Trying to tone muscle, not build...couple of questions!?!
Question: Ok, so I am 5'7. I weigh 200 lbs. I have dropped 35 pounds through running and have decided to start a weight training program. I want to tone muscle, not build it. My understanding is that if you don't increase your weight and/or reps, you will tone and not build. Is this correct? Also, I know you gain weight by lifting because muscle weighs more than fat, but will I continue to lose fat just by lifting and not running? Thanks!
Answers: Ok, so I am 5'7. I weigh 200 lbs. I have dropped 35 pounds through running and have decided to start a weight training program. I want to tone muscle, not build it. My understanding is that if you don't increase your weight and/or reps, you will tone and not build. Is this correct? Also, I know you gain weight by lifting because muscle weighs more than fat, but will I continue to lose fat just by lifting and not running? Thanks!
Hey, well done on losing 35 pounds! Don't be afraid of building muscles, to really build muscles you have to train for hours and consume lots of protein. if you just do weight training 3 times per week you will have good strong muscles. and do you know that if you have more muscles you will burn more calories when resting? muscles need more energy to support themselves so in the long run they will help you lose more weight.
there is a good site with lots of ideas for toning exercises http://www.shape.com/fitness_tools/worko...
you will continue to loose fat by doing weight training because you still use up calories and you must know already that to loose fat you just have to consume fewer calories than you burn. you can see on the same site i sent you a link too how many calories you burn doing different sort of activities. however to fight excess weight aerobics is the best. Weight training is necessary to add too though.
Good luck!
dun be lazy and do both =] cause itd work out =/ and if you do running you tone up your legs so you will be buff top and bottom x)
think u will need muscle to fill up the extra skin....
i like women with some muscle so train hard and heavy and do some mountain biking
Actually your a little off. First off you don't build muscle by only increasing reps or weights you need to also increase protein intake. Just keep it up the way your going, you need to lose more weight first and then the definition will begin to show as you you progress.
And to answer your question, yes you will continue to loose weight if you do resistance training, burns more calories. But who says you can't do both?
the higher the % of body fat the lower the chances there are for increased muscle mass from weight training. a high percentage of body fat indicates low insulin sensitivity in the muscle cell which is far from optimum for increasing muscle mass.
muscle building for a woman on a low calorie diet is near impossible for a variety of reasons. it takes a lot more than lifting heavy weights to build muscle, there has to be a caloric excess in the diet of the right nutrients. also woman produce 1/10 the amount of testosterone that men do so it's hard enough for a woman with average body fat to increase muscle mass. increasing muscle is not as easy as the uneducated masses like to perceive.
lifting light weights for high reps is not optimum for weight loss. lifting weights as heavy as possible causes the greatest increase in the resting metabolic rate AFTER exercise where real fat loss takes places. those that preach about using high reps with low weight to target fat loss during exercise know next to nothing about how the human body works and how it truly reacts to exercise.