Advice on toning up?

Boring2Fit
Boring2Fit Posts: 182 Member
edited October 2024 in Health and Weight Loss
Is it important to lose weight first then tone up or just aim to tone up? Because my starting weight is considered "normal" but I do want to lose some weight anyways.
Also, what exercises are the best for toning up? And getting slight abs (I'm a girl btw)?
In case this helps, my daily calorie goal is 1200 calories.
Also, I'm new here so feel free to add me :)

Replies

  • Acg67
    Acg67 Posts: 12,142 Member
    Is it important to lose weight first then tone up or just aim to tone up? Because my starting weight is considered "normal" but I do want to lose some weight anyways.
    Also, what exercises are the best for toning up? And getting slight abs (I'm a girl btw)?
    In case this helps, my daily calorie goal is 1200 calories.
    Also, I'm new here so feel free to add me :)

    Heavy resistance training with a caloric surplus to add muscle (tone)

    to get abs you have to maintain a consistent caloric deficit and lose bodyfat

    if you are new to lifting, you may be able to add small amounts of muscle even while in a caloric deficit
  • tangal88
    tangal88 Posts: 689 Member

    Heavy resistance training with a caloric surplus to add muscle (tone)

    to get abs you have to maintain a consistent caloric deficit and lose bodyfat

    if you are new to lifting, you may be able to add small amounts of muscle even while in a caloric deficit


    This exactly :)

    If you want to lose first, go ahead and add in the heavy resistance training (lifting with heavy weights) to help keep the lean mass muscle you currently have, so you don't lose it while trying to lose fat.

    After lowering body fat percent, to get to the level you want, then you can start working on adding extra muscle to give better definition. Do this until you get to the definition level you are comfortable with.

    Then you can lower body fat again if needed, to get rid of any last fluffiness, you may have gained.
  • Boring2Fit
    Boring2Fit Posts: 182 Member
    Heavy resistance training with a caloric surplus to add muscle (tone)

    to get abs you have to maintain a consistent caloric deficit and lose bodyfat

    if you are new to lifting, you may be able to add small amounts of muscle even while in a caloric deficit

    Thanks, I'd rather add muscle with a caloric deficit. Might sound weird but I'm scared to ever go over.
    Also, what is a good body fat percentage aim for a girl?
  • carlypreiss
    carlypreiss Posts: 91 Member
    It was mentioned, but not outright by the people above me:

    You will not have "abs" unless you get below a certain body fat percentage. Worth noting :)

    Always work on strengthening your core though! Even if you have weight or BF% to lose, strengthening your core is never, ever, ever, ever a bad idea.
  • Boring2Fit
    Boring2Fit Posts: 182 Member
    It was mentioned, but not outright by the people above me:

    You will not have "abs" unless you get below a certain body fat percentage. Worth noting :)

    Always work on strengthening your core though! Even if you have weight or BF% to lose, strengthening your core is never, ever, ever, ever a bad idea.

    Thanks! Okay now I have a lot to ask.
    First of all, what is that certain body fat percentage? How do you measure BF% ? Are the online calculator accurate (because I have a big bones/large frame)? Many people have said I look much lighter than I really am so I think that means I have muscle, right? haha
    Sorry, I just really want to get super lean :)
  • carlypreiss
    carlypreiss Posts: 91 Member
    It was mentioned, but not outright by the people above me:

    You will not have "abs" unless you get below a certain body fat percentage. Worth noting :)

    Always work on strengthening your core though! Even if you have weight or BF% to lose, strengthening your core is never, ever, ever, ever a bad idea.

    Thanks! Okay now I have a lot to ask.
    First of all, what is that certain body fat percentage? How do you measure BF% ? Are the online calculator accurate (because I have a big bones/large frame)? Many people have said I look much lighter than I really am so I think that means I have muscle, right? haha
    Sorry, I just really want to get super lean :)

    Don't say sorry!

    No, no online calculator can tell you your body fat percentage. You can see your doctor or buy calipers, which pinch a fold of skin to measure the fat percentage. There are other ways, but they leave a wide margin of error or are very expensive.

    The percentage for woman is USUALLY under 18-16%, if they aren't showing up by then, try building some more muscle by strength training, and if that doesn't work, try eating paleo for a month, while continuing to train.

    That's what I plan on doing as soon as this extra weight comes off!
  • Boring2Fit
    Boring2Fit Posts: 182 Member
    Thanks heaps!
    I'm worried about gaining weight from the muscle though.
    Also, how does the doctor measure it?
  • darlilama
    darlilama Posts: 794 Member
    OMG Don't worry about gaining muscle weight! That's the GOOD kind of weight. Since you're saying you don't have a lot to lose, then worry about how you look and feel, not what the scale says…unless you by some chance start losing too much weight. Hey, I hear it can happen… it's never happened to ME, but I've heard about it. :happy:
  • ShrinkingChelle
    ShrinkingChelle Posts: 187 Member
    Heavy resistance training with a caloric surplus to add muscle (tone)

    to get abs you have to maintain a consistent caloric deficit and lose bodyfat

    if you are new to lifting, you may be able to add small amounts of muscle even while in a caloric deficit

    Thanks, I'd rather add muscle with a caloric deficit. Might sound weird but I'm scared to ever go over.
    Also, what is a good body fat percentage aim for a girl?

    Its my understanding that you can not gain muscle with a caloric deficit... Correct me if Im wrong please.
  • Boring2Fit
    Boring2Fit Posts: 182 Member
    OMG Don't worry about gaining muscle weight! That's the GOOD kind of weight. Since you're saying you don't have a lot to lose, then worry about how you look and feel, not what the scale says…unless you by some chance start losing too much weight. Hey, I hear it can happen… it's never happened to ME, but I've heard about it. :happy:

    Haha thanks for the confidence :) I guess it just feels nicer to be lightweight.
  • ninerbuff
    ninerbuff Posts: 49,465 Spam Moderator
    Its my understanding that you can not gain muscle with a caloric deficit... Correct me if Im wrong please.
    If you're a newbie to weight lifting you can gain a little muscle. For seasoned people, it's not possible.


    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • BeautyFromPain
    BeautyFromPain Posts: 4,951 Member
    Its my understanding that you can not gain muscle with a caloric deficit... Correct me if Im wrong please.
    If you're a newbie to weight lifting you can gain a little muscle. For seasoned people, it's not possible.


    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition

    Also, if you are in the healthy weight range already 1200 cals is NOT a good idea! Try for at least 1500 NET!
  • tangal88
    tangal88 Posts: 689 Member
    OMG Don't worry about gaining muscle weight! That's the GOOD kind of weight. Since you're saying you don't have a lot to lose, then worry about how you look and feel, not what the scale says…unless you by some chance start losing too much weight. Hey, I hear it can happen… it's never happened to ME, but I've heard about it. :happy:

    Haha thanks for the confidence :) I guess it just feels nicer to be lightweight.

    Look at it this way-

    Do you want to be known as "the girl who weighs a 112 lbs"...or "the girl with the smokin hot body..." ?

    I know which I would take.

    Heres some bodyfat images that may assist you a bit.........

    Keep in mind, many of these are lower in muscle mass, 5 lbs of muscle can make a hugh difference in final look

    http://www.leighpeele.com/body-fat-pictures-and-percentages

    But as noted, you need to lower bodyfat to see some definition in the abs. Usually, that will be 18-20% or less, depending on your built, muscle mass, genetics etc.

    The more muscle you have, the more calories you burn in day to day life, so the more calories you can consume and not gain fat weight.
  • Boring2Fit
    Boring2Fit Posts: 182 Member
    Its my understanding that you can not gain muscle with a caloric deficit... Correct me if Im wrong please.
    If you're a newbie to weight lifting you can gain a little muscle. For seasoned people, it's not possible.

    Since I'm a newbie, how long can I gain muscle with a caloric deficit (for a girl)? I don't want to eat a caloric surplus - that's way too much.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    I just posted this in another thread.

    Some anecdotal evidence...

    About 6 years ago, I tried eating about 800-1000 calories a day to lose weight, and got to about 130# before I gave up. I felt weak, tired, hungry and deprived. I wore about a size 8, and was disappointed that I still had a muffin top and back fat rolls. I was dead in the middle of a healthy bmi, but wasn't happy with how my body looked. But since I was already starving myself and barely losing weight, I thought there was no healthy way for me to lose any more weight. I thought I was stuck.

    This time around, I ate on average 1800 calories total (1350-1500 net plus exercise calories) with cardio and strength training. I never felt weak, tired, hungry or deprived and ate pretty much whatever I wanted if it fit in my calories. Half a pizza at least once a week. At 130#, I have nice muscle tone, smooth and sexy abs and back, and I wear a size 2 or 4. Going on maintenance, I've stopped losing weight, but I continued to get smaller. In October, I got jeans in a junior size 7. I've been eating at around 2000 calories a day since, and those jeans now come off without unzipping them. Last week, I got a pair in the same brand in a size 5, and the 3 almost fit, I didn't like how they squashed my bum. And I'm able to fit into jeans I wore 20-some years ago in high school when I weighed 20# less.

    In other words, don't stress about losing pounds. They're meaningless.
  • Boring2Fit
    Boring2Fit Posts: 182 Member
    Also, if you are in the healthy weight range already 1200 cals is NOT a good idea! Try for at least 1500 NET!

    I think 1500 is my daily maintenance calorie intake. I'm rising it up to 1350 cals after reading a lot about it (seems a bit much though)

    Thanks everyone
  • Boring2Fit
    Boring2Fit Posts: 182 Member
    OMG Don't worry about gaining muscle weight! That's the GOOD kind of weight. Since you're saying you don't have a lot to lose, then worry about how you look and feel, not what the scale says…unless you by some chance start losing too much weight. Hey, I hear it can happen… it's never happened to ME, but I've heard about it. :happy:

    Haha thanks for the confidence :) I guess it just feels nicer to be lightweight.

    Look at it this way-

    Do you want to be known as "the girl who weighs a 112 lbs"...or "the girl with the smokin hot body..." ?

    I know which I would take.

    Heres some bodyfat images that may assist you a bit.........

    Keep in mind, many of these are lower in muscle mass, 5 lbs of muscle can make a hugh difference in final look

    http://www.leighpeele.com/body-fat-pictures-and-percentages

    But as noted, you need to lower bodyfat to see some definition in the abs. Usually, that will be 18-20% or less, depending on your built, muscle mass, genetics etc.

    The more muscle you have, the more calories you burn in day to day life, so the more calories you can consume and not gain fat weight.

    Thanks for the website! It was very helpful :)
  • ninerbuff
    ninerbuff Posts: 49,465 Spam Moderator
    Since I'm a newbie, how long can I gain muscle with a caloric deficit (for a girl)? I don't want to eat a caloric surplus - that's way too much.
    It's not how long, it's how much. Maybe a couple of pounds on average.


    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • Boring2Fit
    Boring2Fit Posts: 182 Member
    Also, if you are in the healthy weight range already 1200 cals is NOT a good idea! Try for at least 1500 NET!

    I think 1500 is my daily maintenance calorie intake. I'm rising it up to 1350 cals after reading a lot about it (seems a bit much though)

    Thanks everyone

    Today (10:20pm now) I tried to eat 1350 calories but it seems like too much. I'm scared that eating that amount will stop me from losing weight and toning up.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    Also, if you are in the healthy weight range already 1200 cals is NOT a good idea! Try for at least 1500 NET!

    I think 1500 is my daily maintenance calorie intake. I'm rising it up to 1350 cals after reading a lot about it (seems a bit much though)

    Thanks everyone

    Today (10:20pm now) I tried to eat 1350 calories but it seems like too much. I'm scared that eating that amount will stop me from losing weight and toning up.

    You have to shed that mindset. Remember it takes 3500 calories over your maintenance calories to gain a pound.

    Eating too little is a surefire way to keep from getting the toned body you want. Check this thread: http://www.myfitnesspal.com/topics/show/395881-people-who-lost-weight-eating-more And this one: http://www.myfitnesspal.com/topics/show/395948-caloric-intake-results , which shows that the women on here with lower body fat eat on average about 1900 calories a day.
  • Boring2Fit
    Boring2Fit Posts: 182 Member
    Also, if you are in the healthy weight range already 1200 cals is NOT a good idea! Try for at least 1500 NET!

    I think 1500 is my daily maintenance calorie intake. I'm rising it up to 1350 cals after reading a lot about it (seems a bit much though)

    Thanks everyone

    Today (10:20pm now) I tried to eat 1350 calories but it seems like too much. I'm scared that eating that amount will stop me from losing weight and toning up.

    You have to shed that mindset. Remember it takes 3500 calories over your maintenance calories to gain a pound.

    Eating too little is a surefire way to keep from getting the toned body you want. Check this thread: http://www.myfitnesspal.com/topics/show/395881-people-who-lost-weight-eating-more And this one: http://www.myfitnesspal.com/topics/show/395948-caloric-intake-results , which shows that the women on here with lower body fat eat on average about 1900 calories a day.

    My BMR is low to begin with though
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