Is it possible??? Toning minus weight training
Skeebee
Posts: 740 Member
Hi, all! I was doing Zumba for the first 7 months and then started toning with a trainer at the same time for a month. I definitely felt a difference and saw more muscle definition. Only issue is that I have two herniated discs in my back that were discovered after a month of training (thinking it happened BEFORE I trained, but can't be certain and am not going back to the trainer since he didn't really catch on the first time I told him about my pain).
Regardless, I'm not allowed to lift or do anything too strenuous (I can do Zumba, but can't do jumps or one legged actions that exert too much weight). I'm not even really supposed to lift even 5lbs of weight. :sad: So sad since I had JUST finished a month with the trainer and my husband and I were going to start our weight program together.
My question is whether there are other options to tone without weight training AND without doing strenuous back movements that would hinder my injury? Or, do I just need to suck it up and wait another 6 months before the injury MAY be healed?
EDIT: Just for reference, the disc injuries are in lumbar (L4 and L5)
Regardless, I'm not allowed to lift or do anything too strenuous (I can do Zumba, but can't do jumps or one legged actions that exert too much weight). I'm not even really supposed to lift even 5lbs of weight. :sad: So sad since I had JUST finished a month with the trainer and my husband and I were going to start our weight program together.
My question is whether there are other options to tone without weight training AND without doing strenuous back movements that would hinder my injury? Or, do I just need to suck it up and wait another 6 months before the injury MAY be healed?
EDIT: Just for reference, the disc injuries are in lumbar (L4 and L5)
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Replies
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there is no such thing as toning as a verb. tone is simply losing bodyfat so muscle underneath shows through. so if you'[re asking if you can lose bodyfat while not doing resistance training, the answer is yes. But if you're asking if you can look 'toned' while losing bodyfat with no resistance training, the answer is maybe, but prob not. Resistance training retains lean mass while in deficit. if you don't use it, you lose it. And losing muscle mass means nothing to show through once the body fat is gone.0
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there is no such thing as toning as a verb. tone is simply losing bodyfat so muscle underneath shows through. so if you'[re asking if you can lose bodyfat while not doing resistance training, the answer is yes. But if you're asking if you can look 'toned' while losing bodyfat with no resistance training, the answer is maybe, but prob not. Resistance training retains lean mass while in deficit. if you don't use it, you lose it. And losing muscle mass means nothing to show through once the body fat is gone.
Sorry. Should have clarfied. Yes, you are exactly right. I'm referring to losing the bodyfat for more muscle visibility. Not looking "toned".
Right now, my muscles have remained the same, just the definition I was getting from the bodyfat loss has plateaued. 0 -
weight training tells where the nutrients you consume need to go... if you dont weight train carbs wont make muscles fuller and pull skin tighter if you are in a lean state.0
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weight training tells where the nutrients you consume need to go... if you dont weight train carbs wont make muscles fuller and pull skin tighter if you are in a lean state.
Sooo...pretty much I'm SOL is what you are saying. :explode:0 -
Yeah, kinda. Sorry. Resistance training stimulates AMPK secretion and insulin sensitivity to muscle tissue for nutrient uptake rather than depositing in adipose and the extracellular matrix.
Glad we cleared up the "toning" myth.0 -
why dont you focus on healing your body first before putting it through any type of exercise? you can still lose weight via your diet. maybe change your goals to .5-1 pound loss per week while you're unable to exercise. that way you'll have less risk of your body eating away at more of your lean body mass while you heal.0
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Yeah, kinda. Sorry. Resistance training stimulates AMPK secretion and insulin sensitivity to muscle tissue for nutrient uptake rather than depositing in adipose and the extracellular matrix.
Glad we cleared up the "toning" myth.
LATS!0 -
If nothing else, you can do body weight. They'll have you do it in physical therapy all day long. Squats, glute bridge, planks, pushups on swiss balls. Ugh. In fact, all I recall was being tortured in physical therapy with crap like that. Torture and biofreeze.
The absolute worst thing you can do is go lie in bed and coddle yourself, I promise. Once you get the inflammation semi- under control (steroid injections, nsaids, whatever) just get back to work.
I had a nerve ablation that reduced my pain significantly, and a ton o injections - but I didn't experience true relief until I started doing weighted back squats and deadlifts, honestly. I feel like I have a whole new back these days. Except when it's raining
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Would you be able to use resistance bands?0
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sprinting and plyometrics would have a similar effect, most sprinters weight train also though.0
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I have been doing HIIT and other circuit style training for about 6 months and I have added weight training for 3 weeks now and I am loosing where I have been wanting to loose for months, like that bit of fat under my breasts, theres a line forming there and the shape of my ribs are show now when I stand tall! My arms look better then they have since I was a teenager and my shoulders are rounding and looking mega sexy! celulite is almost completed gone on my legs and even the inside of my thighs look great. My stomach still doesn't look amazing but damn it looks loads better! after 2 c sections I am finally starting to apreciate my body again and don't want to stop, I have done so much research into non surgical ways of improving of even deminishing that apron you get from having this surgery (especially when coupled with weight gain) is to strength train, so I am standing by this until I have a low enough body fat to see if this will work for me, if not then a mini tummy tuck is hopefully all I will need!
(by the way thats not me in the profile pic lol and if you know JNL you may recognise her, will get a pic of me up soon promise)0 -
Yeah, kinda. Sorry. Resistance training stimulates AMPK secretion and insulin sensitivity to muscle tissue for nutrient uptake rather than depositing in adipose and the extracellular matrix.
Appreciate the honesty. :flowerforyou:Glad we cleared up the "toning" myth.
yeah, that's why I had to rephrase the question. lol! :laugh:0 -
why dont you focus on healing your body first before putting it through any type of exercise? you can still lose weight via your diet. maybe change your goals to .5-1 pound loss per week while you're unable to exercise. that way you'll have less risk of your body eating away at more of your lean body mass while you heal.
Doctor told me I need to keep working out. If I don't, my back actually gets worse from inflexibility. I was not allowed to workout for 9 weeks and am now cleared and encouraged to do so. My diet is fine, but the 8 weeks, even with adjustments, I started to gain. I'm one of those that no matter how good I eat, I NEED to workout to lose.0 -
Yeah, kinda. Sorry. Resistance training stimulates AMPK secretion and insulin sensitivity to muscle tissue for nutrient uptake rather than depositing in adipose and the extracellular matrix.
Glad we cleared up the "toning" myth.
LATS!
WAT?0 -
If you're looking to shed some weight, simple. Calories in < calories out. You eat less than what your body consumes essentially. Continue zumba it'll burn more calories. Just watch what you eat and stay under your Calorie maintenance.0
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The absolute worst thing you can do is go lie in bed and coddle yourself, I promise.
Yup...I was forced to be in bed 9 weeks by my orthopedic. Sucked.....moving makes me feel MUUUUCH better. I had to have been driving him nuts calling him when I could start again. LOL! Lots of stretches, too.0 -
I have been doing HIIT and other circuit style training for about 6 months and I have added weight training for 3 weeks now and I am loosing where I have been wanting to loose for months, like that bit of fat under my breasts, theres a line forming there and the shape of my ribs are show now when I stand tall! My arms look better then they have since I was a teenager and my shoulders are rounding and looking mega sexy! celulite is almost completed gone on my legs and even the inside of my thighs look great. My stomach still doesn't look amazing but damn it looks loads better! after 2 c sections I am finally starting to apreciate my body again and don't want to stop, I have done so much research into non surgical ways of improving of even deminishing that apron you get from having this surgery (especially when coupled with weight gain) is to strength train, so I am standing by this until I have a low enough body fat to see if this will work for me, if not then a mini tummy tuck is hopefully all I will need!
(by the way thats not me in the profile pic lol and if you know JNL you may recognise her, will get a pic of me up soon promise)
Would sound good except I can't do sprints or running (I have patellae tracking disorder. can't run for the rest of my life, sad....). You mentioned, though, that you have added weight training with this. Not sure if you read my OP....:indifferent:0 -
If you're looking to shed some weight, simple. Calories in < calories out. You eat less than what your body consumes essentially. Continue zumba it'll burn more calories. Just watch what you eat and stay under your Calorie maintenance.
Already doing that....did a metabolic and VO2 test. Already consuming under what I'm supposed to (my MFP values are custom values). Thanks, though...0 -
Would you be able to use resistance bands?
Hmm...not sure on this one! Going to ask my doctor though. I would think the exertion from 30 pounds of weights would be the same as 30lbs of resistance???0 -
Yoga and Pilates, but I would suggest a class where the instructor can tell you if certain poses are ok for your injuries.0
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What about exercises not focusing on the lower half of your body? chest press, chest flys, tricep dips, lat pulls, sitting row, pull ups, pushups, etc. I think most of these do not use much of your back but check w/your doctor. At least you will have a toned upper body
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I have been doing HIIT and other circuit style training for about 6 months and I have added weight training for 3 weeks now and I am loosing where I have been wanting to loose for months, like that bit of fat under my breasts, theres a line forming there and the shape of my ribs are show now when I stand tall! My arms look better then they have since I was a teenager and my shoulders are rounding and looking mega sexy! celulite is almost completed gone on my legs and even the inside of my thighs look great. My stomach still doesn't look amazing but damn it looks loads better! after 2 c sections I am finally starting to apreciate my body again and don't want to stop, I have done so much research into non surgical ways of improving of even deminishing that apron you get from having this surgery (especially when coupled with weight gain) is to strength train, so I am standing by this until I have a low enough body fat to see if this will work for me, if not then a mini tummy tuck is hopefully all I will need!
(by the way thats not me in the profile pic lol and if you know JNL you may recognise her, will get a pic of me up soon promise)
Would sound good except I can't do sprints or running (I have patellae tracking disorder. can't run for the rest of my life, sad....). You mentioned, though, that you have added weight training with this. Not sure if you read my OP....:indifferent:
Yes, good for her - but doesn't help you! I do body weight circuit training. I don't know anything about your back injury, but you might look at Nerd Fitness on You Tube and see if some of the circuits are things you can do. I hope so! I'm sorry you have to put your training on hold. Good luck!!0 -
didn't read the thread, but here's my opinion:
"Toning" is a function of lowering body fat with respect to lean mass. Weight training works by protecting lean mass, sometimes even increasing it. If you can find any resistance exercises that you could perform, perhaps body weight or resistance band exercises, that would be ideal. If you can't do things with specific parts of your body, you could try to do other things that do not aggravate your injury.
Also, a small calorie deficit has been shown to preserve lean mass better than a very low calorie diet, so I would make sure your settings are at a half pound a week.0 -
Swimming?0
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Can you go see a physical therapist? I'd hate to see you injure yourself taking advice from people that don't have any experience with that kind of injury.0
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you burn the fat and whatever muscle you have will be more visible. If you want muscle and changes to body composition , you'll need resistance training as well. But if you are fine with the muscle you already have, just shed the fat and put that muscle on display.0
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I was thinking of these as they would also help strengthen your core to support your back in future.Yoga and Pilates, but I would suggest a class where the instructor can tell you if certain poses are ok for your injuries.0 -
I read though most of the posts. Definitely check with your doctor to see if you can start with some resistance bands or body weight exercises!0
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Doctor told me I need to keep working out. If I don't, my back actually gets worse from inflexibility. I was not allowed to workout for 9 weeks and am now cleared and encouraged to do so. My diet is fine, but the 8 weeks, even with adjustments, I started to gain. I'm one of those that no matter how good I eat, I NEED to workout to lose.
I'd check with your doctor, then, to find out exactly what you can do. My husband has a couple herniated discs in his neck, and has the same issues, but he has a printout from the doc on what he can't do. Basically... he can stand and walk, until it gets better. Hopefully sooner rather than later.0 -
Heal your back. If you like to swim and have access to a pool, ask the doctor if that would be all right, but even then there may be restrictions.0
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