Fitness Minutes: (240,420)
8/16/13 10:56 A
What have you been doing for strength training ? Have you included any sort of strength training in your workout routine ? If you want to see some definition in your arms and legs, then you need to start strength training. If you're not sure where to start, you can start with the fitness section. Coach Nicole has a bunch of short 10-15 minute ST routines that can be done at home. Do you have any resistance bands ? Resistance bands are a great way to strength train at home.
I'm going to recommend two books you can find at your local library, bookstore or online.
Bill Phillips Body for Life New Rules of Lifting for Women by Cosgrove
Both are good beginner strength training books that will teach you the basics. There are lots of online resources too. This is a good website for women's ST too.
Fitness Minutes: (85,382)
8/16/13 10:01 A
What you are experiencing is called "skinny fat" or having a high body fat percentage at a low or healthy weight. It is not the easiest thing to cure but it can be done. You may also be lucky enough to cure a good part of it by simply eating at maintenance and lifting heavy, low reps as a beginner to strength training. So that will be your first step for the first 6-12 months. Invest in skinfold calipers and track your progress. If you find yourself no longer progressing (lowering your body fat percentage) and you still have a ways to go, then you may have to look into doing cycles of bulking and cutting. Where you eat a calorie surplus to gain muscle (you will gain some fat as well) and then at a calorie deficit to cut fat while preserving muscle mass.
Do compound exercises; deadlifts, lunges, step ups, squats and assisted pull ups, bench press, overhead press, rows and planks + 2 other core exercises of choice. 3x a week. Lift a weight where you reach muscle fatigue in the 6-10 rep range for 3 sets each exercise, moving up in weight once you can do 3 sets of 10 reps.
Do HIIT for 20-30 mins 3x a week either on alternate days to your ST routine or after ST.
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.
Fitness Minutes: (0)
1 8/16/13 9:36 A
I have been exercising for the past 2 years and I'm maintaining between 156-158 lbs (I'm 5 ft 9' tall).
The biggest mistake I did while reducing my weight (I was 186 lbs 2 years ago) is - I did not tone up my body regularly, which lead to flabby arms and 'thighs'!
I would like to tone up my thighs and arms big time and I don't know how!!
Any proper strength training and cardio routine suggestions? Please help.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.