Toning and building muscle

jheartss4

I have lost 94 lbs. I have alot of loose skin. Please can someone with toning and muscle building knowledg,. set me up with a routine?
I go M, T Wed off T, F I usually take a Pilates class Friday mornings.
I need to know in order what to do including cardio. Please don't abbreviate I won't now what your talking about 😆
I really appreciate any advice, suggestions and knowledge anyone has.
Thanks

springlering62

Hi. I lost a similar amount, but starting much older than you.

For me- and YMMV (your mileage may vary)- varying my workouts throughout the week has helped, but the most helpful thing has simply been consistency in eating nutritious food and continuing to work out.

My original trainer, told me that weightlifting was for muscle, cardio was for thinning out. She warned me when I started running that I would become thinner, and I did indeed.

Weightlifting has helped offset much of the cardio I do, “filling me out” so to speak. (I don’t do killer weights, but I do challenge myself.)

I do power yoga and Pilates to “tone”, which is a much hated and debated word in these parts, but I truly believe those practices have helped with “length” versus the slight bit of “bulk”, or muscle fullness as I prefer to think of it, weightlifting has gifted me with.

I also do water fitness just because it’s fun and silly and social, along with lots of daily steps.

I’ve been in maintenance a little over three years.

My skin was baggy at first but slowly tightened. I’m down to fine wrinkles on arms neck and throat, and slightly bouncy kneecap area (visible in shorts). Every time I remember to look at it, it’s improved a wee bit. Yeah- you eventually stop stressing and forgetting to look at “all” the problem spots. .

Anyway this all diverges from your original question. The #1 thing that’s helped me “shape” and strengthen is the weight lifting. There are online programs that are supposed to be quite good. For me, I had the luxury of hiring a trainer. Good training is invaluable, so don’t waste time/money on a bad trainer. It’s like love, You’ll know when you find a keeper.

But, I particularly love the way weights and flow and yin yoga and Pilates complement some another. I see yogis who have no strength, and I see gym bros both male and female who would snap in half if asked to touch their toes.

The best exercise regimen, though, is continuing to do doing what you enjoy, adding more that you enjoy, and blowing off the ones you don’t (spin!).

Even five years in, my body is still rearranging itself.

Keep working at it. I promise that spare skin will shrink.

springlering62

PS: if you want to start small, most gyms offer cardio weight classes. Mine calls them Muscle Madness. Our instructors have been teaching there 30+ years and do their own thing.

My daughter’s gym has a similar class, different name, but theirs is a straight knock off of a popular program.

These classes let you do weights in a friendly environment, and you can do them to your own ability. You may use 3 lb weights for everything, I may start at 10 and have a bigger
range of weights arranged by my bench to be challenged, but we’re in the same class, with no judgement. Most use steps with mats on top and light barbells, too, so you get a little of the “feel” for the range of equipment.

They don’t focus so much on technique, but to me, they serve as a nice intro to potentially moving on to the weight room, and also building confidence that hey, I can handle a 10 pound weight for hammer or bicep curls. Some of the ladies, particularly the runners, I’ve done these classes with the past year have developed admirably and never go near the weight room.

kshama2001

The most efficient way to build muscle is with a progressive overload program, and the best way to learn that is with a personal trainer. Every gym I've ever joined has offered 1-3 sessions with a trainer for free, and may have small group classes for free or very inexpensive. Facilities may also offer discounts throughout the year. As Spring said above:

Good training is invaluable, so don’t waste time/money on a bad trainer. It’s like love, you’ll know when you find a keeper.

Others will probably be along with suggestions for programs you can learn on your own. I see so much horrible form at all the gyms to which I have belonged that I'm not comfortable recommending self-taught programs.

As mentioned above, you could indeed try cardio/weight programs at your gym. This will be a less efficient way to build muscle, but if paying for a PT is not in your budget, it could be a good option for you.

springlering62

kshama2001 wrote: »

I see so much horrible form at all the gyms to which I have belonged that I'm not comfortable recommending self-taught programs.

Truth!!!!! Boy if I had a nickel just for every awful plank and push-up I’ve seen……