Toning Correctly

lizblizz28

Hi all, I'm new here and I really want to go about exercising in a healthy/effective manner. I've heard before that lifting/doing resistance training can be really beneficial. I'd like to add this to my workout, but I'm not sure how to do it without bulking up as opposed to slimming myself down like I want. Help!

UponThisRock

Whether you will "bulk up" or "slim down" is determined by your caloric balance, not what kind of workout you do.

lizblizz28

Really? I did not know that, thank you. Do you have any advice?

rainbowbow

http://www.bodybuilding.com/fun/womans_lean_sexy_bible.htm

You will start showing definition depending on the body fat percentage you have. Strength training is an efficient way to cut body fat. I suggest you start with that, cut the cardio or majority of it as it burns muscle AND fat.

Also, this means quite a bit to me- the more muscle you have the more calories it takes to fuel your body. I.E. when you start maintaining the more you can/need to eat. The less muscle you have the less calories it takes to fuel your body. And I don't want to eat like a rabbit forever!

lizblizz28

Wow! Thanks so much for the link!
I think the reason I was nervous was I've heard people say things like "lose the weight first or your fat will convert to muscle and you'll stay the same size!" Obviously these people did not know what they were talking about!
How do you figure out what your body fat percentage is?
Also, do you have a suggestion as to what sort of strength training to start off with?
I'm not excessively overweight, but I know I am not very strong, so I just don't know where to start!
Thanks again for the help!

rainbowbow

Sure. If you look at the link I posted on the bottom is a strength training plan for women. It states the exercises for that particular day and has videos of how to perform that exercise with correct form. The idea is to lift heavy. Whatever "heavy" is for you. I believe you use as much weight as you can stand for 8-10 reps but it should be too heavy for you to do more than 10-12. It will take a while to find out what that is.

If you are a gym member they usually have calipers or the hand held electrometers at the desk area. You should be able to ask and they'll know what you are talking about. If not the sell them online. This will let you keep track of losing what you REALLY want-fat, not muscle.

Also, muscle does not weigh more than fat. 1 pound of fat and 1 pound of muscle both weigh one pound. Muscle simply takes up less space. Hence you may WEIGH more with more muscle, but you will LOOK smaller. As long as you are in a calorie deficit you will lose fat. I suggest you eat your BMR or makes sure your pounds per week goal is like .5.

lizblizz28

Thanks again for all the great advice! I think I'll give this a go as soon as I can