So I’m like 108 and almost 5’5, but I’m just… bleh. I really need to add muscle and tone up. I still have a soft middle and thigh jiggle and I really want to be like… TONED.
I started at 170, so I pretty much covered the weight-loss but I’m not how I want to look and I can probably stick to whatever I do as long as it works… but I don’t know where to start as far as muscle and getting “toned”. Fiance says not to get any thinner, which is okay, but I still have some fat that I want to get rid of, but I need to replace it with muscle, not like, become anorexic looking o_O I’m not sure how to start this.
Anyone have any good video sites, or dvd suggestions from experience?
I’ve tried pictures on sites, but they’re useless for me. Form, speed, etc. I need something I can follow visually.
First, I want to say that being 108 and around 5’5 is probably too skinny. You can’t actually replace fat with muscle. You have to burn fat and build muscle. In order to build muscle, you need energy. You need to work out in a way that breaks the muscle (why you feel sore) and then the body will rebuild the muscle. It’s kind of like getting a cut in your skin, then putting on a band-aid. Only, imagine that you never get rid of the bandaid, you just keep cutting it and putting on a new bandaid. Eventually, it will get bigger, right? That’s how building muscles works. You should look to gain about 10lbs of weight and the way to get yourself to make it muscle isntead of fat is by working out appropriately and eating right. Focus on a high-protein diet since that is what builds muscles. You’re probably going to have to increase your caloric intake a bit in order to achieve your goal.
Also, never know what size weights to use! They never say! How difficult should it feel to lift them? How many times should I be able to do the move before the weight becomes like impossible to lift?
You should be able to do about 12-15 reps with the weight, but the last few reps should be really difficult. Since triceps are smaller muscles, you will need less weight. Biceps are bigger, so a bit more. Your chest is bigger, so more weight. Your legs are bigger, so a lot more. Etc. Start off with 8-10lb dumbbells for bicep curls and see how that feels for you.
I also don’t really know what to expect in what time length, or how often to do what… basically, I’m pretty knowledgeable in the “fat loss” category, but not so much the “getting in shape” category.
The most I can gather so far is cardio is NOT what I should be doing now because it seems to burn muscle away as well as fat and if you do nothing but cardio you basically end up “skinny fat” which is kind of how I feel now. haha.
You should have a healthy mix of cardio and weight training. How long do you work out for now? How many days? You should consider doing 30mins of cardio and 30mins of weight training, if you’re going to come up with your own program. There are lots of programs on bodybuilding.com to do if you just want to go to the gym and follow a routine like that or buy yourself some dumbbells.
I’ve never tried pilates, but I know it’s good. I love yoga and it will change your shape and tone you up. p90x also tones you up. You can also go to bodyrock.tv to get some workout videos and ideas.