wanting to lower BF but gain muscle definition...read on....!!!

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PrincessLadybum

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Im wanting to lower my body fat and gain some size on my muscles to gain a toned and defined look, ive lowered my calorie intake quite alot to reduce my BF..
my ???? is, am i best doing this one step at a time as in lower my fat % THEN work on muscle building or can it be done at the same time??
At the mo im doing cardio everyday and some weight training alternating legs and arms each day...
i need as much info as possible so i get it right!!
Thanks to all who can help!!!:confused:
 
In regards to you "drastically" reducing your caloric intake, keep in mind that at a certain point you'll actually be damaging your body. Can you post your stats and your daily caloric intake?

And you can reduce your bf and achieve a toned look. Do some weight training, and supplement with cardio. The reduction in bf and the gain in muscle mass will result in a toned look.
 
im currently around 133lbs and 5ft 5, im usually only around 120lbs give or take a couple lbs. my calories ive reduced to about 1050 per day max and have started doing ten mins of intense cardio per day (several sets of full speed sprinting over 200m) and lifting weights for arms, squats and calf raises for the calf's (or calves) can never get it right??!!
 
I would recommend right around 1350 calories per day. If you go below 1200 you are taking the chance of putting your body into starvation mode. Then, it will be next to impossible to lose weight no matter what you do.

I suggest keeping the weights as well as the cardio. Personally I would gradually up the cardio to at least 20-30 minutes per day. By combining both you should at least be able to maintain the muscle mass you have. As you lose the weight your definition will come back. But, eat some more calories or your body will breakdown muscle or whatever else to get the nutrients it needs. Best of luck, Greg

What weights, sets, repititions are you doing? This may need to be tweaked also.
 
PrincessLadybum said:
Im wanting to lower my body fat and gain some size on my muscles to gain a toned and defined look, ive lowered my calorie intake quite alot to reduce my BF..
my ???? is, am i best doing this one step at a time as in lower my fat % THEN work on muscle building or can it be done at the same time??
At the mo im doing cardio everyday and some weight training alternating legs and arms each day...
i need as much info as possible so i get it right!!
Thanks to all who can help!!!:confused:
Click to expand...

Having a "toned" muscular look encompasses mainly three items (keeping genetics in mind):

1. Having enough developed muscle underneath the skin.

2. Having low enough Body Fat (which can vary per person at which level can look good).

3. Manipulating one's diet.

Yes, manipulating your diet (macro-nutrients) can "improve" the look of ones physique (when one's body fat is low enough and muscles developed enough)---tremendously, and usually this manipulation doesn't get mentioned in the same breath of low BF and enough muscle development when one uses the over rated word tone (and it should be)--because this ALONE can improve upon what's already there.

One can clearly miss out, if they do not.

What goes between the teeth does not go hidden underneath.

You see it out on the outside of your body.

And, do not forget it.


Best wishes

Chillen
 
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I suggest you P90X :)
Comes with a diet guide, and the whole package to make you lose body fat, get tone, and gain muscle if you want.
 
It is doable but extremely difficult. I was able to do it earlier this year. What essentially happened was that I RE-gained my old strength and form while losing the bodyfat. I am not sure if I actually gained muscle but I toned up from 189 lbs to 165 lbs in about 5 months; all the while my strength steadily increased.

Like you, I drastically cut my calorie but I agree that you should keep AT LEAST 1350 calorie, probably 1500 per day; you don't want your body to go into starvation mode. What I did was do cardio early in the morning and weight in the afternoon and curb off the carbs intake after my weight training session. When I did cardio, I aimed to burn over 1000 calorie per session. Yes, I spent a ton of time working out but I read in there, listen to music, watch some tv, etc.... I would coordinate my workout with what the gym was showing and if i liked it, time just flew by. Make sure the drink the Whey protein post weight session though.

Good luck with your endeavor, it is doable but not easy.
 
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