So I lost the weight... Now what?

Alinamariec

After a very long time I have finally lost most of the weight. I know I have more to go but I want to change my focus from strictly weight loss to toning and have no clue where to begin. Any advice on workouts that would help or diet tips would be very helpful!!

RavenLibra

First decide how much weight you want to put on in order to achieve the body you are after... decide what you want to do with more strength, stamina, flexibility... rock climbing? Cycling ?trekking? Power lifter? Team sports? Recreational things... or is going to the gym on a regular basis just for the sake of maintaining going to be your thing? Nothing wrong with any of the choices... and there are more things you can do... ideally begin by creating a cardiovascular base... running is great... lots of races to enter from 5 k to ultra marathons... want more physical engagement? Train for a Spartan or other such obstacle run... maybe you want to be all round and decide to go cross fit... regardless if you are not now nor ever have been athletic... start with some workout videos... build up some muscle and some cardio... kick back and decide what physical challenges await you... identify goals... then take the steps necessary

Alinamariec

Thank you! That was very helpful. I guess the problem is I don't know where I need to be or how much weight would be appropriate for me to gain in order to achieve this

Okiludy

Gaining muscle as a female will be harder for you than a male. It takes a fair bit of time to grow the muscle tissue to see a change. You will easily be able to see the changes coming to scale back or increase training depending on your goals.

I agree with @RavenLibra you need to figure out what you want to look like or do. From there research out a program that fits that goal. A crossfitter looks much different than a runner, and they both look different than a power lifter.

Alinamariec

Thank you for the great advice

RavenLibra

Aside from the cardio work... consider some body weight work for strength training... push ups sit ups crunches, bicycles, squats and walking lunges... 4 sets 10-12 reps you will be amazed at how much that will boost your physical confidence... think of any work out plan in 12 week increments... okay so maybe push ups are tough and you can't get a full 4 sets in... start with planks... on your elbow then move onto a full arm extension from that position... as for adding muscle weight... don't be too concerned... if you set your diet to maintenance... you will be lucky to gain 1-2 lbs over the course of a 12 week period... you have lost the weight... so you have the tenacity ... as you do gain strength and muscle... and with a proper diet you may actually lose a few more lbs... I have been lifting regularly for about 8 months... haven't lost a lb... but my waist is 2 inches smaller... and maybe 3 ... the tough part is making time... schedule your workout into your daily routine... and stick with it.

sardelsa

Were you exercising while losing weight? While you lose it is a good idea to do some resistance training or lifting to help retain the muscle you have. Not sure how much you have left but I would definitely start now. Then once you get to/closer to goal you can work on recomposition.

rickdkitson

I am about in the same place you are except a little older (OK a lot older lol). I am just about at the body fat goal I had set.

My main method was walking, lots of walking 20 or more km's a day in hilly country. In the past running or swimming had worked until I would pull a muscle or tendon, or the pool would close for maintenance or something and I would stop. The weight would come back on and I would have to start over again so I decided walking would be a lot easier on my body. I would bike but that is out of the question due to my circumstances. (Living and working in a third world country at the moment, no good roads.)

I have started adding in some body weight exercises to get more muscle tone. I am not interested in bulk just tone, so dips, squats, pushups, burpees, planks and similar exercises for now. I will also be adding in some basic yoga for flexibility.

In a couple of months, I will be leaving here and heading somewhere a little more civilized. I will have a routine consisting of about an hour low-intensity cardio like walking or biking. I will add in strength, I have both the P90 and P90X videos and will follow one of these a day. I also have a couple beginners and intermediate yoga video’s and will use them for flexibility. If possible I will also join a gym not only for the exercise opportunities but the social aspect.

I am interested in all three legs of fitness, muscle strength/tone, cardio/endurance and flexibility and will keep them all in some balance.

joolie1234

I like to follow a video with a full upper body or lower body routine, it takes the guesswork out of it. There are tons on you tube. The first few times you may want to follow the video without using weights, to make sure you're concentrating on developing good form. Then add light weights. You can increase your weight when you feel ready for more of a challenge.

For cardio I do a preset routine on the treadmill (usually intervals of running and walking), go walking or hiking outdoors , or do workout videos in my living room. Find something you enjoy that gets you moving and do that on a regular basis!

Chef_Barbell

sardelsa wrote: »

Were you exercising while losing weight? While you lose it is a good idea to do some resistance training or lifting to help retain the muscle you have. Not sure how much you have left but I would definitely start now. Then once you get to/closer to goal you can work on recomposition.

Definitely this.

canadianlbs

to tell you the truth, i've been lifting three or four times a week in very busy public spaces, and i've seen women with all the different body types powerlifting. i really mean all the types, at all the different ranges of strength and 'heavy' lifting. not that i'm selling my personal 'thing', just that it's the only one i feel like i have enough info to comment about.

just saying, it makes sense to pick a personal-aesthetic direction you want to head in, but i wouldn't pick whatever you do just on the basis of 'i want to look just like her!' factor in what you're going to enjoy and what interests you too, because the chances are good that whatever that is, there will be a similar gamut of 'looks' doing it.

congrats on your progress and gl with the next step.