Toning question for the experts. :)

Laryn41

I am almost 35, 5'6 and 120lbs. When I'm off the wagon not working out I can fluctuate 6-8 lbs (128lbs). I do a lot of cardio/ cycling. Intense cardio intervals. Similar to insanity. I also do class that include some weights. I LO e to run as well but don't get a chance to do a lot with having 3 kids. I play lacrosse 2 nights a week. I know you lose weight proportionally but I lose upper body and my legs won't lean out the way I would like. I have some small cellulite spots that I would love to try and reduce. I just get soooo lean up top. I would hate to lose more weight (hoping fat would come off the but and legs) but I would rather not. Any recommendations would be great. Even what things to eat more of. I have been trying to do more protein.

Thanks in advance

Cherimoose

You'll get better results swapping out the "some weights" with a structured strength training program, using heavy weights. I'd go with Stronglifts, Starting Strength, or NROL. Or hire a good trainer.

As for diet, just keep protein above 20% of calories, and eat the right # of calories. Everything else is secondary.

ninerbuff

Genetics dictates how fat comes off the body. Eventually, your legs WILL start to catch up with your upper body IF you continue to lower body fat.
As for "toning" (not a real thing, but I understand what you mean), there isn't a way to spot reduce with exercise, however you can improve your overall composition by ensuring you hit the large muscle with enough resistance.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

AllOutof_Bubblegum

Experts don't use the word "tone", because it means exactly nothing. I think you mean to say "lean" or "defined". But semantics. You will lose fat and lean out form wherever you are genetically predisposed to lose fat first. For example, I am around 14% body fat, have a six-pack, vascularity starting to show in my lower abdomen, and I STILL have that gawd-awful inner thigh chub-rub and back of the thigh fat. It's just where my body wants to cling to fat the most.

AllOutof_Bubblegum

Also, lift weights heavier and more frequently. That will play a big role in helping you lean out.

Sarauk2sf

Unfortunately, we are predisposed to carry fat where genetics dictates. I have the same issue in that I can be very lean on my upper body and still have quite a bit of fat on my butt/thighs. The only thing you can really do (other than continuing to lose weight) is to try to affect your body composition so you balance out by gaining muscle on your upper half (which I realize is not always preferable to many women). For example, increasing the size of your lats will create more of a balance and give the appearance of a smaller waist. Other than that, it usually comes down to a compromise (and sometimes augmentation).

greatness

The number and integrity of fat cells (adipose) that you have is predisposed from both. Unfortunately, most women tend to carry majority of their adipose tissue in the lower half of our body for child bearing efficiency. That weight situates its self their because the body is made to use abdominal/visceral fat as quick burning resource and lower body fat as a reservoir for child bearing or in the event of starving… think out in the wilderness. That being said, misery loves company and most women will be going through the same thing. I for one… my max squat is 265 and my legs look like a sausage lol. I run and bike several miles every day and nada. I feel as though I need to try and decrease cardio to about 30 min a day (cardio catabolizes muscle tissue because muscle requires the most energy to maintain so your body likes to eat it up for energy) and increase lifting time to 45 min to an hour. I bought a weight/kettle bell set to use at home to do in between work/school assignments just in case I can't go to cross fit or devote that time to a gym stay.

Laryn41

Thank you all for your help!! Would I have to lose more weight in order to lose more fat before I start lifting more ( lower body weights) so I don't build muscle around the fat. I know I don't won bulk up but will it look as if my legs are getting bigger? I feel like losing more weight would really make me look WAY too thin up top. Or lose more then gain more muscle after? I for sure don't like lifting too much up top. I'm not fond of a defined look. Also, I am very flat chested so I don't think it would look proportioned.

Iron_Feline

Start lifting NOW

you won't gain any muscle while on a deficit apart from maybe very minor newbie gains - we're talking 1 maybe 2lbs spread across your entire body - hardly noticeable.

You're legs might get slightly bigger at first - but this is just due to more water repairing your muscles and is not permanent or even that much - you may also gain a few lbs at first - but again this is just water weight from your muscles repairing themselves. DON'T PANIC at this stage.

Lifting now will help you keep as much muscle as possible - you want to avoid losing any as it is very very hard for a woman to build muscle.

Seriously - don't wait.

Iron_Feline

I for sure don't like lifting too much up top. I'm not fond of a defined look. Also, I am very flat chested so I don't think it would look proportioned.

The defined look only comes from a low body fat - you should lift with your upper body as it will help balance out your lower half and you shouldn't neglect the strength in your arms.

Not to mention as I said - you won't gain muscle in a deficit (bar newbie gains) and if you get to a stage where you don't like the definition in your upper body it is very very easy to fix - you just stop lifting, it will go away very quickly :grumble:

Laryn41

Awesome. Thanks so much.

MityMax96

I am almost 35, 5'6 and 120lbs. When I'm off the wagon not working out I can fluctuate 6-8 lbs (128lbs). I do a lot of cardio/ cycling. Intense cardio intervals. Similar to insanity. I also do class that include some weights. I LO e to run as well but don't get a chance to do a lot with having 3 kids. I play lacrosse 2 nights a week. I know you lose weight proportionally but I lose upper body and my legs won't lean out the way I would like. I have some small cellulite spots that I would love to try and reduce. I just get soooo lean up top. I would hate to lose more weight (hoping fat would come off the but and legs) but I would rather not. Any recommendations would be great. Even what things to eat more of. I have been trying to do more protein.

Thanks in advance

Cut back on the cardio, and start lifting weights more.

I mean actually lift weights....not do a class that includes some weights.

Laryn41

Lol. That's usually the extent of my weight lifting.

Iron_Feline

Lol. That's usually the extent of my weight lifting.

Ha yes.

Look up new rules of lifting for women and stronglifts 5x5.

MityMax96

Lol. That's usually the extent of my weight lifting.

well you need to get on a weight lifting program if you want the results you are looking for.
Cardio will not do it for you.

MityMax96

Just saw this post:
http://www.myfitnesspal.com/topics/show/1315234-me-running-eating-less-calories-vs-me-eating-more-lifting

Take a read of what she has done.

Laryn41

Leg press and lifts?

MityMax96

Leg press and lifts?

Full body routines would be my first choice.

Something like StrongLifts 5x5 as mentioned above.
Progressive Overload

MityMax96

and reason being....

Full body routines have been shown to help more with getting rid of BF
And also you develop your muscles in the process....

So win-win

Laryn41

Leg press and lifts?

Full body routines would be my first choice.

Something like StrongLifts 5x5 as mentioned above.
Progressive Overload

Ok. Very new to this is there a link to why strog lifts are and 5x5? Sorry to be a pain. Also, what weight should I start

Iron_Feline

Stronglifts.com

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

There is also a group for stronglifts for women here.

http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

Stronglifts 5x5 is just one programme. I would also recommend reading 'new rules if lifting for women' even if you just get it out if the library, as it is full of excellent information.

MityMax96

Leg press and lifts?

Full body routines would be my first choice.

Something like StrongLifts 5x5 as mentioned above.
Progressive Overload

Ok. Very new to this is there a link to why strog lifts are and 5x5? Sorry to be a pain. Also, what weight should I start

http://stronglifts.com/5x5/

Start off with just the bar to get the feel for it.
Then add on 5 or 10 lbs to each side and see how you do.

MityMax96

get your form right also.....
If form is off, then you can hurt yourself.

So start light, and focus on form, then start going up

Laryn41

Stronglifts.com

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

There is also a group for stronglifts for women here.

http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

Stronglifts 5x5 is just one programme. I would also recommend reading 'new rules if lifting for women' even if you just get it out if the library, as it is full of excellent information.

Thank you!!

MamaFunky

You have received some great advice here!!

I agree with the others about starting lifting. It has helped me lower my BF% and increase my muscle definition greatly. I don't lift at a gym, just what we have here at home. Squats and deadlifts are awesome for helping tone the back of the legs. You will not get bulky at all....just sexier!

Good luck!!

BlueBombers

Heavy compound lifts are the way to go...and no you won't get bulky.

There are some great programs out there.

MrTolerable

I am almost 35, 5'6 and 120lbs. When I'm off the wagon not working out I can fluctuate 6-8 lbs (128lbs). I do a lot of cardio/ cycling. Intense cardio intervals. Similar to insanity. I also do class that include some weights. I LO e to run as well but don't get a chance to do a lot with having 3 kids. I play lacrosse 2 nights a week. I know you lose weight proportionally but I lose upper body and my legs won't lean out the way I would like. I have some small cellulite spots that I would love to try and reduce. I just get soooo lean up top. I would hate to lose more weight (hoping fat would come off the but and legs) but I would rather not. Any recommendations would be great. Even what things to eat more of. I have been trying to do more protein.

Thanks in advance

All that cardio work *clap clap* - now throw some strength training in there and your ganna go from super awesome - to everyone being jealous about how super awesome you look

I recommend doing squats, and using the smith if your somewhat noobish like me to get your form down and prevent getting hurt.

Less is more if your new to the strength training - get down that form and use small weight and get used to the movement.

h7463

Thank you all for your help!! Would I have to lose more weight in order to lose more fat before I start lifting more ( lower body weights) so I don't build muscle around the fat. I know I don't won bulk up but will it look as if my legs are getting bigger? I feel like losing more weight would really make me look WAY too thin up top. Or lose more then gain more muscle after? I for sure don't like lifting too much up top. I'm not fond of a defined look. Also, I am very flat chested so I don't think it would look proportioned.

Hi there! Sorry, but I think you have to forget about the bathroom scale for a moment there....lol
Most people are so focused on 'losing', they always have weight in mind first, never % (of body fat..). I'm 50, 5'5", 135 lbs, 17% bf and fit pretty well in a US size 4. I had been at around 125-128 lbs and 25 % bf, and at a size 8.....
As for the proportions...when I gain, the first 5 lbs go straight to my hips, when I lose, the first 1/2 lbs always seems to come out of my bra....mother nature is mean...
Drink up your water, that helps flush out excess water...funny, but that's the way it is... It helps reduce the cellulite dimples, too...the rest is again up to mother nature and genetics... . A lady at my gym is a physique/bodybuilding competitor. She's 5 inches shorter at my body weight, lean and mean, and she's got cellulite spots...go figure...
When you get serious about lifting, take your rest/recovery days seriously. You shouldn't exhaust yourself, doing fake rest days filled with cardio. If you start wearing yourself out too much, the weight, fat and everything else will start clinging to your body... It's a survival instinct, and very frustrating.... I just took a complete week off from training for that reason... Started back up yesterday, and it feels so much better...
Just a few things from my experience.... Good luck, train safe, and happy lifting!

Iron_Feline

I am almost 35, 5'6 and 120lbs. When I'm off the wagon not working out I can fluctuate 6-8 lbs (128lbs). I do a lot of cardio/ cycling. Intense cardio intervals. Similar to insanity. I also do class that include some weights. I LO e to run as well but don't get a chance to do a lot with having 3 kids. I play lacrosse 2 nights a week. I know you lose weight proportionally but I lose upper body and my legs won't lean out the way I would like. I have some small cellulite spots that I would love to try and reduce. I just get soooo lean up top. I would hate to lose more weight (hoping fat would come off the but and legs) but I would rather not. Any recommendations would be great. Even what things to eat more of. I have been trying to do more protein.

Thanks in advance

All that cardio work *clap clap* - now throw some strength training in there and your ganna go from super awesome - to everyone being jealous about how super awesome you look

I recommend doing squats, and using the smith if your somewhat noobish like me to get your form down and prevent getting hurt.

Less is more if your new to the strength training - get down that form and use small weight and get used to the movement.

I personally would avoid the smith machine and just start with a lower weight - I started with bodyweight squats.

A smith machine will not help you with your form - in fact it will do the exact opposite as it forces you to follow an unnatural path and doesn't teach you to use all your muscles to stabilise the bar.

MrTolerable

I am almost 35, 5'6 and 120lbs. When I'm off the wagon not working out I can fluctuate 6-8 lbs (128lbs). I do a lot of cardio/ cycling. Intense cardio intervals. Similar to insanity. I also do class that include some weights. I LO e to run as well but don't get a chance to do a lot with having 3 kids. I play lacrosse 2 nights a week. I know you lose weight proportionally but I lose upper body and my legs won't lean out the way I would like. I have some small cellulite spots that I would love to try and reduce. I just get soooo lean up top. I would hate to lose more weight (hoping fat would come off the but and legs) but I would rather not. Any recommendations would be great. Even what things to eat more of. I have been trying to do more protein.

Thanks in advance

All that cardio work *clap clap* - now throw some strength training in there and your ganna go from super awesome - to everyone being jealous about how super awesome you look

I recommend doing squats, and using the smith if your somewhat noobish like me to get your form down and prevent getting hurt.

Less is more if your new to the strength training - get down that form and use small weight and get used to the movement.

I personally would avoid the smith machine and just start with a lower weight - I started with bodyweight squats.

A smith machine will not help you with your form - in fact it will do the exact opposite as it forces you to follow an unnatural path and doesn't teach you to use all your muscles to stabilise the bar.

^ I feel like it prevents injury for a noob while they are working on their form with the low weight using the free weights. I use two smiths every other day...


I guess to each their own

Terpnista84

Thank you all for your help!! Would I have to lose more weight in order to lose more fat before I start lifting more ( lower body weights) so I don't build muscle around the fat. I know I don't won bulk up but will it look as if my legs are getting bigger? I feel like losing more weight would really make me look WAY too thin up top. Or lose more then gain more muscle after? I for sure don't like lifting too much up top. I'm not fond of a defined look. Also, I am very flat chested so I don't think it would look proportioned.

From what I learned (because I had similar questions), you won't build muscle eating at a deficit. But if you eat at a deficit you will lose fat around your muscles which will make you look more "toned" or defined. Strength training will help you maintain the muscles you have so they won't be "destroyed" by low-cal eating and a lot of cardio.