Faded_x Posted January 6, 2011 Posted January 6, 2011 For awhile now, I've been wanting to get more healthy. I've always had a very active metabolism, so I've never bothered with really watching what I eat or anything like that. While I've been trying to be better with it the past few months, I've never been much of an exerciser either. Mostly because I just never seem to be motivated enough. Anyway, my point is that I know this won't last forever (my good metabolism), so I want to start doing something about it, before it gets to the point where I need to. I am 159cm, which is somewhere between 5'2" and 5'3", and I weigh roughly 52kg (which I think is about 115lbs). I only really want to lose a few kilos, but my main focus is to tone up. What would everyone suggest is the best way to go about this? I've heard great things about yoga and pilates, so I'm hoping to start on those soon. For Christmas I got 4 "The Hollywood Trainer" DVDs: Pilates, Yoga, Cardio Sculpt and Kickboxing Bootcamp. I figure these will be a great start, but where to go from there? Also, please keep in mind that I don't have a heap of money, and I also come from a small town where there's not a lot of gym classes available. Thanks!
Surrealist Posted January 6, 2011 Posted January 6, 2011 Tone is a function of muscle mass and body fat levels. No, you do not have to have large muscles to have tone. But you do have to have some muscle and low body fat levels. Muscle grows from stimulus to the muscle fibers, which in our day and age, is best done (though not only done) by way of weight bearing activity, particularly weights training program. Bodyfat is reduced by way of expending more energy than ingesting. So a sensible diet that is nutritionally dense while more caloric sparse is the best way to achieve this end and avoid crash or otherwise fad diets. You may wish to query this further or perhaps do some further research of your own. Cheers
Author Faded_x Posted January 6, 2011 Author Posted January 6, 2011 Tone is a function of muscle mass and body fat levels. No, you do not have to have large muscles to have tone. But you do have to have some muscle and low body fat levels. Muscle grows from stimulus to the muscle fibers, which in our day and age, is best done (though not only done) by way of weight bearing activity, particularly weights training program. Bodyfat is reduced by way of expending more energy than ingesting. So a sensible diet that is nutritionally dense while more caloric sparse is the best way to achieve this end and avoid crash or otherwise fad diets. You may wish to query this further or perhaps do some further research of your own. Cheers Thank you for your post, Surrealist ! I do have a basic idea of how it all works, though. I was more so looking for actual methods (as in examples of exercises) that people use to achieve this.
Keridan Posted January 6, 2011 Posted January 6, 2011 The best thing you can do is start with a regular routine using some small free weights. You should alternate between muscle focuses as well. I would say start with 2-3 times a week doing a rotation of exercises. You can grab some weights pretty cheap at any sports outlet or wal-mart. For lighter tone (not mass building) you want to do many reps of a lower weight. You also want to pick two muscle groups and focus on those each exercise. For instance: Routine 1: focus on biceps and triceps. This would include curles, hammer lifts, reverse rowing, etc Routine 2: abs and back (core groups). Sit ups, leg lifts, rotations, etc Routine 3: quads and legs. Squats, leg press, etc Routine 4: shoulders and traps. front lifts, back lifts, pull ups, push ups You could easily add items to this and change it, but you would rotate through the routines. If you are not trying to build mass, you want to stick to lighter weights and not over do it. There should be some burn, but not overwhelming. A great site for getting the details and working out a plan is www.exrx.net which is a free site giving all kinds of details, pictures, calculators and more. When I took classes, all my professors swore by this site.
vvjones Posted January 24, 2011 Posted January 24, 2011 The other part attaches on the sternum and upper six ribs, and moves arms downward and forward. Both attach near the top of your upper arm bone. The serratus anterior, on either side of the rib cage, and the pectoralis minor, a small muscle under the pectoralis major, help stabilize the shoulder blades as the arms move forward.Eat a diet that is balanced with lean protein, fruits, vegetables and whole grains. Avoid fried foods or foods with high fat contents. Your body will absorb the fat you eat, making it difficult for you to increase muscle tone and appear toned. Managing your diet doesn't necessarily equate to weight loss although some weight loss may occur.When at rest, your muscles are in a constant state of partial contraction in order to be ready for action. The 'tone' of your muscles is involuntary, so you can't change it by lifting weights a certain way
Nightsky Posted January 24, 2011 Posted January 24, 2011 Avoid processed foods. Try to eat many nuts, fruits, and vegetables. Make sure you get enough protein. Spread your meals out at least 4 times a day, but the more the better. Try being in a regular sleep routine so you’re not tired. Don’t eat within the last 3 hours or so before sleeping. Drink mostly water, and be hydrated. Do aerobic work out like walking or something more intense at least 5 times a week. Do some kind of anaerobic work out at least 2 or 3 times a week. Read some books on nutrition and fitness. Have fun with this and like already said don’t do a fad or unsustainable crash diet. Once again find a way to have fun with this because it will be really fun if you want.
Bertram Posted January 24, 2011 Posted January 24, 2011 Your body will absorb the fat you eat This is simplistic. You can eat fatty foods and not get fat as long as you are not at a caloric surplus. Read http://www.bodyrecomposition.com/fat-loss/how-we-get-fat.html Spread your meals out at least 4 times a day, but the more the better. This has been proven wrong, stop spreading myths please. Check http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html Don’t eat within the last 3 hours or so before sleeping. why?
Nightsky Posted January 25, 2011 Posted January 25, 2011 This has been proven wrong, stop spreading myths please. Check http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html why? Funny your link makes my points for me. I think you read into my post and are obsessed with this idea of stoking the metabolism. I never mentioned that though. Your link said there is proof behaviorally you’ll eat less calories and be less likely to eat that donut if you eat more meals. Thanks for making my point for me with a link that seems to go over your head. Not that I need science to show that it is easy to eat less calories when you spread out your meals as opposed to eating only two or three during the day. You’ll be hungrier and have less energy I’ve experienced this for myself and it makes perfect sense. After all when people want to make food last longer they portion it out. As for not eating close to sleep there are numerous digestive, and psychological reasons for not doing this and I recommend you research them for yourself. Better sleep, digestion, and giving your body a break just to name a few.
Bertram Posted January 25, 2011 Posted January 25, 2011 Did you even read the article? There's no doubt that meal frequency is highly individual. However, absolute statements claiming smaller meals are superior for hunger and appetite control are untrue and are based on studies using methods that greatly differed from real-world meal patterns. Current research with a normal meal pattern and protein intakes that are closer to what can be seen in a typical non-retarded diet, suggests superior appetite control when eating fewer and larger meals.
tman666 Posted January 25, 2011 Posted January 25, 2011 Big meal = big thermic effect Small meal = small thermic effect Thermodynamic laws always apply. Nightsky, there is no doubt that psychology plays a role. However, blanket statements along the lines of "splitting your caloric intake into ____ meals per day is optimal" ignores the above principles and the fact that what works for some people (behaviorally) may not work for others.
Nightsky Posted January 25, 2011 Posted January 25, 2011 Did you even read the article? There's no doubt that meal frequency is highly individual. However, absolute statements claiming smaller meals are superior for hunger and appetite control are untrue and are based on studies using methods that greatly differed from real-world meal patterns. Current research with a normal meal pattern and protein intakes that are closer to what can be seen in a typical non-retarded diet, suggests superior appetite control when eating fewer and larger meals. Yeah I read the blog. And then I read the blog it linked to support its claims. And then I read the study I had to go through to biased blogs to get to. A study of 13 men over 50 years of age. (hardly conclusive) It didn’t dispute any of what I said. Considering what I said was basic and aimed at her individually. In fact your blog acknowledges people who eat more weigh less but then just dismisses that as coincidence and then points to the study of 13 men that really didn’t prove anything after I actually read the study unlike the spin you love in the blog. Big meal = big thermic effect Small meal = small thermic effect Thermodynamic laws always apply. Nightsky, there is no doubt that psychology plays a role. However, blanket statements along the lines of "splitting your caloric intake into ____ meals per day is optimal" ignores the above principles and the fact that what works for some people (behaviorally) may not work for others. Well then I suggest she try it and see that it works for herself.
james2lee Posted January 28, 2011 Posted January 28, 2011 The foremost important thing in diet plan is the jump-quick working of metabolism. Along with a diet food full of nutrients, several types of exercises are suggested to enhance the metabolic rate. So that your fitness level will be well maintained according to your food intake.This is the best way to Tone up your body.
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nsphere Posted January 28, 2011 Posted January 28, 2011 It's funny, I came to this site to deal with relationship issues & then find myself gravitating to this section. Exercise helps me look and feel good, but it has never, ever helped me slim down. I usually have to ease up on working out when I am dieting. If you want to explore working out at home, try videofitness where there are reviews and thoughts about most any kind of home workout program and dvd imaginable. If you haven't been actively working out, try an intermediate level fitness program like Beachbody's Project You or P90 (not P90x) or ease into with workout videos to figure out the type of workouts you enjoy. If you do decide to start out with something more intensive like P90x or heavy weights, be warned your appetite might increase which could like to weight gain and I don't just mean muscle. Even if one lifts super heavy weights for 30 days, they wouldn't gain more than 3 pounds or around that of muscle. I usually will do a heavy weight rotation like p90x for strength gains but anticipate being ravenous and having to struggle with portion control and gaining weight. I usually switch to a hi-rep, intermediate total body strength rotation with lots of cardio when I want to slim down. Good luck.
kvnfrnk Posted February 5, 2011 Posted February 5, 2011 Do cardio exercises three to four times per week for 30 to 60 minutes at a time.If you have a minimum of fat, cardiovascular activity will help maintain existing muscle tone and strengthen your cardiovascular system. If you have a little fat to lose, cardio-vascular diseases are essential to lose fat and strengthen your cardiovascular system.
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