10-15 to go great, but what about the tone?

Fisah17 · February 2018

I have between 10 and 15 lbs to lose, mostly stomach and thighs and I want to maintain a long lean appearance which means I need some serious leg toning. I have an althetic build, 5'9" and am currently 187 lbs, goal weight is 175 lbs to start. I am looking for advice on ways to keep my workouts interesting, with my limitations, so I don't lose focus or worse reinjure myself.
-Veteran with chronic low back pain & knee pain (less than a year since knee surgery)
I do not want to put too much pressure on my joints for fear of reinjuring my knee.
Current workouts- Cardio Elliptical only
Core Training- Intervals of Pilates/Yoga/Free Weight Training- Minimal calf and leg press exercises
Suggestions are welcome and thanks!!

TavistockToad · February 2018

a structured strength training routine will help with 'toning up' but you'll probably want to get some input from a physio or PT given your limitations

OHammykins · February 2018

Swimming and cycling are excellent workouts that are low impact on your knees. When my back gives me trouble I like to so my strength work outs from a supported, seated position.

But as the commenters above suggested, a physical therapist or a personal trainer is the safest way to go.

sijomial · February 2018

Apart from gender we have quite a few similarities....
I'm also 5'9 and maintaining at 168lbs, I'm neither long or lean! You may need to drop your ultimate goal weight to achieve the look you want unless you have extraordinarily long legs.

(My original goal weight was also 175lbs but I ended up dropping to 164lbs in series of steps of losing/maintaining over a periods of months until the mirror told me I was where I needed to be. I adjusted back up as I added some muscle.)

My lower back isn't in great condition following multiple disc herniations. My knees are a mess from a multitude of traumatic collisions and accidents.
My recipe is heavy lifting for what you call "tone", strong core for back health and cycling for fitness without putting impact on my knees.
All elements needed to be built up progressively to protect yourself from aggravating your injuries. A "cookie cutter" routine probably isn't best for you, that's where a good physical therapist comes in to help design a program for your needs. That program will need to evolve as your capabilities increase. Strong muscles support damaged joints but you need to manage the stress on your joints carefully as you build that strength.

There's things I can't do (knee goes bone on bone if I leg press over 200kg, I can't lunge at all, my running is so limited as to be a waste of time, my back doesn't tolerate big vertical loads) - but I'm in the best shape of the last thirty years and my injuries don't bother me day to day.

Cherimoose · February 2018

I too recommend seeing a physical therapist about strength training. You might be able to find a personal trainer who's a physical therapist.

Fortunately, looking "toned" is mostly from having low body fat. And no, fat loss cannot be targeted. Leg exercises don't slim the legs. For more on that, google "spot-reduction myth"

Fisah17 · February 2018

All,

Thanks for the thoughtful responses. I am learning I need to manage my expectations and timeline to achieve my goals. I will look for a physical therapist that can help get me going on the right path.

10-15 to go great, but what about the tone?

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