Toning and Firming

mrscherry1

I have "75" days until my Beach Vacation ~ looking for any/all toning and firming tips everyone might have, workout videos you recommend, ANYTHING to help me in this short amount of time!! :smooched: Thanks!!

swilk627

Eat at a calorie deficit and lift weights.

twilightobession

I would love to do that to.

seansquared

Eat better, lift weights.

Aerobics doesn't "tone" or "firm", building lean muscle does. Only way to do that is to do lots of bodyweight exercises or start lifting heavy. Or both, since you only have 75 days.

Yanicka1

Eat at a calorie deficit and lift weights.

This.

mrscherry1

Eat at a calorie deficit and lift weights.

How much of a calorie deficit??:blushing:

mrscherry1

Eat better, lift weights.

Aerobics doesn't "tone" or "firm", building lean muscle does. Only way to do that is to do lots of bodyweight exercises or start lifting heavy. Or both, since you only have 75 days.

Anything I can do at home?? Can't get to the gym all the time!!

swilk627

Eat at a calorie deficit and lift weights.

How much of a calorie deficit??:blushing:

Well, that depends on your BMR. My BMR is around 1400, so that's what I eat. It won't be a one size fits all thing. I eat more on the days I lift (which I'm pretty new at, so I'm not expert).

mrscherry1

:flowerforyou:

Eat at a calorie deficit and lift weights.

How much of a calorie deficit??:blushing:

Well, that depends on your BMR. My BMR is around 1400, so that's what I eat. It won't be a one size fits all thing. I eat more on the days I lift (which I'm pretty new at, so I'm not expert).

Mine is 1110 (I just found a calculator online) - so I should eat below that amount of calories daily?? and then do weight lifting?? anything I can do at home or just the gym?? (Thanks for the help):flowerforyou:

kkrondon

I workout at home most of the time with DVDs. I would suggest circuit training...the combo of weight training and cardio in the same workout is super effective and you see results FAST. I like either Jillian Michaels Ripped in 30 Days or Jackie Warner's Power Circuit Training...I bought both at Target. I usually do 25-40 min. of circuit training and then I add 30 min. of cardio (usually either running or kickboxing) 5 days/week and trust me it works. Good luck!

seansquared

Mine is 1110 (I just found a calculator online)

It's wrong. There is no way you need only 1110 calories at rest.

seansquared

What's your weight and bodyfat %? If you know the latter.

swilk627

:flowerforyou:

Eat at a calorie deficit and lift weights.

How much of a calorie deficit??:blushing:

Well, that depends on your BMR. My BMR is around 1400, so that's what I eat. It won't be a one size fits all thing. I eat more on the days I lift (which I'm pretty new at, so I'm not expert).

Mine is 1110 (I just found a calculator online) - so I should eat below that amount of calories daily?? and then do weight lifting?? anything I can do at home or just the gym?? (Thanks for the help):flowerforyou:

Oh no no no. You should never ever eat under 1200 calories. That BMR doesn't sound accurate at all.

nutandbutter

http://www.myfitnesspal.com/topics/show/491087-my-gift-excel-spreadsheet-for-bmr-tdee-cut-build-and-ma

^ Look, someone did all the work for us. :-)

mrscherry1

Mine is 1110 (I just found a calculator online)

It's wrong. There is no way you need only 1110 calories at rest.

Sorry - it was wrong, it's 1346

mrscherry1

:flowerforyou:

Eat at a calorie deficit and lift weights.

How much of a calorie deficit??:blushing:

Well, that depends on your BMR. My BMR is around 1400, so that's what I eat. It won't be a one size fits all thing. I eat more on the days I lift (which I'm pretty new at, so I'm not expert).

That's what I thought, but figured it out wrong, it is 1346 - so is that how many calories I need to eat daily?? I have been doing 1200 or less!! Soooooo confusing!!:grumble:

Mine is 1110 (I just found a calculator online) - so I should eat below that amount of calories daily?? and then do weight lifting?? anything I can do at home or just the gym?? (Thanks for the help):flowerforyou:

Oh no no no. You should never ever eat under 1200 calories. That BMR doesn't sound accurate at all.

That's what I thought, but figured it out wrong, it is 1346 - so is that how many calories I need to eat daily?? I have been doing 1200 or less!! Soooooo confusing!!:grumble:

sportyskylar

STRENGTH TRAIN!!

mrscherry1

:flowerforyou:

Eat at a calorie deficit and lift weights.

How much of a calorie deficit??:blushing:

Well, that depends on your BMR. My BMR is around 1400, so that's what I eat. It won't be a one size fits all thing. I eat more on the days I lift (which I'm pretty new at, so I'm not expert).

Mine is 1110 (I just found a calculator online) - so I should eat below that amount of calories daily?? and then do weight lifting?? anything I can do at home or just the gym?? (Thanks for the help):flowerforyou:

Oh no no no. You should never ever eat under 1200 calories. That BMR doesn't sound accurate at all.
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Sorry - it was wrong, mine is 1346 - do I need to eat that in calories per day?? I have been doing 1200 or a little less per day!! I'm soooo confused -lol :grumble:

Anomalia

Body weight exercises all the way.

wjranch

Calorie Deficit will aide in the loss of fat...will do absolutely nothing for overall toning/firming.....

Here's a quickie Compound workout you can do in 1/2hr at your local gym (or even home if you have any weights at all)

Day 1 - A: Full Squat w/Barbell ....... 3 sets of 5 or 6 reps (standard Olympic bar in the gyms weighs 45 lbs on it's own..start with that and make sure you do a FULL squat - google it to see how it's done properly and safely)
B: Chest Press .................... 3 sets of 5 or 6 reps (again the Olympic bar is a basis point to start ... add weight accordingly)
C: Deadlift ............................. 3 sets of 5 or 6 resp (you get the picture right?? )
Day 2 - Cardio - your choice...just keep the heartrate up and sweat!
Day 3 - A: Full Squat w/Barbell ... same as above but, add 5 lbs to your weight
B: Seated Military Press ... 3 sets of 5 or 6 reps .... use the smaller barbells for this as it involves the shoulders greatly and you will likely need much lighter weights
C: Clean & Press (no not the laundry! - Also lighter weights as it involves a 'press' above the head - Google it and do it properly! it's a fantastic whole body compound exercise)
Day 4 - Cardio - same as Day 2 Obv!
Day 5 - Same as Day 1 but with 5 more pounds added to A, B & C!
Day 6 rest and relax
Day 7 light cardio or rest if you need it.

Hope this helps you ............. 75 days is plenty of time for you to work this weekly workout and see some Major toning (especially the glutes and core! ) Good Luck and lift safely (y)

b0t23

exercises you can do at home


pushups
crunches
squats

and yoga

and yes yoga will build muscles not just stretch you out.

sportyskylar

any beachbody program will whip you into shape

chrisdavey

You want to know your TDEE not you're BMR. Then depending on how much weight you have to lose, somewhere between 1000 - 250 cal deficit per day is the go. Higher if you have more weight to lose, lower if you're fairly lean already.

Exercises at gym:
squat, deadlift, bench press, bent row, overhead press, pullup (lat pulldown)

at home:
pushup, lunge, squat, plank, pullup (get a door bar, they're cheap)

Do this 3x a week & do whatever cardio you want on you're "off" days.

PHATmommy68

Lynn, there is a new Leslie Sansone program due to come out later this month. http://www.amazon.com/Leslie-Sansone-Ultimate-Walk-Plan/dp/B006NKFAA6/ref=sr_1_1?ie=UTF8&qid=1330616316&sr=8-1

She uses free weights and stretch bands! I love her!!!!

I also just found this!

http://www.shapefit.com/basal-metabolic-rate.html

ninerbuff

Stick to the basics. Squats, pullups (assisted if needed), bent over rows, deadlifts, dips with some heavy *kitten* weights. Does wonders.



A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

clur85

www.toneitup.com a bit of a cheesy website but some good short videos for workout tips.