Toning

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shans34
shans34 Posts: 535 Member
in Fitness and Exercise
I recently started going to the gym. After loosing 87lbs, I am starting to feel loose skin developing. So now that I'm a little over halfway to goal, with about 70-80lbs left to loose, I wanted to incorporate toning exercises in. I know you can't exercise loose skin away, but I am hoping to reduce it by circuit training.
Thoughts?

Replies

  • JIJames2017
    JIJames2017 Posts: 8 Member
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    I would try a personal trainer if you can - most gyms offer a least one free session.




  • bbell1985
    bbell1985 Posts: 4,572 Member
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    I know it is semantics, but "toning" is not a thing and I only point that out because I like people to have a goal in mind, and then train toward that goal. Your goal is an overall better physique and tighter skin. This is accomplished by maintaining muscle mass so that as you lose weight, you don't lose quite as much muscle along with the fat (some is inevitable). Do this by incorporating strength training. It has to progressively get harder. If you are new, you can search some beginner programs for dumbbells or machines.
  • Joanna2012B
    Joanna2012B Posts: 1,448 Member
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    To start off....good for you!!!! If you want to "tone" I recommend a lifting program. I hear a lot of people like Strong-lifts, but it wasn't for me. I made up my own program. There are so many resources on line that you should be able to find a beginners lifting program. If you are going to start lifting please get some help with proper form...it can make or break you!
  • jemhh
    jemhh Posts: 14,261 Member
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    OP, Lyle McDonald has a machine-based program that you could try:

    * Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/

    And then here are three different dumbbell programs:

    * Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?t=162916931&p=1266578971&viewfull=1#post1266578971
    * Frankoman’s Dumbbell Only Split - https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html
    * Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

    Another option would be to work on a bodyweight circuit. I started off with the Nerd Fitness Beginner Bodyweight program: https://www.nerdfitness.com/beginner-body-weight-workout-lose-weight-build-muscle-anywhere/
    It's a good program but I will caution you to scale back the exercises a bit as a beginner. As in, do maybe 5 squats and lunges the first day and even maybe only one circuit. I tried doing too much my first time (I was completely and utterly out of shape) and couldn't walk properly for several days. Gradually build up. And then incorporate some stretching before and/or after, as it will help a lot. I used the fitnessblender.com "lower body stretching for flexibility" video, which is on Youtube as well as the Fitnessblender website (all free.)

    If you need a modification for pushups, this is a great way to do them: http://roadtoepic.com/workouts-for-wimps-your-first-real-pushup/
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
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    If you lose a lot of weight, sometimes you will have excess skin leftover, even if you strength train and build muscle. I have a little on my belly that hangs loose if I'm in a plank or lean forward, and I only lost 30+ lbs
  • DebLaBounty
    DebLaBounty Posts: 1,172 Member
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    Congrats on losing so much so far! I just started going to a class called Body Pump at my gym. Your gym might have something similar under a different name. It concentrates on squats, dead lifts, bicep curls, tricep exercises, and core strengthening. I was intimidated because I'm not in shape, but after that first class I'm resolved to keep going. It's too soon to see whether it will significantly tighten up the loose skin I have, but I think it's promising! Since I don't want to get discouraged, I had the instructor show me how to set up my barbell at the lowest weights. Just get to class 10 minutes early, introduce yourself to the teacher, and ask for help. Teachers want you to enjoy what you're doing and use proper form so you don't injure anything. Give it a try!
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
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    I really like this article on "toning".

    http://www.aworkoutroutine.com/muscle-tone/

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