Changing from weight loss goals to muscle building

lspahn21

I have recently reached my weight loss goal and would like to now start toning everything up. I am a runner, but I'm planning on starting other body work outs too. However, I'm not sure how to change my calorie goals to support the new goals. Does anyone have any recommendations? Should I change my calorie calculation to maintaining and just start working out from there? Or is there something else? Let me know! Thanks!

sardelsa

Typically "toning" is losing the fat covering your muscles - this will typically be done by eating at a calorie deficit and doing resistance training to maintain the muscle there. At this point if you have reached your weight goal and want more definition, you will want to maintain your weight to lose fat and build muscle at the same time (recomp). So eat at maintenance and start following a progressive lifting program.

sardelsa

Here is a great list of programs:

community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1