Tone or lose weight?
Anonymous_fiend
Posts: 196 Member
Possible skinnyfat. I'm less than 10 lbs from my goal weight but am no where near how I want to look. I hold fat in my face, stomach, and thighs which makes me look a size or two bigger. I'm 5'3 110 and 22. Also a size 2 with a small frame. I do cardio 3-4x a week and incorporate occasional strengthening. Should I focus on strengthening? I keep a 1200 net cal diet since I gain weight on even 1600. But the results are mostly on the scale not mirror. I know I need to tone up some to reach my ideal body since I want to build my glutes. How do I get rid of my baby face/extra facial fat? Am I carrying extra weight over my body or is this a question for the fitness forum?
http://m.imgur.com/gallery/h9Nmo
(Photos for reference)
http://m.imgur.com/gallery/h9Nmo
(Photos for reference)
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Replies
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Since you're already near the bottom of a healthy weight, it's probably time for a body recomposition. Eat at maintenance and if you aren't yet, start working through a progressive lifting routine.11
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You definitely do not need to lose weight.
Start some form of strength/resistance training. That can be anything from bodyweight exercises on up to joining a gym and working with weights.
And I agree with MeganAM89, as a former member of the fuller face club. Nothing but time is going to take care of what you aren't happy with in your face. Well, time and gravity.
Trust me, you're being your own worst critic. Your face looks lovely.9 -
This story at Nerd Fitness might be inspiring: https://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
The lesson for a toned look, learn to lift heavy, and be prepared to do the carefully planned eating that it will require.4 -
This story at Nerd Fitness might be inspiring: https://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
The lesson for a toned look, learn to lift heavy, and be prepared to do the carefully planned eating that it will require.
Interesting article. I've noticed I'm not too off in the eating part vs what she eats but our workouts are different. My biggest workout fear is that I'll bulk up or lose curves. I'm trying to build some glutes and tighten my stomach/thighs and if possible build instead of lose my chest. That way I'll appear thin but curvy. Would that be possible with lifting? Heavy small reps or lighter but more reps?1 -
miritikvah wrote: »This story at Nerd Fitness might be inspiring: https://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
The lesson for a toned look, learn to lift heavy, and be prepared to do the carefully planned eating that it will require.
Interesting article. I've noticed I'm not too off in the eating part vs what she eats but our workouts are different. My biggest workout fear is that I'll bulk up or lose curves. I'm trying to build some glutes and tighten my stomach/thighs and if possible build instead of lose my chest. That way I'll appear thin but curvy. Would that be possible with lifting? Heavy small reps or lighter but more reps?
You will not bulk up. That is literally the biggest misconception about weight lifting. Bulking up requires a lot of work and eating in a surplus.
A progressive lifting program is what you want. Low to medium reps with increasing weight. Strong Lifts 5x5 and Strong Curves are highly recommended.
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vespiquenn wrote: »miritikvah wrote: »This story at Nerd Fitness might be inspiring: https://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
The lesson for a toned look, learn to lift heavy, and be prepared to do the carefully planned eating that it will require.
Interesting article. I've noticed I'm not too off in the eating part vs what she eats but our workouts are different. My biggest workout fear is that I'll bulk up or lose curves. I'm trying to build some glutes and tighten my stomach/thighs and if possible build instead of lose my chest. That way I'll appear thin but curvy. Would that be possible with lifting? Heavy small reps or lighter but more reps?
You will not bulk up. That is literally the biggest misconception about weight lifting. Bulking up requires a lot of work and eating in a surplus.
A progressive lifting program is what you want. Low to medium reps with increasing weight. Strong Lifts 5x5 and Strong Curves are highly recommended.
In your profile pic I saw your progress and am inspired. Other than what you suggested is there anything else you recommend? How long did it take?0 -
vespiquenn wrote: »miritikvah wrote: »This story at Nerd Fitness might be inspiring: https://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
The lesson for a toned look, learn to lift heavy, and be prepared to do the carefully planned eating that it will require.
Interesting article. I've noticed I'm not too off in the eating part vs what she eats but our workouts are different. My biggest workout fear is that I'll bulk up or lose curves. I'm trying to build some glutes and tighten my stomach/thighs and if possible build instead of lose my chest. That way I'll appear thin but curvy. Would that be possible with lifting? Heavy small reps or lighter but more reps?
You will not bulk up. That is literally the biggest misconception about weight lifting. Bulking up requires a lot of work and eating in a surplus.
A progressive lifting program is what you want. Low to medium reps with increasing weight. Strong Lifts 5x5 and Strong Curves are highly recommended.
I would also recommend Strong Curves if it's glute building you're looking for. It won't happen overnight but it's definitely a great program2 -
Skinny fat is the correct verdict. With the proper training you'll probably look 10 lbs slimmer than now and be at 130 lb.3
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miritikvah wrote: »vespiquenn wrote: »miritikvah wrote: »This story at Nerd Fitness might be inspiring: https://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
The lesson for a toned look, learn to lift heavy, and be prepared to do the carefully planned eating that it will require.
Interesting article. I've noticed I'm not too off in the eating part vs what she eats but our workouts are different. My biggest workout fear is that I'll bulk up or lose curves. I'm trying to build some glutes and tighten my stomach/thighs and if possible build instead of lose my chest. That way I'll appear thin but curvy. Would that be possible with lifting? Heavy small reps or lighter but more reps?
You will not bulk up. That is literally the biggest misconception about weight lifting. Bulking up requires a lot of work and eating in a surplus.
A progressive lifting program is what you want. Low to medium reps with increasing weight. Strong Lifts 5x5 and Strong Curves are highly recommended.
In your profile pic I saw your progress and am inspired. Other than what you suggested is there anything else you recommend? How long did it take?
Between those two pictures was about 8 months of heavy lifting and a small deficit (.5lb per week). All I can recommended is to get on a program and be consistent. I also eat approximately 1800-2200 calories a day, but I'm taller and heavier than you at 5'9" and 155lbs. It took a lot of trial and error to find where the sweet spot for intake was.
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vespiquenn wrote: »miritikvah wrote: »This story at Nerd Fitness might be inspiring: https://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
The lesson for a toned look, learn to lift heavy, and be prepared to do the carefully planned eating that it will require.
Interesting article. I've noticed I'm not too off in the eating part vs what she eats but our workouts are different. My biggest workout fear is that I'll bulk up or lose curves. I'm trying to build some glutes and tighten my stomach/thighs and if possible build instead of lose my chest. That way I'll appear thin but curvy. Would that be possible with lifting? Heavy small reps or lighter but more reps?
You will not bulk up. That is literally the biggest misconception about weight lifting. Bulking up requires a lot of work and eating in a surplus.
A progressive lifting program is what you want. Low to medium reps with increasing weight. Strong Lifts 5x5 and Strong Curves are highly recommended.
^This.. I am actually bulking (for the second time) and still nowhere near bulky.
Follow a strength training program and eat at maintenance3 -
miritikvah wrote: »This story at Nerd Fitness might be inspiring: https://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
The lesson for a toned look, learn to lift heavy, and be prepared to do the carefully planned eating that it will require.
Interesting article. I've noticed I'm not too off in the eating part vs what she eats but our workouts are different. My biggest workout fear is that I'll bulk up or lose curves. I'm trying to build some glutes and tighten my stomach/thighs and if possible build instead of lose my chest. That way I'll appear thin but curvy. Would that be possible with lifting? Heavy small reps or lighter but more reps?
If only it were easy to "bulk up". That takes years of work, dedication, a bunch of protein, etc. Many girls do the "I'm afraid I'll get too muscular" when the truth is that most of us wouldn't have the dedication it takes to reach that level. You won't turn into the hulk, so if you want to tone, hit those weights!
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And I'm going to speak up in a very, very small voice here. If you find out that heavy lifting isn't your thing, there are other ways to "tone" up. Progressive resistance is key, not necessarily just heavy loads. You can obtain that with bodyweight programs with increasing difficulty, or even medium loads and high repetitions (which is my preference).
There are a couple of options available to you. I know everyone on these boards is thrilled with the results they've had with barbell programs, but we need to talk about other options for people because what happens when someone gets under the barbell and goes... um... this is just not for me?11 -
OP, here is a link to lifting programs, including Strong Curves which seems to be the program you should follow: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
I would also recommend recomping with a good progressive overload resistance program. To touch on what @GottaBurnEmAll mentioned, you actually don't have to follow a lifting program, but progressive resistance key. This means you need to keep increase volume (resistance, reps, sets, etc..) and force your body to get stronger. Having said that, if you are looking to optimize results, a barbell program is much easier to achieve that.1 -
miritikvah wrote: »This story at Nerd Fitness might be inspiring: https://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
The lesson for a toned look, learn to lift heavy, and be prepared to do the carefully planned eating that it will require.
Interesting article. I've noticed I'm not too off in the eating part vs what she eats but our workouts are different. My biggest workout fear is that I'll bulk up or lose curves. I'm trying to build some glutes and tighten my stomach/thighs and if possible build instead of lose my chest. That way I'll appear thin but curvy. Would that be possible with lifting? Heavy small reps or lighter but more reps?
This next picture shows the progress of one woman. On the left, she's at her goal weight. On the right (+14 pounds of muscle later) after a recomp using a progressive lifting program. I doubt anyone would call her "bulky."
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GottaBurnEmAll wrote: »And I'm going to speak up in a very, very small voice here. If you find out that heavy lifting isn't your thing, there are other ways to "tone" up. Progressive resistance is key, not necessarily just heavy loads. You can obtain that with bodyweight programs with increasing difficulty, or even medium loads and high repetitions (which is my preference).
There are a couple of options available to you. I know everyone on these boards is thrilled with the results they've had with barbell programs, but we need to talk about other options for people because what happens when someone gets under the barbell and goes... um... this is just not for me?
Yeah I find med loads and high reps easier (at least while I'm a beginner). I just got the strong curves book on your guys opinion and start hopefully tomorrow
. Thanks 1 -
Eat at maintenance and lift weights.3
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miritikvah wrote: »GottaBurnEmAll wrote: »And I'm going to speak up in a very, very small voice here. If you find out that heavy lifting isn't your thing, there are other ways to "tone" up. Progressive resistance is key, not necessarily just heavy loads. You can obtain that with bodyweight programs with increasing difficulty, or even medium loads and high repetitions (which is my preference).
There are a couple of options available to you. I know everyone on these boards is thrilled with the results they've had with barbell programs, but we need to talk about other options for people because what happens when someone gets under the barbell and goes... um... this is just not for me?
Yeah I find med loads and high reps easier (at least while I'm a beginner). I just got the strong curves book on your guys opinion and start hopefully tomorrow. Thanks
The beginning exercises in Strong Curves are great. A lot of them are just body weight or dumbbells and the book has an index of substitute moves if you don't particularly want to do one of the exercises given. It sounds like you'll get along with the program just fine.3 -
miritikvah wrote: »GottaBurnEmAll wrote: »And I'm going to speak up in a very, very small voice here. If you find out that heavy lifting isn't your thing, there are other ways to "tone" up. Progressive resistance is key, not necessarily just heavy loads. You can obtain that with bodyweight programs with increasing difficulty, or even medium loads and high repetitions (which is my preference).
There are a couple of options available to you. I know everyone on these boards is thrilled with the results they've had with barbell programs, but we need to talk about other options for people because what happens when someone gets under the barbell and goes... um... this is just not for me?
Yeah I find med loads and high reps easier (at least while I'm a beginner). I just got the strong curves book on your guys opinion and start hopefully tomorrow. Thanks
Med load/high reps are easier for what? Lifting heavy is supposed to be hard, as the goal is to force your body to be stronger and force your muscle to grow. In general, if your goal is to cut fat and build your muscle, it shouldn't be easy. Starting light in the beginning is critical while you get form down, but you should still struggle the last few reps.6 -
miritikvah wrote: »GottaBurnEmAll wrote: »And I'm going to speak up in a very, very small voice here. If you find out that heavy lifting isn't your thing, there are other ways to "tone" up. Progressive resistance is key, not necessarily just heavy loads. You can obtain that with bodyweight programs with increasing difficulty, or even medium loads and high repetitions (which is my preference).
There are a couple of options available to you. I know everyone on these boards is thrilled with the results they've had with barbell programs, but we need to talk about other options for people because what happens when someone gets under the barbell and goes... um... this is just not for me?
Yeah I find med loads and high reps easier (at least while I'm a beginner). I just got the strong curves book on your guys opinion and start hopefully tomorrow. Thanks
Med load/high reps are easier for what? Lifting heavy is supposed to be hard, as the goal is to force your body to be stronger and force your muscle to grow. In general, if your goal is to cut fat and build your muscle, it shouldn't be easy. Starting light in the beginning is critical while you get form down, but you should still struggle the last few reps.
They're easier to not injure myself as I try to figure out how to do the exercise and while I work on my form. I'm prone to getting hurt while working out my pushing myself too hard or poor form (usually both at once). Using bodyweight and lighter weights is where I'm at now. I still struggle with the last reps. My muscles are extremely underdeveloped so while I can do cardio, bodyweight exercises are difficult.Some I can't do correctly yet even without weights. Strong curves which I just started, it seems effective as long as don't give up.5 -
miritikvah wrote: »miritikvah wrote: »GottaBurnEmAll wrote: »And I'm going to speak up in a very, very small voice here. If you find out that heavy lifting isn't your thing, there are other ways to "tone" up. Progressive resistance is key, not necessarily just heavy loads. You can obtain that with bodyweight programs with increasing difficulty, or even medium loads and high repetitions (which is my preference).
There are a couple of options available to you. I know everyone on these boards is thrilled with the results they've had with barbell programs, but we need to talk about other options for people because what happens when someone gets under the barbell and goes... um... this is just not for me?
Yeah I find med loads and high reps easier (at least while I'm a beginner). I just got the strong curves book on your guys opinion and start hopefully tomorrow. Thanks
Med load/high reps are easier for what? Lifting heavy is supposed to be hard, as the goal is to force your body to be stronger and force your muscle to grow. In general, if your goal is to cut fat and build your muscle, it shouldn't be easy. Starting light in the beginning is critical while you get form down, but you should still struggle the last few reps.
They're easier to not injure myself as I try to figure out how to do the exercise and while I work on my form. I'm prone to getting hurt while working out my pushing myself too hard or poor form (usually both at once). Using bodyweight and lighter weights is where I'm at now. I still struggle with the last reps. My muscles are extremely underdeveloped so while I can do cardio, bodyweight exercises are difficult.Some I can't do correctly yet even without weights. Strong curves which I just started, it seems effective as long as don't give up.
Makes sense.. its a good idea to do that so you don't get hurt.1 -
miritikvah wrote: »GottaBurnEmAll wrote: »And I'm going to speak up in a very, very small voice here. If you find out that heavy lifting isn't your thing, there are other ways to "tone" up. Progressive resistance is key, not necessarily just heavy loads. You can obtain that with bodyweight programs with increasing difficulty, or even medium loads and high repetitions (which is my preference).
There are a couple of options available to you. I know everyone on these boards is thrilled with the results they've had with barbell programs, but we need to talk about other options for people because what happens when someone gets under the barbell and goes... um... this is just not for me?
Yeah I find med loads and high reps easier (at least while I'm a beginner). I just got the strong curves book on your guys opinion and start hopefully tomorrow. Thanks
Med load/high reps are easier for what? Lifting heavy is supposed to be hard, as the goal is to force your body to be stronger and force your muscle to grow. In general, if your goal is to cut fat and build your muscle, it shouldn't be easy. Starting light in the beginning is critical while you get form down, but you should still struggle the last few reps.
This is interesting to me, because I struggle with my last few reps, even though I tend to work in a higher rep range (8-12, once I hit 12 comfortably over 3 sets, I up the weight so I'm back down to 8). So am I lifting medium? Or what?
I don't even know any more.0 -
GottaBurnEmAll wrote: »miritikvah wrote: »GottaBurnEmAll wrote: »And I'm going to speak up in a very, very small voice here. If you find out that heavy lifting isn't your thing, there are other ways to "tone" up. Progressive resistance is key, not necessarily just heavy loads. You can obtain that with bodyweight programs with increasing difficulty, or even medium loads and high repetitions (which is my preference).
There are a couple of options available to you. I know everyone on these boards is thrilled with the results they've had with barbell programs, but we need to talk about other options for people because what happens when someone gets under the barbell and goes... um... this is just not for me?
Yeah I find med loads and high reps easier (at least while I'm a beginner). I just got the strong curves book on your guys opinion and start hopefully tomorrow. Thanks
Med load/high reps are easier for what? Lifting heavy is supposed to be hard, as the goal is to force your body to be stronger and force your muscle to grow. In general, if your goal is to cut fat and build your muscle, it shouldn't be easy. Starting light in the beginning is critical while you get form down, but you should still struggle the last few reps.
This is interesting to me, because I struggle with my last few reps, even though I tend to work in a higher rep range (8-12, once I hit 12 comfortably over 3 sets, I up the weight so I'm back down to 8). So am I lifting medium? Or what?
I don't even know any more.
You are essentially aiming for hypertrophy. You lose a bit on the strength side but if you find it appropriate to your goals, then its great. Some people do find achieving adequate volume is easier. And some just enjoy it more. I used to gravitate more towards hypertrophy in the past but recently switched to work on strength based programming.
Either way, as long as you are making progressice gains then you should be in a good spot. At some point if you plateau, then you should reevaluate your programming.0 -
GottaBurnEmAll wrote: »miritikvah wrote: »GottaBurnEmAll wrote: »And I'm going to speak up in a very, very small voice here. If you find out that heavy lifting isn't your thing, there are other ways to "tone" up. Progressive resistance is key, not necessarily just heavy loads. You can obtain that with bodyweight programs with increasing difficulty, or even medium loads and high repetitions (which is my preference).
There are a couple of options available to you. I know everyone on these boards is thrilled with the results they've had with barbell programs, but we need to talk about other options for people because what happens when someone gets under the barbell and goes... um... this is just not for me?
Yeah I find med loads and high reps easier (at least while I'm a beginner). I just got the strong curves book on your guys opinion and start hopefully tomorrow. Thanks
Med load/high reps are easier for what? Lifting heavy is supposed to be hard, as the goal is to force your body to be stronger and force your muscle to grow. In general, if your goal is to cut fat and build your muscle, it shouldn't be easy. Starting light in the beginning is critical while you get form down, but you should still struggle the last few reps.
This is interesting to me, because I struggle with my last few reps, even though I tend to work in a higher rep range (8-12, once I hit 12 comfortably over 3 sets, I up the weight so I'm back down to 8). So am I lifting medium? Or what?
I don't even know any more.
You are essentially aiming for hypertrophy. You lose a bit on the strength side but if you find it appropriate to your goals, then its great. Some people do find achieving adequate volume is easier. And some just enjoy it more. I used to gravitate more towards hypertrophy in the past but recently switched to work on strength based programming.
Either way, as long as you are making progressice gains then you should be in a good spot. At some point if you plateau, then you should reevaluate your programming.
Hmmm... that's not my goal. I like my routine, but don't know that I could go heavier. I could try. Should I do that and go to say 6 reps? I am pitifully weak, that's my problem.
Sorry for the thread hijack!0 -
GottaBurnEmAll wrote: »GottaBurnEmAll wrote: »miritikvah wrote: »GottaBurnEmAll wrote: »And I'm going to speak up in a very, very small voice here. If you find out that heavy lifting isn't your thing, there are other ways to "tone" up. Progressive resistance is key, not necessarily just heavy loads. You can obtain that with bodyweight programs with increasing difficulty, or even medium loads and high repetitions (which is my preference).
There are a couple of options available to you. I know everyone on these boards is thrilled with the results they've had with barbell programs, but we need to talk about other options for people because what happens when someone gets under the barbell and goes... um... this is just not for me?
Yeah I find med loads and high reps easier (at least while I'm a beginner). I just got the strong curves book on your guys opinion and start hopefully tomorrow. Thanks
Med load/high reps are easier for what? Lifting heavy is supposed to be hard, as the goal is to force your body to be stronger and force your muscle to grow. In general, if your goal is to cut fat and build your muscle, it shouldn't be easy. Starting light in the beginning is critical while you get form down, but you should still struggle the last few reps.
This is interesting to me, because I struggle with my last few reps, even though I tend to work in a higher rep range (8-12, once I hit 12 comfortably over 3 sets, I up the weight so I'm back down to 8). So am I lifting medium? Or what?
I don't even know any more.
You are essentially aiming for hypertrophy. You lose a bit on the strength side but if you find it appropriate to your goals, then its great. Some people do find achieving adequate volume is easier. And some just enjoy it more. I used to gravitate more towards hypertrophy in the past but recently switched to work on strength based programming.
Either way, as long as you are making progressice gains then you should be in a good spot. At some point if you plateau, then you should reevaluate your programming.
Hmmm... that's not my goal. I like my routine, but don't know that I could go heavier. I could try. Should I do that and go to say 6 reps? I am pitifully weak, that's my problem.
Sorry for the thread hijack!
Hopefully, the OP will find some of this information exchange useful, but what is your goal (strength, aesthetic, weight loss, etc...) how long have you been lifting, and what program are you following? These will largely depend on what program you should be following0 -
GottaBurnEmAll wrote: »GottaBurnEmAll wrote: »miritikvah wrote: »GottaBurnEmAll wrote: »And I'm going to speak up in a very, very small voice here. If you find out that heavy lifting isn't your thing, there are other ways to "tone" up. Progressive resistance is key, not necessarily just heavy loads. You can obtain that with bodyweight programs with increasing difficulty, or even medium loads and high repetitions (which is my preference).
There are a couple of options available to you. I know everyone on these boards is thrilled with the results they've had with barbell programs, but we need to talk about other options for people because what happens when someone gets under the barbell and goes... um... this is just not for me?
Yeah I find med loads and high reps easier (at least while I'm a beginner). I just got the strong curves book on your guys opinion and start hopefully tomorrow. Thanks
Med load/high reps are easier for what? Lifting heavy is supposed to be hard, as the goal is to force your body to be stronger and force your muscle to grow. In general, if your goal is to cut fat and build your muscle, it shouldn't be easy. Starting light in the beginning is critical while you get form down, but you should still struggle the last few reps.
This is interesting to me, because I struggle with my last few reps, even though I tend to work in a higher rep range (8-12, once I hit 12 comfortably over 3 sets, I up the weight so I'm back down to 8). So am I lifting medium? Or what?
I don't even know any more.
You are essentially aiming for hypertrophy. You lose a bit on the strength side but if you find it appropriate to your goals, then its great. Some people do find achieving adequate volume is easier. And some just enjoy it more. I used to gravitate more towards hypertrophy in the past but recently switched to work on strength based programming.
Either way, as long as you are making progressice gains then you should be in a good spot. At some point if you plateau, then you should reevaluate your programming.
Hmmm... that's not my goal. I like my routine, but don't know that I could go heavier. I could try. Should I do that and go to say 6 reps? I am pitifully weak, that's my problem.
Sorry for the thread hijack!
Hopefully, the OP will find some of this information exchange useful, but what is your goal (strength, aesthetic, weight loss, etc...) how long have you been lifting, and what program are you following? These will largely depend on what program you should be following
I'm following a program designed by a trainer at my gym. For reference, it's pretty similar to the M&S dumbbell full body routine, it has slightly different accessories. My goal is strength and aesthetics. I'd like to lose some vanity weight/body fat. I've been strength training in one way or another for two years now, but my training hasn't been consistent until the last six months or so.
I have noted that I am very, very slow to adapt to strength gains in the past. I've read that there might be some genetic (or was it neuro/muscular... forgive me, I just got up) component behind this. I think you already know I'm old, too
And my joints are crap. 0 -
GottaBurnEmAll wrote: »GottaBurnEmAll wrote: »GottaBurnEmAll wrote: »miritikvah wrote: »GottaBurnEmAll wrote: »And I'm going to speak up in a very, very small voice here. If you find out that heavy lifting isn't your thing, there are other ways to "tone" up. Progressive resistance is key, not necessarily just heavy loads. You can obtain that with bodyweight programs with increasing difficulty, or even medium loads and high repetitions (which is my preference).
There are a couple of options available to you. I know everyone on these boards is thrilled with the results they've had with barbell programs, but we need to talk about other options for people because what happens when someone gets under the barbell and goes... um... this is just not for me?
Yeah I find med loads and high reps easier (at least while I'm a beginner). I just got the strong curves book on your guys opinion and start hopefully tomorrow. Thanks
Med load/high reps are easier for what? Lifting heavy is supposed to be hard, as the goal is to force your body to be stronger and force your muscle to grow. In general, if your goal is to cut fat and build your muscle, it shouldn't be easy. Starting light in the beginning is critical while you get form down, but you should still struggle the last few reps.
This is interesting to me, because I struggle with my last few reps, even though I tend to work in a higher rep range (8-12, once I hit 12 comfortably over 3 sets, I up the weight so I'm back down to 8). So am I lifting medium? Or what?
I don't even know any more.
You are essentially aiming for hypertrophy. You lose a bit on the strength side but if you find it appropriate to your goals, then its great. Some people do find achieving adequate volume is easier. And some just enjoy it more. I used to gravitate more towards hypertrophy in the past but recently switched to work on strength based programming.
Either way, as long as you are making progressice gains then you should be in a good spot. At some point if you plateau, then you should reevaluate your programming.
Hmmm... that's not my goal. I like my routine, but don't know that I could go heavier. I could try. Should I do that and go to say 6 reps? I am pitifully weak, that's my problem.
Sorry for the thread hijack!
Hopefully, the OP will find some of this information exchange useful, but what is your goal (strength, aesthetic, weight loss, etc...) how long have you been lifting, and what program are you following? These will largely depend on what program you should be following
I'm following a program designed by a trainer at my gym. For reference, it's pretty similar to the M&S dumbbell full body routine, it has slightly different accessories. My goal is strength and aesthetics. I'd like to lose some vanity weight/body fat. I've been strength training in one way or another for two years now, but my training hasn't been consistent until the last six months or so.
I have noted that I am very, very slow to adapt to strength gains in the past. I've read that there might be some genetic (or was it neuro/muscular... forgive me, I just got up) component behind this. I think you already know I'm old, too And my joints are crap.
Forgot to ask, how often do you lift? I assume, since its like the M&S, that you are following a 3 day full body routine?
Largely, the bold will be a very important factor for consideration when it comes to lifting..... often, it will be a limiting factor (this coming from a guy that has rather bad tendinitis). Both strength and hypertrophy based programs can help with muscle retention and improved aesthetic during a cut. Having said that, the biggest driver for strength gains, and even muscle gains, is total volume over time. Simply put, you increase volume, you will increase strength and/or power from neurological adaptations, but the approach is going to be dictated by a few factors, such as; your bodies ability to perform and subsequently, your ability to recover.
If you goal is more strength based, then being at a lower rep range will be more ideal. The question comes down it, is how much volume can you push over what period of time? For many, especially those who are older and don't tend to recover as fast, a 3 day full body routine might be a bit much. Moving to an upper/lower split might actually be more beneficial. This allows a bit more recovery for those body parts which may allow for greater volume on the two days (i.e., instead of 3 days of 3 sets, you switch to 2 days of 5 sets). Alternatively, if you can't push large loads over the two days, you can move from a 3 day full body, to a 4 days full body (pending you don't have recovery issues). For some, this allows for more volume (weight x reps x sets). If you only have 3 days, then you can drop reps (from 8-12 down to 5-6) or increase sets (from 3 to 4). All of these instances will increase volume. The key is figuring out which program allows for volume increases over time, at a frequency that allows for adequate recovery, that doesn't induce injury.
Interestingly enough, there was recent study (I will have to find it) that had two groups; 1 that did 7 sets of 3 reps, and another that did 3 sets of 7 reps. Both saw hypertrophy and strength gains, but the biggest difference was the first group saw higher increase to 1RM.
Sorry I rambled a bit, but programming can vastly differ and should based on various factors.1 -
Okay, the question now is what program. I'm having to leave the gym due to finances, so I'll have a bench, adjustable dumbbells, and bands. With the way I feel now on the three day, I think I could squeeze in a 4th day. I've done splits before and had bigger issues with recovery doing them. I really prefer full body.0
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I know you've gotten lots of great advice, but I wanted to throw my hat in the ring. I just read this article this past week. Check out this girl's progress. She is not bulky and is in the best shape of her life. She looks incredible.
http://www.cosmopolitan.com/health-fitness/news/a61925/kelsey-wells-scale-instagram-post/1 -
GottaBurnEmAll wrote: »GottaBurnEmAll wrote: »GottaBurnEmAll wrote: »miritikvah wrote: »GottaBurnEmAll wrote: »And I'm going to speak up in a very, very small voice here. If you find out that heavy lifting isn't your thing, there are other ways to "tone" up. Progressive resistance is key, not necessarily just heavy loads. You can obtain that with bodyweight programs with increasing difficulty, or even medium loads and high repetitions (which is my preference).
There are a couple of options available to you. I know everyone on these boards is thrilled with the results they've had with barbell programs, but we need to talk about other options for people because what happens when someone gets under the barbell and goes... um... this is just not for me?
Yeah I find med loads and high reps easier (at least while I'm a beginner). I just got the strong curves book on your guys opinion and start hopefully tomorrow. Thanks
Med load/high reps are easier for what? Lifting heavy is supposed to be hard, as the goal is to force your body to be stronger and force your muscle to grow. In general, if your goal is to cut fat and build your muscle, it shouldn't be easy. Starting light in the beginning is critical while you get form down, but you should still struggle the last few reps.
This is interesting to me, because I struggle with my last few reps, even though I tend to work in a higher rep range (8-12, once I hit 12 comfortably over 3 sets, I up the weight so I'm back down to 8). So am I lifting medium? Or what?
I don't even know any more.
You are essentially aiming for hypertrophy. You lose a bit on the strength side but if you find it appropriate to your goals, then its great. Some people do find achieving adequate volume is easier. And some just enjoy it more. I used to gravitate more towards hypertrophy in the past but recently switched to work on strength based programming.
Either way, as long as you are making progressice gains then you should be in a good spot. At some point if you plateau, then you should reevaluate your programming.
Hmmm... that's not my goal. I like my routine, but don't know that I could go heavier. I could try. Should I do that and go to say 6 reps? I am pitifully weak, that's my problem.
Sorry for the thread hijack!
Hopefully, the OP will find some of this information exchange useful, but what is your goal (strength, aesthetic, weight loss, etc...) how long have you been lifting, and what program are you following? These will largely depend on what program you should be following
I'm following a program designed by a trainer at my gym. For reference, it's pretty similar to the M&S dumbbell full body routine, it has slightly different accessories. My goal is strength and aesthetics. I'd like to lose some vanity weight/body fat. I've been strength training in one way or another for two years now, but my training hasn't been consistent until the last six months or so.
I have noted that I am very, very slow to adapt to strength gains in the past. I've read that there might be some genetic (or was it neuro/muscular... forgive me, I just got up) component behind this. I think you already know I'm old, too And my joints are crap.
I read a study about this several years ago looking at strength training--there were some people who gained strength very quickly, some made moderate gains, and others, like you and myself, who barely saw any improvement in strength after 6 weeks. The authors proposed genetics as one reason for the difference.0 -
GottaBurnEmAll wrote: »Okay, the question now is what program. I'm having to leave the gym due to finances, so I'll have a bench, adjustable dumbbells, and bands. With the way I feel now on the three day, I think I could squeeze in a 4th day. I've done splits before and had bigger issues with recovery doing them. I really prefer full body.
If you want a short term solution, you could modify your current program to go into the 6 rep range.
Do you have a barbell? And I assume, it's just a bench, not one with a squat rack or anything?0
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