Toning Question~
XxSarahKatexX
Posts: 120
Okay, so I want to get toned. and abs ( who doesn't, right? haha ) I know i have to lose the fat before the muscles show. I don't have THAT much fat. I'm like. Right on the line of overweight and normal. I have been doing 60 mins of cardio every day recently. I was wondering if i should be working on muscle exercises too though? Or should I wait until I lose the weight? I heard you bulk up if you gain muscle without losing the fat first, but would doing both make things go faster?
Also, when I do get toned ( yay for positive thinking!) I don't want to be like..ripped haha. So would how would I go about maintaining muscle? Do I just stay on the same routine? Or do I exercise fewer days a week?
Sorry if these are silly questions. xD; I've just always been researching about weight loss and never really got to the muscle gain part.
Also, when I do get toned ( yay for positive thinking!) I don't want to be like..ripped haha. So would how would I go about maintaining muscle? Do I just stay on the same routine? Or do I exercise fewer days a week?
Sorry if these are silly questions. xD; I've just always been researching about weight loss and never really got to the muscle gain part.
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Replies
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If you want to have a low enough bodyfat percentage to show some muscle definition you need to be lifting, doing cardio and be on some sort of effective cutting diet (for the diet, I would recommend the carb nite solution)
Also, "tone" is a neurological function and cannot be changed. When you say "toned" what you mean is, "lean and muscular" since your muscle mass and bodyfat percentages are things which can be manipulated.0 -
You won't gain muscle or bulk up on a calorie deficit. Yes, I believe you should be lifting challenging weights now in order to preserve as much muscle mass as possible making it even easier to burn fat. Even if you were purposely trying to gain muscle meaning, eating at a calorie surplus and concentrating hard on lifting weights it's still hard for women to build muscle meaning you won't get bulky. Really muscular women often take enhancement drugs and work extremely hard to get that look. Cardio and weight lifting would be a perfect mix to acheive your goals.0
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You won't gain muscle or bulk up on a calorie deficit. Yes, I believe you should be lifting challenging weights now in order to preserve as much muscle mass as possible making it even easier to burn fat. Even if you were purposely trying to gain muscle meaning, eating at a calorie surplus and concentrating hard on lifting weights it's still hard for women to build muscle meaning you won't get bulky. Really muscular women often take enhancement drugs and work extremely hard to get that look. Cardio and weight lifting would be a perfect mix to acheive your goals.
False on the 'cannot gain muscle in a deficit'. Since this person appears to be a total new jack to the lifting world, she can make some muscle gains with heavy lifting in a caloric deficit, assuming her macro profile is set up correctly, and that she has at least a fair amount of fat reserves. Am I saying she will? Nope. I don't know enough about her body. However the fact that my shoulder measurement has gone up by a few inches while my waist and weight has dropped significantly over my first few months of lifting (while in a 700-900 calorie deficit for most of the time) says that it is completely doable in the beginning.0 -
You won't gain muscle or bulk up on a calorie deficit. Yes, I believe you should be lifting challenging weights now in order to preserve as much muscle mass as possible making it even easier to burn fat. Even if you were purposely trying to gain muscle meaning, eating at a calorie surplus and concentrating hard on lifting weights it's still hard for women to build muscle meaning you won't get bulky. Really muscular women often take enhancement drugs and work extremely hard to get that look. Cardio and weight lifting would be a perfect mix to acheive your goals.
False on the 'cannot gain muscle in a deficit'. Since this person appears to be a total new jack to the lifting world, she can make some muscle gains with heavy lifting in a caloric deficit, assuming her macro profile is set up correctly, and that she has at least a fair amount of fat reserves. Am I saying she will? Nope. I don't know enough about her body. However the fact that my shoulder measurement has gone up by a few inches while my waist and weight has dropped significantly over my first few months of lifting (while in a 700-900 calorie deficit for most of the time) says that it is completely doable in the beginning.
Ok, yes you got me there. Some people will have newbie gains. But as a woman myself that lifts heavy on a deficit (and I even have hormone issues and produce more testosterone than a lot of women and it's still very hard to gain true muscle). I know first hand how hard it is, that it won't be much of a gain and it won't last long. So I didn't bring it up as to scare her off or other women that want to get into weights but are afraid of "getting bulky".0 -
You won't gain muscle or bulk up on a calorie deficit. Yes, I believe you should be lifting challenging weights now in order to preserve as much muscle mass as possible making it even easier to burn fat. Even if you were purposely trying to gain muscle meaning, eating at a calorie surplus and concentrating hard on lifting weights it's still hard for women to build muscle meaning you won't get bulky. Really muscular women often take enhancement drugs and work extremely hard to get that look. Cardio and weight lifting would be a perfect mix to acheive your goals.
False on the 'cannot gain muscle in a deficit'. Since this person appears to be a total new jack to the lifting world, she can make some muscle gains with heavy lifting in a caloric deficit, assuming her macro profile is set up correctly, and that she has at least a fair amount of fat reserves. Am I saying she will? Nope. I don't know enough about her body. However the fact that my shoulder measurement has gone up by a few inches while my waist and weight has dropped significantly over my first few months of lifting (while in a 700-900 calorie deficit for most of the time) says that it is completely doable in the beginning.
Ok, yes you got me there. Some people will have newbie gains. But as a woman myself that lifts heavy on a deficit (and I even have hormone issues and produce more testosterone than a lot of women and it's still very hard to gain true muscle). I know first hand how hard it is, that it won't be much of a gain and it won't last long. So I didn't bring it up as to scare her off or other women that want to get into weights but are afraid of "getting bulky".
Why do women always think that they'll accidentally get jacked? Men don't even accidentally get too big, you have to work, work, work for mass even when you are a guy who is naturally really big like me0 -
Because getting bulky is easy, duh. Just eat like normal, that which got you fat, hit the weights a couple times, and you're ready for a BBing compeition.
It is sooooo much harder to lose a couple pounds of fat.0 -
You won't gain muscle or bulk up on a calorie deficit. Yes, I believe you should be lifting challenging weights now in order to preserve as much muscle mass as possible making it even easier to burn fat. Even if you were purposely trying to gain muscle meaning, eating at a calorie surplus and concentrating hard on lifting weights it's still hard for women to build muscle meaning you won't get bulky. Really muscular women often take enhancement drugs and work extremely hard to get that look. Cardio and weight lifting would be a perfect mix to acheive your goals.
False on the 'cannot gain muscle in a deficit'. Since this person appears to be a total new jack to the lifting world, she can make some muscle gains with heavy lifting in a caloric deficit, assuming her macro profile is set up correctly, and that she has at least a fair amount of fat reserves. Am I saying she will? Nope. I don't know enough about her body. However the fact that my shoulder measurement has gone up by a few inches while my waist and weight has dropped significantly over my first few months of lifting (while in a 700-900 calorie deficit for most of the time) says that it is completely doable in the beginning.
Ok, yes you got me there. Some people will have newbie gains. But as a woman myself that lifts heavy on a deficit (and I even have hormone issues and produce more testosterone than a lot of women and it's still very hard to gain true muscle). I know first hand how hard it is, that it won't be much of a gain and it won't last long. So I didn't bring it up as to scare her off or other women that want to get into weights but are afraid of "getting bulky".
Why do women always think that they'll accidentally get jacked? Men don't even accidentally get too big, you have to work, work, work for mass even when you are a guy who is naturally really big like me
Because that's what we're told by people who want to sell us their diet and high weights, low rep plans and manufacturers of pink 2 lb. weights!
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Even if you were purposely trying to gain muscle meaning, eating at a calorie surplus and concentrating hard on lifting weights it's still hard for women to build muscle meaning you won't get bulky.Also, "tone" is a neurological function and cannot be changed. When you say "toned" what you mean is, "lean and muscular" since your muscle mass and bodyfat percentages are things which can be manipulated.Why do women always think that they'll accidentally get jacked? Men don't even accidentally get too big, you have to work, work, work
Listen to these people they know what they are talking about. Don't be afraid to lift heavy. You won't look like she-hulk from doing squats.0 -
Listen to these people they know what they are talking about. Don't be afraid to lift heavy. You won't look like she-hulk from doing squats.
But you will probably end up with an *kitten* to kill!0 -
Because that's what we're told by people who want to sell us their diet and high weights, low rep plans and manufacturers of pink 2 lb. weights!
I think you meant high rep, low weight plans, at least that's what I gathered from the 2 lbs. dumbbell reference. 0 -
Because that's what we're told by people who want to sell us their diet and high weights, low rep plans and manufacturers of pink 2 lb. weights!
I think you meant high rep, low weight plans, at least that's what I gathered from the 2 lbs. dumbbell reference.
Relative to the 2 lb dumbbell, it is still low rep though.
Working to true muscle failure with a 2 lb DB would be one heck of an exercise in willpower. Marathon curling sessions with thousands of reps.....0 -
Relative to the 2 lb dumbbell, it is still low rep though.
Working to true muscle failure with a 2 lb DB would be one heck of an exercise in willpower. Marathon curling sessions with thousands of reps.....
I would honestly be most worried about losing any and all focus, and accidentally hitting myself in the mouth with it. Boredom can do terrible things to any lift.0 -
Relative to the 2 lb dumbbell, it is still low rep though.
Working to true muscle failure with a 2 lb DB would be one heck of an exercise in willpower. Marathon curling sessions with thousands of reps.....
I would honestly be most worried about losing any and all focus, and accidentally hitting myself in the mouth with it. Boredom can do terrible things to any lift.
:drinker:0 -
What are some Calisthenics I could do in addition to the the normal crunches, push ups, lunges, squats? I don't have access to a gym currently, but I do have two 5lb hand weights. I'm mainly concerned about the the abdominals, The upper arm muscles, and the butt.0
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Heavy lift - start now - you will be amazed.
If you don't know how or where to begin, I recommend the New Rules for Lifting for Women book. Best $14 I ever spent!0 -
Heck if that's all you want, then just do some heavy *kitten* deadlifts and pullups along with a calorie deficit.What are some Calisthenics I could do in addition to the the normal crunches, push ups, lunges, squats? I don't have access to a gym currently, but I do have two 5lb hand weights. I'm mainly concerned about the the abdominals, The upper arm muscles, and the butt.
A.C.E. Certified Personal/Group FitnessTrainer
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Been in fitness for 30 years and have studied kinesiology and nutrition0 -
What are some Calisthenics I could do in addition to the the normal crunches, push ups, lunges, squats? I don't have access to a gym currently, but I do have two 5lb hand weights. I'm mainly concerned about the the abdominals, The upper arm muscles, and the butt.
Yes! Please, someone tell "us" the answer to this question. I've been wondering if I can get the same/similar benefits with calisthenics.0 -
You need to start lifting now, so you are not burning away your muscle with the fat.
Sorry to break it to you, but if you are borderline overweight you are probably quite far off having a 6 pack, you need to have quite low body fat, but you can do it
When you are happy with where you are at keep working out and eat at maintenance.0 -
Regarding training the abs, the absolute WORST thing you can do are exercises such as crunches that specifically TARGET the abs. It sounds weird, I know, but the abs, as you know, are part of the core. The core's functional purpose of the human body is to a) protect the spine from being overloaded to the point of injury, and b) help the body stabilize when supporting off-balance loads and when in danger of losing balance. If you want to train it properly you should be forcing it to work hard in its natural role. In other words you shouldn't be doing exercises that target it. The proper way to train the abs is to train the whole body. Regardless of what area you WANT to focus on, you should be training the whole body. This is a fact. Pushups, pullups, dips, hanging leg raises, and doing lunges while supporting a weight above your head with arms fully extended are all GREAT core exercises.0
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Haha well yeah. I meant i'm not obese or anything :PYou need to start lifting now, so you are not burning away your muscle with the fat.
Sorry to break it to you, but if you are borderline overweight you are probably quite far off having a 6 pack, you need to have quite low body fat, but you can do it
When you are happy with where you are at keep working out and eat at maintenance.0 -
What are some Calisthenics I could do in addition to the the normal crunches, push ups, lunges, squats? I don't have access to a gym currently, but I do have two 5lb hand weights. I'm mainly concerned about the the abdominals, The upper arm muscles, and the butt.
Yes! Please, someone tell "us" the answer to this question. I've been wondering if I can get the same/similar benefits with calisthenics.
No, not really.
http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html
I think there are some good bodyweight programs that can be used for maintaining muscle but I don't know what they are.0 -
If you're in a calorie deficit, to lose fat, you will not bulk up in the slightest. It's hard enough for women to gain muscle anyway, on a deficit it's even harder!
Strength training will help you tone up by maintaining your muscle as you lose weight. If you don't, you will lose muscle as well as fat. As a newbie you may experience small muscle gains in a deficit, but this won't last long, and the fat loss should be a lot faster than the muscle gain (that's how slow gaining muscle is!)
Start now, you'll understand why with the results 0 -
What are some Calisthenics I could do in addition to the the normal crunches, push ups, lunges, squats? I don't have access to a gym currently, but I do have two 5lb hand weights. I'm mainly concerned about the the abdominals, The upper arm muscles, and the butt.
Yes! Please, someone tell "us" the answer to this question. I've been wondering if I can get the same/similar benefits with calisthenics.
No, not really.
http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html
I think there are some good bodyweight programs that can be used for maintaining muscle but I don't know what they are.
That's BS. I bulk just fine with mostly bodyweight and am an >200 lb lean guy (mutliple bulking cycles too, I bulk very clean). There is no end in sight for difficult resistance either for me either . A women will never get strong enough to run out of bodyweight only resistance, a man won't in the upper body either.
Resistance is resistance.
This article contains or links to practically everything you could ever need to know about bodyweight training:
http://www.reddit.com/r/bodyweightfitness/wiki/faq
The only part I disagree with is their suggestion to use barbells for the legs if possible. Pistol squats, shrimp squats, and glute ham raises will take you a long way, and only require a small amount of weight from DB's when they get too easy.0 -
Nah I get what you mean, was just putting it out there in case you think that you were going to get a 6 pack with an average body fat percentage. I guess its a bit different for everyone but I am around 16% and only have a 4 pack and its not super defined, I still need to lose more body fat myself.
Haha well yeah. I meant i'm not obese or anything :PYou need to start lifting now, so you are not burning away your muscle with the fat.
Sorry to break it to you, but if you are borderline overweight you are probably quite far off having a 6 pack, you need to have quite low body fat, but you can do it
When you are happy with where you are at keep working out and eat at maintenance.0 -
Because that's what we're told by people who want to sell us their diet and high weights, low rep plans and manufacturers of pink 2 lb. weights!
I think you meant high rep, low weight plans, at least that's what I gathered from the 2 lbs. dumbbell reference.
I did mean high rep, low weight plans! Crap. Now my joke's not even funny!0 -
Things you could do at home with some simple weights: I would suggest planks, tricep dips off of a kitchen chair or even an end table, squats, if you can spare buying something a stability ball could come in hand to do push-up off the ball and then with them with your body on the ball as it gets easier moving out to where it's just your feet on the ball. Incorporate squats with overhead presses with your weights at the same time. You could do lunges with curls at the same time. push-ups off a wall or counterop to hit another angle of your chest. YOu can do tricep kick back with your weights as well. Oh another thing that is good to have is a kettlebell. You can do lunges and control swin the kettlebell at the same time. Instead of doing regular crunches do bicyle crunches and compound crunches (c-crunches), plank twists would be good and lastly I would say to some old fashioned burpees and maybe walk out planks with a push-up... I am sure there are other several other things that just aren't coming to me at the moment. Hope this helps0
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What are some Calisthenics I could do in addition to the the normal crunches, push ups, lunges, squats? I don't have access to a gym currently, but I do have two 5lb hand weights. I'm mainly concerned about the the abdominals, The upper arm muscles, and the butt.
Yes! Please, someone tell "us" the answer to this question. I've been wondering if I can get the same/similar benefits with calisthenics.
No, not really.
http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html
I think there are some good bodyweight programs that can be used for maintaining muscle but I don't know what they are.
That's BS. I bulk just fine with mostly bodyweight and am an >200 lb lean guy (mutliple bulking cycles too, I bulk very clean). There is no end in sight for difficult resistance either for me either . A women will never get strong enough to run out of bodyweight only resistance, a man won't in the upper body either.
Resistance is resistance.
This article contains or links to practically everything you could ever need to know about bodyweight training:
http://www.reddit.com/r/bodyweightfitness/wiki/faq
The only part I disagree with is their suggestion to use barbells for the legs if possible. Pistol squats, shrimp squats, and glute ham raises will take you a long way, and only require a small amount of weight from DB's when they get too easy.
I'm distinguishing "calisthenics" from "good bodyweight programs". What most people think of as calisthenics is not enough to maintain muscle in a deficit according to Lyle McDonald. I said I knew there were some good programs out there, I just didn't know where to find them. Thanks for the link.0 -
Lifting is always good.
If you are wanting to lose weight or gain muscle (those two things will depend on your calorie intake) lifting is always beneficial.
Also you are a woman so strength/weight training is incredible important for your future health.0 -
Because that's what we're told by people who want to sell us their diet and high weights, low rep plans and manufacturers of pink 2 lb. weights!
I think you meant high rep, low weight plans, at least that's what I gathered from the 2 lbs. dumbbell reference.
Relative to the 2 lb dumbbell, it is still low rep though.
Working to true muscle failure with a 2 lb DB would be one heck of an exercise in willpower. Marathon curling sessions with thousands of reps.....
I don't know if you heard me counting but I did over a thousand....0 -
So I'm curious. How do you make a push up harder in prone position without adding weight on the body? Or a pullup? Or a deadlift? We've spoken about this before and my stance was that just because someone who couldn't do a pullup at 200lbs, but now can at 150lbs doesn't mean they got stronger essentially, but your argument was that it was BS. Realistically, a 50lbs difference in weight makes a difference.That's BS. I bulk just fine with mostly bodyweight and am an >200 lb lean guy (mutliple bulking cycles too, I bulk very clean). There is no end in sight for difficult resistance either for me either . A women will never get strong enough to run out of bodyweight only resistance, a man won't in the upper body either.
Resistance is resistance.
This article contains or links to practically everything you could ever need to know about bodyweight training:
http://www.reddit.com/r/bodyweightfitness/wiki/faq
The only part I disagree with is their suggestion to use barbells for the legs if possible. Pistol squats, shrimp squats, and glute ham raises will take you a long way, and only require a small amount of weight from DB's when they get too easy.
Now that's not to say that you CAN'T get stronger from body weight exercises (even with leg exercises), but eventually you'll tap out because unless you're adding body weight (which is how you may have bulked up more), it's no longer progressive.
Enlighten me with your knowledge. I'm willing to learn.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0
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