For people trying to lose the last bit of fat and tone up...

jodiex92

Hi.
So as I realise it is really difficult to lose weight/fat when you are already fairly lean! I'm in the process of trying to lose the last bit of bodyfat to look ripped/toned.
Heavily focusing on strength training and my diet. (Motivation is lacking at this point)
I thought it would be good to speak to people in a simular position or who have succeeded with this to keep motivated / share tips. :happy:

(I'm 5'8, 135lbs and 23% bodyfat)

jodiex92

BUMP
** Has anyone no tips to share? or at this stage?

qtiekiki

No tips, but I am trying to lose body fat. My diet is probably my biggest hinderance.

HMonsterX

Don't try to do both at once. Either work on losing the fat, or gaining the muscle. You wont do both at the same time. Try a traditional cut and bulk cycle.

lucylou9701

Im 5'8 139lbs and looking more to tone up then anything else... I think i am going to start lifting heavy and eating more

jodiex92

HMonsterX Why do you say it is not possible to do both at the same time? I would rather work on burning fat first at the minute. I may need to add in some cardio as well as my strength training. But my diet is probably my downfall. (I'm bouncing between low carb and too much)

moe5474

I'm 5'9 149 with 23% bf and am looking to do the same. I already do HIIT and weights and am getting nowhere

mturgeon05

I am in a similar situation.

5' 6"
124 lbs
22% BF

Looking to get rid of a little remaining baby weight, but more so looking to get toned.

Just bought New Rules of Lifting for Women. Read through it last night. Excited to start a new lifting routine, but discouraged because I don't have all the equipment. We'll see how it goes.

Before I got pregnant I did a round of P90X and it definitely worked...got really toned. Definitely a HUGE commitment and diet would be extremely important. Just a suggestion.

Good Luck!

SimonIsChanging

@HMonsterX, Absolutely not true at all! Sorry.

cbl40

Similar situation for me. Diet is HUGE. Stick with your weightlifting and cardio routine and eat really clean mini meals with lots of protein. I would be at my goal, if I didn't keep sabotaging my diet with nights out. But, you have to balance it all out! Good luck!

tialynn1

I am trying to do the same thing! I am trying to do low carbs, eliminating wheat/grains. Because I need to work on my belly fat. I started that this past week. I also bought a new bootcamp video, hopefully that will be intense enough to help tone up and lose some of the fat. I just started it, so I don't know how well it is going to work.

LaMujerMasBonitaDelMundo

I'm 5'9 149 with 23% bf and am looking to do the same. I already do HIIT and weights and am getting nowhere

Is your diet clean? As they say abs are made in the kitchen & not in the gym so no matter how effective your workout programs are but if your diet isn't good then don't expect a change in your body composition.

UrbanRunner81

I have heard eating 20% below your TDEE on non workout days and eating 20% above on your workout days.

What I have been doing, heavy lifting, eating 1g of protein per lean mass, 0.5g fat*total body weight, and 3-4 HIIT and trying to eat at my TDEE, sometimes a little below.
In a month I have lost an inch off my waist, a little off my hips and lost a pound (not trying to lose weight). Slowly but surely my midsection is getting smaller.

kmorris246

Right where I'm at as well! 5'5, 127 lbs, and 23% BF. I've been doing lots of HIIT and lifting heavy. I've been doing New Rules of Fitness for Women, and saw progress in the beginning, but the waist line starting getting bigger with the amounts of food I was consuming. Cut back some on my cals, but still not seeing the results I'd like to see. I'm not worried about the number on the scale, but do want to see the improvements when I look in the mirror :-)

LifeIsNotADressRehearsal

Bump

skinney1357

It all depends on what you want. I upped my calories and started lifting heavy and eating more protein and I gained 10 pounds. I was definiteLy more toned in the arms and legs but didn't like the number on the scale. Now I am back at 1200 calories a day and doing all cardio to lose the pounds I gained.

luhluhlaura

bump! I'd like to know too...I'm in a similar situation
5' 8", 140lbs, about 23%bf.

I mainly run and do Jillian Michaels videos.
I just recently started using weights, so we'll see where that gets me...
I think when it comes down to it, it takes a crapload of dedication, eating as clean as possible, and longer workouts.

ninerbuff

Hi.
So as I realise it is really difficult to lose weight/fat when you are already fairly lean! I'm in the process of trying to lose the last bit of bodyfat to look ripped/toned.
Heavily focusing on strength training and my diet. (Motivation is lacking at this point)
I thought it would be good to speak to people in a simular position or who have succeeded with this to keep motivated / share tips. :happy:

(I'm 5'8, 135lbs and 23% bodyfat)

If you're lacking motivation, then you personally may not really want it bad enough. You may desire it, but motivation comes from within. People want to be rich, but won't do what it takes to attain it. Same with the body. People want to be a certain body type, but sometimes aren't willing to do what it takes to achieve it for whatever reason. Till you make the decision to really want it have it bad enough, your effort to achieve it will always be mediocre and will lack motivation.

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

Klamber26

I'm 5'4" 117 lbs with the same goals. I was also told to do the cut/bulk cycles. So first I decided on a 20% cut while lifting weights to preserve muscle mass. I started a month ago, have been very strict with my diet and exercise, and have gained 3 lbs while losing 2 inches from my waist and hips.

Obviously you CAN gain mass and lose body fat at the same time, but I suspect this is mostly only true for beginners or people on high protein diets.

zsaoosh

You can add me...I am 5'6.5'' and 135. Started lifting and now tracking my progress on weights. I would love to hear about yours and anyone elses progress :happy:

LaMujerMasBonitaDelMundo

HMonsterX Why do you say it is not possible to do both at the same time? I would rather work on burning fat first at the minute. I may need to add in some cardio as well as my strength training. But my diet is probably my downfall. (I'm bouncing between low carb and too much)

For fat loss you have to be in calorie deficit but definitely continue strength training to minimize muscle loss during a deficit. However you have to eat a little more during your lifting days as your muscles need it for repair. Eat protein for every meal. Right now my body fat is at 19-21% (including hydration effect) using the BIA scale (I get higher percentage using online calculators but I know that they are the least accurate ones) but I'm working on to get it down to 17% by building muscle.

By the way what is your target body fat percentage?

UrbanRunner81

It all depends on what you want. I upped my calories and started lifting heavy and eating more protein and I gained 10 pounds. I was definiteLy more toned in the arms and legs but didn't like the number on the scale. Now I am back at 1200 calories a day and doing all cardio to lose the pounds I gained.

why does the scale matter if you like the results? Sorry to tell you, eating that low you will lose muscle.. You can lose weight, while lifting and eating well. I am doing it.

schlange11b

My best suggestion at the point you're at, is this: Keep up the workouts, focus more on cardio with some strength training to build lean muscle. You will not bulk up! Stick to a diet high in protein, decent on carbs, very low on fats (I'm doing 40/40/20, but my goal is to maintain). This will A)Provide energy to burn while working out B)Help you shed some pounds, which will take that body fat with it and C) Build lean muscle to help burn more fat and increase metabolism. Best of luck!!
My stats, in case you're curious: 23 yrs old, 5" 10', 163lbs, 12% BF

BronnersHarris

Bump for info. I'm 5'8 and 129 but still have a slight mummy tummy and would love to 'tone up'.

I do cardio (running treadmill) and Jillian dvds. Just stolen my friend's weights so going to try and do some of the New Rules training at home. Have no idea what my body fat is though.

zsaoosh

http://www.bodybuilding.com/fun/kelly3.htm

This might not be east but it tells you how you can do both (loose fat and gain muscle) at the same time.

jodiex92

ninerbuff - I do really want it and i'm determined, my motivation has only lacked the past week and I have discovered the reason why after taking time out to think about it. My problem is I was really underweight this time last year and it took a while to get to a healthy weight, so I'm hesitent when going on a diet etc.
A trainer reccommended low carb to me and for a while this was ok, until it led to binging due to restricting so much. So now i'm trying to figure out a diet that will work for my fat loss goals but not be to restrictive.
My training is fine I feel, I strength train my whole body 2x a week (atm I can lift 25 on deadlifts) and have progressed alot with strength the past months. additionally I go spinning and run when I can and also yoga. I have signed up for bootcamp style sessions which I will be starting next week.

& to answer an earlier reply I definitley agree abs are made in the kitchen!! (If only it came with a simple recipe haha)

zsaoosh

Dumb question here, what is the difference on toning up and building muscle? Dont you build when you tone? Everyone says you cant build muscle if you are eating enough but you can tone, I dont see the difference.

Argent78

bump for info!

I'm 5.5' 138 pounds.... trying to loose 10 pounds of fat, but also doing weight lifting 3 times a week... high protein and low fat diet
progress is REALLY SLOW!

eodtech89d

I too am also trying to lose Id say about the last 7-10 pounds, but being in Afghanistan, healthy food options are becoming harder and harder to come by which is why if I'm not out on a mission walking, I do P90x in the morning and running,elliptical in the evening. Doing both I've been putting on muscle and shedding body fat, so IMO you ca build the muscle and lose they body fat. Do your best and never give up and you will get there!

ChefSuzzieQ

I am currently trying to lose fat and gain more muscle mass. I hired a trainer recently. She has me eating high protein and low carbs. My breakdown is 40/30/30. I lift about 4 times a week and am currently doing cardio 5 times next week I move up to 6 times a week.

She has me do "fat burning cardio" as she calls it. Lots of intervals and inclines FUN TIMES! But the most important part is the diet. And that is the hardest part. I will work out 10 times a week if she tells me too, but I love my carbs

ninerbuff

ninerbuff - I do really want it and i'm determined, my motivation has only lacked the past week and I have discovered the reason why after taking time out to think about it. My problem is I was really underweight this time last year and it took a while to get to a healthy weight, so I'm hesitent when going on a diet etc.
A trainer reccommended low carb to me and for a while this was ok, until it led to binging due to restricting so much. So now i'm trying to figure out a diet that will work for my fat loss goals but not be to restrictive.
My training is fine I feel, I strength train my whole body 2x a week (atm I can lift 25 on deadlifts) and have progressed alot with strength the past months. additionally I go spinning and run when I can and also yoga. I have signed up for bootcamp style sessions which I will be starting next week.

& to answer an earlier reply I definitley agree abs are made in the kitchen!! (If only it came with a simple recipe haha)

I would reassess your training based on your goal. Hopefully the bootcamp will show you what higher intensity can be like and what you're capable of.

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