hi, im 19 yrs old, my height is 172cm and my weight is 53kg, i eat quite healthy, i eat some of everything i think. i want to tony up my body though, i have some cellulite on my legs and i would like for it to disappear and i want an overall toned look..i just want to look a little thicker and nicer. what are some suggestions? what kind of a work out schedule should i adopt?
female toning up
- Thread starter densy88
- Start date
oh really?
Are you exercising at all currently?
CELLULITE!!!! a girl's worst enemy. Unfortunately, its something you can totally get rid of but you can minimize it to a degree where it cant really be seen (its takes a little work). The best workouts I think are squats with and without weight, romanian deadlifts, circuit training, running or some type of cardio. What you eat is really important too? Be sure to drink plenty of water, keeping your body hydrated lessens the appearance of cellulite. Try to concentrate on eating lots of vegetables and fruit with lean meats also try not to eat too much processed foods or foods with trans fats (fat you cant get rid of)!!!!
Ain't that the truth
I agree:
1. eat clean!
2. lots of cardio
3. if you're looking to tone, use light weight, tons of reps!
Good luck!
1. eat clean!
2. lots of cardio
3. if you're looking to tone, use light weight, tons of reps!
Good luck!
Here is a "classic" post I respect much, by Wrangell. It "somes" up my beliefs on toning and how toning is related to fat tissue loss and among other physical considerations:
Best regards to ALL!
Chillen
Glad you said it.
Women won't bulk up like men do. We aren't built like them. Unless you're taking something you won't get crazy big. It takes years of training and very strict diet to get to that point.
So I say lift heavy, might as well challenge yourself. Eat clean you'll feel better and look better, and do cardio to stay nice and lean.
Hmm well I personal train at my gym and so far all of my clients have lost between 15-20 lbs. and have completely toned up with my training techniques. So it must be working...
I would hope so. After all, it doesn't take much, nor does it require any special "techniques" for one to lose weight.
Calories in VS calories out. thermodynamics is a beautiful thing.
Why do they look more toned? Let me refer you to the above.
They look more "toned" because they have reduced their subcutaneous fat. Not because of any "special technique", such as high rep training.
High repetition training does not somehow magically change a group of muscles shape and form or an individual muscle fibers characteristics. Nor does it does not help burn localized fat.
Even simple study of anatomy and physiology would show you this...
Real quick example, would you expect a 5 foot tall female who weighs around 300pounds to look more "toned" after a years worth of high repetition training, without any drop in weight (fat specifically)?
Of course not. To place simply; muscle under fat. < As simple as I could put it. One looks more "toned" as their body fat % is reduced.
ok i seem to be getting answers to my question, but i feel like people totally ignored my stats. Let me repeat it: My height is 5'6 and my weight is 116lbs. AKA, I am not fat, at least I don't think so, and I would not like to lose any more weight and look thinner. So I don't think I need to lose "fat around my muscles" to make them look more "toned". I just want to know what I should do, and HOW OFTEN i should do it. Should i do cardio everyday? or weight lifting everyday? or squats everyday for my cellulite?
How much time does your schedule allow you to workout?
Eh? Do you feel it is really necessary for us to mention your stats to answer your question?
You said "toned" and Chillen provided you with an explaination of what "toned" is.
What it sounds like is you want to do is build muscle and loose some fat ( i.e. the cellulite you said you have) in which TheDiesel explained quite plainly:
Originally Posted by TheDiesel:
1. Eat clean. (google it)
2. Lift heavy. Leg press, squat, work w/ free weights. (don't worry you won't bulk up)
3. Cardio
Do these three things and you'll see results. Good luck!
You may not be fat, but you said you wanted to loose the cellulite= FAT on your legs, and people responded with some good advice.
then you would be wrong. Skinny doesn't equate to fit, it just means scraggy or scrawny, you can still have fat and be skinny....
Well I suggest you check you a few of the stickies in weight training:
Weight Training - WorldFitness Training Forum
and if you still have questions, feel free to ask....
Diane
That gives a BMI of 17.9 which is below the recommended of 18. Perhaps you can eat a bit and also do the exercise bike, treadmill, stepper and some wieghts?
Toning up and getting lean
Cardio and Fat Burning Potential
Reliance on endurance activities (cardio) to burn calories and fat is like using a shot glass to fill up a pool. It is possibly the least efficient way to lose body fat! Cardio focuses only on increasing the amount of fat that you are burning during the time that you are active. So, if you do 60 minutes on the elliptical machine, you have increased your metabolism only for that 60 minute session. If you are doing cardio seven days a week (1hour/session), then you are spending only approximately 4% of your week burning extra fat.
Another problem with this approach is that once you pass the 45-60 minute mark in your cardio session, you have depleted your body's glycogen stores, and your body will now begin to use protein to fuel your energy needs. Unfortunately, your body gets that protein from your muscle tissue, meaning that the extra time that you spend doing cardio is actually shrinking your fat burning furnace, muscle mass. Keep this up for long enough and you will actually slow down your metabolism and burn less fat. This makes the other 96% of your week, when your burn the vast majority of your calories, much less effective.
The solution: Do resistance training circuits. Resistance training basically refers to higher intensity activities. For example, you could walk for 5-6 hours without too many problems, but you could not squat for 5-6 minutes. It takes far more energy to do one squat than to take one step. Squats, lunges, bends, twists, pushes and pulls against resistance would all classify as resistance activities.
Circuit training is when you sequence several activities one after another. It generally consists of up to 8 exercises in a row. For example, doing a lunge and twist, followed immediately by a squat, push ups, pull ups, and jumping rope would be a good circuit. The advantages of a circuit are that you get all the benefits of resistance training, along with all of the benefits of cardiovascular activity. You get the best of both worlds!
Resistance training benefits
*6-15 hour metabolic boost after workouts.
*24-48 hours of increased calorie/fat-burning activity.
*24/7/365 your metabolism will be faster burn more fat!
**Ladies: 5 lbs. of muscle will fit in the space of 2.5 lbs. pounds of fat. So, if you gain muscle and lose fat, you will be significantly
smaller and firmer.
Summary: We are not saying that cardio is bad for you far from it. Any exercise is better than none. We are saying that circuit training is a much more efficient way to burn fat. Cardio offers the smallest return on the time invested. Circuit training takes the relatively small amount of time that you have to exercise, and makes you burn more fat during the rest of your day and week. Would you rather invest 7 hours a week, get seven hours of benefit or would you want to invest that same 7 hours and get 138 hours of fat burning benefit?
Hope this helps!
Corey
Director, OC Physique
Cardio and Fat Burning Potential
Reliance on endurance activities (cardio) to burn calories and fat is like using a shot glass to fill up a pool. It is possibly the least efficient way to lose body fat! Cardio focuses only on increasing the amount of fat that you are burning during the time that you are active. So, if you do 60 minutes on the elliptical machine, you have increased your metabolism only for that 60 minute session. If you are doing cardio seven days a week (1hour/session), then you are spending only approximately 4% of your week burning extra fat.
Another problem with this approach is that once you pass the 45-60 minute mark in your cardio session, you have depleted your body's glycogen stores, and your body will now begin to use protein to fuel your energy needs. Unfortunately, your body gets that protein from your muscle tissue, meaning that the extra time that you spend doing cardio is actually shrinking your fat burning furnace, muscle mass. Keep this up for long enough and you will actually slow down your metabolism and burn less fat. This makes the other 96% of your week, when your burn the vast majority of your calories, much less effective.
The solution: Do resistance training circuits. Resistance training basically refers to higher intensity activities. For example, you could walk for 5-6 hours without too many problems, but you could not squat for 5-6 minutes. It takes far more energy to do one squat than to take one step. Squats, lunges, bends, twists, pushes and pulls against resistance would all classify as resistance activities.
Circuit training is when you sequence several activities one after another. It generally consists of up to 8 exercises in a row. For example, doing a lunge and twist, followed immediately by a squat, push ups, pull ups, and jumping rope would be a good circuit. The advantages of a circuit are that you get all the benefits of resistance training, along with all of the benefits of cardiovascular activity. You get the best of both worlds!
Resistance training benefits
*6-15 hour metabolic boost after workouts.
*24-48 hours of increased calorie/fat-burning activity.
*24/7/365 your metabolism will be faster burn more fat!
**Ladies: 5 lbs. of muscle will fit in the space of 2.5 lbs. pounds of fat. So, if you gain muscle and lose fat, you will be significantly
smaller and firmer.
Summary: We are not saying that cardio is bad for you far from it. Any exercise is better than none. We are saying that circuit training is a much more efficient way to burn fat. Cardio offers the smallest return on the time invested. Circuit training takes the relatively small amount of time that you have to exercise, and makes you burn more fat during the rest of your day and week. Would you rather invest 7 hours a week, get seven hours of benefit or would you want to invest that same 7 hours and get 138 hours of fat burning benefit?
Hope this helps!
Corey
Director, OC Physique