Toning up to loose weight ..?
novavaux
Posts: 1 Member
Hello~
So at the moment I think I have a decent amount of muscle under my fat, but I'm far from strong or toned.
What I want to do is tone up, but I was wondering if it is better to loose the weight first or can I do both simultaneously?
My current lifestyle
I've cut down calorie intake to 1500 (I use to eat ALOT haha)
But on the days I go gym, I eat an extra 300-500 cals of protein and the good fats ..
I can't stand cardio.. I can run about 10mins max before breaking down, I do the cross trainer usually as my warm up for about 10 mins, then depending on how I feel I do a full body weights session,
12-15 reps X 3 sets, per muscle group etc.
all at different weights but to their maximum.
Like for example, today;
Shoulder press, seated row, triceps extent ion, curls, bench press, plank, push-ups, deadlifts and squats.
Then the next work out session would start from the feet up with less upper body work.
Sort of like a split training but still cover full body.
Do you think, if I keep lifting weights in aims of toning up, i can loose the fat? Or should I dedicate some days to fat loss?
I'd much rather lift weights than run hahha
So at the moment I think I have a decent amount of muscle under my fat, but I'm far from strong or toned.
What I want to do is tone up, but I was wondering if it is better to loose the weight first or can I do both simultaneously?
My current lifestyle
I've cut down calorie intake to 1500 (I use to eat ALOT haha)
But on the days I go gym, I eat an extra 300-500 cals of protein and the good fats ..
I can't stand cardio.. I can run about 10mins max before breaking down, I do the cross trainer usually as my warm up for about 10 mins, then depending on how I feel I do a full body weights session,
12-15 reps X 3 sets, per muscle group etc.
all at different weights but to their maximum.
Like for example, today;
Shoulder press, seated row, triceps extent ion, curls, bench press, plank, push-ups, deadlifts and squats.
Then the next work out session would start from the feet up with less upper body work.
Sort of like a split training but still cover full body.
Do you think, if I keep lifting weights in aims of toning up, i can loose the fat? Or should I dedicate some days to fat loss?
I'd much rather lift weights than run hahha
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Replies
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Good news. You are better off lifting weights anyways. I would recommend following a reputable plan like stronglifts, or 5-3-1. You can loose some weight and work on your strength and muscle tone at the same time.
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Here is a tip you probley know already.. Eat less calories. If you eat less calories than this amount ( your calorie body maintaince level) , something awesome happens. Your body realizes that it doesn’t have enough calories to burn for energy, so it burns your own stored body fat for energy instead. This is how weight loss happens. Also this is a key foundation to toning up. You have muscle just need to burn that fat off that is on top of it... All the weight lifting and gym work is more geared for bulking up muscle mass. For toning up focus on cardio work out such as running or other activities that will burn calories..Also eat proteins will help. Start by lowering your calorie count by 20% of your body weight which should typically be .05-1 pound a week. And keep up the cardio work. Before you know it you will loose weight and look toned and fit... Any other questions let me know..2
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FitnReady74 wrote: »Here is a tip you probley know already.. Eat less calories. If you eat less calories than this amount ( your calorie body maintaince level) , something awesome happens. Your body realizes that it doesn’t have enough calories to burn for energy, so it burns your own stored body fat for energy instead. This is how weight loss happens. Also this is a key foundation to toning up. You have muscle just need to burn that fat off that is hidden it... All the weight lifting, gym work out will not get you there. Better to do more cardiovascular such as running or other activities that will burn calories..Also eat proteins will help also. Start by lowering your calorie count by 20% of your body weight which should typically be 1-2 pounds a week. And keep up the cardio work. Before you know it you will loose weight and look toned and fit... Any other questions let me know..
Can you please explain the bolded? How would the OP "not get there" lifting weights in a deficit? That's basically exactly how you get there....
OP, here's the deal. Make sure your logging is on point so you have a modist deficit. At that point do cardio for heart health (and if you like it), and then as was said above find a reputable progressive overload lifting program.
When we eat in a deficit we lose water, fat, AND muscle. You may be muscular under the fat, but if you eat at too steep of deficit and don't add in some progressive overload you'll lose weight but some of that will be from LBM (muscle). So, even though you've lost weight your BF% may not change much.
Where as if you add in a progressive lifting program with your deficit (and cardio) you're working to maintain muscle so most of your weight loss comes from water and fat. It's possible that you may not lose weight as fast, but it's quite possible that you'll lose BF% faster, so what you're doing is efficiently burning the fat covering the muscles you have so you reveal them and improve your "tone".
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I'd like to add that you need to be careful about eating 300-500 calories extra on workout days. If your workouts are mostly lifting, you won't burn that many calories and may end up going over your calorie goal.7
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FitnReady74 wrote: »Here is a tip you probley know already.. Eat less calories. If you eat less calories than this amount ( your calorie body maintaince level) , something awesome happens. Your body realizes that it doesn’t have enough calories to burn for energy, so it burns your own stored body fat for energy instead. This is how weight loss happens. Also this is a key foundation to toning up. You have muscle just need to burn that fat off that is hidden it... All the weight lifting, gym work out will not get you there. Better to do more cardiovascular such as running or other activities that will burn calories..Also eat proteins will help also. Start by lowering your calorie count by 20% of your body weight which should typically be 1-2 pounds a week. And keep up the cardio work. Before you know it you will loose weight and look toned and fit... Any other questions let me know..
Can you please explain the bolded? How would the OP "not get there" lifting weights in a deficit? That's basically exactly how you get there....
OP, here's the deal. Make sure your logging is on point so you have a modist deficit. At that point do cardio for heart health (and if you like it), and then as was said above find a reputable progressive overload lifting program.
When we eat in a deficit we lose water, fat, AND muscle. You may be muscular under the fat, but if you eat at too steep of deficit and don't add in some progressive overload you'll lose weight but some of that will be from LBM (muscle). So, even though you've lost weight your BF% may not change much.
Where as if you add in a progressive lifting program with your deficit (and cardio) you're working to maintain muscle so most of your weight loss comes from water and fat. It's possible that you may not lose weight as fast, but it's quite possible that you'll lose BF% faster, so what you're doing is efficiently burning the fat covering the muscles you have so you reveal them and improve your "tone".
Thank you. I'm glad someone said real facts so that didn't have to. OP just so you know, I've lost 10lbs in 2.5 months only lifting weights, I haven't done a single minute of cardio. As long as you're in a deficit it doesn't matter how you get there. Just ensure you're lifting progressively so that you're body retains muscle mass.
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DancingMoosie wrote: »I'd like to add that you need to be careful about eating 300-500 calories extra on workout days. If your workouts are mostly lifting, you won't burn that many calories and may end up going over your calorie goal.
So true
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I'll just do a quick rundown of what I've been doing. I love weights too, and am not a huge cardio fan. I stuck to my deficit, because without that...no weight is coming off. I picked a strength training program and started doing that 3-4xs/wk. I don't love cardio but think it does have its place for overall health, so about twice a week I would walk/jog for a half hour or so.
Doing this (primarily lifting and watching my diet...with minimal cardio) I lost 40lbs, 20 inches, and my body fat has gone from around 30% to low 20's. In the past I had always dieted and done cardio, and wound up thin but very soft/jiggly all over. This time I switched to more weights, and I got leaner and a lot more firm overall.
So in answer to your question...yes you can drop fat and start tightening everything up with the weights and deficit. I really would choose a beginner training program because it will give you a nice outline to follow so you keep progressing. Good luck!!!
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I hate cardio that is not sport related. I weight train, sometimes I'll do circuit training. You loose weight with your diet, exercise is for overall health.2
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RGv-2 I disagree.. I tried that route, and was not satisfied with the results. All it accomplished was wasting my time at a gym lifting weights...
Basically..what ever works for you stick with it.. Some learn the hard way others know what works. For me I stop lifting weights and have been focused on MMA based circuit training, push ups, planks, and cardio such as running mountains. I lowered my calorie intake to hit a certain body weight i need and do cardio to burn the fat and peak my endurance.. I look great and feel fantastic. Any one recreationally lifting weights going to the gym can not do what I am doing currently. That's the difference between I and most people, they work out because they want to. I do it cause it pays the bills and I need to. Big difference..Good luck in the gym..0 -
Lots of good advice here. I will add that I'm not a huge fan of cardio either, but I find that I don't mind it in the form of hiking (trails, hills, stairs). The great outdoors is a great motivator, and I'm taking advantage of the good weather when and while I can. I also do body weight exercises and resistance training.5
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It comes down to what a person wants to accomplish. Also genetics is a factor in one's ability to tone/lose weight or add muscle mass. I myself have always had good muscle tone and I am natually athletic also. So my genetics helped me accomplish being able to build muscle mass or in my case tone up quicker than someone who is not..Most people are not genetically gifted and really have to work hard... spend countless hours at the gym take supplements etc.. Glad I didn't have too.... It's all natural for me. Good luck..0
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FitnReady74 wrote: »RGv-2 I disagree.. I tried that route, and was not satisfied with the results. All it accomplished was wasting my time at a gym lifting weights...
Basically..what ever works for you stick with it.. Some learn the hard way others know what works. For me I stop lifting weights and have been focused on MMA based circuit training, push ups, planks, and cardio such as running mountains. I lowered my calorie intake to hit a certain body weight i need and do cardio to burn the fat and peak my endurance.. I look great and feel fantastic. Any one recreationally lifting weights going to the gym can not do what I am doing currently. That's the difference between I and most people, they work out because they want to. I do it cause it pays the bills and I need to. Big difference..Good luck in the gym..
That's fine if you disagree with myself and @jessef593 but that doesn't change the science.
What I laid out;
Moderate Deficit + Cardio (for heart health and so you can eat moar) + a progressive overload program (to maintain muscle so you lose mainly water and fat) = the most efficient way to lower BF% while maintaining the muscle you already have. It's basic recomp 101.
Also, the body weight stuff that you're doing can also equate to a progressive overload program, you're just going about it a different way.
An aside: I started in the gym because I needed to and because it paid the bills / paid for college. Not sure what that has to do with anything, but since you pointed it out I figured I might as well too.
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I can honestly say I have never lost weight on cardio alone. I first started lifting in High School. I watched what I ate and read every body building magazine I could find. Seeing as we did not have internet back then. I did play sports recreationally. I was very active while in the service, but I ate like *kitten* and drank a lot. Fast forward and I was diagnosed with progressive spinal arthritis. I pretty much gave up on everything. I started working with a trainer, mostly for the nutritional help, and I have had great success. I have lost 27 lbs. and roughly 6-7% body fat. I don't do much cardio either. The biggest thing that changed was my diet.0
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I can honestly say I have never lost weight on cardio alone. I first started lifting in High School. I watched what I ate and read every body building magazine I could find. Seeing as we did not have internet back then. I did play sports recreationally. I was very active while in the service, but I ate like *kitten* and drank a lot. Fast forward and I was diagnosed with progressive spinal arthritis. I pretty much gave up on everything. I started working with a trainer, mostly for the nutritional help, and I have had great success. I have lost 27 lbs. and roughly 6-7% body fat. I don't do much cardio either. The biggest thing that changed was my diet.
Not to hijack the OP's post but I too have arthritis in my spine. Weight lifting has been a godsend. By strengthening my core and my back (very slowly I might add) I have eliminated all of my pain.
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I can honestly say I have never lost weight on cardio alone. I first started lifting in High School. I watched what I ate and read every body building magazine I could find. Seeing as we did not have internet back then. I did play sports recreationally. I was very active while in the service, but I ate like *kitten* and drank a lot. Fast forward and I was diagnosed with progressive spinal arthritis. I pretty much gave up on everything. I started working with a trainer, mostly for the nutritional help, and I have had great success. I have lost 27 lbs. and roughly 6-7% body fat. I don't do much cardio either. The biggest thing that changed was my diet.
Not to hijack the OP's post but I too have arthritis in my spine. Weight lifting has been a godsend. By strengthening my core and my back (very slowly I might add) I have eliminated all of my pain.
It has helped, but I still have pain. Some days better than others.0 -
I hate the term "toning up". It immediately makes me think of some poor woman at the gym doing 700 curls with a 2lb dumbbell trying to "tone" her arms.
You don't tone up muscle. You build muscle through progressive overload training and you reveal that muscle by stripping away body fat. You don't tone them.
OP, I'm not a huge fan of cardio either. I do a good 30min walk up and down hill every morning and lift 3x a week. There are some great programs for beginner lifters, Stronglifts is my personal fav, but starting strength or 5-3-1 are also good.
Cardio is important for a healthy cardiovascular system but to really change the way your body looks, strength training is the only way to go.2 -
That's great you guys keep doing what you think works best for you.. Very few have the genetics to bulk up or stay fit ( not using tone) naturally. I have the genetics so it's easy for me...Just remember to lift weights with proper form...
Thanks for all your comments... Good luck...0 -
I'm also lifting weight with minimal cardiovascular, my question is I'm 9st and eating approx 1200 calories a day and haven't lost any weight in weeks, what should my calories be, I'm 5ft 3.?0
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FitnReady74 wrote: »That's great you guys keep doing what you think works best for you.. Very few have the genetics to bulk up or stay fit ( not using tone) naturally. I have the genetics so it's easy for me...Just remember to lift weights with proper form...
Thanks for all your comments... Good luck...
I just want to take a second to say that the bolded is a full load of bison feces.
Anyone who applies themselves, works hard and eats well can have a great physique and keep it.
It may take superior genetics to be a world class athlete but you don't need luck of the draw to build muscle, lose fat and get in great shape.
Fitness isn't determined by lineage. It's determined by lifestyle.7 -
OP, if you want a better body composition just stick to your deficit, eat high protein, and do a weight training program that has you hitting a progressive overload. I wouldn't make up your own.1
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See the difference between me and you is that I don't claim to have superior genetics. I know I'm average. When you claim to have superior genetics we expect to see someone who is ripped and your profile photo is not an example of that.1
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OP, I really hate that others highjaked your thread. I hope you did or can find a solution from others posts as to how and what you need to proceed to reach your goals such as what @arditarose advised. +1 on what she posted! 1
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uniquewildwoodfurniture wrote: »I'm also lifting weight with minimal cardiovascular, my question is I'm 9st and eating approx 1200 calories a day and haven't lost any weight in weeks, what should my calories be, I'm 5ft 3.?
I suggest you make your own thread. Also...MFP tells you how many calories to eat. It's the whole point of the app. You could start there.
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FitnReady74 wrote: »Here is a tip you probley know already.. Eat less calories. If you eat less calories than this amount ( your calorie body maintaince level) , something awesome happens. Your body realizes that it doesn’t have enough calories to burn for energy, so it burns your own stored body fat for energy instead. This is how weight loss happens. Also this is a key foundation to toning up. You have muscle just need to burn that fat off that is hidden it... All the weight lifting, gym work out will not get you there. Better to do more cardiovascular such as running or other activities that will burn calories..Also eat proteins will help also. Start by lowering your calorie count by 20% of your body weight which should typically be 1-2 pounds a week. And keep up the cardio work. Before you know it you will loose weight and look toned and fit... Any other questions let me know..
Can you please explain the bolded? How would the OP "not get there" lifting weights in a deficit? That's basically exactly how you get there....
OP, here's the deal. Make sure your logging is on point so you have a modist deficit. At that point do cardio for heart health (and if you like it), and then as was said above find a reputable progressive overload lifting program.
When we eat in a deficit we lose water, fat, AND muscle. You may be muscular under the fat, but if you eat at too steep of deficit and don't add in some progressive overload you'll lose weight but some of that will be from LBM (muscle). So, even though you've lost weight your BF% may not change much.
Where as if you add in a progressive lifting program with your deficit (and cardio) you're working to maintain muscle so most of your weight loss comes from water and fat. It's possible that you may not lose weight as fast, but it's quite possible that you'll lose BF% faster, so what you're doing is efficiently burning the fat covering the muscles you have so you reveal them and improve your "tone".
This!
Op you don't have to do tons of cardio if don't like it. I don't do any at the gym anymore . I used to but realized that I could still get the physique that I desired without cardio.
Find yourself a lifting program! If you'd like, I could send you some suggestions. I started with nrolfw but there's many to pick from!
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Btw @FitnReady74 I am chronically ill with severe fistulizing Crohn's. I am on chemo for the rest of my life. I have chronic pain, extreme fatigue and on bad days I am in the bathroom 30+ times. My diet is far from ideal because I can not digest fiber, most fruits and vegetables, nuts, seeds and legumes without extreme negative consequences. I am not medically cleared for cardio other than walking. I have been on high dose Prednisone that kills your muscles and have lots of negative effects. I almost died and was basically bed bound for 10 months. It's a miracle that I am even a little consistent with lifting. Most people in my condition can not train as hard as I do but I am determined to do my best because I love it. My rest days comprise of sleeping as my body can not handle much activity. In the last 3 months I have had to take 5 weeks off (not all at once) because despite my efforts I just could not handle it because I am immunosuppressed and have been dealing with non stop infections and antibiotics). I am not bragging as I am a humble person, my lifting numbers aren't amazing (over body weight squat, 1.5x bw deadlift, 1-2 bw neutral grip pullups, close to bodyweight rows) and I am not ripped but I don't look like I don't workout and infact my bf% (20), muscle mass and lifting numbers are pretty good all things considered.6
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I am a woman who eats like a grown *kitten* man and I am losing centimeters. I mainly lift and hike. We're talking about a minimum of 2500 to 3000 calories a day. I'm 63kg and 1.63m. I could probably cut on 2000 calories a day. #justputtingitoutthere #fuelthatbody0
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uniquewildwoodfurniture wrote: »I'm also lifting weight with minimal cardiovascular, my question is I'm 9st and eating approx 1200 calories a day and haven't lost any weight in weeks, what should my calories be, I'm 5ft 3.?
I would follow the advice of arditarose and create your own thread. Give your stats and all other info and I'm sure plenty of people would be happy to help you out. After creating a thread, open your diary to public so we can try to pinpoint your issue.0
This discussion has been closed.
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