Strenght Training routine for long, lean muscles & runner's knees

[blondissima777]

I wanted to know if someone has a strenght training routine to tone, define, assist in weight loss and keep your muscles long and lean.

My understanding is that by strenghtening smaller muscle groups they pull in the larger muscles giving you a leaner and not bulky figure.

Also, I have runner's knees and I've read that certain exercises can help. What are they and how should I incorporate them into my work out.

The only place I want to "bulk up" a little, are my calves. They are too skinny right now.

Just FYI, I currently do an hour of cardio in a stair stepper everyday and I'm currently not doing any strenght training.

I don't have access to a gym, but I can buy some things to workout at home as needed: small dumbells, medicine ball, resistence bands, etc.

Also, is it true that pilates, yoga and the like, are not considered strenght training and won't help keep your metabolism going, since they are considered to be more toning exercises?

Thank you in advance!!!

 

[edco76]

Replies in Bold

I wanted to know if someone has a strenght training routine to tone, define, assist in weight loss and keep your muscles long and lean.

Well tone and define are pretty much a by-product of losing the over lying fat. To get "toned" all ya gotta do is lose the fat to expose the muscles. As for weight loss any well designed program will consist of some resistance training to aid in weight loss, with diet still being the main emphasis. Muscles do not get longer and are by there very definition "lean" If you are refering to doing strength training without getting bulky, I wouldnt worry about it. It hard to add muscle, especially for women and especially while in a caloric deficit.

My understanding is that by strenghtening smaller muscle groups they pull in the larger muscles giving you a leaner and not bulky figure.
nope

Also, I have runner's knees and I've read that certain exercises can help. What are they and how should I incorporate them into my work out.
Donet know much about "runners knees

The only place I want to "bulk up" a little, are my calves. They are too skinny right now.
You can try and do some isolation exorcises but like I said bulking is not an easy feat

Just FYI, I currently do an hour of cardio in a stair stepper everyday and I'm currently not doing any strenght training.
You should be
I don't have access to a gym, but I can buy some things to workout at home as needed: small dumbells, medicine ball, resistence bands, etc.
If you wanna go gymless, check out

Also, is it true that pilates, yoga and the like, are not considered strenght training and won't help keep your metabolism going, since they are considered to be more toning exercises?
To me they are not strength training but they are also not "toning exorcises either (see above)

Thank you in advance!!!

Also after seeing your post in your other thread, I believe you could really benefit from some resistance training. It really is a must. Especially for some one with not a lot of weight to lose like yourself

 

[blondissima777]

By resistance training, you mean working out with the bands or the rubber tubing thing with the handles?

The reason I'm going gymless is because I can't afford it right now, so I'm trying to stick to what I know I can do at home.

I checked out Ross's website and it's more than what I'm looking for. I was just checking out to see if someone already had a routine they were willing to share and then I or someone else could add some modifications according to my needs.

 

[edco76]

By resistance training, you mean working out with the bands or the rubber tubing thing with the handles?

The reason I'm going gymless is because I can't afford it right now, so I'm trying to stick to what I know I can do at home.

I checked out Ross's website and it's more than what I'm looking for. I was just checking out to see if someone already had a routine they were willing to share and then I or someone else could add some modifications according to my needs.

By resistance I mean using your muscles to move a load. That load could be weights, body weight, bands, gallon jugs, you name it. Since you are a beginner you could just start out with body weight movements. BW squats, push-ups, pull-ups.

 

[happyandhealthy]

I would also recommend including pilates into your ruitine....although it isn't high instensity for major calorie burning you are using the weight of your body in slow conrolled movements - a type of resistance training I guess!

Anyway....i've always seen the biggest changes in my body (especially legs and lower tum) when i've been doing pilates regularly.

Good luck!

 

[Steve]

You have a lot of misconceptions shaping your beliefs. Understandably so given how much bullshit is floating around out there.