Toning / cardio while trying to maintain weight?

uglyclub
uglyclub Posts: 83 Member
in Fitness and Exercise
Hi! I'm currently at BMI 20 (trying to gain a bit more to regain my periods after losing them due to an eating disorder). I'm a bit confused as to how workouts... well, work.

Currently, all I do is 30 minutes of cycling, Mondays til Fridays. I also do 60 squats every morning. I really want to build some lean muscle and maybe get a toned stomach? And I don't know how to do that. I sound like a child, but really.. I'm clueless when it comes to exercise.

What kind of exercises do I need to do to tone my body? Do I have to do them every day? Is 60 squats per day too little for there to be any results? Are you supposed to do these exercises before or after cardio? I'm sorry for sounding so dumb aahh help

Replies

  • Junctionbox
    Junctionbox Posts: 47 Member
    You will get lots of replies from more qualified people, but in general they will mostly say "lift heavy if you want to tone".

    You can do body weight exercises if you don't have your own weights or belong to a gym. But the best things I have found since I hit maintenance have been free weights. Simple things like squats are a good start, but try it with some weights and you will feel your stomach tense. Within a few weeks you will feel stronger and more toned. A few more weeks and you will actually notice the difference in your muscles.

    Try Stronglifts 5 x 5 or New Rules of Lifting for Women. Both have threads on this forum.
  • Wonderob
    Wonderob Posts: 1,372 Member
    As Junctionbox says, there are lots of threads with advice from experts; however even with my limited knowledge I would say that 60 reps a day won't build muscle - that's more like a cardio workout. You need to be thinking in the 3-12 rep range. That mean that the weight should be heavy enough so that the very last rep is a struggle to lift. Try 3 sets of 10 reps

    You then need to give that body part (your quads and glutes) time to rest so that it can repair and build muscle -more like a week rather than the day you are giving them

    It's good that you are looking to gain weight as you will have a lot more chance of building muscle by eating at a calorie surplus - rather than what is often seen on here.... "I'm eating at a calorie deficit and I want to lose fat and build muscle"
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    if you've had an eating disorder, i woudl check with a doctor before you do any strenuous exercise.

    you wont gain muscle without eating at a calorie surplus. which means you will gain weight.
  • Wonderob
    Wonderob Posts: 1,372 Member
    if you've had an eating disorder, i woudl check with a doctor before you do any strenuous exercise.

    you wont gain muscle without eating at a calorie surplus. which means you will gain weight.

    In fairness the OP did say she is "trying to gain a bit more " so sounds like a surplus

    But I guess you're right, check with Doc first
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    if you've had an eating disorder, i would check with a doctor before you do any strenuous exercise.

    you wont gain muscle without eating at a calorie surplus. which means you will gain weight.

    In fairness the OP did say she is "trying to gain a bit more " so sounds like a surplus

    But I guess you're right, check with Doc first

    true, i went by the title of the thread.
  • uglyclub
    uglyclub Posts: 83 Member
    if you've had an eating disorder, i would check with a doctor before you do any strenuous exercise.

    you wont gain muscle without eating at a calorie surplus. which means you will gain weight.

    In fairness the OP did say she is "trying to gain a bit more " so sounds like a surplus

    But I guess you're right, check with Doc first

    true, i went by the title of the thread.

    I'm eating around 1700-2000 calories a day now. Would that be considered a surplus? I'm sorry for all these questions.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    if you've had an eating disorder, i would check with a doctor before you do any strenuous exercise.

    you wont gain muscle without eating at a calorie surplus. which means you will gain weight.

    In fairness the OP did say she is "trying to gain a bit more " so sounds like a surplus

    But I guess you're right, check with Doc first

    true, i went by the title of the thread.

    I'm eating around 1700-2000 calories a day now. Would that be considered a surplus? I'm sorry for all these questions.

    what are your stats? are you gaining weigh on that amount?
  • uglyclub
    uglyclub Posts: 83 Member
    As Junctionbox says, there are lots of threads with advice from experts; however even with my limited knowledge I would say that 60 reps a day won't build muscle - that's more like a cardio workout. You need to be thinking in the 3-12 rep range. That mean that the weight should be heavy enough so that the very last rep is a struggle to lift. Try 3 sets of 10 reps

    You then need to give that body part (your quads and glutes) time to rest so that it can repair and build muscle -more like a week rather than the day you are giving them

    It's good that you are looking to gain weight as you will have a lot more chance of building muscle by eating at a calorie surplus - rather than what is often seen on here.... "I'm eating at a calorie deficit and I want to lose fat and build muscle"

    Thanks! I'm so sorry if I end up sounding rather dumb. I guess I should mention that I'm not very good at English. By 3 sets of 10 reps of let's say squats, does that mean I'll end up doing 30 squats? I don't understand how that works.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    As Junctionbox says, there are lots of threads with advice from experts; however even with my limited knowledge I would say that 60 reps a day won't build muscle - that's more like a cardio workout. You need to be thinking in the 3-12 rep range. That mean that the weight should be heavy enough so that the very last rep is a struggle to lift. Try 3 sets of 10 reps

    You then need to give that body part (your quads and glutes) time to rest so that it can repair and build muscle -more like a week rather than the day you are giving them

    It's good that you are looking to gain weight as you will have a lot more chance of building muscle by eating at a calorie surplus - rather than what is often seen on here.... "I'm eating at a calorie deficit and I want to lose fat and build muscle"

    Thanks! I'm so sorry if I end up sounding rather dumb. I guess I should mention that I'm not very good at English. By 3 sets of 10 reps of let's say squats, does that mean I'll end up doing 30 squats? I don't understand how that works.

    do 10, rest, do another 10, rest, do another 10.
  • uglyclub
    uglyclub Posts: 83 Member
    if you've had an eating disorder, i would check with a doctor before you do any strenuous exercise.

    you wont gain muscle without eating at a calorie surplus. which means you will gain weight.

    In fairness the OP did say she is "trying to gain a bit more " so sounds like a surplus

    But I guess you're right, check with Doc first

    true, i went by the title of the thread.

    I'm eating around 1700-2000 calories a day now. Would that be considered a surplus? I'm sorry for all these questions.

    what are your stats? are you gaining weigh on that amount?

    I upped my intake to that amount two weeks ago. I weighed myself after dinner though (I am actually not allowed to weigh myself anymore, so I had to be sneaky) and was 53.5kgs then. I weighed myself this week after a heavy dinner as well and was around 54kgs. So I'm not sure if I maintained or gained. I'm 20 this year, by the way.

    I'd say I'm 5"4 and 53-54 kilos at the moment.
  • Junctionbox
    Junctionbox Posts: 47 Member
    Yes, 30 squats. Try it with weights though, you will get better results with the muscle building/toning.
  • Wonderob
    Wonderob Posts: 1,372 Member
    As Junctionbox says, there are lots of threads with advice from experts; however even with my limited knowledge I would say that 60 reps a day won't build muscle - that's more like a cardio workout. You need to be thinking in the 3-12 rep range. That mean that the weight should be heavy enough so that the very last rep is a struggle to lift. Try 3 sets of 10 reps

    You then need to give that body part (your quads and glutes) time to rest so that it can repair and build muscle -more like a week rather than the day you are giving them

    It's good that you are looking to gain weight as you will have a lot more chance of building muscle by eating at a calorie surplus - rather than what is often seen on here.... "I'm eating at a calorie deficit and I want to lose fat and build muscle"

    Thanks! I'm so sorry if I end up sounding rather dumb. I guess I should mention that I'm not very good at English. By 3 sets of 10 reps of let's say squats, does that mean I'll end up doing 30 squats? I don't understand how that works.

    Yes that's right - but you need a rest period in between sets

    So if you are on your first set and you have done 10 reps - if you feel like you could go on and do the whole 30 reps without a break then the weight is not high enough. You should be looking at failure (literally can't do one more rep) at anything from 3 to 12 reps, depending on what you are looking to achieve
  • TavistockToad
    TavistockToad Posts: 35,719 Member

    I upped my intake to that amount two weeks ago. I weighed myself after dinner though (I am actually not allowed to weigh myself anymore, so I had to be sneaky) and was 53.5kgs then. I weighed myself this week after a heavy dinner as well and was around 54kgs. So I'm not sure if I maintained or gained. I'm 20 this year, by the way.

    I'd say I'm 5"4 and 53-54 kilos at the moment.

    i dont know what kilos are in pounds, but MASSIVE red flag if you'r not supposed to be weighing yourself... there is a reason you've been told not to do that. i really think you need to speak to your doctor.
  • uglyclub
    uglyclub Posts: 83 Member

    I upped my intake to that amount two weeks ago. I weighed myself after dinner though (I am actually not allowed to weigh myself anymore, so I had to be sneaky) and was 53.5kgs then. I weighed myself this week after a heavy dinner as well and was around 54kgs. So I'm not sure if I maintained or gained. I'm 20 this year, by the way.

    I'd say I'm 5"4 and 53-54 kilos at the moment.

    i dont know what kilos are in pounds, but MASSIVE red flag if you'r not supposed to be weighing yourself... there is a reason you've been told not to do that. i really think you need to speak to your doctor.

    I have consulted my doctor about exercise and he did mention that since I'm no longer at a dangerously low weight, I'll be allowed to do some light exercises. The main reason I'm not allowed to weigh myself is because I tend to get obsessive with it - but things have improved massively now though. I think I'm around 118 pounds?
  • Wonderob
    Wonderob Posts: 1,372 Member
    if you've had an eating disorder, i would check with a doctor before you do any strenuous exercise.

    you wont gain muscle without eating at a calorie surplus. which means you will gain weight.

    In fairness the OP did say she is "trying to gain a bit more " so sounds like a surplus

    But I guess you're right, check with Doc first

    true, i went by the title of the thread.

    I'm eating around 1700-2000 calories a day now. Would that be considered a surplus? I'm sorry for all these questions.

    what are your stats? are you gaining weigh on that amount?

    I upped my intake to that amount two weeks ago. I weighed myself after dinner though (I am actually not allowed to weigh myself anymore, so I had to be sneaky) and was 53.5kgs then. I weighed myself this week after a heavy dinner as well and was around 54kgs. So I'm not sure if I maintained or gained. I'm 20 this year, by the way.

    I'd say I'm 5"4 and 53-54 kilos at the moment.

    A very quick calculation based on your stats and very roughly, your exercise routine put your TDEE (Total daily energy expenditure) at 1902

    So doesn't sound like you are eating more than you burn off at the moment - maybe do more weight training and less cardio work?

    But like others have said - our advice is not important, your doctors is
  • TavistockToad
    TavistockToad Posts: 35,719 Member

    I upped my intake to that amount two weeks ago. I weighed myself after dinner though (I am actually not allowed to weigh myself anymore, so I had to be sneaky) and was 53.5kgs then. I weighed myself this week after a heavy dinner as well and was around 54kgs. So I'm not sure if I maintained or gained. I'm 20 this year, by the way.

    I'd say I'm 5"4 and 53-54 kilos at the moment.

    i dont know what kilos are in pounds, but MASSIVE red flag if you'r not supposed to be weighing yourself... there is a reason you've been told not to do that. i really think you need to speak to your doctor.

    I have consulted my doctor about exercise and he did mention that since I'm no longer at a dangerously low weight, I'll be allowed to do some light exercises. The main reason I'm not allowed to weigh myself is because I tend to get obsessive with it - but things have improved massively now though. I think I'm around 118 pounds?

    i wouldnt class weight training as light exercise. i would go back to him and say that you want to gain some muscle and see what he suggests.
  • uglyclub
    uglyclub Posts: 83 Member
    All right! Thanks so much, guys!

Categories