reached my weight goal, now need to tone up!
jojeh2011
Posts: 46 Member
so... I've lost about 42 pounds and am at a perfect weight for me. i've been in maintenance mode for about 3 months now, and my new milestone is toning up my abs and legs. i lost weight by doing probably 80% cardio, so I'm really at a loss when it comes to understanding how to strength train. in addition, I have less time to work out these days -- about 30 min each day. currently, i spend all 30 minutes on the elliptical, but am wondering whether i should change it up to build lean muscle. should I do 15 minutes cardio, 15 strength training? more? less?
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Replies
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so... I've lost about 42 pounds and am at a perfect weight for me. i've been in maintenance mode for about 3 months now, and my new milestone is toning up my abs and legs. i lost weight by doing probably 80% cardio, so I'm really at a loss when it comes to understanding how to strength train. in addition, I have less time to work out these days -- about 30 min each day. currently, i spend all 30 minutes on the elliptical, but am wondering whether i should change it up to build lean muscle. should I do 15 minutes cardio, 15 strength training? more? less?
I would focus on strength training. If you are at your perfect and you just want to tone, don't do any more cardio. Building muscle burns fat long after your workout is over. Chalean Extreme is a great 1/2 hour to 40 min in home program for toning.0 -
Lift heavy 3 days a week, for about an hour-ish. Eat a lot of protein.0
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you can make strength training into a cardio workout.0
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i'm not saying you ahve to do this but for me i know i could not stick to just lifting free weights on my own without help. so i got a weight lifting dvd program. the one i got was chalean extreme. i didn't pay full price though, i got it on ebay. there are a few other weightlifting instructional dvd programs out there but none of them come to mind. a lot of people can do it on their own but i just cant. i get really bored. so i knew i needed someone guiding me.0
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new rules of lifting for women (google)--everything is there. calorie needs. recommendations for cardio. It's really great.0
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Stronglifts 5x5, it's easy, not alot of time spent....3 X/ week maybe 45 minutes0
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A half hour a day is plenty! Just alternate between cardio and strength training. I run three days a week, and lift weights three days a week. Stronglifts is a good beginner program, because your'e only doing three moves and doing them three days a week. http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women0
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look into a class like bodypump at your gym... classes like that are great for toning... after you get adjusted to it try taking it 3 days a week.
lots of lean proteins and fibrous carbs will burn the fat away from the trouble areas0 -
look into a class like bodypump at your gym... classes like that are great for toning... after you get adjusted to it try taking it 3 days a week.
lots of lean proteins and fibrous carbs will burn the fat away from the trouble areas
that's a cardio workout primarily and won't do much for building muscle.0 -
look into a class like bodypump at your gym... classes like that are great for toning... after you get adjusted to it try taking it 3 days a week.
lots of lean proteins and fibrous carbs will burn the fat away from the trouble areas
that's a cardio workout primarily and won't do much for building muscle.
bodypump isnt cardio it is a lifting class that focuses on light weight with lots of reps... the class is an hour long and you target every part of your body chest biceps triceps back and legs... it is a very good workout i highly recommend it.0 -
look into a class like bodypump at your gym... classes like that are great for toning... after you get adjusted to it try taking it 3 days a week.
lots of lean proteins and fibrous carbs will burn the fat away from the trouble areas
that's a cardio workout primarily and won't do much for building muscle.
bodypump isnt cardio it is a lifting class that focuses on light weight with lots of reps... the class is an hour long and you target every part of your body chest biceps triceps back and legs... it is a very good workout i highly recommend it.
light weights and lots of reps = cardio. sorry.0 -
look into a class like bodypump at your gym... classes like that are great for toning... after you get adjusted to it try taking it 3 days a week.
lots of lean proteins and fibrous carbs will burn the fat away from the trouble areas
that's a cardio workout primarily and won't do much for building muscle.
bodypump isnt cardio it is a lifting class that focuses on light weight with lots of reps... the class is an hour long and you target every part of your body chest biceps triceps back and legs... it is a very good workout i highly recommend it.
light weights and lots of reps = cardio. sorry.
Exactly. Doing endless reps with light weights isn't going to get you very far.
Stop buying into what all the girly fitness magazines say.0 -
look into a class like bodypump at your gym... classes like that are great for toning... after you get adjusted to it try taking it 3 days a week.
lots of lean proteins and fibrous carbs will burn the fat away from the trouble areas
that's a cardio workout primarily and won't do much for building muscle.
bodypump isnt cardio it is a lifting class that focuses on light weight with lots of reps... the class is an hour long and you target every part of your body chest biceps triceps back and legs... it is a very good workout i highly recommend it.
light weights and lots of reps = cardio. sorry.
this is directly from the website describing the class...
BODYPUMP™, the original LES MILLS™ barbell class, will sculpt, tone and strengthen your entire body, fast!
Great bodies aren't born, they are transformed, using the proven BODYPUMP™ formula: THE REP EFFECT™ a breakthrough in resistance workout training. Focusing on low weight loads and high repetition movements, you'll burn fat, gain strength and quickly produce lean body muscle conditioning.
BODYPUMP™ is one of the world's fastest ways to get in shape as it challenges all of your major muscle groups while you squat, press, lift and curl.
The cutting-edge BODYPUMP™ choreography, and chart-topping music is refreshed every three months, so with your choice of weight and highly-trained instructors you can get the group effect and the results you've been looking for!
BODYPUMP™ is enjoyed by millions of people around the world!0 -
If you want to build muscle, eat at a slight calorie surplus and lift heavy weights. Cut back on the cardio. Do strength training 3 x a week.0
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look into a class like bodypump at your gym... classes like that are great for toning... after you get adjusted to it try taking it 3 days a week.
lots of lean proteins and fibrous carbs will burn the fat away from the trouble areas
that's a cardio workout primarily and won't do much for building muscle.
bodypump isnt cardio it is a lifting class that focuses on light weight with lots of reps... the class is an hour long and you target every part of your body chest biceps triceps back and legs... it is a very good workout i highly recommend it.
light weights and lots of reps = cardio. sorry.
this is directly from the website describing the class...
BODYPUMP™, the original LES MILLS™ barbell class, will sculpt, tone and strengthen your entire body, fast!
Great bodies aren't born, they are transformed, using the proven BODYPUMP™ formula: THE REP EFFECT™ a breakthrough in resistance workout training. Focusing on low weight loads and high repetition movements, you'll burn fat, gain strength and quickly produce lean body muscle conditioning.
BODYPUMP™ is one of the world's fastest ways to get in shape as it challenges all of your major muscle groups while you squat, press, lift and curl.
The cutting-edge BODYPUMP™ choreography, and chart-topping music is refreshed every three months, so with your choice of weight and highly-trained instructors you can get the group effect and the results you've been looking for!
BODYPUMP™ is enjoyed by millions of people around the world!
Lolz - you are quoting marketing blurb. And one at that, that uses the term tone. Nuff said!0 -
look into a class like bodypump at your gym... classes like that are great for toning... after you get adjusted to it try taking it 3 days a week.
lots of lean proteins and fibrous carbs will burn the fat away from the trouble areas
that's a cardio workout primarily and won't do much for building muscle.
bodypump isnt cardio it is a lifting class that focuses on light weight with lots of reps... the class is an hour long and you target every part of your body chest biceps triceps back and legs... it is a very good workout i highly recommend it.
light weights and lots of reps = cardio. sorry.
Exactly. Doing endless reps with light weights isn't going to get you very far.
Stop buying into what all the girly fitness magazines say.
^^ This! I fell for those girly magazines too until I discovered HEAVY LIFTING!
OP, I highly recommend heavy lifting for body toning. Check out new rules of lifting for women or Body for Life! And 30 min a day is plenty to get a good workout in.0 -
A half hour a day is plenty! Just alternate between cardio and strength training. I run three days a week, and lift weights three days a week. Stronglifts is a good beginner program, because your'e only doing three moves and doing them three days a week. http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women
^^this or New Rules of Lifting would probably be your best bet. Also, you can look into Starting Strength.0 -
look into a class like bodypump at your gym... classes like that are great for toning... after you get adjusted to it try taking it 3 days a week.
lots of lean proteins and fibrous carbs will burn the fat away from the trouble areas
that's a cardio workout primarily and won't do much for building muscle.
bodypump isnt cardio it is a lifting class that focuses on light weight with lots of reps... the class is an hour long and you target every part of your body chest biceps triceps back and legs... it is a very good workout i highly recommend it.
light weights and lots of reps = cardio. sorry.
Exactly. Doing endless reps with light weights isn't going to get you very far.
Stop buying into what all the girly fitness magazines say.
^^ This! I fell for those girly magazines too until I discovered HEAVY LIFTING!
OP, I highly recommend heavy lifting for body toning. Check out new rules of lifting for women or Body for Life! And 30 min a day is plenty to get a good workout in.
first i am not a girl
second i can bench press well over 300lbs so lifting heavy is not an issue
the person that started this thread says she wants to tone her body which means she wants longer leaner muscles so lifting heavy 3 4 or 5 days a week is not going to get her there.
if she was trying to lose more weight then yes lifting heavier weights along with her cardio routine would keep her from looking all saggy like most of those biggest loser contestants but that is not her goal.0 -
You can always do circuit training. This is a combination of weight training & caridio. I was doing this 3x per week. You can find lots online that give you step-by-step. My favorite right now is the Tough Mudder but since you are a beginner I would recommend their Mudderling (it tells you how to do each move and you really do not need equipment or a gym ...for the pull ups you might need a bar, but there are alternatives. For instance you could use a nearby play ground and use the monkey bars (you can hang for the minute or how ever long you can to start until you build up to do a pull up...I do pull downs with weights for now b/c my neck and back are injured)
http://toughmudder.com/tough-mudder-boot-camp-training/0 -
look into a class like bodypump at your gym... classes like that are great for toning... after you get adjusted to it try taking it 3 days a week.
lots of lean proteins and fibrous carbs will burn the fat away from the trouble areas
that's a cardio workout primarily and won't do much for building muscle.
bodypump isnt cardio it is a lifting class that focuses on light weight with lots of reps... the class is an hour long and you target every part of your body chest biceps triceps back and legs... it is a very good workout i highly recommend it.
light weights and lots of reps = cardio. sorry.
this is directly from the website describing the class...
BODYPUMP™, the original LES MILLS™ barbell class, will sculpt, tone and strengthen your entire body, fast!
Great bodies aren't born, they are transformed, using the proven BODYPUMP™ formula: THE REP EFFECT™ a breakthrough in resistance workout training. Focusing on low weight loads and high repetition movements, you'll burn fat, gain strength and quickly produce lean body muscle conditioning.
BODYPUMP™ is one of the world's fastest ways to get in shape as it challenges all of your major muscle groups while you squat, press, lift and curl.
The cutting-edge BODYPUMP™ choreography, and chart-topping music is refreshed every three months, so with your choice of weight and highly-trained instructors you can get the group effect and the results you've been looking for!
BODYPUMP™ is enjoyed by millions of people around the world!
You can squat and curl all you like, but if you are doing endless reps of a light weight, you won't change much. L4FL4F is right. You need to lift heavy.0 -
look into a class like bodypump at your gym... classes like that are great for toning... after you get adjusted to it try taking it 3 days a week.
lots of lean proteins and fibrous carbs will burn the fat away from the trouble areas
that's a cardio workout primarily and won't do much for building muscle.
bodypump isnt cardio it is a lifting class that focuses on light weight with lots of reps... the class is an hour long and you target every part of your body chest biceps triceps back and legs... it is a very good workout i highly recommend it.
light weights and lots of reps = cardio. sorry.
Exactly. Doing endless reps with light weights isn't going to get you very far.
Stop buying into what all the girly fitness magazines say.
^^ This! I fell for those girly magazines too until I discovered HEAVY LIFTING!
OP, I highly recommend heavy lifting for body toning. Check out new rules of lifting for women or Body for Life! And 30 min a day is plenty to get a good workout in.
first i am not a girl
second i can bench press well over 300lbs so lifting heavy is not an issue
the person that started this thread says she wants to tone her body which means she wants longer leaner muscles so lifting heavy 3 4 or 5 days a week is not going to get her there.
if she was trying to lose more weight then yes lifting heavier weights along with her cardio routine would keep her from looking all saggy like most of those biggest loser contestants but that is not her goal.
There is no such thing as 'leaner muscle' unless you mean smaller muscles. The OP said she wanted to build lean muscle, which usually means that she wants to get definition. The best way to build muscle while remaining lean, is to lift heavy weight. As she has not been lifting she can probably take advantage of 'newbie' gains and eat at at maintenance or even a slight deficit to ensure she does not gain fat and therefore remain/get lean.0 -
look into a class like bodypump at your gym... classes like that are great for toning... after you get adjusted to it try taking it 3 days a week.
lots of lean proteins and fibrous carbs will burn the fat away from the trouble areas
that's a cardio workout primarily and won't do much for building muscle.
bodypump isnt cardio it is a lifting class that focuses on light weight with lots of reps... the class is an hour long and you target every part of your body chest biceps triceps back and legs... it is a very good workout i highly recommend it.
You will not gain muscle mass doing that type of weight training. You're either a troll or inexperienced to serious weight training.0 -
look into a class like bodypump at your gym... classes like that are great for toning... after you get adjusted to it try taking it 3 days a week.
lots of lean proteins and fibrous carbs will burn the fat away from the trouble areas
that's a cardio workout primarily and won't do much for building muscle.
bodypump isnt cardio it is a lifting class that focuses on light weight with lots of reps... the class is an hour long and you target every part of your body chest biceps triceps back and legs... it is a very good workout i highly recommend it.
light weights and lots of reps = cardio. sorry.
Exactly. Doing endless reps with light weights isn't going to get you very far.
Stop buying into what all the girly fitness magazines say.
^^ This! I fell for those girly magazines too until I discovered HEAVY LIFTING!
OP, I highly recommend heavy lifting for body toning. Check out new rules of lifting for women or Body for Life! And 30 min a day is plenty to get a good workout in.
first i am not a girl
second i can bench press well over 300lbs so lifting heavy is not an issue
the person that started this thread says she wants to tone her body which means she wants longer leaner muscles so lifting heavy 3 4 or 5 days a week is not going to get her there.
if she was trying to lose more weight then yes lifting heavier weights along with her cardio routine would keep her from looking all saggy like most of those biggest loser contestants but that is not her goal.
third--you're downright wrong. muscular endurance does not = "leaner muscles" --how will lifting 3, 4, 5 days a week NOT allow her to build a shapely and strong/fit body?0 -
look into a class like bodypump at your gym... classes like that are great for toning... after you get adjusted to it try taking it 3 days a week.
lots of lean proteins and fibrous carbs will burn the fat away from the trouble areas
that's a cardio workout primarily and won't do much for building muscle.
bodypump isnt cardio it is a lifting class that focuses on light weight with lots of reps... the class is an hour long and you target every part of your body chest biceps triceps back and legs... it is a very good workout i highly recommend it.
light weights and lots of reps = cardio. sorry.
Exactly. Doing endless reps with light weights isn't going to get you very far.
Stop buying into what all the girly fitness magazines say.
^^ This! I fell for those girly magazines too until I discovered HEAVY LIFTING!
OP, I highly recommend heavy lifting for body toning. Check out new rules of lifting for women or Body for Life! And 30 min a day is plenty to get a good workout in.
first i am not a girl
second i can bench press well over 300lbs so lifting heavy is not an issue
the person that started this thread says she wants to tone her body which means she wants longer leaner muscles so lifting heavy 3 4 or 5 days a week is not going to get her there.
if she was trying to lose more weight then yes lifting heavier weights along with her cardio routine would keep her from looking all saggy like most of those biggest loser contestants but that is not her goal.
Lifting heavy won't get her there? Why because body pump produces long leaner muscles but heavy lifting produces shorter fatty muscles?0 -
look into a class like bodypump at your gym... classes like that are great for toning... after you get adjusted to it try taking it 3 days a week.
lots of lean proteins and fibrous carbs will burn the fat away from the trouble areas
that's a cardio workout primarily and won't do much for building muscle.
bodypump isnt cardio it is a lifting class that focuses on light weight with lots of reps... the class is an hour long and you target every part of your body chest biceps triceps back and legs... it is a very good workout i highly recommend it.
light weights and lots of reps = cardio. sorry.
Exactly. Doing endless reps with light weights isn't going to get you very far.
Stop buying into what all the girly fitness magazines say.
^^ This! I fell for those girly magazines too until I discovered HEAVY LIFTING!
OP, I highly recommend heavy lifting for body toning. Check out new rules of lifting for women or Body for Life! And 30 min a day is plenty to get a good workout in.
first i am not a girl
second i can bench press well over 300lbs so lifting heavy is not an issue
the person that started this thread says she wants to tone her body which means she wants longer leaner muscles so lifting heavy 3 4 or 5 days a week is not going to get her there.
if she was trying to lose more weight then yes lifting heavier weights along with her cardio routine would keep her from looking all saggy like most of those biggest loser contestants but that is not her goal.
Lifting heavy won't get her there? Why because body pump produces long leaner muscles but heavy lifting produces shorter fatty muscles?
BAHAHAHAHA!!!0 -
look into a class like bodypump at your gym... classes like that are great for toning... after you get adjusted to it try taking it 3 days a week.
lots of lean proteins and fibrous carbs will burn the fat away from the trouble areas
that's a cardio workout primarily and won't do much for building muscle.
bodypump isnt cardio it is a lifting class that focuses on light weight with lots of reps... the class is an hour long and you target every part of your body chest biceps triceps back and legs... it is a very good workout i highly recommend it.
light weights and lots of reps = cardio. sorry.
Exactly. Doing endless reps with light weights isn't going to get you very far.
Stop buying into what all the girly fitness magazines say.
^^ This! I fell for those girly magazines too until I discovered HEAVY LIFTING!
OP, I highly recommend heavy lifting for body toning. Check out new rules of lifting for women or Body for Life! And 30 min a day is plenty to get a good workout in.
first i am not a girl
second i can bench press well over 300lbs so lifting heavy is not an issue
the person that started this thread says she wants to tone her body which means she wants longer leaner muscles so lifting heavy 3 4 or 5 days a week is not going to get her there.
if she was trying to lose more weight then yes lifting heavier weights along with her cardio routine would keep her from looking all saggy like most of those biggest loser contestants but that is not her goal.
Lifting heavy won't get her there? Why because body pump produces long leaner muscles but heavy lifting produces shorter fatty muscles?
doing the same exercises for 3 sets of 10 reps day in an day out can get very boring... try new things and switch up your routine.
bodypump is a great workout many men and women no matter how strong they think they are cant make it through the class0 -
look into a class like bodypump at your gym... classes like that are great for toning... after you get adjusted to it try taking it 3 days a week.
lots of lean proteins and fibrous carbs will burn the fat away from the trouble areas
that's a cardio workout primarily and won't do much for building muscle.
bodypump isnt cardio it is a lifting class that focuses on light weight with lots of reps... the class is an hour long and you target every part of your body chest biceps triceps back and legs... it is a very good workout i highly recommend it.
light weights and lots of reps = cardio. sorry.
Exactly. Doing endless reps with light weights isn't going to get you very far.
Stop buying into what all the girly fitness magazines say.
^^ This! I fell for those girly magazines too until I discovered HEAVY LIFTING!
OP, I highly recommend heavy lifting for body toning. Check out new rules of lifting for women or Body for Life! And 30 min a day is plenty to get a good workout in.
first i am not a girl
second i can bench press well over 300lbs so lifting heavy is not an issue
the person that started this thread says she wants to tone her body which means she wants longer leaner muscles so lifting heavy 3 4 or 5 days a week is not going to get her there.
if she was trying to lose more weight then yes lifting heavier weights along with her cardio routine would keep her from looking all saggy like most of those biggest loser contestants but that is not her goal.
Lifting heavy won't get her there? Why because body pump produces long leaner muscles but heavy lifting produces shorter fatty muscles?
doing the same exercises for 3 sets of 10 reps day in an day out can get very boring... try new things and switch up your routine.
bodypump is a great workout many men and women no matter how strong they think they are cant make it through the class
lots of men and women can also NOT squat their body weight, deadlift their body weight, etc. What's your point? Endurance has nothing to do with whether/not you have a saggy *kitten*, cellulite ridden thighs, or a soft stomach. I'd rather lift heavy and improve the aforementioned markers than lift 5 pounds 204 times.0 -
I like the New Rules of Lifting for Women. Doesn't take long, it's a good workout - and after just 2 weeks of doing it I feel good results. The book is great - the author has a great sense of humor and explains things in a very easy to understand way instead of assuming you know all of the stuff he is talking about. Hope that helps
. 0 -
BUMP good info in here!0
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look into a class like bodypump at your gym... classes like that are great for toning... after you get adjusted to it try taking it 3 days a week.
lots of lean proteins and fibrous carbs will burn the fat away from the trouble areas
that's a cardio workout primarily and won't do much for building muscle.
bodypump isnt cardio it is a lifting class that focuses on light weight with lots of reps... the class is an hour long and you target every part of your body chest biceps triceps back and legs... it is a very good workout i highly recommend it.
light weights and lots of reps = cardio. sorry.
Exactly. Doing endless reps with light weights isn't going to get you very far.
Stop buying into what all the girly fitness magazines say.
^^ This! I fell for those girly magazines too until I discovered HEAVY LIFTING!
OP, I highly recommend heavy lifting for body toning. Check out new rules of lifting for women or Body for Life! And 30 min a day is plenty to get a good workout in.
first i am not a girl
second i can bench press well over 300lbs so lifting heavy is not an issue
the person that started this thread says she wants to tone her body which means she wants longer leaner muscles so lifting heavy 3 4 or 5 days a week is not going to get her there.
if she was trying to lose more weight then yes lifting heavier weights along with her cardio routine would keep her from looking all saggy like most of those biggest loser contestants but that is not her goal.
Lifting heavy won't get her there? Why because body pump produces long leaner muscles but heavy lifting produces shorter fatty muscles?
doing the same exercises for 3 sets of 10 reps day in an day out can get very boring... try new things and switch up your routine.
bodypump is a great workout many men and women no matter how strong they think they are cant make it through the class
lots of men and women can also NOT squat their body weight, deadlift their body weight, etc. What's your point? Endurance has nothing to do with whether/not you have a saggy *kitten*, cellulite ridden thighs, or a soft stomach. I'd rather lift heavy and improve the aforementioned markers than lift 5 pounds 204 times.
sorry to tell you lifting weights no doing cardio will rid your body of cellulite on the thighs, and a soft flabby stomach... all those things come from eating correctly...0
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