Toning
chloeobe
Posts: 72
Hi,
I have been going to the gym but I feel as if I dont know what I am doing. I want to tone up all areas, especially my stomach, inner thighs, streamline my waist and "muffin top", my inner thighs. Can anyone please help me develop a workout plan to stick to so when Im in the gym I can follow it? Im reasonably fit but not strong, weight 110 pounds so not overweight just looking to tone up!
Thanks in advance!
I have been going to the gym but I feel as if I dont know what I am doing. I want to tone up all areas, especially my stomach, inner thighs, streamline my waist and "muffin top", my inner thighs. Can anyone please help me develop a workout plan to stick to so when Im in the gym I can follow it? Im reasonably fit but not strong, weight 110 pounds so not overweight just looking to tone up!
Thanks in advance!
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Replies
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http://stronglifts.com/
Monday, Friday do workout A, Wednesday do workout B. Rinse, repeat.
StrongLifts 5×5 Workout A
Squat 5×5
Bench Press 5×5
Barbell Rows 5×5
StrongLifts 5×5 Workout B
Squat 5×5
Overhead Press 5×5
Deadlift 1×50 -
http://stronglifts.com/
Monday, Friday do workout A, Wednesday do workout B. Rinse, repeat.
StrongLifts 5×5 Workout A
Squat 5×5
Bench Press 5×5
Barbell Rows 5×5
StrongLifts 5×5 Workout B
Squat 5×5
Overhead Press 5×5
Deadlift 1×5
This, to which I would add, Youtube videos for proper form. Start with just the bar for each thing, add 5 pounds everytime you go into the gym, and make sure that you're eating enough, and get plenty of rest for repair.0 -
I'm 110 pounds, you can check out my routine on my profile. I lift heavy 3-4 times a week.0
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"Toning" isn't a thing. Are you trying to gain muscle or lose fat?0
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"Toning" isn't a thing. Are you trying to gain muscle or lose fat?
You sure about that? I would guess that when doing a Bulk and Cut cycle, that the Cut portion of that is exactly what most people consider toning to be.0 -
So... losing fat then."Toning" isn't a thing. Are you trying to gain muscle or lose fat?
You sure about that? I would guess that when doing a Bulk and Cut cycle, that the Cut portion of that is exactly what most people consider toning to be.0 -
I'm in the same boat. My BMI is 18.0 so I shouldn't be aiming to lose any weight but, at age 50, I definitely have some mushy parts I'd like to firm up. Guess I want to gain muscle AND lose fat??
I've been faithfully doing strength work with a weight/cable type home gym for the past 2.5 years with ZERO results. :frown: I live in a small town with no gym facilities so I'm on my own with this.
Came on here and saw the rave reviews for lifting so a couple of months ago I bought a barbell (just a 10 lb one) and some weight plates and started All Pro's program for beginners. Good thing I didn't go for the 45 lb bar because I'm nowhere near moving that kind of weight, even after plugging away at it for several weeks. And still just as mushy as ever, unfortunately. My weight hasn't changed, not even a tenth of a pound.
I'm really not getting anywhere with this, and rather tired of my body feeling like I've been run over by a truck every day.0 -
I'm in the same boat. My BMI is 18.0 so I shouldn't be aiming to lose any weight but, at age 50, I definitely have some mushy parts I'd like to firm up. Guess I want to gain muscle AND lose fat??
I've been faithfully doing strength work with a weight/cable type home gym for the past 2.5 years with ZERO results. :frown: I live in a small town with no gym facilities so I'm on my own with this.
Came on here and saw the rave reviews for lifting so a couple of months ago I bought a barbell (just a 10 lb one) and some weight plates and started All Pro's program for beginners. Good thing I didn't go for the 45 lb bar because I'm nowhere near moving that kind of weight, even after plugging away at it for several weeks. And still just as mushy as ever, unfortunately. My weight hasn't changed, not even a tenth of a pound.
I'm really not getting anywhere with this, and rather tired of my body feeling like I've been run over by a truck every day.
Use a tape measure. Are you making consistent gains in lifting? might have to change up what you eat a bit too, for bulk/cut... and you can't really gain muscle and loose fat at the same time. Except for newbie gains. Awesome that you are lifting!
Do you put rest days in?0 -
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Use a tape measure. Are you making consistent gains in lifting? might have to change up what you eat a bit too, for bulk/cut... and you can't really gain muscle and loose fat at the same time. Except for newbie gains. Awesome that you are lifting!
Do you put rest days in?
My waist has increased 1" and hips 1.5". My muffin top is even more noticeable now. :blushing: Not the desired result!
Every other day is a rest day. Sometimes I've just been so sore that I've had to take two rest days.0 -
"Toning" isn't a thing. Are you trying to gain muscle or lose fat?
It's only "not a thing" for people looking split hairs over semantics.
We all know what the OP was essentially asking.0 -
"Toning" isn't a thing. Are you trying to gain muscle or lose fat?
It's only "not a thing" for people looking split hairs over semantics.
We all know what the OP was essentially asking.
I think the point of her post wasn't to split hairs but rather to educate the OP that muscles cannot be 'toned'.0 -
Apologies for my wrong wording Im not an expert. All I want to do is turn the excess fatty tissue areas ie my muffin top and the inch on my inner thigh etc that wont shift through diet as I dont want to lose weight. I dont want to build muscle either, I want to convert the fat into muscle0
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"Toning" isn't a thing. Are you trying to gain muscle or lose fat?
It's only "not a thing" for people looking split hairs over semantics.
We all know what the OP was essentially asking.
I think the point of her post wasn't to split hairs but rather to educate the OP that muscles cannot be 'toned'.
Oh really?
I'd say you can tone muscles from a strength training programme combined with a calorie controlled diet.
"Tone" is just a word.0 -
Apologies for my wrong wording Im not an expert. All I want to do is turn the excess fatty tissue areas ie my muffin top and the inch on my inner thigh etc that wont shift through diet as I dont want to lose weight. I dont want to build muscle either, I want to convert the fat into muscle
Unfortunately you can't turn fat into muscle - it just doesn't work like that physically.
Strength training is a great calorie burner as you get an after burn affect for hours afterwards, compared to cardio that stops burning calories the minute you stop exercising.
When you lose weight with a strength training programme, you minimise the amount of lean muscle mass lost and maximise the percentage of fat loss.
This sounds like the answer to your question i.e looking "toned"0 -
All I really was asking for was some tips in how to "tone" up ie turn wobbly bits firm. I dont have any weight to lose so I need to do strength training but just need some sort of programme to work to as I feel lost when I go to the gym. Just wanted some of your programmes or tips rather than an argument :laugh:0
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Physically impossible. You can't convert one tissue to another. However you can recomp, but that's a slow process. A good basic approach would be to learn some good compound strength movements and then apply some good HIIT cardio. Learn and try that for a month.Apologies for my wrong wording Im not an expert. All I want to do is turn the excess fatty tissue areas ie my muffin top and the inch on my inner thigh etc that wont shift through diet as I dont want to lose weight. I dont want to build muscle either, I want to convert the fat into muscle
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 nutrition0 -
OH MY GOD stop judging me on my grammar its just the way im trying to explain things....
Never mind I found some good videos of exercise programmes on Youtube and they didnt talk down at me :brokenheart:0 -
Incorrectly used though. For instance you don't "tune" a car engine. You "tune up" a car engine. Correct terminology applies to muscle too. You don't "tone" muscle, you "tone up" muscle. You don't it by "toning" exercises, you do specific exercises with weights."Toning" isn't a thing. Are you trying to gain muscle or lose fat?
It's only "not a thing" for people looking split hairs over semantics.
We all know what the OP was essentially asking.
I think the point of her post wasn't to split hairs but rather to educate the OP that muscles cannot be 'toned'.
Oh really?
I'd say you can tone muscles from a strength training programme combined with a calorie controlled diet.
"Tone" is just a word.
I despise the word because the fitness industry disguised it to try to FOOL women into thinking that "toning" wasn't lifting weights. They did it specifically because females spend more money on body improvement then men and figured if they could somehow get females to think differently about lifting, they could incorporate classes with this wording and of course make more money. So rather than tell the truth, they chose to masquerade it.
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 nutrition0 -
All I really was asking for was some tips in how to "tone" up ie turn wobbly bits firm. I dont have any weight to lose so I need to do strength training but just need some sort of programme to work to as I feel lost when I go to the gym. Just wanted some of your programmes or tips rather than an argument :laugh:
I understand what you're looking for. But, unfortunately, you cannot make fat not wobbly. You can be at a weight you're happy with and not want to lose more but still need to lose fat. Does that make sense? Take me, I'm 5'4", 130 and a size 2 in many brands. However, I'm 27% bodyfat. So, while I'm happy with my size, and content with the number on the scale (for the time being), I have wobbly bits. So, you have to lose fat. This involves continuing to eat at a deficit. You need a good lifting program so that your body is burning fat for fuel and not LBM. I'd recommend doing 2-3 days a week of deadlifts, squats, bench press, over head press and bent over rows. 1 warm-up set, 2-3 sets at a weight that fatigues your muscles in less than 10 reps to start with. For the first week or two, only use the bar (or bodyweight) to get form down perfect, then start adding the weight. Do cardio 2-3 days a week, anything that you enjoy. But, the resistance training is key to maintain your muscle, and at a good weight, not 5 or 8 pound dumbbells.0 -
People aren't talking down to you- they are trying to educate you.
If you have a more complete understanding of how your body works- I.E. toning is not a thing- you'll be more cabable and efficient at DOING what you want with it.
You can only do a few things.
Lose fat AND muscle
Lose fat build muscle.
gain fat/muscle- then cut.
you cannot convert tissue from to the other. You can even build muscle and not cut any fat- in which case you may actually LOOK bigger than you are because you won't have any definition.
People are trying to help you understand. Why are you getting angry that people are trying to help you?
And not to belabor the point- they aren't judging your grammar either- they are addressing your content and diction.0 -
So, you have to lose fat. This involves continuing to eat at a deficit.
I've seen this advice a few times now. But I really don't want to lose any more weight as I'm already underweight. And I believe the OP stated that she isn't interested in losing weight either -- isn't that an inevitable byproduct of eating at a deficit?0 -
So, you have to lose fat. This involves continuing to eat at a deficit.
I've seen this advice a few times now. But I really don't want to lose any more weight as I'm already underweight. And I believe the OP stated that she isn't interested in losing weight either -- isn't that an inevitable byproduct of eating at a deficit?
Not necessarily. If you are eating at a deficit and doing no exercise or cardio only, you are losing a combination of fat and muscle. If you add in resistance training (and I'm not talking 30 Day Shred here, I mean actual, lifting with a decent amount o weights) you hang on to muscle. You won't build much, but since muscle is denser than fat, if you're holding onto muscle and mostly losing fat, you'll see the jiggle start to go (in theory) and possibly get smaller, size-wise, but the scale won't move as much.
And, you might not want to lose more weight, but if you want to "tone up" you MUST lose the fat. You can't make fat less jiggly or "tighter". You just have to get it gone. So, the scale might go down. If you don't like the way you look, go on a bulk, eat at a surplus, cut back on cardio, lift HEAVY. A little fat will come with that, but mostly muscle, if you do it right, and the added muscle/weight will look better, even with a bit of added fat, then being jiggly/high body fat, if that makes sense.
In your case, if you're under weight, a bulk is something I'd encourage you to consider. It can be of a mindf@ck to intentionally gain weight and eat over your maintenance, but you'll gain some muscle, and if you decide you need to cut fat, you will hopefully hold on to your muscle, so the scale number won't drop drastically.0 -
I've seen this advice a few times now. But I really don't want to lose any more weight as I'm already underweight. And I believe the OP stated that she isn't interested in losing weight either -- isn't that an inevitable byproduct of eating at a deficit?
Right, but she wants to lose FAT, so that would mean eating at a deficit.0 -
Incorrectly used though. For instance you don't "tune" a car engine. You "tune up" a car engine. Correct terminology applies to muscle too. You don't "tone" muscle, you "tone up" muscle. You don't it by "toning" exercises, you do specific exercises with weights."Toning" isn't a thing. Are you trying to gain muscle or lose fat?
It's only "not a thing" for people looking split hairs over semantics.
We all know what the OP was essentially asking.
I think the point of her post wasn't to split hairs but rather to educate the OP that muscles cannot be 'toned'.
Oh really?
I'd say you can tone muscles from a strength training programme combined with a calorie controlled diet.
"Tone" is just a word.
Bak to my original point - in layman's terms, yes toning exists. It means losing fat whilst maintaining muscle mass.0 -
You're not holding a lot of fat so most likely you don't need cardio - yet.
I can only tell you what I have done and that is to spend a few months just lifting weights and weight training. I started at 105 and I am 107 now yet my body fat went from 17% to 13% and I'm stronger now than ever. If you want to "tone" that means build muscle and reduce fat. So start lifting and then slowly over time add in some cardio but by all means don't just do cardio.
and weight training burns calories and fat too so dont feel like not doing cardio isn't going to help change your shape, trust me it will.
JMO0 -
stop trying to lose weight and start researching how to cut.
loosing weight is just SO generic- and you'll get every site under the sun. if you start researching how to cut- you'll get more advice from people who do it.
Above all bodybuilders are professional dieters- they know how to make the bf go away.0 -
Incorrectly used though. For instance you don't "tune" a car engine. You "tune up" a car engine. Correct terminology applies to muscle too. You don't "tone" muscle, you "tone up" muscle. You don't it by "toning" exercises, you do specific exercises with weights."Toning" isn't a thing. Are you trying to gain muscle or lose fat?
It's only "not a thing" for people looking split hairs over semantics.
We all know what the OP was essentially asking.
I think the point of her post wasn't to split hairs but rather to educate the OP that muscles cannot be 'toned'.
Oh really?
I'd say you can tone muscles from a strength training programme combined with a calorie controlled diet.
"Tone" is just a word.
I despise the word because the fitness industry disguised it to try to FOOL women into thinking that "toning" wasn't lifting weights. They did it specifically because females spend more money on body improvement then men and figured if they could somehow get females to think differently about lifting, they could incorporate classes with this wording and of course make more money. So rather than tell the truth, they chose to masquerade it.
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
Wait are you kidding me? It's incorrect to say "tone" but "tone up" is perfectly fine with you? Where are you, Australia? I have never in my entire long life heard anyone speak of "toning UP" muscles in my part of the word. Maybe these fine points are just a distraction when MFP has members from all over the world.0 -
This is exactly what I was getting at. People think you can "tone," "lengthen," "shape," etc. their muscles. You can do three things to your muscles: gain more, maintain current muscle mass, or lose it. End of list. You can get stronger without getting bigger (myofibrillar hypertrophy) but that's not relative to size.
Incorrectly used though. For instance you don't "tune" a car engine. You "tune up" a car engine. Correct terminology applies to muscle too. You don't "tone" muscle, you "tone up" muscle. You don't it by "toning" exercises, you do specific exercises with weights."Toning" isn't a thing. Are you trying to gain muscle or lose fat?
It's only "not a thing" for people looking split hairs over semantics.
We all know what the OP was essentially asking.
I think the point of her post wasn't to split hairs but rather to educate the OP that muscles cannot be 'toned'.
Oh really?
I'd say you can tone muscles from a strength training programme combined with a calorie controlled diet.
"Tone" is just a word.
I despise the word because the fitness industry disguised it to try to FOOL women into thinking that "toning" wasn't lifting weights. They did it specifically because females spend more money on body improvement then men and figured if they could somehow get females to think differently about lifting, they could incorporate classes with this wording and of course make more money. So rather than tell the truth, they chose to masquerade it.
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 nutrition0 -
Not true. See here for a discussion, with citations for several studies: http://greatist.com/fitness/afterburn-effect-keep-burning-calories-after-workoutStrength training is a great calorie burner as you get an after burn affect for hours afterwards, compared to cardio that stops burning calories the minute you stop exercising.0
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