hey i am around 5'3 130 pounds and i was wondering how i could lose weight and get toned...i want to be able to bench like 120 or so and i really wanna get toned so you can see my muscle...but i think i need to lose some weight first and i was wondering what a good diet plan is....i wanna lose like 12-15 pounds...but then i wanna put on muscle...so if you could please give me a good eating plan and workout plan that'd be great...also how soon do u think i could lose this weight...i play basketball...and i have practice everyday for like 2 hours..but i don't eat right...so if you could help me out that'd be great..thanks
Girl wanting to get toned...
- Thread starter tk10
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Im not a big gym buff or anything like that but I have purchased this program it is called muscle now. It is a really good program and it covers everything food, sets,failer,excersises,calories,ect. I have had some great success with the program. The great thing about it is it doesn't require you to use anthing that is potentially harmfull to your body. the course is like 125 but I think that you will find the information very valuable I know I have. The guy that runs the course is very helpfull in fact you can email him any time with any questionsthat you have.
i reckon u should just do low weights to start off with and do heaps of those... do some running and once u start to lose some of that weight start doing slightly less repitions and use heavier weights... once u are at the weight u want to be at remember to eat right , fruit , vegies... fish is good 2... results vary but it shouldnt take too long to lose weight if u are playing basketball and are exercizing regularly
You're not going to want to do a lot of resistance training; 1-2 times a week would be sufficient for you. I would go for a full body approach and pretty much train what will benefit you on the court.
Go to www.johnberardi.com and check out his nutritional articles. He has pretty good, solid info on dietary advice and body composition changes. Also, www.bodyrecomposition.com is a great place to get nutritional information.
Go to www.johnberardi.com and check out his nutritional articles. He has pretty good, solid info on dietary advice and body composition changes. Also, www.bodyrecomposition.com is a great place to get nutritional information.
buy The Warrior Diet by Orri Hoffmekler for your weight loss needs.
For getting "toned" stick to a heavy weight that could lift about 10 times and lift it only 5 times. This causing tension to build up in your muscle and causes it to become more firm even when it is not being flexed. Do squat, bench, lat pull down and stiff legged deadlift 5 days a week. Do only one set a day for five reps with each exercise and be sure not go near failure.
In five weeks your muscles will be firmer and you will be much stronger.
For more info on this kinda of exercise i recommend you buy Power to The People by Pavel.
For getting "toned" stick to a heavy weight that could lift about 10 times and lift it only 5 times. This causing tension to build up in your muscle and causes it to become more firm even when it is not being flexed. Do squat, bench, lat pull down and stiff legged deadlift 5 days a week. Do only one set a day for five reps with each exercise and be sure not go near failure.
In five weeks your muscles will be firmer and you will be much stronger.
For more info on this kinda of exercise i recommend you buy Power to The People by Pavel.
Hey Mike, doesn't the "heavy weight, low rep" idea tend to lean more on bulking than toning? I realize that females do not usually have as much 'muscle mass' as males do, however, from what I've read of toning exercises, it's usually smarter to go with a "low weight, high rep" routine.
Also, you're mentioning a lot of core exercises, which makes sense for bulking exercises where you lift heavy, but I'm more inclined to go with more specific exercises for the bodyparts... While you mention one set for five reps, nowhere near failure, this doesn't seem to be advantageous to the toning workout. I'm with Slimburnzy, low weight, high reps, and a good number of exercises.
...but don't take my word for it - use the search button, and I'm sure you'll find a lot of great ideas in here.
Also, you're mentioning a lot of core exercises, which makes sense for bulking exercises where you lift heavy, but I'm more inclined to go with more specific exercises for the bodyparts... While you mention one set for five reps, nowhere near failure, this doesn't seem to be advantageous to the toning workout. I'm with Slimburnzy, low weight, high reps, and a good number of exercises.
...but don't take my word for it - use the search button, and I'm sure you'll find a lot of great ideas in here.
Guys, let's not get caught up in the lifting weights tones you. The toned look is due to a low bodyfat percentage which is primarily diet induced. The low weight, high reps will not tone you but work the type I or endurance muscle fibers. For her basketball, some endurance work is a good idea but she also needs to lift semi-heavy to train the type I fibers.
She has basketball practice 5-6 days a week for 2 hours a day; her activity level is pretty high and spending to much time in the gym will lead to overtraining and poor performance on the court. In my opinion, she should be concerned with her diet more than anything and supplement lightly with weight training.
She has basketball practice 5-6 days a week for 2 hours a day; her activity level is pretty high and spending to much time in the gym will lead to overtraining and poor performance on the court. In my opinion, she should be concerned with her diet more than anything and supplement lightly with weight training.
I agree with the lower bodyfat comment, and usually the easiest way for females to lose bodyfat is weight training... If a male and a female both have the same bodyfat percentage, males can usually lose bodyfat quicker, due to the fact that their body makeup contains more muscle mass than the female. That's really the key to why females should incorporate weight training into their fitness regimen.
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Yea I know, it sounds like a bulking workout.
However, she's only doing the lift once a day so the chances of her gaining any size is very small (no pun intended!) If she was looking to gain weight (bulking) I would recommend two lifts and have her do each lift twice a week for the same number of reps and same fashion of not going to failure except she would increase the sets to about ten.
I agree with the low body fat.
As for lhigh reps. I believe that the notion of high reps toning you up came from professional body building. Body builders do "cutting" stages right before their competion. They also increase the reps because and increase in reps increases the sarcoplasmic fluid which causes the muscle to swell 20-30% with fluid. However, it deflates once the fluid is gone.
Low repetition with a heavy weight increases the tension, or, myfibrillar hypertrophy which makes the muscle someone bigger but more dense or more firm.
also, kettlebells make you ripped up and firm like no other piece of equipment!
Yea I know, it sounds like a bulking workout.
However, she's only doing the lift once a day so the chances of her gaining any size is very small (no pun intended!) If she was looking to gain weight (bulking) I would recommend two lifts and have her do each lift twice a week for the same number of reps and same fashion of not going to failure except she would increase the sets to about ten.
I agree with the low body fat.
As for lhigh reps. I believe that the notion of high reps toning you up came from professional body building. Body builders do "cutting" stages right before their competion. They also increase the reps because and increase in reps increases the sarcoplasmic fluid which causes the muscle to swell 20-30% with fluid. However, it deflates once the fluid is gone.
Low repetition with a heavy weight increases the tension, or, myfibrillar hypertrophy which makes the muscle someone bigger but more dense or more firm.
also, kettlebells make you ripped up and firm like no other piece of equipment!
how old are you? are you still growing? ask your dr!
how old? how toned do u wanna get? (plz dont say 82 year old grandma wanting to get a six pack ee8uuuw 
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