How to tone?

zafferFL

I'm struggling to see love handles, pooch or any real problems.

but anyway....a good lifting regime now will definitely give you some definition.

LorinaLynn

I'm struggling to see love handles, pooch or any real problems.

but anyway....a good lifting regime now will definitely give you some definition.

This. You look very lean. What you seem to think are love handles, I think are just where your hips begin, since it starts right at your natural waistline.

billthekill

This. You look very lean. What you seem to think are love handles, I think are just where your hips begin, since it starts right at your natural waistline.

+1
Yes you are pretty lean already.

I think most people including me think you look great already. You could go a little lower but, I wouldn't recommend going too much lower.

I'm gonna guess your body fat at about 18% - 20%. I think you have reach the state where losing a pound of fat will really become noticeable. Whereas before, losing a pound makes you look like a smaller version of yourself, losing a pound now will start to reveal the definition of you muscle.


Here is a link that show what people looks like at a particular body fat %:
http://www.leighpeele.com/body-fat-pictures-and-percentages

You can decide how low you want to go. Keep in mind though that the women showing at 11% and 15% body fat has a fair amount of muscle so, getting to look like them will require packing on some muscle as well. Also, the author recommend that a women not stay below 15% for a long period of time.

billthekill

I don't know how to post pics? Is there a way to check your body fat without those pinchers? A calculator?

You can get a rough estimate of your body fat with a measuring tape:
http://www.scientificpsychic.com/fitness/diet.html

Brandongood

Is tone a bad word? What would be better, shape up? Slim down? I don't know.

Nah just there are some anal people here that dont like slag terms and they actually take the time to spam other peoples threads to rant about it.. haha

Anyways I cannot see your diary but honestly carbs and fat do not build muscle, protein builds muscle. Maybe you can custom your diary and lower your carbs, fat and up your protein but keeping the same overall cals. and try that for a start. Average natural body builders can get 1/2 lb of lean muscle a week so you can see how long it can take to regrow. But your lifting heavy so this is good. My advice is more protein.

it looks like the muscle is there, you just need to cut the fat to see the definition youre looking for. Protein, fat, carbs, whatever, go for a daily deficit of calories and throw some cardio in along with the lifting youve been doing and focus on cutting body fat and the muscles that are hiding underneath the fat will show themselves

Brandongood

If you are looking to get muscled up then yes you lift heavy but if you are trying to "tone" then high reps of lighter weights is what is needed. If you want to build strength and gain muscle then the best way to do it is when you do your weightlifting exercises do 80-85% of the heaviest weight you can do one rep of. Build your program on this and do 6-8 reps and 3 sets then gradually build. Yes, protein helps to build lean muscle. Good luck.

This is crap advice. Sorry, but it's completely untrue. Low weights for high reps does nothing. Women who lift are incapable of bulking due to hormones, but it will give you the "toned" look most women are seeking. Those that do look bulky lift 4564828 hours a week at the gym and take "supplements".

The New Rules book discusses this at length.

Im sure New Rules is a great book and all, but to say lighter weights and higher reps does nothing is also untrue. I am doing sets of 24, 20, 16, and 12 with lighter weights while Im cutting and believe me theyre doing something. Im quite sore right now and the definition is starting to show.

Brandongood

Well I have been in martial arts and weight training for over 30 years and have trained both men and woman but I am sure you have more of a take on this subject than I.

Ahhh that explains it. The advice of low weight high reps is about 30 years old and getting "bulky" is 30 years old. In my profession, keeping current on research is mandatory. It should be for trainers too.

Dont listen to badger. Do what works for YOU.

Brandongood

Need to have pics to get a fair assessment. Do you know what your body fat % is?
I'm just guessing here but, maybe you need to get even lower in weight.

Lifting is great but, it takes a long time to see the results.

The easiest way to look like you gained 10 lbs of muscle is to lose 10 lbs of fat.

This.

Brandongood

I don't know how to post pics? Is there a way to check your body fat without those pinchers? A calculator?

there is a measuring tape method. The Marine Corps uses it, but it is + or - 4%. Or you can get the skin calipers done if you have a gym.

hippychickuk

If you are looking to get muscled up then yes you lift heavy but if you are trying to "tone" then high reps of lighter weights is what is needed. If you want to build strength and gain muscle then the best way to do it is when you do your weightlifting exercises do 80-85% of the heaviest weight you can do one rep of. Build your program on this and do 6-8 reps and 3 sets then gradually build. Yes, protein helps to build lean muscle. Good luck.

this would be the post that gets flamed... welcome to MFP

You're like a psychic, aren't you?

tigersword

If you are looking to get muscled up then yes you lift heavy but if you are trying to "tone" then high reps of lighter weights is what is needed. If you want to build strength and gain muscle then the best way to do it is when you do your weightlifting exercises do 80-85% of the heaviest weight you can do one rep of. Build your program on this and do 6-8 reps and 3 sets then gradually build. Yes, protein helps to build lean muscle. Good luck.

This is crap advice. Sorry, but it's completely untrue. Low weights for high reps does nothing. Women who lift are incapable of bulking due to hormones, but it will give you the "toned" look most women are seeking. Those that do look bulky lift 4564828 hours a week at the gym and take "supplements".

The New Rules book discusses this at length.

Im sure New Rules is a great book and all, but to say lighter weights and higher reps does nothing is also untrue. I am doing sets of 24, 20, 16, and 12 with lighter weights while Im cutting and believe me theyre doing something. Im quite sore right now and the definition is starting to show.

Low weight and high reps is fine for fat burning, but doesn't do anything for strength or muscle building. Feeling sore after a workout is actually meaningless and has no bearing workout effectiveness.