Lose a little tone a lot

angelnsnyder
angelnsnyder Posts: 38 Member
edited November 12 in Health and Weight Loss
I'm working on losing 15 lbs and toning up a lot. I've been low weight high repping it. But just in case I fail at that... Let me know what works for you.I'm curious as to what I can try. Willing to try anything, with some guidance!

Replies

  • Mistraal1981
    Mistraal1981 Posts: 453 Member
    I recommend looking into Stronglifts 5x5. Its a nice easy to follow lifting program.
  • Tedebearduff
    Tedebearduff Posts: 1,155 Member
    Do a power lifting program

    Research
    Wendler's 5/3/1
    or
    Ice cream fitness 5x5
    https://www.youtube.com/watch?v=oAuARgqS6aQ
    ^ there is the video that explains ICF 5x5 if you don't like to read ;)
  • angelnsnyder
    angelnsnyder Posts: 38 Member
    Thanks for the suggestion gentlemen. I will look it up! Btw, I love to read
  • xcalygrl
    xcalygrl Posts: 1,897 Member
    I prefer lifting heavy weights for fewer reps. I currently follow Stronglifts 5x5.
  • evileen99
    evileen99 Posts: 1,564 Member
    As others have said, heavy weights and low reps will get you what you want.
  • Sumabadi
    Sumabadi Posts: 5
    I'm seeking clarity on this issue. I don't want to bulk up. What's best for lean muscles heavy weight low reps? Or lighter weight with high reps?
  • Holly_Roman_Empire
    Holly_Roman_Empire Posts: 4,440 Member
    Sumabadi wrote: »
    I'm seeking clarity on this issue. I don't want to bulk up. What's best for lean muscles heavy weight low reps? Or lighter weight with high reps?

    Can you define lean muscles? Do you mean little muscles?
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    Mistraal1981 wrote: »
    I recommend looking into Stronglifts 5x5. Its a nice easy to follow lifting program.

    +1
  • VeryKatie
    VeryKatie Posts: 5,961 Member
    edited February 2015
    hollydubs85 wrote: »
    Sumabadi wrote: »
    I'm seeking clarity on this issue. I don't want to bulk up. What's best for lean muscles heavy weight low reps? Or lighter weight with high reps?

    Can you define lean muscles? Do you mean little muscles?

    You could try posting a picture of a woman you'd like to look similar to maybe. But it would take you a long time to bulk up lifting heavy (if you even will at all). You'd need more testosterone for that... and... you know... as women, we don't tend to have oodles of that.
  • SergeantSausage
    SergeantSausage Posts: 1,673 Member
    Sumabadi wrote: »
    I'm seeking clarity on this issue. I don't want to bulk up. What's best for lean muscles heavy weight low reps? Or lighter weight with high reps?

    It doesn't matter.

    I you're dieting to lose fat, you're in a calorie deficit. If you're in a calorie deficit, it ain't likely you'll ever "bulk up". Those muscles have to come from somewhere, right? They aren't conjured up out of thin air. They're built by a calorie surplus ... which you aren't in if you're dieting.

  • angelnsnyder
    angelnsnyder Posts: 38 Member
    I currently don't take supplements. Is there something I should be eating/drinking to help me get toned?
  • Holly_Roman_Empire
    Holly_Roman_Empire Posts: 4,440 Member
    angelnsnyder wrote: »
    I currently don't take supplements. Is there something I should be eating/drinking to help me get toned?

    No, unless you're not getting enough protein, then take a protein shake. Of course, the protein shake still has to fit in your calorie deficit.
  • mulecanter
    mulecanter Posts: 1,792 Member
    I've read lots of strength training posts here, "toning" is sort of a myth. Go for heavier weight! Building muscle is hard--much harder than losing fat in my opinion. Women should never fear becoming the Hulk--it won't happen unless you dedicate hours a day at the gym in insanely rigorous workouts. Moderate workouts will build your muscles slowly, losing fat will increase their definition (and fool you in thinking they are larger). As a man let me tell you that a woman with some muscular definition (as opposed to saggy arms and thighs) is a big turn-on.
  • RavenLibra
    RavenLibra Posts: 1,737 Member
    increase protein and fat
  • angelnsnyder
    angelnsnyder Posts: 38 Member
    I appreciate the help. I can't give anyone exercise advise but I can repay you all with hair cuts! Lol but seriously I'm grateful for the advise.
  • Holly_Roman_Empire
    Holly_Roman_Empire Posts: 4,440 Member
    angelnsnyder wrote: »
    I appreciate the help. I can't give anyone exercise advise but I can repay you all with hair cuts! Lol but seriously I'm grateful for the advise.

    I would take you up on it. I'm in need of one. Ha!
  • angelnsnyder
    angelnsnyder Posts: 38 Member
    hollydubs85 wrote: »
    angelnsnyder wrote: »
    I appreciate the help. I can't give anyone exercise advise but I can repay you all with hair cuts! Lol but seriously I'm grateful for the advise.

    I would take you up on it. I'm in need of one. Ha!

    This offer may be valid...
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    "Toned" generally means having a firm body, with some visible muscle definition. We all halve muscles, but often lack the definitive lines or firmness because they are covered in a layer of fat. So losing the fat will give that "toned" look people desire.

    A small calorie deficit and some strength training, or at least some form of resistance training, helps achieve this. As others have said, for true body recomp, the heavier weights you use, the better. Heavy is relative - it varies depending on the current strength of the person - but what you can lift for 8-10 reps with good form, struggling to get the last couple of reps in, is a good start.

    You're not going to get bulky. It takes some serious intention and time to get there, especially for women. I do not have access to a gym or big weights, but have had good success for the past three years with dumbbells at home, increasing the weights as progress (and funds for bigger dumbbells!) allows. I saw much better progress once I added the strength workouts.

    Good luck!
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    angelnsnyder wrote: »
    I'm working on losing 15 lbs and toning up a lot. I've been low weight high repping it. But just in case I fail at that... Let me know what works for you.I'm curious as to what I can try. Willing to try anything, with some guidance!

    I would recommend working in a range of rep ranges to include heavier weights and lower reps. I would also recommend getting on an actual program. Look into Strong Curves, my wife thought it was pretty awesome.

    Being "toned" is simply being at a BF% that is low enough to show off your muscles. To have muscles you should lift for more than just muscular endurance (that's what low weight high reps is). You won't "bulk" up...bulking up is a very deliberate act that requires very specific training as well as adherence to diet and eating at a surplus. I'll also leave this here....

    http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    edited February 2015
    cwolfman13 wrote: »
    I'll also leave this here....

    http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
    You read my mind - I was thinking of posting that link, but forgot by the time I got to the end of my post. :stuck_out_tongue_winking_eye: I need coffee.

    Excellent info and inspiration in that link - check it out!
  • HeySwoleSister
    HeySwoleSister Posts: 1,938 Member
    In my experience, women use the word "toned" to mean "fit but not muscular." However, the real-life difference between the body women want and the one they claim they don't is mostly hydration and a miniscule amount of body fat. Most female weightlifters do not resemble competitive bodybuilders, which is a different pursuit. And, the women who do bodybuild and get really, really big? Have either very unique genetics or use substances or both.

  • angelnsnyder
    angelnsnyder Posts: 38 Member
    I may not have been specific enough. I'm not trying to "Hulk" up. I would just like to lose the little stomach fat I have and have fairly defined abb muscles.
    EWJLang wrote: »
    In my experience, women use the word "toned" to mean "fit but not muscular." However, the real-life difference between the body women want and the one they claim they don't is mostly hydration and a miniscule amount of body fat. Most female weightlifters do not resemble competitive bodybuilders, which is a different pursuit. And, the women who do bodybuild and get really, really big? Have either very unique genetics or use substances or both.

  • angelnsnyder
    angelnsnyder Posts: 38 Member
    I had just finished doing some crunches, sit-ups, and dead lifts with an unusually high amount of weight for me. I can't seem to stop shaking. I'm not sure if that's because of the unusual workout, the adrenaline, or the cut in calories I recently made. Should I be concerned?
  • Hi_Jenn_Jenn
    Hi_Jenn_Jenn Posts: 5 Member
    I'm in the same boat as you! I lift as heavy as I can (without sacrificing form) at lower reps.
  • angelnsnyder
    angelnsnyder Posts: 38 Member
    Or the iced coffee I had today
    angelnsnyder wrote: »
    I had just finished doing some crunches, sit-ups, and dead lifts with an unusually high amount of weight for me. I can't seem to stop shaking. I'm not sure if that's because of the unusual workout, the adrenaline, or the cut in calories I recently made. Should I be concerned?

  • HeySwoleSister
    HeySwoleSister Posts: 1,938 Member
    angelnsnyder wrote: »
    I may not have been specific enough. I'm not trying to "Hulk" up. I would just like to lose the little stomach fat I have and have fairly defined abb muscles.
    EWJLang wrote: »
    In my experience, women use the word "toned" to mean "fit but not muscular." However, the real-life difference between the body women want and the one they claim they don't is mostly hydration and a miniscule amount of body fat. Most female weightlifters do not resemble competitive bodybuilders, which is a different pursuit. And, the women who do bodybuild and get really, really big? Have either very unique genetics or use substances or both.

    yeah, I was just trying to reassure you that you really can't accidentally "Hulk up." The very few women who do manage to get really, really big have to go to extraordinary lengths to do so, and even then very few have the genetics to get "manly."

    Basically, don't worry about getting "too" anything by lifting. It's not something that's going to happen to you.

    Bonus for heavy weight low reps? You are out of the gym a hell of a lot faster! Major time saver, LOL.
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