Best exercise for weight loss & toning
loiscoles
Posts: 39 Member
Hi guys, I know that obviously I want to be doing cardio in the form of running/bike/rowing in order to burn calories, but what type of workout plan do I want to be following exercise wise?
I mostly want to target my bum, thighs and belly - but I also want exercise which speeds up weightloss. If anyone has any programs they know of this would be great!
I mostly want to target my bum, thighs and belly - but I also want exercise which speeds up weightloss. If anyone has any programs they know of this would be great!
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Replies
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Weight loss primarily comes from a calorie deficit. Exercise can help create that deficit, but it is more for heart (cardio) and muscle (strength/resistance training) health. Do the exercises you like and are able to complete. You can't spot reduce, so the weight will come off from all over.0
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Oh I meant targeting those areas for toning rather than weightloss, sorry!0
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Squats! One of the best exercises out there.0
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You will soon be told to lift weights. Lots of people here have done tremendous work on their bodies, building up muscle and reducing fat. Some of them are really very inspirational and impressive. Sadly, they don't like the word "tone" and are frequently very boorish in their outspokenness about how much they don't like the word and how they feel about we who do use it. Don't let that detract from the rest of what they may have to offer.
Lifting weights and bodywork exercises are good for you even if you don't consider the toning up aspect. If you're hesitant to do that, focus on the healthiness of it as well as the fact that it will help you tone up.
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Find exercise that you enjoy. This will help you be consistent.
This site has some great workouts: http://www.jessicasmithtv.com/exercise-videos/0 -
Hi guys, I know that obviously I want to be doing cardio in the form of running/bike/rowing in order to burn calories, but what type of workout plan do I want to be following exercise wise?
I mostly want to target my bum, thighs and belly - but I also want exercise which speeds up weightloss. If anyone has any programs they know of this would be great!
Targeting bum thighs and belly with exercise is one thing...Strong curves I think is a good one for bums etc.
Belly planks etc...but it doesn't matter how many situps, crunches etc if you don't have a calorie deficit you will never see the muscle.
Exercise can speed up weight loss but shouldn't.
If you are on MFP using it how it's designed you eat your exercise calories back because your MFP goal will have you lose the weight you desire without exercise.
Just remember if you want to lose weight it's all about your food.
If you want to be fit and healthy it's about exercise...
Yes the two can go together quite nicely but don't rely on exercise to make you lose weight.
I didn't do any formal cardio my first year here and lost 40lbs...I ate at a calorie defict and lifted weights.
Last year I started walking and kept lifting...this year running..none of that helped me lose weight...it was my calorie deficit that did that.0 -
Oh I meant targeting those areas for toning rather than weightloss, sorry!
Deep breath
Rolls up sleeves
Goes in
OK, toning is a media misnomer, muscles don't tone, they either get bigger or smaller. What looks like 'tone" is a low enough body fat to show the amount of muscle you wish to
For example my avatar is my torso at around 23% BF so you can see some muscle but I don't look absolutely ripped ...this is my personal aesthetic ...yours may well be different
In order to get the look you want there's
1) be at the appropriate body fat % through calories control. Note that BF comes off in the order it will dependent on your genetic history, body type and plain luck. No exercise can make it come off one place rather than the other
2) cardio is excellent for cardio vascular health and steady state cardio gives you the biggest bang for your buck calorie burn wise (well measurably ...there is some research that HIIT actually is bigger burn over time)
3) following a progressive weights programme...yup drop the machines, drop the small weights head to the free weight section and lift heavy stuff and put it down again
Read this: http://www.nerdfitness.com/blog/2009/10/26/how-to-not-suck-at-working-out/
Get a programme
Books
Strong Curves
New Rules of Lifting for Women
Structured online programmes
http://stronglifts.com/5x5/
https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
http://www.muscleandfitness.com/workouts/workout-routines/4-week-guide-starting-strength
Why?
Check out Staci too...she rocks!
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
If you can't bring yourself to do free weights yet then do a decent bodyweight programme
http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
But it all comes down to calorie intake for fat loss so don't forget your calorie counting
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
*breathes out*
:bigsmile:0 -
OK, toning is a media misnomer, muscles don't tone, they either get bigger or smaller. What looks like 'tone" is a low enough body fat to show the amount of muscle you wish to
For example my avatar is my torso at around 23% BF so you can see some muscle but I don't look absolutely ripped ...this is my personal aesthetic ...yours may well be different
In order to get the look you want there's
1) be at the appropriate body fat % through calories control. Note that BF comes off in the order it will dependent on your genetic history, body type and plain luck. No exercise can make it come off one place rather than the other
So would you recommend lowering my body fat % to desirable before then deciding what level of muscle I think would suit it? Or training muscle at the same time? I'm only around 15lbs from my target weight, but I have a huge body fat% of 29%!0 -
OK, toning is a media misnomer, muscles don't tone, they either get bigger or smaller. What looks like 'tone" is a low enough body fat to show the amount of muscle you wish to
For example my avatar is my torso at around 23% BF so you can see some muscle but I don't look absolutely ripped ...this is my personal aesthetic ...yours may well be different
In order to get the look you want there's
1) be at the appropriate body fat % through calories control. Note that BF comes off in the order it will dependent on your genetic history, body type and plain luck. No exercise can make it come off one place rather than the other
So would you recommend lowering my body fat % to desirable before then deciding what level of muscle I think would suit it? Or training muscle at the same time? I'm only around 15lbs from my target weight, but I have a huge body fat% of 29%!
No - strength training while eating at a deficit helps you retain a larger percentage of existing lean muscle. It's much easier to keep what you have, than to add back muscle lost (especially for women).0 -
OK, toning is a media misnomer, muscles don't tone, they either get bigger or smaller. What looks like 'tone" is a low enough body fat to show the amount of muscle you wish to
For example my avatar is my torso at around 23% BF so you can see some muscle but I don't look absolutely ripped ...this is my personal aesthetic ...yours may well be different
In order to get the look you want there's
1) be at the appropriate body fat % through calories control. Note that BF comes off in the order it will dependent on your genetic history, body type and plain luck. No exercise can make it come off one place rather than the other
So would you recommend lowering my body fat % to desirable before then deciding what level of muscle I think would suit it? Or training muscle at the same time? I'm only around 15lbs from my target weight, but I have a huge body fat% of 29%!
You should be doing resistance training at the same time. Incorporating resistance training while in a deficit can help lower BF% more efficiently.
You may not lose weight as fast with resistance training incorporated, but you may see aesthetic changes more quickly than changes in the scale.
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Liftng4Lis wrote: »
You can muscle gain in certain areas0 -
Liftng4Lis wrote: »
You can muscle gain in certain areas
With the exception of newbie gains, you'll not be building muscle in a deficit. Again, as you lose fat, the muscle underneath will be revealed.0 -
Liftng4Lis wrote: »
You can muscle gain in certain areas
Sure, but if the muscles are covered by fat, it probably won't give you the look you desire. You would just have muscles under fat, not a "spot reduction."0 -
Liftng4Lis wrote: »Liftng4Lis wrote: »
You can muscle gain in certain areas
With the exception of newbie gains, you'll not be building muscle in a deficit. Again, as you lose fat, the muscle underneath will be revealed.
Yeah, that's what toning is right? Weight loss + muscle gain. So toning an area is losing weight everywhere but targeting an area for muscle giving it a 'toned' look...0 -
Liftng4Lis wrote: »
You can muscle gain in certain areas
Sure, but if the muscles are covered by fat, it probably won't give you the look you desire. You would just have muscles under fat, not a "spot reduction."[/quote]
I wasn't asking for a spot reduction, but spot areas to have a more 'toned' look0 -
Liftng4Lis wrote: »
You can muscle gain in certain areas
Sure, but if the muscles are covered by fat, it probably won't give you the look you desire. You would just have muscles under fat, not a "spot reduction."
I wasn't asking for a spot reduction, but spot areas to have a more 'toned' look[/quote]
I'm not sure what the difference between "spot reduction" and wanting to have a "spot area" is. But either way, you can't target a specific area for fat loss.0 -
janejellyroll wrote: »Liftng4Lis wrote: »
You can muscle gain in certain areas
Sure, but if the muscles are covered by fat, it probably won't give you the look you desire. You would just have muscles under fat, not a "spot reduction."
I wasn't asking for a spot reduction, but spot areas to have a more 'toned' look
I'm not sure what the difference between "spot reduction" and wanting to have a "spot area" is. But either way, you can't target a specific area for fat loss. [/quote]
I wasn't asking a target for fat loss? I literally never asked that and got told my 3 different people I can't. I'm asking for a certain area to have a toned look. Which is possible through weight loss allover and adequate muscle gain in that area. I don't understand what's not to get about that?0 -
Liftng4Lis wrote: »Liftng4Lis wrote: »
You can muscle gain in certain areas
With the exception of newbie gains, you'll not be building muscle in a deficit. Again, as you lose fat, the muscle underneath will be revealed.
Yeah, that's what toning is right? Weight loss + muscle gain. So toning an area is losing weight everywhere but targeting an area for muscle giving it a 'toned' look...
No not the same thing. As you can't really lose fat and gain muscle at the same time. What you want to do is lower fat and maintain muscle mass. Tone, I guess means some muscle definition? which will come from maintaining muscle and losing fat.0 -
Liftng4Lis wrote: »Liftng4Lis wrote: »
You can muscle gain in certain areas
With the exception of newbie gains, you'll not be building muscle in a deficit. Again, as you lose fat, the muscle underneath will be revealed.
Yeah, that's what toning is right? Weight loss + muscle gain. So toning an area is losing weight everywhere but targeting an area for muscle giving it a 'toned' look...
Yes, you can target specific muscle groups that would like to train. You won't really build them while cutting though. Some sort of resistance training will help to preserve the muscle you have, so it can't hurt to start early. If you don't want to lift, then just start doing body weight exercises.0 -
janejellyroll wrote: »Liftng4Lis wrote: »
You can muscle gain in certain areas
Sure, but if the muscles are covered by fat, it probably won't give you the look you desire. You would just have muscles under fat, not a "spot reduction."
I wasn't asking for a spot reduction, but spot areas to have a more 'toned' look
I'm not sure what the difference between "spot reduction" and wanting to have a "spot area" is. But either way, you can't target a specific area for fat loss.
I wasn't asking a target for fat loss? I literally never asked that and got told my 3 different people I can't. I'm asking for a certain area to have a toned look. Which is possible through weight loss allover and adequate muscle gain in that area. I don't understand what's not to get about that?
You will not gain muscle while you lose fat... you can maintain muscle while losing fat, or lose muscle while losing fat or gain muscle while gaining fat0 -
janejellyroll wrote: »Liftng4Lis wrote: »
You can muscle gain in certain areas
Sure, but if the muscles are covered by fat, it probably won't give you the look you desire. You would just have muscles under fat, not a "spot reduction."
I wasn't asking for a spot reduction, but spot areas to have a more 'toned' look
I'm not sure what the difference between "spot reduction" and wanting to have a "spot area" is. But either way, you can't target a specific area for fat loss.
I wasn't asking a target for fat loss? I literally never asked that and got told my 3 different people I can't. I'm asking for a certain area to have a toned look. Which is possible through weight loss allover and adequate muscle gain in that area. I don't understand what's not to get about that?[/quote]
If multiple people are giving you an answer that you don't think matches your question, it may be in how you're phrasing your questions. I'm not sure what you mean when you say you want to have a "spot area." Part of the problem is that "tone" is a pretty meaningless word. If you mean you want to have less body fat, then a calorie deficit and cardio should help you meet your goals. If you want to build certain muscles, then incorporate resistance training into your routine -- but it is usually not possible to build muscle while in a calorie deficit.0 -
janejellyroll wrote: »
If multiple people are giving you an answer that you don't think matches your question, it may be in how you're phrasing your questions. I'm not sure what you mean when you say you want to have a "spot area." Part of the problem is that "tone" is a pretty meaningless word. If you mean you want to have less body fat, then a calorie deficit and cardio should help you meet your goals. If you want to build certain muscles, then incorporate resistance training into your routine -- but it is usually not possible to build muscle while in a calorie deficit.
You can do squats and it targets legs and bum. crunches, leg raises etc target abs. That's all I meant...0 -
janejellyroll wrote: »
If multiple people are giving you an answer that you don't think matches your question, it may be in how you're phrasing your questions. I'm not sure what you mean when you say you want to have a "spot area." Part of the problem is that "tone" is a pretty meaningless word. If you mean you want to have less body fat, then a calorie deficit and cardio should help you meet your goals. If you want to build certain muscles, then incorporate resistance training into your routine -- but it is usually not possible to build muscle while in a calorie deficit.
You can do squats and it targets legs and bum. crunches, leg raises etc target abs. That's all I meant...
Those will target those muscles. It won't cause more fat loss to those areas, which is what I think you meant by "toning." If it wasn't, then I am unsure what "toning" or "spot area" means.0 -
janejellyroll wrote: »Liftng4Lis wrote: »
You can muscle gain in certain areas
Sure, but if the muscles are covered by fat, it probably won't give you the look you desire. You would just have muscles under fat, not a "spot reduction."
I wasn't asking for a spot reduction, but spot areas to have a more 'toned' look
I'm not sure what the difference between "spot reduction" and wanting to have a "spot area" is. But either way, you can't target a specific area for fat loss.
I wasn't asking a target for fat loss? I literally never asked that and got told my 3 different people I can't. I'm asking for a certain area to have a toned look. Which is possible through weight loss allover and adequate muscle gain in that area. I don't understand what's not to get about that?
You will not gain muscle while you lose fat... you can maintain muscle while losing fat, or lose muscle while losing fat or gain muscle while gaining fat
That's such a nitpicky answer, but thankyou for correcting me on it.0 -
I am in the same boat as you, Try Kayla itsines bbg guides. They're really effective high intensity interval training workouts that only take a half hour and everyone seems to get pretty significant results. kaylaitsines.com/guides0
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janejellyroll wrote: »janejellyroll wrote: »
If multiple people are giving you an answer that you don't think matches your question, it may be in how you're phrasing your questions. I'm not sure what you mean when you say you want to have a "spot area." Part of the problem is that "tone" is a pretty meaningless word. If you mean you want to have less body fat, then a calorie deficit and cardio should help you meet your goals. If you want to build certain muscles, then incorporate resistance training into your routine -- but it is usually not possible to build muscle while in a calorie deficit.
You can do squats and it targets legs and bum. crunches, leg raises etc target abs. That's all I meant...
Those will target those muscles. It won't cause more fat loss to those areas, which is what I think you meant by "toning." If it wasn't, then I am unsure what "toning" or "spot area" means.
Like I said above, just gain or maintain muscle in those areas whilst I'm losing...
My idea of toning has nothing to do with targeted weight loss, and I listened to what you said first about toning not exactly being a thing. Although I read from that that toning is a thing and it's just losing weight, and then training to have optimal muscle.0 -
It's really easy to think I'm going to exercise this area because this is the area I want to improve my muscles in
However you're a newbie, I assume, and really it takes years to work up to the stage where your body fat % and musculature is at a point that will benefit from isolation exercises
The best thing you can do, in my opinion, is focus on compound lifts ...sure you want to do shed loads of squats cos well squats rock and throw in lunges whilst eating at a defecit ...because it's about getting your bf down...and whilst you eat in a defecit you are trying to preserve your musculature (you won't be gaining, beyond some minor newbie gains)
But if you think I'll do 100s of crunches and have fabulous abs... It doesn't work like that
As @usmcmp (who has amazing abs) says ": Losing fat is like trying to dry out a sponge. You can't dry a corner while the rest of it is still wet. You won't magically lose belly fat or thigh fat or any other fat. It will come off where it wants to. Keep working at it! It is possible!"0 -
It's really easy to think I'm going to exercise this area because this is the area I want to improve my muscles in
However you're a newbie, I assume, and really it takes years to work up to the stage where your body fat % and musculature is at a point that will benefit from isolation exercises
The best thing you can do, in my opinion, is focus on compound lifts ...sure you want to do shed loads of squats cos well squats rock and throw in lunges whilst eating at a defecit ...because it's about getting your bf down...and whilst you eat in a defecit you are trying to preserve your musculature (you won't be gaining, beyond some minor newbie gains)
But if you think I'll do 100s of crunches and have fabulous abs... It doesn't work like that
As @usmcmp (who has amazing abs) says ": Losing fat is like trying to dry out a sponge. You can't dry a corner while the rest of it is still wet. You won't magically lose belly fat or thigh fat or any other fat. It will come off where it wants to. Keep working at it! It is possible!"
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