how do i just tone?

eliseyd88
eliseyd88 Posts: 3
in Health and Weight Loss
hey, so im a size 12, ive come to the conclusion i love being the size i am i just "im officially overweight" according statistics, im 158cm and a size 12-14, i weigh 67-68kgs, i have realised that following 1200 calorie intake is not what i need to focus on and that i need to worry more about what i eat and what excercises i do to get this result. does anyone know how i can go about simply "toning up" or turning my fat into muscle as such. do i need to eat carbs do i need to cut carbs, what excercises do i need to do, do i need to drink protein shakes or increase protein intake. help!

thanks :)

Replies

  • ValGogo
    ValGogo Posts: 2,168 Member
    Oh boy.....IN!
  • vismal
    vismal Posts: 2,463 Member
    Unfortunately toning doesn't really exist. Looking "toned" comes from meeting 2 conditions: Building a muscular base, and removing enough fat to show the muscular base. If you simply lose fat and never build muscle you will look "skinny/scrawny". If you just build muscle and never lose fat you will look "built". If you are comfortable with your size and you are physically healthy, then I agree there is no need to lose more weight. Unfortunately looking "toned" will probably require it. Most people lose fat first, then build muscle but you can really do it in any order you want. If you really aren't into losing weight (you can do it eating much more then 1200 calories by the way) then I would suggest you start a beginners weight lifting program. It will help you build strength and muscle. It will certainly improve your physique on it's own but if you combo it with a fat loss diet you will see the best results.
  • Serah87
    Serah87 Posts: 5,481 Member
    Oh boy.....IN!

    :laugh:


    OP: Lifting heavy weights does wonderful things to your body. :wink:
  • fromaquasar09
    fromaquasar09 Posts: 13
    Ok so what you are talking about is pretty much recomposition. i.e. gaining muscle and losing fat. This will give you the "toned" appearance you want. (Note there will be lots of people telling you you can't tone. Which is technically corrected. But we get what you want as a result. The way to do it is to build muscle then lean down the fat so it shows through).

    So start lifting weights - recommend the New Rules of Lifting for Women book to get started. Or I started out using Strong Lifts programme http://stronglifts.com/ which is super straight forward.

    Assuming you are new to lifting weights you will probably see gains pretty quickly even if you are in calorie deficit. Yay.

    Next food - I would calculate your TDEE http://iifym.com/tdee-calculator/ and set a small deficit, and eat that, so should be more than 1200 (e.g. mine is 1950 - 20% deficit = approx 1500 - 16000 cals) You need to be in a gentle deficit to be losing fat. I'd also have a look your Protein in take. As a rough guide you want to be consuming 1g of protein for every pound of lean body mass (or desired body weight). It'll help you build muscle.

    And last I would look at HIIT (High intensity interval training) for cardio, as it burns fat. And extended cardio sessions will retard your muscle gain.

    Since you are interested in the appearance of your body instead of the weight I would take some pictures and your measurements as these will be better to track your progress. And also track your progress based on your performance (i.e. increasing your weights)

    Good luck!
    x
  • CallMeCupcakeDammit
    CallMeCupcakeDammit Posts: 9,377 Member
    Read this. http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants There's no need to cut carbs. Eat them, they're delicious! If you need to supplement your protein because you don't get it enough from your food, that's fine. Also, what vismal said. If you're happy with your weight, start lifting. Some examples of lifting routines are Starting Strength, StrongLifts 5x5, New Rules of Lifting (for Women, or not for women, it doesn't matter), All Pro and Simply Shredded. If you don't have weights, check out You Are Your Own Gym and Convict Conditioning, or look up bodyweight exercises on youtube.
  • csi4us
    csi4us Posts: 74
    Unfortunately toning doesn't really exist. Looking "toned" comes from meeting 2 conditions: Building a muscular base, and removing enough fat to show the muscular base. If you simply lose fat and never build muscle you will look "skinny/scrawny". If you just build muscle and never lose fat you will look "built". If you are comfortable with your size and you are physically healthy, then I agree there is no need to lose more weight. Unfortunately looking "toned" will probably require it. Most people lose fat first, then build muscle but you can really do it in any order you want. If you really aren't into losing weight (you can do it eating much more then 1200 calories by the way) then I would suggest you start a beginners weight lifting program. It will help you build strength and muscle. It will certainly improve your physique on it's own but if you combo it with a fat loss diet you will see the best results.

    This???? well said!
  • Sharon_C
    Sharon_C Posts: 2,132 Member
    I'm in the exact place you are. I'm a size 10 after losing 30 pounds, could probably lose another 10-15 lbs but don't really want to right now. Instead I've been eating slightly under maintenance and I weight lift 4x/week.

    I LOVE weight lifting. I love getting stronger and seeing those muscles.

    I get what you're trying to say about being toned but there isn't a difference between looking toned and building muscle. It's the same thing. Besides, when you start seeing your muscles emerge you'll be all about building more. Believe me, you won't look bulky.
  • RGv2
    RGv2 Posts: 5,789 Member
    I'm in the exact place you are. I'm a size 10 after losing 30 pounds, could probably lose another 10-15 lbs but don't really want to right now. Instead I've been eating slightly under maintenance and I weight lift 4x/week.

    I LOVE weight lifting. I love getting stronger and seeing those muscles.

    I get what you're trying to say about being toned but there isn't a difference between looking toned and building muscle. It's the same thing. Besides, when you start seeing your muscles emerge you'll be all about building more. Believe me, you won't look bulky.

    Actually, there's a huge difference between looking "toned" and building muscle. The exercises are the same, but to build muscle you need a caloric surplus, to get "toned", you're in a cut. This means that you're in a caloric deficit. In that deficit people lose fat, water, and muscle. By lifting heavy in this cut a person maintains as much muscle as possible while stripping the fat away, thus uncovering the muscle.

    "toning" is much different than building. That's like saying cutting is the same as bulking.
  • Leighsters
    Leighsters Posts: 33 Member
    Unfortunately toning doesn't really exist. Looking "toned" comes from meeting 2 conditions: Building a muscular base, and removing enough fat to show the muscular base. If you simply lose fat and never build muscle you will look "skinny/scrawny". If you just build muscle and never lose fat you will look "built". If you are comfortable with your size and you are physically healthy, then I agree there is no need to lose more weight. Unfortunately looking "toned" will probably require it. Most people lose fat first, then build muscle but you can really do it in any order you want. If you really aren't into losing weight (you can do it eating much more then 1200 calories by the way) then I would suggest you start a beginners weight lifting program. It will help you build strength and muscle. It will certainly improve your physique on it's own but if you combo it with a fat loss diet you will see the best results.



    This guy^ seriously on point. Everytime.,....
  • eliseyd88
    eliseyd88 Posts: 3
    wow you guys are awesome! i find that everyone knows mainly how to lose weight, wich isnt my goal. i also went to a supplement shop on my break, and theyve advised me the same i need to focus on fat loss and muscle gain at the same time! this helps me so much...,. i spose i just need to ensure im eating the right foods, and more than 1200 calories! thanks so much and if anyone has any more info they want to share im all ears! :)
  • RGv2
    RGv2 Posts: 5,789 Member
    How are you planning on gaining muscle and losing fat at the same time? They're kind of separate of each other, unless you're talking the recomp route (which you didn't say), and that can take a long time.
  • Sharon_C
    Sharon_C Posts: 2,132 Member
    I'm in the exact place you are. I'm a size 10 after losing 30 pounds, could probably lose another 10-15 lbs but don't really want to right now. Instead I've been eating slightly under maintenance and I weight lift 4x/week.

    I LOVE weight lifting. I love getting stronger and seeing those muscles.

    I get what you're trying to say about being toned but there isn't a difference between looking toned and building muscle. It's the same thing. Besides, when you start seeing your muscles emerge you'll be all about building more. Believe me, you won't look bulky.

    Actually, there's a huge difference between looking "toned" and building muscle. The exercises are the same, but to build muscle you need a caloric surplus, to get "toned", you're in a cut. This means that you're in a caloric deficit. In that deficit people lose fat, water, and muscle. By lifting heavy in this cut a person maintains as much muscle as possible while stripping the fat away, thus uncovering the muscle.

    "toning" is much different than building. That's like saying cutting is the same as bulking.

    Ah. I see what you're saying. Sorry for the confusion
  • Nikkisfitblog
    Nikkisfitblog Posts: 149 Member
    hey, so im a size 12, ive come to the conclusion i love being the size i am i just "im officially overweight" according statistics, im 158cm and a size 12-14, i weigh 67-68kgs, i have realised that following 1200 calorie intake is not what i need to focus on and that i need to worry more about what i eat and what excercises i do to get this result. does anyone know how i can go about simply "toning up" or turning my fat into muscle as such. do i need to eat carbs do i need to cut carbs, what excercises do i need to do, do i need to drink protein shakes or increase protein intake. help!

    thanks :)

    Im a size 10-12 and weight 80kg.... I must be obese
  • eliseyd88
    eliseyd88 Posts: 3
    how tall are you though? and you must have muscle? i just have fat. im so unbelievably weak and unfit, its actually embarassing when i even walk through the jobs i get puffed out.
  • RGv2
    RGv2 Posts: 5,789 Member
    how tall are you though? and you must have muscle? i just have fat. im so unbelievably weak and unfit, its actually embarassing when i even walk through the jobs i get puffed out.

    Everyone has muscle. With 26 lbs to lose (and not knowing any other stats), you shouldn't be worried about gaining muscle. You should be dialed into your caloric deficit, and finding a solid lifting program to maintain the muscle mass you have. Being weak and unfit is not an indication of muscle mass.

    EDIT: I just ran your stats into English to verify them for myself, and I stand by my statement. You need a mild caloric deficit, and to really get on that weight training program. Throw in some cardio too if you like it.
  • smantha32
    smantha32 Posts: 6,990 Member
    Unfortunately toning doesn't really exist. Looking "toned" comes from meeting 2 conditions: Building a muscular base, and removing enough fat to show the muscular base. If you simply lose fat and never build muscle you will look "skinny/scrawny". If you just build muscle and never lose fat you will look "built". If you are comfortable with your size and you are physically healthy, then I agree there is no need to lose more weight. Unfortunately looking "toned" will probably require it. Most people lose fat first, then build muscle but you can really do it in any order you want. If you really aren't into losing weight (you can do it eating much more then 1200 calories by the way) then I would suggest you start a beginners weight lifting program. It will help you build strength and muscle. It will certainly improve your physique on it's own but if you combo it with a fat loss diet you will see the best results.

    This. QFT.
  • zorbaru
    zorbaru Posts: 1,077 Member
    i love how people say that there is no such thing as "toning" yet everyone knows what is meant when people say it.

    what it be fair then to say "toned" is a word that means to lose fat and maintain muscle
  • RGv2
    RGv2 Posts: 5,789 Member
    i love how people say that there is no such thing as "toning" yet everyone knows what is meant when people say it.

    what it be fair then to say "toned" is a word that means to lose fat and gain muscle without the appearance of 'bulking"

    You can't "tone" a muscle......that's the point.
  • camillecalmbach
    camillecalmbach Posts: 6
    Toning is a myth. You can't 'tone' a muscle, you can only grow it. A 'toned' look comes from having a low body fat percentage so that you can see the muscle underneath.
    Oh also, you can't turn fat into muscle... they're completely different cells.

    I'd just recommend doing some strength training with some HIIT cardio to burn off the fat.
  • zorbaru
    zorbaru Posts: 1,077 Member
    ive never seen anyone say they want to tone a muscle. ive seen people say they want to "tone" in general, or "tone up" but always used as a generic term for what we are discussing

    if they said " i want to tone my muscles " then thats different

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