Hello, I am a 28 year old and I weigh 130lbs. I am not over weight but I'm still interested in working out. My arms are small and I want to tone them up including my legs and butt. What type of work outs do you suggest. I also heard about drinking a shake would help tone you up. what do you recommend to drink?
tone up
- Thread starter justadoll
- Start date
Hi and welcome to the forum! Glad to have you. First off, you can't technically tone a muscle. To get the "toned" you need to build muscle and then lose the fat that's covering them. But it sounds like you're mostly looking to build muscle. Not sure if you have any fears of building too much muscle, but if you do, fear not. Women are not designed to build muscle. You'll find it's a big challenge to build any.
If you're a newbie to weight training I suggest using a personal trainer if you can to get you started. They may also be able to make nutritional recomendations. You should make sure you're working every muscle group. If you've never weight trained you will want to start off with your weights being fairly light until you get used to it. Then, start increasing to heavier and heavier weights. Also, you will need to eat extra calories. Lots of lean proteins and complex carbs. The body builds muscle from the extra calories.
Hope that helps. Any more questions and I would be glad to help!
Sarah
If you're a newbie to weight training I suggest using a personal trainer if you can to get you started. They may also be able to make nutritional recomendations. You should make sure you're working every muscle group. If you've never weight trained you will want to start off with your weights being fairly light until you get used to it. Then, start increasing to heavier and heavier weights. Also, you will need to eat extra calories. Lots of lean proteins and complex carbs. The body builds muscle from the extra calories.
Hope that helps. Any more questions and I would be glad to help!
Sarah
If you are just looking to lean up and lose some extra body fat... then participate in a regular exercise program and eat well. Here are some tips that may help you out...
1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.
2) Drink lots of water
3) Rest properly. This means taking at least 24-48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.
4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.
5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method.
All of the above things combined will result in fat loss. Good luck. The most important thing is to get started.
1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.
2) Drink lots of water
3) Rest properly. This means taking at least 24-48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.
4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.
5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method.
All of the above things combined will result in fat loss. Good luck. The most important thing is to get started.