Getting that nice toned look

[brooklynbaby]

Ok, I changed the way I ate about 2 years ago. I probably ate fast food 5 times in two years. I drink about 8 pints of water a day or more. I rarely eat anything fried, I work out (do tae bo) and now i'm at my perfect weight, however I can't seem to get any more toned. Maybe it's time for me to go to a gym and use machines or something because the more I work out, the more weight I lose, I don't get any more muscle.

I learned how to tone my legs by doing squats but nothing happens to my stomach aside from it just getting smaller, I want it to get harder and smaller, not just smaller. Any one know why my toning isn't working? I'm 5'4" about 134 pounds (average height and weight) but I cannot get any more muscle mass

[BrainDead]

Ok, I changed the way I ate about 2 years ago. I probably ate fast food 5 times in two years. I drink about 8 pints of water a day or more. I rarely eat anything fried, I work out (do tae bo) and now i'm at my perfect weight, however I can't seem to get any more toned. Maybe it's time for me to go to a gym and use machines or something because the more I work out, the more weight I lose, I don't get any more toned.
I learned how to tone my legs by doing squats but nothing happens to my stomach aside from it just getting smaller, I want it to get harder and smaller, not just smaller. Any one know why my toning isn't working? I'm 5'4" about 134 pounds (average height and weight) but I cannot get any more muscle mass


You tae bo hoe.


...Just had to say that.

Good going on the health thing though.

[BrainDead]

Also, i know next to nothing about muscles and working out and blah blah... but i think it's harder for females to get muscles showing, something to do with hormones or something.

[brooklynbaby]

You tae bo hoe.
...Just had to say that.
Good going on the health thing though.
um thanks. I tried to put this in the fitness forum. How come it posted in here?

[BrainDead]

um thanks. I tried to put this in the fitness forum. How come it posted in here?


One of life's mysteries.

It's here now, so lets just enjoy the moment together.

[brooklynbaby]

Also, i know next to nothing about muscles and working out and blah blah... but i think it's harder for females to get muscles showing, something to do with hormones or something.
This is really annoying to me. Maybe I need a personal trainer or something, you could be right about the harmones because I don't really know any women who just work out on a regular basis with a lot of muscle, I see nice shapes but not really muscles. The women I know who are solid as a rock are athletic (run track) I don't want a debo look but I want my stomach to have some muscle and my legs also. They're just toned regularly.

[BrainDead]

This is really annoying to me. Maybe I need a personal trainer or something, you could be right about the harmones because I don't really know any women who just work out on a regular basis with a lot of muscle, I see nice shapes but not really muscles. The women I know who are solid as a rock are athletic (run track) I don't want a debo look but I want my stomach to have some muscle and my legs also. They're just toned regularly.

Honestly i'm not the one to ask.

My work out consists of curling a beer several times towards my face.

Although, another little piece of info that has came back to me makes me think a lot of getting abs etc. is down to diet/weight loss... But the fact you seem to have a very healthy diet makes me wonder if that's actually true.

Perhaps it would take more cardio exercise to get a stronger stomach?? (that's not a fact, i'm just guessing here.... wait until someone who knows answers to the thread).

Also, that reaaally toned look on women isn't good looking imo. Don't get too firm.

[khalid a.k.a Genocide]

Ok, I changed the way I ate about 2 years ago. I probably ate fast food 5 times in two years. I drink about 8 pints of water a day or more. I rarely eat anything fried, I work out (do tae bo) and now i'm at my perfect weight, however I can't seem to get any more toned. Maybe it's time for me to go to a gym and use machines or something because the more I work out, the more weight I lose, I don't get any more muscle.
I learned how to tone my legs by doing squats but nothing happens to my stomach aside from it just getting smaller, I want it to get harder and smaller, not just smaller. Any one know why my toning isn't working? I'm 5'4" about 134 pounds (average height and weight) but I cannot get any more muscle mass

what you're really looking for its some muscle growth, muscle definition and lose some more body fat. The only way to achieve that is through some form of weight training and solid eating habits(diet). Its pretty simple, the muscles are right there on your body, they are just underneath the fat(body fat). And with weight training and a solid diet, your muscles will most certainly get bigger, you'll lose body fat and you'll get to that 'toned' or defined look. How big? That depends on your 1) Goals, 2) structured weight training routine, 3) diet, 4)Intensity in the gym.

Don't automaticly assume that you'll get HUGE with weight training. You won't if your goals are NOT to get big.

Just set up a weight training routine geared for muscle growth. There are so many routines out there, the important thing here is to keep it basic and don't shy away from free weights. You'll benefit greatly from using free weights. Use both machines and free weights. Also do some form of cardiovascular exercise at least 3 times a week.

Check this web page out, http://exrx.net/. It contains info on weight training routines, exercises, exercise instruction and much more. They have (motion) pics of the exercises, if you don't know them.

[brooklynbaby]

Thanks KG, I don't want to get really big or anything, I guess you're right, I want to significantly reduce body fat. The thing is I don't weigh a lot so I don't want to lose body fat by losing weight, i'd like to make the fat muscle I guess. I want that feminine defined look. Not muscular or Hard but just finely defined. I am great at following tapes and instructional videos, I lost a lot of weight on tae bo, I completely changed my eating habits. The only thing I could think of to add to my diet is eating more fruits and veggies but I stay away from fatty foods, oily foods and high calorie foods. I don't eat/drink anything with high fructose corn syrup etc. I might snack twice a week on some icecream or something similar but it's not to the point that it affects my eating habits.

[khalid a.k.a Genocide]

Thanks KG, I don't want to get really big or anything, I guess you're right, I want to significantly reduce body fat. The thing is I don't weigh a lot so I don't want to lose body fat by losing weight, i'd like to make the fat muscle I guess. I want that feminine defined look. Not muscular or Hard but just finely defined. I am great at following tapes and instructional videos, I lost a lot of weight on tae bo, I completely changed my eating habits. The only thing I could think of to add to my diet is eating more fruits and veggies but I stay away from fatty foods, oily foods and high calorie foods. I don't eat/drink anything with high fructose corn syrup etc. I might snack twice a week on some icecream or something similar but it's not to the point that it affects my eating habits.

You'll lose body fat and gain muscle, and eventually you'll get that defined look. Plus the weight difference won't be as great as you think. Check the web site I posted on my first response, it might help you as far as setting up a basic weight lifting routine.

Your diet/eat habits look good, you're on the right path. I would only add to just snack on ice cream/junk food once a week instead of twice. And do add fruits and vegetables in your diet.

[brooklynbaby]

You'll lose body fat and gain muscle, and eventually you'll get that defined look. Plus the weight difference won't be as great as you think. Check the web site I posted on my first response, it might help you as far as setting up a basic weight lifting routine.
Your diet/eat habits look good, you're on the right path. I would only add to just snack on ice cream/junk food once a week instead of twice. And do add fruits and vegetables in your diet.
ok I started a hard core ab work out routine and for some reason I Saw the results yesterday but i've been doing it for about 2 weeks. I'm going to stick to it and see how it progresses. I only know about 5 really good ab exercises.

I usually do my ab work while i'm watching tv so it's not like i'm working out. I can do ab work outs through an entire 1/2 hour without paying attention because i'm watching the TV. I briefly looked at the site but i need to look at it in detail.

I want to add a lot of fruits to my diet with water instead of just water but i can't eat a lot of certain fruits, they put my teeth on edge. I need to cut out snacks all together for a while, not once, not twice, completely. I've decided that I want to lose 5 pounds or at least 3, I know it doesn't sound like a lot but my body is strange, every pound makes a difference.

[khalid a.k.a Genocide]

ok I started a hard core ab work out routine and for some reason I Saw the results yesterday but i've been doing it for about 2 weeks. I'm going to stick to it and see how it progresses. I only know about 5 really good ab exercises.
I usually do my ab work while i'm watching tv so it's not like i'm working out. I can do ab work outs through an entire 1/2 hour without paying attention because i'm watching the TV. I briefly looked at the site but i need to look at it in detail.
.

That sounds like you're overtraining your abs, you really don't need to work your abs that much. Every muscle in your body requires a certain period of resting time after exercising in order to properly recover and grow. So I would say maybe work on your abs two to three times a week. And just two ab exercises(10-20 reps per set) per session is fine.

[El Pene En Tu Boca]

start jogging and doin calestics

[brooklynbaby]

That sounds like you're overtraining your abs, you really don't need to work your abs that much. Every muscle in your body requires a certain period of resting time after exercising in order to properly recover and grow. So I would say maybe work on your abs two to three times a week. And just two ab exercises(10-20 reps per set) per session is fine.
wow I didn't even know I could over work my abs, I just figured the more the better :blush: Ok I work my abs every day, not two three times a week, that's a good tip, actually i've heard that before but just ignored it :huh: I've heard it's also good to alternate days like not work out three days in a row, is that true?

[khalid a.k.a Genocide]

wow I didn't even know I could over work my abs, I just figured the more the better :blush: Ok I work my abs every day, not two three times a week, that's a good tip, actually i've heard that before but just ignored it :huh: I've heard it's also good to alternate days like not work out three days in a row, is that true?

Yes and no. for example, you could work abs on mondays, wednesdays and fridays. Something of that sort if you are going to go for the 3 times a week.

[whoisanita]

For women to show abs, it's a lot harder. We store majority of our body fat around lower abs and hips to protect our reproductive organs and to preserve energy for pregnancy.

If you are concerned about gaining weight from lifting regularly, don't be. Even if you lift heavier weights, for women, our muscle mass doesn't get as big as easily because we lack testosterone. So lifting heavier weights (gradually) can be good if you want more definition overall.

However, I'm concerned that you are over working your abs. In reality, if you want a smaller but more defined stomach to show, lots of crunches won't really help. You pretty much already have a six pack (most healthy people naturally do), you just have a layer of fat on top of it so you can't see it. To get rid of this layer of fat, you need to make sure that you burn a little bit more calories (via cardio) than you consume. This means cardio galore and lots of protein (egg whites, tuna, lean chicken and no sugars). Remember that target training doesn't really work.

My stomach shows a 4 pack on top, but I can't for the life of me, get my lower stomach to show definition unless I go on that high protein diet I mentioned and do hella cardio. My friend who doesn't workout (ever) and is naturally hourglassy has had six pack abs since the 4th grade. Her arms look muscular, but when you touch them, they are soft and squishy. Some people just have it in their genes to have their body fat stored in "right" areas.

[brooklynbaby]

For women to show abs, it's a lot harder. We store majority of our body fat around lower abs and hips to protect our reproductive organs and to preserve energy for pregnancy.
If you are concerned about gaining weight from lifting regularly, don't be. Even if you lift heavier weights, for women, our muscle mass doesn't get as big as easily because we lack testosterone. So lifting heavier weights (gradually) can be good if you want more definition overall.
However, I'm concerned that you are over working your abs. In reality, if you want a smaller but more defined stomach to show, lots of crunches won't really help. You pretty much already have a six pack (most healthy people naturally do), you just have a layer of fat on top of it so you can't see it. To get rid of this layer of fat, you need to make sure that you burn a little bit more calories (via cardio) than you consume. This means cardio galore and lots of protein (egg whites, tuna, lean chicken and no sugars). Remember that target training doesn't really work.
My stomach shows a 4 pack on top, but I can't for the life of me, get my lower stomach to show definition unless I go on that high protein diet I mentioned and do hella cardio. My friend who doesn't workout (ever) and is naturally hourglassy has had six pack abs since the 4th grade. Her arms look muscular, but when you touch them, they are soft and squishy. Some people just have it in their genes to have their body fat stored in "right" areas.
I believe that's true with the six pack thing because when I stand up, I have a nice toned hour glass look naked but when i'm sitting down, especially with jeans on, i look like I have a stomach. I guess i'm going to have to just burn more fat. See the thing is if I lose 5 pounds, I look slim but if I gain it, I look thick, I have a funny weight, I'm just going to stick to my ab and tae bo work out and see how it progresses if i cut out sugars like you said

[TurbulentMonk]

Yes and no. for example, you could work abs on mondays, wednesdays and fridays. Something of that sort if you are going to go for the 3 times a week.
i have a qestion regarding that. how come they say it's good to work out each muscle group once a week but at the same time they say you should work out your abs 2-3 times a week? say i work out each muscle group 3 times a week 3 sets for each exercise and 2-3 exercise per muscle group, would that be overtraining?

[khalid a.k.a Genocide]

i have a qestion regarding that. how come they say it's good to work out each muscle group once a week but at the same time they say you should work out your abs 2-3 times a week? say i work out each muscle group 3 times a week 3 sets for each exercise and 2-3 exercise per muscle group, would that be overtraining?

It all comes down to intensity of the workout, weights being used and the individual's weight training objectives. If your lifting weights 65%-70% of your max, then you can't work that same muscle for more than two days a week. Thats considering that your goal is to increase muscle mass. However it varies if your goal is something other than getting big.

Since my goal is to further increase muscle mass, I work each muscle once a week. I lift moderately heavy weights(65% to 75% of my max) for most exercises, and with high intensity. And for deadlift, I go very heavy(80%-95% of my max). For squats I deal with weights that are 70%-85% of my max.

Once again, it all boils down to what you trying to accomplish with weight training.

[TurbulentMonk]

It all comes down to intensity of the workout, weights being used and the individual's weight training objectives. If your lifting weights 65%-70% of your max, then you can't work that same muscle for more than two days a week. Thats considering that your goal is to increase muscle mass. However it varies if your goal is something other than getting big.

Since my goal is to further increase muscle mass, I work each muscle once a week. I lift moderately heavy weights(65% to 75% of my max) for most exercises, and with high intensity. And for deadlift, I go very heavy(80%-95% of my max). For squats I deal with weights that are 70%-85% of my max.

Once again, it all boils down to what you trying to accomplish with weight training.
for example, I want to slightly increase muscle mass (don't want to be too big just slightly bigger muscles in general, I know it doesn't really say much but i'm about 5'7 180 lbs)

My main goal is to have more defenition (i have a high bodyfat percentage (like in the 20% range)

i can see that i have some type of built under the fat. it's just that i want WAY more defenition.

I know i should have a good diet high in protein low in carbs but and that i should hve a good cardio routine (i'm gonna try HIIT but can you program that on a treadmill?)

besides that i'm not sure how to measure the intensity of the weightlifting.