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I need help getting toned body while losing weight



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LOVELESMILLS
Posts: 878
11/13/13 7:50 A

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Les Mills "Body Pump" address the need to condition the muscles through rational strength training.



LOVELESMILLS
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11/13/13 7:46 A

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Body pump!



OLGA18
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11/13/13 7:26 A

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SOME experts recommend that and that recommendation is typically for bodybuilders who are into hard core weight lifting which I am not.
I like to research things and make my judgements based on many different expert opinions and by what works for me.



MOTIVATED@LAST
MOTIVATED@LAST's Photo Posts: 13,641
11/13/13 6:02 A

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Strength training works by creating microscopic tears in the muscle fibers, which then grow back stronger. But it takes time for this to happen, which is why most experts recommend resting for 48-72 hours between ST sessions (which implies 2-3 times per week).

Ignoring this sound exercise principle on the basis of "one size doesn't fit all" is just #$%^. As is using 'soreness' as a guide to workout frequency.

Effective strength training is all about quality, not quantity. Make your ST as challenging as possible by lifting heavy (or choosing more challenging variants of bodyweight exercises), and then rest your muscles afterwards so that they can recover and get stronger.

M@L

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.


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DVDIAMOND
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11/12/13 10:56 A

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For your goals I would cut the cardio in half and start lifting weights. In fact you could even cut the cardio down to 1/4 of what you are doing now and focus on strength training. You can do it everyday, but include a rest day, as well as long as you focus on different areas of different days. Lower body, upper body, core. Cardio is going to burn muscle as well as fat and that is not what you want at this point.

Edited by: DVDIAMOND at: 11/12/2013 (10:57)

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LEC358
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11/12/13 8:29 A

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Check out "You are your own Gym" by Mark Lauren. It has a full body weight exercise program from beginner to advanced. But like the others said, a lot of the "chiseled" look comes from having a very low body fat percentage so you need to pay attention to your diet just as much, if not more than your exercise regimen.



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FERNCREST
Posts: 669
11/12/13 6:01 A

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Lift several times a week. Go to bodybuilding.com for weight training plans.



BUBBLEJ1
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11/12/13 2:49 A

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I weight train 2-3 times a week, always missing a day between workouts. You could safely drop 2-3 cardio and replace them with body weight exercises. Cardio isn't the be all and end all of weight loss, evidenced by my losing 45lb while doing cardio 2-3 times a week and weights 3 times a week. I am only one example, but there are others on here with similar stories.

To look toned or 'ripped' you need a low body fat percentage. That comes from eating well and losing weight/fat. I am very strong and have muscles, but my body fat is hiding them to an extent. I am having to decide whether or not I want to lose more weight and fat to make me look more toned.

~Jess~

There are no shortcuts. No magic bullets. No secret spells. What works is hard work, dedication, and a daily dose of chocolate.


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OLGA18
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11/11/13 1:24 P

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You might want to consider circuit training videos which combines the two. You can find plenty of them on youtube.
I have used the fitness bands....don't underestimate the workout you can get with them. It doesn't feel that hard at first but it's one heck of a workout.
Incidentally, I do strength training almost every day and I know, I know the "experts" say you shouldn't but it's not a one size fits all thing.

Edited by: OLGA18 at: 11/11/2013 (13:25)


LOTUS737
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11/11/13 1:17 P

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Unless you're super sore I think you can do them every other day. You could also get some workout bands to add resistance for at-home strength training workouts- they are fairly inexpensive!

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Next goals: -
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Healthy choices and actions have positive impacts, even if the scale doesn't move!


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CAPTATHLETICA
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11/11/13 1:08 P

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Hey everyone thanks for reading. Maybe 4 or 5 years ago I lost a lot of weight, but I was still flabby in my upper body. This time around I am wanting to look very toned or "ripped, chiseled". How often should I do body weight exercises? By body weight exercises I mean push ups, sit ups, crunches, and others? Right now I do 45 mins cardio 6 times a week.

Take it one day at a time. :)


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