Back to where I need to be...but need toning

FierceFeline

Ok, after falling off the bandwagon for the second time (a year later), I am back where I want to be roughly for my weight. I want to lose an additional 5lbs but I know that'll come in time with toning and furthering my commitment to health.

I was at this stage a year ago and didn't know exactly how to proceed to get into optimal shape. I think that's why I kinda flubbed and got too comfortable just being at the weight I wanted.

What do you suggest to do/get into a routine that will help tone?

Specifically, I need to tone through my upper thighs, stomach, and butt. My arms seem to naturally stay slim no matter my weight and with my farm chores, they are something that actually make me happy. I need to do stuff for my overall figure, obviously, but didn't know if anyone had any good pointers or suggestions for me.

I have 5lbs weights....a bike...yoga mat...my Fitbit...a horse to ride...and space to run. I have a few of Jillian Michael's videos. That's about it.

Thanks

mom2fabfive

Brazil Butt Lift targets those areas.

iWaffle

I need to do stuff for my overall figure, obviously, but didn't know if anyone had any good pointers or suggestions for me.

I have 5lbs weights....a bike...yoga mat...my Fitbit...a horse to ride...and space to run. I have a few of Jillian Michael's videos. That's about it.

Thanks

Body fat is soft and muscle is hard and firm. Any area that's too soft needs a trade-in for some muscle and a reduction in body fat. For removing the fat there is no way to target those specific areas. You just need to strip your body fat down more but since you're close to your goal weight avoid excessive cardio because you don't want to lose muscle. My advice would be:

Do some interval cardio for 30 minutes 4-5 days a week. If you're running outside then it would look like you were sprinting/running for a couple minutes then walk fast and catch your breath for an equal amount of time. Repeat for 25-30 minutes but don't go much longer than that or you'll start sacrificing muscle. Compare a sprinter's body to a long distance runner's body for an example why you keep it short. If you can do these first thing in the morning before breakfast or right after strength training it would be the most effective.

Get some more weights. Dumbbells, kettle bells, or even a medecine ball. You don't have to rush out and buy them all at once but get a nice selection of weights to challenge you when you're feeling strong and lighter ones for when you're getting wore out. Work with you you have and buy more as you can. Find a good strength routine that's going to challenge you to use heavy weights (heavy for you. 6-8 reps should be the most you can do) and will work your entire body. Do this 3-4 days a week and make sure you're getting days of rest for your muscles to recover. Don't over train.

Split your weight training so you do upper body one day and legs another day. That lets you train one while you rest the other. Focus on compound movements like squats, lunges, stiff legged dead lift (for the back of the leg),shoulder press and add in stuff that's challenging even without weights. Push ups, chin ups, etc. If you need help with a routine then find one (or get recommendations) that will give you some structure while you get started.

Get plenty of protein in your diet to keep your muscle mass. 1 gram per pound of body weight or at least 1 gram per pound of lean body weight.( Your weight minus the percentage that is body fat)

Being at a healthy weight means you can't just do cardio and hope things work out. You need to challenge your body to improve from there. The above steps is essentially what I'm doing and my abs are starting to look nice. They're not popping out yet but give it another month and I think they will. Light interval cardio and heavy strength training will rip out the fat and give you more muscle making you look leaner and tighter everywhere and it cranks up your metabolism. It teaches your body to rip though calories during workouts because it's going to get fed again soon and it doesn't need to hold on to it's fat stores. Extended long cardio just trains your body to work harder at conserving fat because you're training your body to be more efficient a exercising for long periods of time. So work out hard (As described above) and eat a good clean diet at a very slight negative calorie intake.

EDIT: No, you won't get "bulky". This will make you look much smaller and leaner.

slporter38

Bump.....great info.

Elle408

Storing this to read later... Thanks iwaffle!

FierceFeline

Body fat is soft and muscle is hard and firm. Any area that's too soft needs a trade-in for some muscle and a reduction in body fat. For removing the fat there is no way to target those specific areas. You just need to strip your body fat down more but since you're close to your goal weight avoid excessive cardio because you don't want to lose muscle. My advice would be:

Do some interval cardio for 30 minutes 4-5 days a week. If you're running outside then it would look like you were sprinting/running for a couple minutes then walk fast and catch your breath for an equal amount of time. Repeat for 25-30 minutes but don't go much longer than that or you'll start sacrificing muscle. Compare a sprinter's body to a long distance runner's body for an example why you keep it short. If you can do these first thing in the morning before breakfast or right after strength training it would be the most effective.

......

EDIT: No, you won't get "bulky". This will make you look much smaller and leaner.

Whoo! Thanks so so so so much for taking the time to reply with the wealth of information. I really appreciate it!