For people trying to lose the last bit of fat and tone up...
Replies
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Dumb question here, what is the difference on toning up and building muscle? Dont you build when you tone? Everyone says you cant build muscle if you are eating enough but you can tone, I dont see the difference.
I guess they mean "toning" to cut/lose fat but the correct word for it should be fat loss & not toning. Being toned means a person with low body fat levels plus some muscular development. Being toned is seeing some muscle definition under the skin. We cannot get toned without adding muscle so the words "muscle toning" is ridiculous because you cannot tone a muscle.0 -
I completely disagree with those who say gaining muscle and losing fat can be done simultaneously. I have my BF tested every 6 weeks with the Bod Pod and my first reading in March was 22%. My F/U was a week ago and it went down to 19%. It showed I lost 3 lbs of fat and gained 1 lb of lean muscle. I'm not bodybuilding or competing and if I was then yes it would be different. I'm already pretty lean and 1-2% away from my UG so I'm not changing much of what I do. I'm not looking to have a ripped 6 pack bc in all honesty many can't eat that clean to obtain it and it's just not me. I have good tone and lines in my stomach so I'm happy.0
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I am in the same boat. I'm 5'9" 139lbs (138 when I started) and around 23% BF.
I wear a Fitbit and get 12000-17000 steps in on most days, so I am pretty active. My initial goal was to get back to 132-134 and I started out on the MFP recommended 1200 calories per day in February, which didn't work and was making me unbearable to be around (hungry, cold, angry and food obsessed). I am realizing that how I look and feel is/should be more important than the # on the scale, so a month ago I upped my calories to between 1700-1900/day and switched from circuits & cardio to lifting heavy 3x/wk (NROLFW) and HIIT 2x/wk. Now I am working on leaning out and building definition in my arms, glutes and legs. I did think I would have lost something by now - I am in a deficit every day, though not a huge one. I am seeing more definition and feel great, but so far no scale or measurement changes. It is hard to do the slow and steady approach and I know I need to eat a bit cleaner (still too much sugar & alcohol).
I would love some friends who are in the same situation and taking same approach. My sister nearly died from her eating disorders, so I don't want to be surrounded by people who are starving themselves to lose weight!0 -
The bootcamp would be 2x per week and I will be continuing strength training for 2days a week. I thought this would be enough for my goals?
My aim is to get to around 18-19% bodyfat
Also is it nesscary to cut out carbs (in the form of complex grains and fruits) to lose fat? I don't know if I have this wrong (there is alot of wrong info out there) but I have been told that a high protein, highish fat (from good sources) and only carbs in the form of green veg to lose fat.0 -
I have about 15 lbs to lose. I'm 5'9 and 150 lbs. My downfall is 100% diet. You can add me if you like. Maybe we could kick each others butts, when we eat poorly.
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"Tone" isn't really even a true fitness term. This is why you may be confused. It gets thrown around here (and many weight loss communities) as weight lifting without gaining muscle.Dumb question here, what is the difference on toning up and building muscle? Dont you build when you tone? Everyone says you cant build muscle if you are eating enough but you can tone, I dont see the difference.
To build muscle you need calorie surplus. It's practically impossible to do it on calorie deficit. There are a few that can do it, but the majority of the population won't.
If you're strength training (and that doesn't mean lifting weights for 15-25 reps) while on calorie deficit you retain the lean muscle you already have. This will also help to "condition" the muscle and make it firmer..............which is what people refer to as "toning" (hate that word).
The lower your body fat, the more muscle becomes apparent which is why many people believe they "built" muscle when in truth all they did was reveal it.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Bump0
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I agree with everyone who says diet is key. I have done p90x, Insanity, p90x2, and asylum within the last couple years (I have ate good but never followed the meal plan's to the T). I lost all the weight I wanted and got trmemndous results, but couldn't lose the last couple % of vanity body fat from my stomach. I have been following shaun T's Insanity Asylum meal plan (mixed ewith the p90x2 fat shredder guidelines for carb to fat to protein ratio) pretty hard core while doing a second round of the Asylum and it is paying off. Notciable results in less than 2 weeks. I think I'll finally be at my goal of 8 pack plus <10% body fat when I finish in a week. With that being said, only in moderation. I love food and buffetts too much to eat like this forever. But I want my goal bad ebnough so I keep telling myself....its only 30 days and will WORK! After I reach my goal, I will still eat decent and enjoy a little to maintain.0
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Bod Pod doesn't read if you gained lean muscle. It reads if you gained lean body MASS. That could be in the form of glycogen, water, higher bone density, etc. Dexa scan would show if you gained lean muscle mass.I completely disagree with those who say gaining muscle and losing fat can be done simultaneously. I have my BF tested every 6 weeks with the Bod Pod and my first reading in March was 22%. My F/U was a week ago and it went down to 19%. It showed I lost 3 lbs of fat and gained 1 lb of lean muscle. I'm not bodybuilding or competing and if I was then yes it would be different. I'm already pretty lean and 1-2% away from my UG so I'm not changing much of what I do. I'm not looking to have a ripped 6 pack bc in all honesty many can't eat that clean to obtain it and it's just not me. I have good tone and lines in my stomach so I'm happy.
It's not impossible to do, but on a calorie deficit it takes a certain type of person to do it. In reality to gain muscle is to add weight. To add weight means you need surplus.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
I am at a similar stage. 5'5", 123 lbs and 21% BF. TBH I have been utterly lacking in motivation for the past 6 months and have just been maintaining. I don't have any advice, because I can't be bothered to up my training or control my food more than I already am, as I have a busy life and my body isn't top of my list of priorities. I run 2 or 3 times a week (6 miles each run), and do circuit training once or twice a week, which includes weights. I can't justify more time than that spent on myself.0
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Bump0
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i am 22 female and 123 lb. i believe my bf is 21.7.
i am looking to lose a few more pounds of bf and then build some muscle. want to get defined. if im honnest iv been hitting the cardio hard but i have no idea where to start with weight training. i have a pt session tomorrow morning and hoprfully i will get some guidance. the one thing i have noticed is 30 min of heavy weight lifting vs 45 min intense cxardio , im always more tired from weight lifting for the rest of the evening/day.0 -
^ this. I saw a great method for gaining muscle and then losing fat from another thread on here - one method is to bulk for ~4 weeks, eating at/above maintenence and doing lots of strength training to build muscle while getting tons of protein, then the next ~6 weeks after that, focus on fat loss by reducing intake, doing cardio, eating lots of fiber, etc.Don't try to do both at once. Either work on losing the fat, or gaining the muscle. You wont do both at the same time. Try a traditional cut and bulk cycle.0 -
Bumping....I am in the same category.0
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Bod Pod doesn't read if you gained lean muscle. It reads if you gained lean body MASS. That could be in the form of glycogen, water, higher bone density, etc. Dexa scan would show if you gained lean muscle mass.I completely disagree with those who say gaining muscle and losing fat can be done simultaneously. I have my BF tested every 6 weeks with the Bod Pod and my first reading in March was 22%. My F/U was a week ago and it went down to 19%. It showed I lost 3 lbs of fat and gained 1 lb of lean muscle. I'm not bodybuilding or competing and if I was then yes it would be different. I'm already pretty lean and 1-2% away from my UG so I'm not changing much of what I do. I'm not looking to have a ripped 6 pack bc in all honesty many can't eat that clean to obtain it and it's just not me. I have good tone and lines in my stomach so I'm happy.
It's not impossible to do, but on a calorie deficit it takes a certain type of person to do it. In reality to gain muscle is to add weight. To add weight means you need surplus.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
Well aware, competed in Figure in the past and had much more muscle mass than now so I know the difference. But as I said I'm not doing that and am perfectly happy with my results.0 -
I read a really informative article about body recomposition. It basically says that on lifting days you eat maintenance and rest/cardio days eat bmr. Now.figuring out the numbers wasn't so easy and im still playing with the maintenance number but in the past 4 weeks I've gained 3lbs but down .5inches in my hips (my biggest problem area). I do a lot of lifting 4 days a week, cardio 1-2 days and then rest. Im no expert by any means just trying to figure out my own body. If you'd like the website just message me hope you get some good info. 0
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"Tone" isn't really even a true fitness term. This is why you may be confused. It gets thrown around here (and many weight loss communities) as weight lifting without gaining muscle.Dumb question here, what is the difference on toning up and building muscle? Dont you build when you tone? Everyone says you cant build muscle if you are eating enough but you can tone, I dont see the difference.
To build muscle you need calorie surplus. It's practically impossible to do it on calorie deficit. There are a few that can do it, but the majority of the population won't.
If you're strength training (and that doesn't mean lifting weights for 15-25 reps) while on calorie deficit you retain the lean muscle you already have. This will also help to "condition" the muscle and make it firmer..............which is what people refer to as "toning" (hate that word).
The lower your body fat, the more muscle becomes apparent which is why many people believe they "built" muscle when in truth all they did was reveal it.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
Niner,
Is it possible that what people think of as muscle gains while in deficit are really atrophied or underdeveloped muscle tissue getting developed and that gives the appearance of gaining muscle tissue?0 -
Bod Pod doesn't read if you gained lean muscle. It reads if you gained lean body MASS. That could be in the form of glycogen, water, higher bone density, etc. Dexa scan would show if you gained lean muscle mass.I completely disagree with those who say gaining muscle and losing fat can be done simultaneously. I have my BF tested every 6 weeks with the Bod Pod and my first reading in March was 22%. My F/U was a week ago and it went down to 19%. It showed I lost 3 lbs of fat and gained 1 lb of lean muscle. I'm not bodybuilding or competing and if I was then yes it would be different. I'm already pretty lean and 1-2% away from my UG so I'm not changing much of what I do. I'm not looking to have a ripped 6 pack bc in all honesty many can't eat that clean to obtain it and it's just not me. I have good tone and lines in my stomach so I'm happy.
It's not impossible to do, but on a calorie deficit it takes a certain type of person to do it. In reality to gain muscle is to add weight. To add weight means you need surplus.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
I do the bod pod as well when I was 152 lbs at 5'6.5'' and it said I was 33% body fat! That is obese! I am now 135 and lost alot of inches. I lift hard, 3 sets of 10 and try to beat my weights each time. I know I am stronger but I wont loose fat unless I eat 1350 (no more, no less). Should I stick with this until my body fat is healthy and then slowly eat more to gain muscle? How can I gain muscle and not belly fat once I start eating more?0 -
I would rather lose fat than build muscle atm as its summer time, so for now i'm going to focus on fat loss and just maintain the muscle I do have through strength training/weights.
Would a diet ratio something along the lines of this be effective for fatloss & mainitaing muscle...
Breakfast - eggs and smoked salmon with spinach. OR greek yoghurt with seeds & berries(if in a rush/really early morning)
Lunch - tuna or tofu salad
Dinner - Fish/chicken with veg and brown rice/sweet potato
Snacks of - nuts, cottage cheese, pnutbutter, protein shakes(on workout days), hummus with veg sticks, fruit.
I have finished my studies and now have a few months where i'm able to really focus on this. I have 7 weeks until my hols and as i'm not totally out of shape, I hope its possible to see good results. I struggle to get enough cals when eating 'clean'.0 -
Likely. Let's face it, almost everyone trying to lose weight got overweight because they DIDN'T exercise or do physical activity. To activate those muscle they haven't seen or used in a long time, gives them the illusion of muscle being built. Those who are knowledgable in gaining muscle but are overweight and are exercising or have been for a long time KNOW that they when they are dieting down, that muscle is being revealed and not being built.Niner,
Is it possible that what people think of as muscle gains while in deficit are really atrophied or underdeveloped muscle tissue getting developed and that gives the appearance of gaining muscle tissue?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
That's obese by BMI standards. Basically you were just overweight since you were within 7% of being normal. What you're doing is fine. Now when go to surplus, your body will dictate where fat is stored first. There is no regimen of exercise or diet that can change that. So if your belly is where it settles first, then that's what it is.I do the bod pod as well when I was 152 lbs at 5'6.5'' and it said I was 33% body fat! That is obese! I am now 135 and lost alot of inches. I lift hard, 3 sets of 10 and try to beat my weights each time. I know I am stronger but I wont loose fat unless I eat 1350 (no more, no less). Should I stick with this until my body fat is healthy and then slowly eat more to gain muscle? How can I gain muscle and not belly fat once I start eating more?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
That's obese by BMI standards. Basically you were just overweight since you were within 7% of being normal. What you're doing is fine. Now when go to surplus, your body will dictate where fat is stored first. There is no regimen of exercise or diet that can change that. So if your belly is where it settles first, then that's what it is.I do the bod pod as well when I was 152 lbs at 5'6.5'' and it said I was 33% body fat! That is obese! I am now 135 and lost alot of inches. I lift hard, 3 sets of 10 and try to beat my weights each time. I know I am stronger but I wont loose fat unless I eat 1350 (no more, no less). Should I stick with this until my body fat is healthy and then slowly eat more to gain muscle? How can I gain muscle and not belly fat once I start eating more?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
My belly, hips and back get all my fat so really there is no point in trying to gain muscle since I am going to get fat in those areas with eating more....that sucks. I can still get stonger though! But how can you get stronger without gaining muscle? Will this stop at a certain point if I eat to maintain my weight?0 -
I find this topic to be quite interesting. I think we all know what to do, and what we choose to do are two different things. I have found it easy to lose weight weight and gain and stay motivated when you have a Simple, Fun and Easy Platform to work with. I do strength training more than cardio, because muscle burns fat ! I am going to go throw out some tips again.
1- Drink lots of water. most people are dehydrated 2 to 3 L a day.
2- eat about 6 times a day, this helps speed up your metabolism
3- build muscle , it burns weight off faster
4 eat plenty of fruits and veggies. This helps you eat more and weight less
5 avoid the color beige: these foods tend to high in carbs and calories . Low in nutrition .
6 Get the regular amount of sleep, you know what's best for you, recommended 8* hrs (too little and your body will retain or gain weight.)
7 Exercise- 3-5 times a week , 30min a day. Preferably strength and some cardio.
8 The body needs Protein- this helps you build and retain muscle, burn fat and keeps you from getting hungry !
I believe in these completely as they have had incredible results in my body building career and with fitness contests. Hope it helps, take it as just a guideline and find out what works best for you !0 -
I'm curvy and I'm okay with that!0
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I find this topic to be quite interesting. I think we all know what to do, and what we choose to do are two different things. I have found it easy to lose weight weight and gain and stay motivated when you have a Simple, Fun and Easy Platform to work with. I do strength training more than cardio, because muscle burns fat ! I am going to go throw out some tips again.
1- Drink lots of water. most people are dehydrated 2 to 3 L a day.
2- eat about 6 times a day, this helps speed up your metabolism
3- build muscle , it burns weight off faster
4 eat plenty of fruits and veggies. This helps you eat more and weight less
5 avoid the color beige: these foods tend to high in carbs and calories . Low in nutrition .
6 Get the regular amount of sleep, you know what's best for you, recommended 8* hrs (too little and your body will retain or gain weight.)
7 Exercise- 3-5 times a week , 30min a day. Preferably strength and some cardio.
8 The body needs Protein- this helps you build and retain muscle, burn fat and keeps you from getting hungry !
I believe in these completely as they have had incredible results in my body building career and with fitness contests. Hope it helps, take it as just a guideline and find out what works best for you !
This!0 -
Bod Pod doesn't read if you gained lean muscle. It reads if you gained lean body MASS. That could be in the form of glycogen, water, higher bone density, etc. Dexa scan would show if you gained lean muscle mass.I completely disagree with those who say gaining muscle and losing fat can be done simultaneously. I have my BF tested every 6 weeks with the Bod Pod and my first reading in March was 22%. My F/U was a week ago and it went down to 19%. It showed I lost 3 lbs of fat and gained 1 lb of lean muscle. I'm not bodybuilding or competing and if I was then yes it would be different. I'm already pretty lean and 1-2% away from my UG so I'm not changing much of what I do. I'm not looking to have a ripped 6 pack bc in all honesty many can't eat that clean to obtain it and it's just not me. I have good tone and lines in my stomach so I'm happy.
It's not impossible to do, but on a calorie deficit it takes a certain type of person to do it. In reality to gain muscle is to add weight. To add weight means you need surplus.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
So... IM REALLLY CONFUSED HERE!!! CAN I DO STRENGTH TRAINING AND ALSO LOOSE FAT?? I'm eating 1900 cals aprox... doing lost of cardio, and lots of weight lifting... So?0 -
Bod Pod doesn't read if you gained lean muscle. It reads if you gained lean body MASS. That could be in the form of glycogen, water, higher bone density, etc. Dexa scan would show if you gained lean muscle mass.I completely disagree with those who say gaining muscle and losing fat can be done simultaneously. I have my BF tested every 6 weeks with the Bod Pod and my first reading in March was 22%. My F/U was a week ago and it went down to 19%. It showed I lost 3 lbs of fat and gained 1 lb of lean muscle. I'm not bodybuilding or competing and if I was then yes it would be different. I'm already pretty lean and 1-2% away from my UG so I'm not changing much of what I do. I'm not looking to have a ripped 6 pack bc in all honesty many can't eat that clean to obtain it and it's just not me. I have good tone and lines in my stomach so I'm happy.
It's not impossible to do, but on a calorie deficit it takes a certain type of person to do it. In reality to gain muscle is to add weight. To add weight means you need surplus.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
So... IM REALLLY CONFUSED HERE!!! CAN I DO STRENGTH TRAINING AND ALSO LOOSE FAT?? I'm eating 1900 cals aprox... doing lost of cardio, and lots of weight lifting... So?
In the same boat here! I am confused too LOL0 -
Strength training while dieting helps you RETAIN muscle, so you minimise muscle loss in favour of fat loss. It's almost inevitable you will lose some muscle as well as fat. You want to lift heavy to preserve as much lean muscle mass as you can while you burn the fat off.0
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Bod Pod doesn't read if you gained lean muscle. It reads if you gained lean body MASS. That could be in the form of glycogen, water, higher bone density, etc. Dexa scan would show if you gained lean muscle mass.I completely disagree with those who say gaining muscle and losing fat can be done simultaneously. I have my BF tested every 6 weeks with the Bod Pod and my first reading in March was 22%. My F/U was a week ago and it went down to 19%. It showed I lost 3 lbs of fat and gained 1 lb of lean muscle. I'm not bodybuilding or competing and if I was then yes it would be different. I'm already pretty lean and 1-2% away from my UG so I'm not changing much of what I do. I'm not looking to have a ripped 6 pack bc in all honesty many can't eat that clean to obtain it and it's just not me. I have good tone and lines in my stomach so I'm happy.
It's not impossible to do, but on a calorie deficit it takes a certain type of person to do it. In reality to gain muscle is to add weight. To add weight means you need surplus.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
So... IM REALLLY CONFUSED HERE!!! CAN I DO STRENGTH TRAINING AND ALSO LOOSE FAT?? I'm eating 1900 cals aprox... doing lost of cardio, and lots of weight lifting... So?
Short answer is yes you can. If you are doing strength training and eating at maintenance or at a deficit, you will lose fat. This is what I am doing right now and losing 1 to 1.5 % body fat per month.0 -
Bod Pod doesn't read if you gained lean muscle. It reads if you gained lean body MASS. That could be in the form of glycogen, water, higher bone density, etc. Dexa scan would show if you gained lean muscle mass.I completely disagree with those who say gaining muscle and losing fat can be done simultaneously. I have my BF tested every 6 weeks with the Bod Pod and my first reading in March was 22%. My F/U was a week ago and it went down to 19%. It showed I lost 3 lbs of fat and gained 1 lb of lean muscle. I'm not bodybuilding or competing and if I was then yes it would be different. I'm already pretty lean and 1-2% away from my UG so I'm not changing much of what I do. I'm not looking to have a ripped 6 pack bc in all honesty many can't eat that clean to obtain it and it's just not me. I have good tone and lines in my stomach so I'm happy.
It's not impossible to do, but on a calorie deficit it takes a certain type of person to do it. In reality to gain muscle is to add weight. To add weight means you need surplus.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
So... IM REALLLY CONFUSED HERE!!! CAN I DO STRENGTH TRAINING AND ALSO LOOSE FAT?? I'm eating 1900 cals aprox... doing lost of cardio, and lots of weight lifting... So?
Short answer is yes you can. If you are doing strength training and eating at maintenance or at a deficit, you will lose fat. This is what I am doing right now and losing 1 to 1.5 % body fat per month.
Alright! hope it works
I have my BF% assessment next week... I'll see what happened!0
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