How to start getting tone
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putinga76
Posts: 6 Member
after you reach your suggested weight what can I do to start toning my body?
1
Replies
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Lift heavy (for you) weight, following a proven progressive lifting program. Stronglifts 5X5 is a great program, or you can find something else here:
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p15 -
quiksylver296 wrote: »Lift heavy (for you) weight, following a proven progressive lifting program. Stronglifts 5X5 is a great program, or you can find something else here:
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Yep, this.
"Toning" is basically just building muscle/loosing fat.1 -
I dropped the weight increased the reps doing 5 sets 20 reps on most exercises1
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I dropped the weight increased the reps doing 5 sets 20 reps on most exercises
Serious question, why? All you are doing is activating more Type 1 - Slow Twitch muscle fibers... so you are working endurance. If anything, you should work within muscle ranges to hit both type I and type II fiber to recruits as many fibers a possible. And if anything, you are losing strength by only working in a 20 rep range.
OP, I'd recomp by eating at maintenance, eating adequate protein (.6-.8g/lb) and following a good structured lifting routine that supports any goals and focus areas, like StrongCurvers, Thinner Leaner Strong or NROL4W4 -
Why wait until after you hit your target weight? Unless exercise is contraindicated for you for some reason, start lifting now.2
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quiksylver296 wrote: »Lift heavy (for you) weight, following a proven progressive lifting program. Stronglifts 5X5 is a great program, or you can find something else here:
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
this..
you also need stricter logging and macro/micro adherence...0 -
I'm only doing 5/20s for a bit after bulk I got up to 73kg and it suited me because I picked up some minor injuries. Any idea what method to choose next during my cut still 5 weeks to go0
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lifting weights. lift heavier weight for fewer reps rather than high volume light weight0
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Toned is a word to describe a low body fat percentage. To get "toned" you must lose body fat while maintaining or building lean body tissue. On a caloric deficit, Low carb high protein, while lifting heavy and doing cardio after weight training is a way someone can accomplish a toned look by lowering body fat.0
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Vegansuperman wrote: »Toned is a word to describe a low body fat percentage. To get "toned" you must lose body fat while maintaining or building lean body tissue. On a caloric deficit, Low carb high protein, while lifting heavy and doing cardio after weight training is a way someone can accomplish a toned look by lowering body fat.
Low carb is not necessarily the answer and neither is doing cardio after a workout. Can they be an answer, sure, but one does not have to drop carbs to get lean or fit.0 -
Vegansuperman wrote: »Toned is a word to describe a low body fat percentage. To get "toned" you must lose body fat while maintaining or building lean body tissue. On a caloric deficit, Low carb high protein, while lifting heavy and doing cardio after weight training is a way someone can accomplish a toned look by lowering body fat.
Low carb is not necessarily the answer and neither is doing cardio after a workout. Can they be an answer, sure, but one does not have to drop carbs to get lean or fit.
I did not say it "was the answer or the cure" or the end all be all" I simply stated what you just said. It is a way one can get "toned" from personal experience and the experience of countless others. It is one of the ways to accomplish a low body fat percentage while putting on muscle which is what the user ask for.
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Vegansuperman wrote: »Vegansuperman wrote: »Toned is a word to describe a low body fat percentage. To get "toned" you must lose body fat while maintaining or building lean body tissue. On a caloric deficit, Low carb high protein, while lifting heavy and doing cardio after weight training is a way someone can accomplish a toned look by lowering body fat.
Low carb is not necessarily the answer and neither is doing cardio after a workout. Can they be an answer, sure, but one does not have to drop carbs to get lean or fit.
I did not say it "was the answer or the cure" or the end all be all" I simply stated what you just said. It is a way one can get "toned" from personal experience and the experience of countless others. It is one of the ways to accomplish a low body fat percentage while putting on muscle which is what the user ask for.
To point out though, it's hard enough to gain muscle while in a deficit, it's even harder to do so while on low carb. Carbs are anticatabolic, which prevent protein degradation (breakdown) and help to optimize muscle protein synthesis. If anything, low fat would be optimal if your goal is to gain muscle while in a deficit. But that is also largely majoring in the minors.0 -
Vegansuperman wrote: »Vegansuperman wrote: »Toned is a word to describe a low body fat percentage. To get "toned" you must lose body fat while maintaining or building lean body tissue. On a caloric deficit, Low carb high protein, while lifting heavy and doing cardio after weight training is a way someone can accomplish a toned look by lowering body fat.
Low carb is not necessarily the answer and neither is doing cardio after a workout. Can they be an answer, sure, but one does not have to drop carbs to get lean or fit.
I did not say it "was the answer or the cure" or the end all be all" I simply stated what you just said. It is a way one can get "toned" from personal experience and the experience of countless others. It is one of the ways to accomplish a low body fat percentage while putting on muscle which is what the user ask for.
To point out though, it's hard enough to gain muscle while in a deficit, it's even harder to do so while on low carb. Carbs are anticatabolic, which prevent protein degradation (breakdown) and help to optimize muscle protein synthesis. If anything, low fat would be optimal if your goal is to gain muscle while in a deficit. But that is also largely majoring in the minors.
I'm am not here to debate. I am simply stating from experience. Lowering your carbohydrate intake, increasing protein, lifting heavy, and hitting cardio directly after accomplishes getting "toned". Keep it simple stupid. People want to get analytical and over complicate *kitten*. It is not brain surgery.
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Vegansuperman wrote: »Vegansuperman wrote: »Vegansuperman wrote: »Toned is a word to describe a low body fat percentage. To get "toned" you must lose body fat while maintaining or building lean body tissue. On a caloric deficit, Low carb high protein, while lifting heavy and doing cardio after weight training is a way someone can accomplish a toned look by lowering body fat.
Low carb is not necessarily the answer and neither is doing cardio after a workout. Can they be an answer, sure, but one does not have to drop carbs to get lean or fit.
I did not say it "was the answer or the cure" or the end all be all" I simply stated what you just said. It is a way one can get "toned" from personal experience and the experience of countless others. It is one of the ways to accomplish a low body fat percentage while putting on muscle which is what the user ask for.
To point out though, it's hard enough to gain muscle while in a deficit, it's even harder to do so while on low carb. Carbs are anticatabolic, which prevent protein degradation (breakdown) and help to optimize muscle protein synthesis. If anything, low fat would be optimal if your goal is to gain muscle while in a deficit. But that is also largely majoring in the minors.
I'm am not here to debate. I am simply stating from experience. Lowering your carbohydrate calorie intake, increasing protein, lifting heavy, and hitting cardio directly after accomplishes getting "toned". Keep it simple stupid. People want to get analytical and over complicate *kitten*. It is not brain surgery.
fixed it for you ..
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Vegansuperman wrote: »Toned is a word to describe a low body fat percentage. To get "toned" you must lose body fat while maintaining or building lean body tissue. On a caloric deficit, Low carb high protein, while lifting heavy and doing cardio after weight training is a way someone can accomplish a toned look by lowering body fat.
Low carb is not necessarily the answer and neither is doing cardio after a workout. Can they be an answer, sure, but one does not have to drop carbs to get lean or fit.
What I've noticed from personal experience is that low carb will jump start my cutting process. So every cutting cycle I do two weeks of 20C and 50P. There's no way I can maintain that for more than two weeks though, but I really like the results from it.
But I agree, it's not necessary and not the only way.0 -
Vegansuperman wrote: »Vegansuperman wrote: »Vegansuperman wrote: »Toned is a word to describe a low body fat percentage. To get "toned" you must lose body fat while maintaining or building lean body tissue. On a caloric deficit, Low carb high protein, while lifting heavy and doing cardio after weight training is a way someone can accomplish a toned look by lowering body fat.
Low carb is not necessarily the answer and neither is doing cardio after a workout. Can they be an answer, sure, but one does not have to drop carbs to get lean or fit.
I did not say it "was the answer or the cure" or the end all be all" I simply stated what you just said. It is a way one can get "toned" from personal experience and the experience of countless others. It is one of the ways to accomplish a low body fat percentage while putting on muscle which is what the user ask for.
To point out though, it's hard enough to gain muscle while in a deficit, it's even harder to do so while on low carb. Carbs are anticatabolic, which prevent protein degradation (breakdown) and help to optimize muscle protein synthesis. If anything, low fat would be optimal if your goal is to gain muscle while in a deficit. But that is also largely majoring in the minors.
I'm am not here to debate. I am simply stating from experience. Lowering your carbohydrate calorie intake, increasing protein, lifting heavy, and hitting cardio directly after accomplishes getting "toned". Keep it simple stupid. People want to get analytical and over complicate *kitten*. It is not brain surgery.
fixed it for you ..
This is the problem with the fitness community. Everyone thinks they are all doctors and have every answer. There is more then one way to do things. The ONLY thing I can share is MY personally experience.
But this is all just advice. Do whatever the F*** you want to do!
*hodge twin voice*
0 -
Ironandwine69 wrote: »Vegansuperman wrote: »Toned is a word to describe a low body fat percentage. To get "toned" you must lose body fat while maintaining or building lean body tissue. On a caloric deficit, Low carb high protein, while lifting heavy and doing cardio after weight training is a way someone can accomplish a toned look by lowering body fat.
Low carb is not necessarily the answer and neither is doing cardio after a workout. Can they be an answer, sure, but one does not have to drop carbs to get lean or fit.
What I've noticed from personal experience is that low carb will jump start my cutting process. So every cutting cycle I do two weeks of 20C and 50P. There's no way I can maintain that for more than two weeks though, but I really like the results from it.
But I agree, it's not necessary and not the only way.
Something interesting.. when i was carb cycling, i never lost weight after my low carb days... always lost weight after my first big refeed when i jumped from 110g to 320g+... even after 8 weeks of data, that pattern never changed. Go figure, lol0 -
Ironandwine69 wrote: »Vegansuperman wrote: »Toned is a word to describe a low body fat percentage. To get "toned" you must lose body fat while maintaining or building lean body tissue. On a caloric deficit, Low carb high protein, while lifting heavy and doing cardio after weight training is a way someone can accomplish a toned look by lowering body fat.
Low carb is not necessarily the answer and neither is doing cardio after a workout. Can they be an answer, sure, but one does not have to drop carbs to get lean or fit.
What I've noticed from personal experience is that low carb will jump start my cutting process. So every cutting cycle I do two weeks of 20C and 50P. There's no way I can maintain that for more than two weeks though, but I really like the results from it.
But I agree, it's not necessary and not the only way.
that is because you drop water weight ...1 -
Vegansuperman wrote: »Vegansuperman wrote: »Vegansuperman wrote: »Vegansuperman wrote: »Toned is a word to describe a low body fat percentage. To get "toned" you must lose body fat while maintaining or building lean body tissue. On a caloric deficit, Low carb high protein, while lifting heavy and doing cardio after weight training is a way someone can accomplish a toned look by lowering body fat.
Low carb is not necessarily the answer and neither is doing cardio after a workout. Can they be an answer, sure, but one does not have to drop carbs to get lean or fit.
I did not say it "was the answer or the cure" or the end all be all" I simply stated what you just said. It is a way one can get "toned" from personal experience and the experience of countless others. It is one of the ways to accomplish a low body fat percentage while putting on muscle which is what the user ask for.
To point out though, it's hard enough to gain muscle while in a deficit, it's even harder to do so while on low carb. Carbs are anticatabolic, which prevent protein degradation (breakdown) and help to optimize muscle protein synthesis. If anything, low fat would be optimal if your goal is to gain muscle while in a deficit. But that is also largely majoring in the minors.
I'm am not here to debate. I am simply stating from experience. Lowering your carbohydrate calorie intake, increasing protein, lifting heavy, and hitting cardio directly after accomplishes getting "toned". Keep it simple stupid. People want to get analytical and over complicate *kitten*. It is not brain surgery.
fixed it for you ..
This is the problem with the fitness community. Everyone thinks they are all doctors and have every answer. There is more then one way to do things. The ONLY thing I can share is MY personally experience.
But this is all just advice. Do whatever the F*** you want to do!
*hodge twin voice*
not a dr, just pointing out that cutting carbs and dropping body fat are not related...
and honestly, i would not want to take fitness advice from an MD anyway...1
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