Toning Up...
Jkn921
Posts: 309 Member
I've posted a thread but didn't get replies specific to my question. So I've started a new thread
Goal: Lose belly fat and tone up the body
Strategy:
1) Maintain a calorie deficit & keep junk/snack in moderation
2) Add in Strength Training (30 minutes x4 per week)
3) When shall I do cardio or shall I combine it with strength training?
Any more tips?
Starting Weight: 161lbs
Now: 142lbs
Goal: 137lbs
Age: 21
Height: 5'5"
Female
Thanks in advance
Goal: Lose belly fat and tone up the body
Strategy:
1) Maintain a calorie deficit & keep junk/snack in moderation
2) Add in Strength Training (30 minutes x4 per week)
3) When shall I do cardio or shall I combine it with strength training?
Any more tips?
Starting Weight: 161lbs
Now: 142lbs
Goal: 137lbs
Age: 21
Height: 5'5"
Female
Thanks in advance
0
Replies
-
start strength training now. with only 5 pounds to lose your issues are more related to body composition.
look up starting strength, strong curves, strong lifts, or new rules of lifting for women.0 -
does lifting really help with the belly fat though?0
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start strength training now. with only 5 pounds to lose your issues are more related to body composition.
look up starting strength, strong curves, strong lifts, or new rules of lifting for women.
I've done low-impact strength training 4 times now, starting a routine of 4 days per week next week0 -
does lifting really help with the belly fat though?
It's meant to build muscle while the calorie deficit burns fat so when you lose enough, you can a better definition of the body which is done via strength training.
That's what I've read on this site.0 -
What is your specific question?0
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What's your definition of "toning"?
And strength training while in a deficit helps retrain muscle, making more of the weight loss fat instead of a mixture of fat and muscle.0 -
The specific question is: are the things I've mentioned the correct things to do and is there any way to improve my strategy?
My definition of toning exclusively is seeing muscle definition. My main goal is losing body fat therefore losing weight. I'd like to combine them to get maximum results.0 -
does lifting really help with the belly fat though?
It's meant to build muscle while the calorie deficit burns fat so when you lose enough, you can a better definition of the body which is done via strength training.
That's what I've read on this site.
Actually, it's meant to maintain muscle while on the calorie deficit. When you're in a deficit you lose muscle, fat, and water. If you lift, you're maintaining as much muscle mass as possible, thus losing mainly fat, giving you definition.
You can't really gain muscle and lose fat at the same time.0 -
does lifting really help with the belly fat though?
It's meant to build muscle while the calorie deficit burns fat so when you lose enough, you can a better definition of the body which is done via strength training.
That's what I've read on this site.
Actually, it's meant to maintain muscle while on the calorie deficit. When you're in a deficit you lose muscle, fat, and water. If you lift, you're maintaining as much muscle mass as possible, thus losing mainly fat, giving you definition.
You can't really gain muscle and lose fat at the same time.
Thanks for clearing that up0 -
1) Maintain a calorie deficit & keep junk/snack in moderation
2) Add in Strength Training (30 minutes x4 per week)
3) When shall I do cardio or shall I combine it with strength training?
For #1, make sure it's not too steep a calorie deficit. If you don't eat sufficient food, you'll lose weight, but that will include more muscle mass. Thin with atrophied muscles is not a great look and isn't the tone you're looking for.
Since you cannot spot-reduce belly fat, just be patient with your deficit. All the while, include resistance training including either compound lifts or specific core work to retain abdominal musculature.
You should do cardio whenever it best fits your schedule and your psychology. If you feel like a sexual tyrannosaurus after lifting and can go run five miles, consider structuring your routine so that you capitalize on that. You can do cardio one day, resistance the next, and repeat. Morning or night. As long as you do it.0 -
And strength training 4x a week . . . that may be too much depending on what sort of program you're doing. Consult whatever reference material you used to build your routine to see what's optimal.
For instance, if you're doing low-rep, high-weight compound lifting in order to increase brute strength, you probably don't want to be doing that four times a week.0 -
1) Maintain a calorie deficit & keep junk/snack in moderation
2) Add in Strength Training (30 minutes x4 per week)
3) When shall I do cardio or shall I combine it with strength training?
For #1, make sure it's not too steep a calorie deficit. If you don't eat sufficient food, you'll lose weight, but that will include more muscle mass. Thin with atrophied muscles is not a great look and isn't the tone you're looking for.
Since you cannot spot-reduce belly fat, just be patient with your deficit. All the while, include resistance training including either compound lifts or specific core work to retain abdominal musculature.
You should do cardio whenever it best fits your schedule and your psychology. If you feel like a sexual tyrannosaurus after lifting and can go run five miles, consider structuring your routine so that you capitalize on that. You can do cardio one day, resistance the next, and repeat. Morning or night. As long as you do it.
It's definitely not a steep calorie deficit.
That's a good idea doing cardio one day then ST the next - but isn't it a bit too much which is why I ask of doing exercising that combine it? If I don't it'll be: Cardio - ST - Cardio - ST...
Maybe I'll add low-impact cardio (kickboxing for 10 min) twice per week so its not a drastic burn of calories too soon.
These are the strength training exercises I do:
This one I've done as my first video for about 4 times now:
http://www.youtube.com/watch?v=AoZsTarI9uA
Want to start:
http://www.youtube.com/watch?v=FPgKYsknKw4 0 -
Oh I'm just spit-balling. I know nothing about your current fitness, your goals, etc. A 20 minute jog might be a warm-up for you, or you might be bedridden for a week.
So just take it easy and go incrementally in all things. No one just ran out the door and did a marathon. Those guys lifting the big weights are doing exactly the same thing you are: trying to lift five pounds more than last time.0 -
Oh I'm just spit-balling. I know nothing about your current fitness, your goals, etc. A 20 minute jog might be a warm-up for you, or you might be bedridden for a week.
So just take it easy and go incrementally in all things. No one just ran out the door and did a marathon. Those guys lifting the big weights are doing exactly the same thing you are: trying to lift five pounds more than last time.
You've helped me a lot thanks! Yeah that's what I'll do that's why I started with very light strength toning and building up from there 0 -
1) Maintain a calorie deficit & keep junk/snack in moderation
2) Add in Strength Training (30 minutes x4 per week)
3) When shall I do cardio or shall I combine it with strength training?
For #1, make sure it's not too steep a calorie deficit. If you don't eat sufficient food, you'll lose weight, but that will include more muscle mass. Thin with atrophied muscles is not a great look and isn't the tone you're looking for.
Since you cannot spot-reduce belly fat, just be patient with your deficit. All the while, include resistance training including either compound lifts or specific core work to retain abdominal musculature.
You should do cardio whenever it best fits your schedule and your psychology. If you feel like a sexual tyrannosaurus after lifting and can go run five miles, consider structuring your routine so that you capitalize on that. You can do cardio one day, resistance the next, and repeat. Morning or night. As long as you do it.
It's definitely not a steep calorie deficit.
That's a good idea doing cardio one day then ST the next - but isn't it a bit too much which is why I ask of doing exercising that combine it? If I don't it'll be: Cardio - ST - Cardio - ST...
Maybe I'll add low-impact cardio (kickboxing for 10 min) twice per week so its not a drastic burn of calories too soon.
These are the strength training exercises I do:
This one I've done as my first video for about 4 times now:http://www.youtube.com/watch?v=AoZsTarI9uA
Want to start:http://www.youtube.com/watch?v=FPgKYsknKw4
The 2nd video is OK, but the first one is basically more cardio. Neither one would I personally deem strength training, but the 2nd looked much closer.0 -
1) Maintain a calorie deficit & keep junk/snack in moderation
2) Add in Strength Training (30 minutes x4 per week)
3) When shall I do cardio or shall I combine it with strength training?
For #1, make sure it's not too steep a calorie deficit. If you don't eat sufficient food, you'll lose weight, but that will include more muscle mass. Thin with atrophied muscles is not a great look and isn't the tone you're looking for.
Since you cannot spot-reduce belly fat, just be patient with your deficit. All the while, include resistance training including either compound lifts or specific core work to retain abdominal musculature.
You should do cardio whenever it best fits your schedule and your psychology. If you feel like a sexual tyrannosaurus after lifting and can go run five miles, consider structuring your routine so that you capitalize on that. You can do cardio one day, resistance the next, and repeat. Morning or night. As long as you do it.
It's definitely not a steep calorie deficit.
That's a good idea doing cardio one day then ST the next - but isn't it a bit too much which is why I ask of doing exercising that combine it? If I don't it'll be: Cardio - ST - Cardio - ST...
Maybe I'll add low-impact cardio (kickboxing for 10 min) twice per week so its not a drastic burn of calories too soon.
These are the strength training exercises I do:
This one I've done as my first video for about 4 times now:http://www.youtube.com/watch?v=AoZsTarI9uA
Want to start:http://www.youtube.com/watch?v=FPgKYsknKw4
The 2nd video is OK, but the first one is basically more cardio. Neither one would I personally deem strength training, but the 2nd looked much closer.
I've decided to do 30 day shred 2-3 times per week as well as mix in lighter weight training from FitnessBlender0 -
I've decided to do 30 day shred 2-3 times per week as well as mix in lighter weight training from FitnessBlender
why 'lighter' weight training? you will get a lot more out of lifting things that you find heavy0 -
I've decided to do 30 day shred 2-3 times per week as well as mix in lighter weight training from FitnessBlender
why 'lighter' weight training? you will get a lot more out of lifting things that you find heavy
The weights will be the same I meant the videos that I don't find taxing...I'm not going to overdo hence my reason for doing the 30 Day Shred three times per week0 -
I've decided to do 30 day shred 2-3 times per week as well as mix in lighter weight training from FitnessBlender
why 'lighter' weight training? you will get a lot more out of lifting things that you find heavy
The weights will be the same I meant the videos that I don't find taxing...I'm not going to overdo hence my reason for doing the 30 Day Shred three times per week
i dont think i really understand, but if the weights arent taxing, you wont get much out of it?0 -
does lifting really help with the belly fat though?
It's meant to build muscle while the calorie deficit burns fat so when you lose enough, you can a better definition of the body which is done via strength training.
That's what I've read on this site.
Actually, it's meant to maintain muscle while on the calorie deficit. When you're in a deficit you lose muscle, fat, and water. If you lift, you're maintaining as much muscle mass as possible, thus losing mainly fat, giving you definition.
You can't really gain muscle and lose fat at the same time.
this is totally correct. it's not just about weight, it's more about body composition that determines whether you look 'toned' or not. even if you are at your goal weight, if you have little muscle and most of that weight is fat then you will not look good. Make sure you lift heavy to maintain muscle since when you eat at a deficit you will lose some muscle. You can counteract/minimize this by lifting heavy and eating enough protein.0 -
"just be patient with your deficit"
Best advice I've heard all week. Thanks for the voice of sanity.0 -
I've decided to do 30 day shred 2-3 times per week as well as mix in lighter weight training from FitnessBlender
why 'lighter' weight training? you will get a lot more out of lifting things that you find heavy
The weights will be the same I meant the videos that I don't find taxing...I'm not going to overdo hence my reason for doing the 30 Day Shred three times per week
i dont think i really understand, but if the weights arent taxing, you wont get much out of it?
No no, you misunderstand. The exercises I chose at first were light ones - they were not taxing on my body even though it was new to me. That's what I mean by light. The dumbbells are fine - what I need to do now is amp up my exercises by choosing different ones such as the 30 Day Shred which combines cardio and ST to get maximum effect. However I'm planning to take rest days so will be doing it 3 times per week along with a consistent deficit and relatively healthy diet.0 -
I've decided to do 30 day shred 2-3 times per week as well as mix in lighter weight training from FitnessBlender
why 'lighter' weight training? you will get a lot more out of lifting things that you find heavy
The weights will be the same I meant the videos that I don't find taxing...I'm not going to overdo hence my reason for doing the 30 Day Shred three times per week
i dont think i really understand, but if the weights arent taxing, you wont get much out of it?
No no, you misunderstand. The exercises I chose at first were light ones - they were not taxing on my body even though it was new to me. That's what I mean by light. The dumbbells are fine - what I need to do now is amp up my exercises by choosing different ones such as the 30 Day Shred which combines cardio and ST to get maximum effect. However I'm planning to take rest days so will be doing it 3 times per week along with a consistent deficit and relatively healthy diet.
What people here are saying is that 30DS is not really the strength training they are recommending you do. Lifting heavy things will do more for your body composition (what you want) than maximum amounts of cardio, which is what 30DS is.0 -
Also, dont forget, if you are doing weight training you may put on weight as muscle weighs more than fat. So i would measure your waist and hips etc as well as weighing yourself! your weight will only be half the story.
If i was you i would youtube correct ways to squat and deadlift. These compound exercises are great for stomach and all over body strength and toning. do squats and deadlifts twice a week and mix in cardio twice a week.
Job done0 -
Also, dont forget, if you are doing weight training you may put on weight as muscle weighs more than fat. So i would measure your waist and hips etc as well as weighing yourself! your weight will only be half the story.
If i was you i would youtube correct ways to squat and deadlift. These compound exercises are great for stomach and all over body strength and toning. do squats and deadlifts twice a week and mix in cardio twice a week.
Job done
She's not going to gain muscle if she's eating a calorie deficit. I wish people would stop spreading this myth.0 -
Its not a myth though is it...
Yes, there wont be huge muscle gains compared to eating over your BMR etc etc, but if you are weight training you will break and rebuild stronger muscle fibers, so there is going to be slight muscle gain. Im not talking bulging great muscles, but slight definition and toning of muscles will happen and could indeed lead to an extra pound here or there. Hence, the advice to measure as well as weigh.0 -
Its not a myth though is it...
Yes, there wont be huge muscle gains compared to eating over your BMR etc etc, but if you are weight training you will break and rebuild stronger muscle fibers, so there is going to be slight muscle gain. Im not talking bulging great muscles, but slight definition and toning of muscles will happen and could indeed lead to an extra pound here or there. Hence, the advice to measure as well as weigh.
Slight definition and "toning" isn't building muscle, that is stripping fat from it.
Also, OP isn't weight training.0 -
I would recommend that you don't maintain too much of a deficit since you're so close to your goal. You should be aiming to lose around .5 pounds a week at this point. If you have a small deficit combined with strength training, you'll see more of the "toning" results you're looking for. And as others have said, definitely start now! The biggest mistake people make is thinking they need to reach their goal weight before they start strength training. You can strength train the whole time you lose weight to end up with a lean, "toned" body rather than just being a smaller version of your previous self!0
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I would recommend that you don't maintain too much of a deficit since you're so close to your goal. You should be aiming to lose around .5 pounds a week at this point. If you have a small deficit combined with strength training, you'll see more of the "toning" results you're looking for. And as others have said, definitely start now! The biggest mistake people make is thinking they need to reach their goal weight before they start strength training. You can strength train the whole time you lose weight to end up with a lean, "toned" body rather than just being a smaller version of your previous self!
Yup! I have 'started' but as I have been busy/under stress with exams, my diet has gone a bit off but should be ok from tomorrow. With the weight training argument, this is my goal:
To lose the belly fat
To gain slight definition in my body
Mainly the belly fat is what I'm concerned with but I thought I'd add weights into now so I can start building the definition as I go along. I've looked at the 30 Day Shred results and they look fantastic - a lot of the body shapes are somewhat similar to mine, my belly fat may be a little less but the results I want are what the 30DS seems to give others which is a combination of weights and cardio0 -
i too have a problem with my belly fat, i just want it gone!! i am on day 4 of the 30 day shred cause ive seen b4 and after pics and they look awesome!0
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