Toning for skinny girls?

anorexiasurvivor

Decided to change my goal to maintaining between 98-100 pounds instead of losing weight, because I'm finally starting to realize that I'm already thin enough for my height. New goal: redo this body composition and get abs by summer if possible What are some exercises that I can do at home to fit into a busy schedule to get some muscle definition? And how exactly does body re-composition work? Will it make me gain weight? I'm 5'0, between 98-100 pounds, and 18 years old.

drmerc

You can either gain weight (and muscle)
Or lose weight (and try to retain muscle)

You can't do both at once.. I don't know what toning means

If you want to gain muscle, eat in a calorie surplus and lift heavy weight
If you want to lose weight and retain muscle, eat in a calorie deficit and lift heavy weight

SomeoneSomeplace

The number on the scale will go up but your body fat will go down.

Reduce cardio, increase weight training, eat more protein. HIIT style work outs are great.

More people who know more than me will be along soon.

But if what you want to do is build muscle you need to get used to the idea that you'll WEIGH more but you'll be tighter and be toned

I got rid of my scale a couple weeks ago. I have no idea what I weigh. I'm pretty sure I've gained. But I'm HAPPIER not knowing. I suggest not weighing anymore you'll be happy with what it does for you mentally I think

BinaryPulsar

I'm glad that you have realized that it is better to maintain and not to try and lose anymore. If you do strength training that will help you with your muscle composition. You are young and resilient, you can bounce back from all of this. Keep being healthy!

IronSmasher

I find it mostly makes sense if you read toning as attempting to pack on lean mass.

Sarauk2sf

I would suggest taking the benefit of 'newbie' gains by eating at maintenance and starting a good resistance training program like starting strength or stronglifts 5 x 5. After a while (say 3 - 4 months) you will need to eat at a surplus to gain more muscle mass so eat at about 250 -350 above maintenance. Using the time at maintenance will also be useful where you can work on form and get your muscles used to being used so that your muscle gains when eating at a surplus will be better as your lifting will be more effective for muscle growth. I think eating at maintenance for a little while rather then jumping into a surplus may be easier psychologically also to get you used to eating more and to ease yourself into a change of mindset (but I could be over-thinking this). Don't forget however that lifting will increase the amount of calories you will need to maintain.

Make sure you get enough protein also (1g per lb of LBM is generally recommended while strength training) and do not over-do it on the cardio (in fact, you do not need to do it at all if you do not want).

CoderGal

I would suggest taking the benefit of 'newbie' gains by eating at maintenance and starting a good resistance training program like starting strength or stronglifts 5 x 5. After a while (say 3 - 4 months) you will need to eat at a surplus to gain more muscle mass so eat at about 250 -350 above maintenance. Using the time at maintenance will also be useful where you can work on form and get your muscles used to being used so that your muscle gains when eating at a surplus will be better as your lifting will be more effective for muscle growth. I think eating at maintenance for a little while rather then jumping into a surplus may be easier psychologically also to get you used to eating more and to ease yourself into a change of mindset (but I could be over-thinking this). Don't forget however that lifting will increase the amount of calories you will need to maintain.

Make sure you get enough protein also (1g per lb of LBM is generally recommended while strength training) and do not over-do it on the cardio (in fact, you do not need to do it at all if you do not want).

Solid she is, her advice is pretty solid too :P

iorahkwano

I'm in a similar boat. Looks like a lot of good & straight-forward advice was given!