginner). I just got the strong curves book on your guys opinion and start hopefully tomorrow. Thanks
Med load/high reps are easier for what? Lifting heavy is supposed to be hard, as the goal is to force your body to be stronger and force your muscle to grow. In general, if your goal is to cut fat and build your muscle, it shouldn't be easy. Starting light in the beginning is critical while you get form down, but you should still struggle the last few reps.
This is interesting to me, because I struggle with my last few reps, even though I tend to work in a higher rep range (8-12, once I hit 12 comfortably over 3 sets, I up the weight so I'm back down to 8). So am I lifting medium? Or what?
I don't even know any more.
You are essentially aiming for hypertrophy. You lose a bit on the strength side but if you find it appropriate to your goals, then its great. Some people do find achieving adequate volume is easier. And some just enjoy it more. I used to gravitate more towards hypertrophy in the past but recently switched to work on strength based programming.
Either way, as long as you are making progressice gains then you should be in a good spot. At some point if you plateau, then you should reevaluate your programming.
Hmmm... that's not my goal. I like my routine, but don't know that I could go heavier. I could try. Should I do that and go to say 6 reps? I am pitifully weak, that's my problem.
Sorry for the thread hijack!
No problem I hope you reach your goals as well 0 -
GottaBurnEmAll wrote: »GottaBurnEmAll wrote: »Okay, the question now is what program. I'm having to leave the gym due to finances, so I'll have a bench, adjustable dumbbells, and bands. With the way I feel now on the three day, I think I could squeeze in a 4th day. I've done splits before and had bigger issues with recovery doing them. I really prefer full body.
If you want a short term solution, you could modify your current program to go into the 6 rep range.
Do you have a barbell? And I assume, it's just a bench, not one with a squat rack or anything?
I am not strong enough to lift a barbell above a certain level, but I could get one of the lighter ones for myself. I could lift a 35 pound one, I think. I'm not really comfortable working with a barbell, though and we don't really have a place to start storing plates.
That is fine. You can start with dumbbells and work your way up. I would probably start around with a program like M&S, but stick on the low end of the spectrum so you can focus a bit on strength (for pull ups, you can get a door attachment) until you can build up enough strength to move to a barbell.
Thanks, that's what I think I'll do. I already have a door attachment for the bands, so I can sub out lat pull-downs for the pull-ups (which I'd hate and really have no interest in doing).
The weights and bench are supposed to arrive tomorrow. One good thing is that I was stalled at the gym because I couldn't make a 5 pound jump in weight. The adjustable dumbbells I'm getting will allow me to make an incremental increase on some of my lifts like the bench where I've been stalled forever. Same with rows. I was good on my right side, but my left (that's my bad side for scoliosis) couldn't handle the next weight up.0 -
GottaBurnEmAll wrote: »GottaBurnEmAll wrote: »GottaBurnEmAll wrote: »Okay, the question now is what program. I'm having to leave the gym due to finances, so I'll have a bench, adjustable dumbbells, and bands. With the way I feel now on the three day, I think I could squeeze in a 4th day. I've done splits before and had bigger issues with recovery doing them. I really prefer full body.
If you want a short term solution, you could modify your current program to go into the 6 rep range.
Do you have a barbell? And I assume, it's just a bench, not one with a squat rack or anything?
I am not strong enough to lift a barbell above a certain level, but I could get one of the lighter ones for myself. I could lift a 35 pound one, I think. I'm not really comfortable working with a barbell, though and we don't really have a place to start storing plates.
That is fine. You can start with dumbbells and work your way up. I would probably start around with a program like M&S, but stick on the low end of the spectrum so you can focus a bit on strength (for pull ups, you can get a door attachment) until you can build up enough strength to move to a barbell.
Thanks, that's what I think I'll do. I already have a door attachment for the bands, so I can sub out lat pull-downs for the pull-ups (which I'd hate and really have no interest in doing).
The weights and bench are supposed to arrive tomorrow. One good thing is that I was stalled at the gym because I couldn't make a 5 pound jump in weight. The adjustable dumbbells I'm getting will allow me to make an incremental increase on some of my lifts like the bench where I've been stalled forever. Same with rows. I was good on my right side, but my left (that's my bad side for scoliosis) couldn't handle the next weight up.
2.5 increase for upper body and 5 lb for lower body can be a good goal. But remember you don't have to do that for all sets. If you can only increase one or two sets, it's fine. It's also fine if you try to maintain the weight and not do as many reps as you are supposed to. What I tell my wife, I rather you do 3 out of 5 reps if your form is good. Next round, you can try to maintain the weight for all reps and sets. Either way, weekly volume is increasing.
So for you and the OP, quality over quantity is what matters to prevent injury and get stronger.1 -
miritikvah wrote: »successgal1 wrote: »I"m soooooo looking forward to "skinny fat"! I've tried to lose weight and workout at the same time and it just doesn't work for me. Focusing 100% on diet until I lose the pounds. I have all of my old workout tapes and dvd's, dumbells, resistance bands at the ready! I was hurting myself trying to do too much in the past with diet and working out. One thing at a time now. I look forward to the day where I can once again eat 1400 to 1600 calories because I worked out hard that day! At my best shape in my past (5'5" and 135), I was firm, and my max dumbell was only 15lbs. I did the lots of sloooooow reps exercise. Like isometric with weights. 3 sets, 12 reps a set. Presumably you can use higher weights and less reps. Do what feels right for you.
You will not bulk up. Your curves will move to the right places. Building your shoulders and pecs will keep those upper body curves going. Go slow, don't hurt yourself. Don't let anyone tell you to add more weight unless you KNOW you are ready, and have core stability for that weight. Take your time. Strive for proper form and go slow.
My core stability is a joke. I hope you reach your goal. Yeah overdoing it isn't good. When I was a bit heavier (145 at 5'3 on meds with weight gain side effects) I found strengthening wore me out and didn't cause fat loss. But cardio did amazing- even walking. Does even mild exercise wear you out? Just so you don't lose muscle tone while you get to your goal. I remember getting to my gw I lost a lot of muscle. Everyone's bodies respond differently to diet/fitness though.
I don't get worn out by just walking for example, but formally doing a workout versus just a lightly active day is just not something I even want to try to fit in right now.I'd just rather not have another thing to think about or recover from. I have alot going on. I tend to overdo when i workout. I'm not worried about losing muscle, I have none to speak of, beyond legs which are muscular from normal squatting I do in the course of a day. My arms are squishy. And i just don't care at this point. When I exercise I retain water for days, therefore fat loss doesn't show on the scale. Its demotivating for me. When i lose another 20 I'll be at 148, which is a much better weight for step aerobics, cardio sculpt and my resistance band setup.0 -
successgal1 wrote: »miritikvah wrote: »successgal1 wrote: »I"m soooooo looking forward to "skinny fat"! I've tried to lose weight and workout at the same time and it just doesn't work for me. Focusing 100% on diet until I lose the pounds. I have all of my old workout tapes and dvd's, dumbells, resistance bands at the ready! I was hurting myself trying to do too much in the past with diet and working out. One thing at a time now. I look forward to the day where I can once again eat 1400 to 1600 calories because I worked out hard that day! At my best shape in my past (5'5" and 135), I was firm, and my max dumbell was only 15lbs. I did the lots of sloooooow reps exercise. Like isometric with weights. 3 sets, 12 reps a set. Presumably you can use higher weights and less reps. Do what feels right for you.
You will not bulk up. Your curves will move to the right places. Building your shoulders and pecs will keep those upper body curves going. Go slow, don't hurt yourself. Don't let anyone tell you to add more weight unless you KNOW you are ready, and have core stability for that weight. Take your time. Strive for proper form and go slow.
My core stability is a joke. I hope you reach your goal. Yeah overdoing it isn't good. When I was a bit heavier (145 at 5'3 on meds with weight gain side effects) I found strengthening wore me out and didn't cause fat loss. But cardio did amazing- even walking. Does even mild exercise wear you out? Just so you don't lose muscle tone while you get to your goal. I remember getting to my gw I lost a lot of muscle. Everyone's bodies respond differently to diet/fitness though.
I don't get worn out by just walking for example, but formally doing a workout versus just a lightly active day is just not something I even want to try to fit in right now.I'd just rather not have another thing to think about or recover from. I have alot going on. I tend to overdo when i workout. I'm not worried about losing muscle, I have none to speak of, beyond legs which are muscular from normal squatting I do in the course of a day. My arms are squishy. And i just don't care at this point. When I exercise I retain water for days, therefore fat loss doesn't show on the scale. Its demotivating for me. When i lose another 20 I'll be at 148, which is a much better weight for step aerobics, cardio sculpt and my resistance band setup.
you are not worried about losing muscle? go to a nursing home and see what people with muscle atrophy looks like from not using them/trying to retain lean muscle by working them. its painful and once it happens there is nothing you can do.I worked in a nursing home for awhile and it made it hard to work with those patients because you could not move their limbs much and without pain for the resident.you have more muscle than you think,its best if you try to keep what you have,and to also prevent osteoporosis1 -
successgal1 wrote: »miritikvah wrote: »successgal1 wrote: »I"m soooooo looking forward to "skinny fat"! I've tried to lose weight and workout at the same time and it just doesn't work for me. Focusing 100% on diet until I lose the pounds. I have all of my old workout tapes and dvd's, dumbells, resistance bands at the ready! I was hurting myself trying to do too much in the past with diet and working out. One thing at a time now. I look forward to the day where I can once again eat 1400 to 1600 calories because I worked out hard that day! At my best shape in my past (5'5" and 135), I was firm, and my max dumbell was only 15lbs. I did the lots of sloooooow reps exercise. Like isometric with weights. 3 sets, 12 reps a set. Presumably you can use higher weights and less reps. Do what feels right for you.
You will not bulk up. Your curves will move to the right places. Building your shoulders and pecs will keep those upper body curves going. Go slow, don't hurt yourself. Don't let anyone tell you to add more weight unless you KNOW you are ready, and have core stability for that weight. Take your time. Strive for proper form and go slow.
My core stability is a joke. I hope you reach your goal. Yeah overdoing it isn't good. When I was a bit heavier (145 at 5'3 on meds with weight gain side effects) I found strengthening wore me out and didn't cause fat loss. But cardio did amazing- even walking. Does even mild exercise wear you out? Just so you don't lose muscle tone while you get to your goal. I remember getting to my gw I lost a lot of muscle. Everyone's bodies respond differently to diet/fitness though.
I don't get worn out by just walking for example, but formally doing a workout versus just a lightly active day is just not something I even want to try to fit in right now.I'd just rather not have another thing to think about or recover from. I have alot going on. I tend to overdo when i workout. I'm not worried about losing muscle, I have none to speak of, beyond legs which are muscular from normal squatting I do in the course of a day. My arms are squishy. And i just don't care at this point. When I exercise I retain water for days, therefore fat loss doesn't show on the scale. Its demotivating for me. When i lose another 20 I'll be at 148, which is a much better weight for step aerobics, cardio sculpt and my resistance band setup.
Oh that makes sense. I still prefer being active vs formal workout too. As long as you keep heading towards your goals. Is it normal to retain that much water after working out? When I used to weigh myself daily I'd get so depressed since I'd work out and diet for 3 days in a row and gain weight. I'd lose it eventually but mental health/motivation is important too. Best luck with your goals and whatever stuff is going on 0 -
I lost weight super fast ( bmi 20-16.7 so 20 lbs in 2 weeks) because of illness and malabsorption and lost a lot of muscle and went from deadlifting 225 lbs and squatting 175 lbs to not even being able to stand up without assistance from someone when I squatted down to pick something up from the floor 3 weeks later. Yup muscle loss is super fun.1
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