I usually work out 3-5 times a week. I try to do 30 mins of cardio and 45-60 mins of weights. Some people have said I shouldn't work out longer than 60 mins every day otherwise I'm overdoing it. But I have also been told to do at least 30 mins or more plus cardio in one day. What is the best routine to loose a little weight and tone up my body. I am pretty lean now just want to be more toned, not muscle looking buff. Also, will drinking protein powder help fill me up during the day and help with my muscles? I get super hungry all day when I constantly am working out and don't want to be snacking all day. Or are there any other powders, supplements I should be taking to help tone......etc.
ThanksI want to get more toned without bulking up, any advice for a girl.......and drinks like protein powder...???
you are fine training how you are doing it. i say dont work out for more than 60 minutes, but i am talking about weight training OR cardio.. if you do both in 1 session, then you are fine, your overall time shouldnt be more than 1 1/2 hrs though.. i like to weight train first, then do cardio. this way, i am fresh and can lift more, then when i do cardio after, i get good blood flow to my muscles, and you also tend to burn more fat calories when you do cardio after weight training. this is because weight training burns up your muscle glycogen. when you hop on the cardio machine afterwards, your body has to turn to fat stores for energy.. as for protein shakes, i believe in them. i do not use them as substitutes for meals, they are supplements. plan a good sound diet, then use protein shakes as supplements to your diet. you can use them as snacks in between meals.I want to get more toned without bulking up, any advice for a girl.......and drinks like protein powder...???
Women can't build muscle like guys - they don't produce enough testosterone. Don't be afraid of heavier weights - higher intensity exercise burns more fat. Whey protein should only be used for your post-workout shake. Eat 5 to 6 small meals per day - high protein, low carb, low gl.
Women have 1/10 the testosterone that men do, so pretty much no matter what you do, you will not get big and muscular. Even if you were on that path, it would take so long (years) that you could notice when you were happy with your size (tone) and change your routine.
You don't need to do 30+ minutes of cardio everyday to cut body fat. You said you were already lean, so you may not need to do cardio at all. Lifting weights with 1 minute between sets and 2 minutes between exercises will get your heart rate up and could be all the cardio you need.
You should be lifting weights at anywhere between 8 and 12 reps per set to get the best results. If you are doing the super light dumbbell for a bunch of reps, stop. That won't get you anywhere. Think about it like this, you can wave your arms around until your shoulders are tired, but it won't ';tone'; your shoulders.
Also, drink your protein shake either during your workout or within 20 minutes from finishing your workout, this is when your body is absorbing the most protein.
I made a series of videos for women on how to tighten, firm and tone their butt with some exercises here http://www.associatedcontent.com/video/26959/get_a_tight_firm_tone_butt_with_lunges.html
The first one I linked you to is on lunges, but there is are 5 videos.
Good Luck!
You should try Pilates. Pilates work on core strengthening without bluking up your muscles. I reccomend signing up for some Pilates mat classes.
If you don't like it, try yoga.
continue what you do it sounds like your dedicated, and you will tone up....drink water!! water will help curb some of your hunger as well as help you lose fat/become tone. use lighter weight but do more reps.
Hey I'm a guy and I tone pretty much but I know a girl who uses this website:
http://www.fitness.com/exercises/
She finds it really easy to do the excercises (i mean easy to understand) and she was able to lose 10kg in 3 weeks. Try some of them, they do work.
alright i work out tha same amount of times as u. when someone tells u that u are over doin yourself by workin out over 60 minutes they dont know. everyone is different. i do 45 minutes cardio and 60 to 90 minutes weights. with tha protein shakes i drink muscle milk. it gives u 40g of protein per shake. what u need to do with this is take your body weight and times it by 2 and that is how many grams of protein u need to take. most supplements will work different on people so go to GNC or a good supplement store and see what they would recommend
i am well hench, but i am a boy, i usually do loads of situps they help to lose flab if you have any and pushup build biceps and stuff like that
use low weights to not bulk up.
Really, I think it depends on your body type. I am 5 foot 9 and a size 3 and find I have to use way heavier weights on a consistant basis to show good tone because of my long muscles, while my best friend is 5 foot 2 and if she uses any more than 5 lb weights she looks like the hulk.
hey kristin, what i suggest for lean muscle development is 30-45 mins of weight training every second day using a pyramid method. which means doing your weights like this.....1st set of 10 reps...2nd set of 15 reps 3rd set of 20 reps and final set of 10 reps. so for example 10 reps of bicep curls, followed immediatly by 10 reps of lap pull downs followed by 10 reps of bench press etc. ...... then 15 reps of each and so on. the idea is that it starts out easy so dont start with something you can only just lift. also its better if you cant finish each set, so say you do all your first 10 ok but once you get to 15s you can only do 14 thats ok infact that better it just crucial you try it means your not lifting too light. muscles basically can be broken down into 2 types, endurance..and power. power are the bulk muscles so your trying to build the endurance muscles, which by nature wont ever be as big as the power ones. as for protien shakes and snacks, personally i think for leaning off and defining muscle protien shakes are a waste of time and money. if you get hungry during the day you need to eat with your intensive excercize your muscles need fuel, so the trick is to give them what they want. for what you are trying to achieve here is a basic days food log for you that you can modify to suit your own tastes and schedule.
5 am
walk 30 mins
10mins at level 3 exersion 2 mins at level 5.. 3 mins at level 7(almost a jog at this stage) 5 mins at level 8 (now jogging) 3 mins at level 9, 2 mins at level 10(as absolutely hard as you can) back to level 8 for 2 mins, level 7 ,3 mins.... and the final 5 mins just a strole home nice and easy. this will kick you off for the day your body will start out fired up and stay that way all day.
05.30-06.00
eat breakfast within 30 mins of your morning excercize(the sooner the better)
some examples....poridge with 1/2 a banana sliced in it... a piece of toast (on rye) with a poached egg and tomato....
09.00
1st snack......a handful of raw nuts..almonds are the best...or...a small tin of tuna in brine not oil....a serve of rice crackers
12.00
lunch.... a rye sandwhich with salad and tuna or low fat meat....a fruit salad with a spoon of natural youghurt on top....normal garden salad with some cheese and balsamic vinager.
4 pm
2nd snack.... a tub of youghurt, fruit, or anything on the snack 1 list
dinner
after your evening workout
basically salad and meat.....no pastas, no carbs at all just healthy and if you cant be bothered on the odd ocassion just have baked beans and eggs its still really low in bad fats.
and the best part of all.........
monday.
morning walk/run
evening weights
tuesday
morning walk/run
evening abs workout 30 mins
wednesday
morning walk/run
evening...NOTHING YAY
thursday
morning NOTHING!!
evening workout
friday
morning walk/run
evening cardio
saturday
morning walk/run
evening workout
sunday
ABSOLUTLY NOTHING
AND EAT ANYTHING YOU WANT
doing this tricks your body......it gets complacant and thinks ok well all this food is good so i dont have to do anything....having a day you do what you like means it will go crazy trying to fix what you do and your metabalism will never level out and loose efficiancy. but remember if you go CRAZY you have to work it off later
hope thats a help and sorry its so long lol
drew
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