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Started By
Message
Weight lifting for firming, toning, weight loss
Posted on 12/27/24 at 12:40 pm
Posted on 12/27/24 at 12:40 pm
Afternoon guys, I haven't lifted weights in quite some time. I'm a big runner (average 30 - 35 miles a week) that's lost about 15 pounds.
Now, with winter weather, I'm looking to incorporate weight lifting (upper body, core and legs) into my workouts.
My goal is to shed about another 10-20 pounds, build strength and tone/sculpt (get away from the "skinny fat" look).
Can you help me out into what I should be doing? Heavier weight and low reps (ex 3 sets of 3)? Lighter weights with higher reps (Ex 3 sets of 10)? Obviously, diet and nutrition and paramount - I'd be looking at a lower carb, lots of grilled chicken, steak, salmon, veggie diet .... reduce all snacking in between means or have a low calorie protein shake as a snack or lunch, no alcohol - lot's of water, tea, and black coffee.
Now, with winter weather, I'm looking to incorporate weight lifting (upper body, core and legs) into my workouts.
My goal is to shed about another 10-20 pounds, build strength and tone/sculpt (get away from the "skinny fat" look).
Can you help me out into what I should be doing? Heavier weight and low reps (ex 3 sets of 3)? Lighter weights with higher reps (Ex 3 sets of 10)? Obviously, diet and nutrition and paramount - I'd be looking at a lower carb, lots of grilled chicken, steak, salmon, veggie diet .... reduce all snacking in between means or have a low calorie protein shake as a snack or lunch, no alcohol - lot's of water, tea, and black coffee.
This post was edited on 12/27/24 at 12:42 pm
5
Posted on 12/27/24 at 12:46 pm to GentleJackJones
Million ways to skin that cat but anything from 5-30 reps will cause hypertrophy. I like to stay in the 8-12 rep range and do 3-4 sets. You want each set to be hard with 2-3 left in reserve and I usually go to failure on my last set. Going to failure isn’t necessary but it makes me feel better.
Tons of different routines out there depending on how many days you want to train. I like push pull leg routine 5-6x a week. It’s probably excessive, but with my history, I just feel better and more accomplished if I’m in the gym almost every day.
Many others here with more experience will chime in also I’m sure.
Tons of different routines out there depending on how many days you want to train. I like push pull leg routine 5-6x a week. It’s probably excessive, but with my history, I just feel better and more accomplished if I’m in the gym almost every day.
Many others here with more experience will chime in also I’m sure.
This post was edited on 12/27/24 at 12:48 pm
Posted on 12/27/24 at 1:03 pm to GentleJackJones
1) get in a caloric deficit
2) get 1g protein per lbs of bodyweight
3) follow a linear progression program. I suggest the GSLP or could do the kinobody greek god routine. you can google tigerdroppings and kinobody and the links should be there.
4) run on the other days but cut alot of the volume out
focus on getting stronger in the core lifts, eat your protein and make sure you get about 8k steps per day.
2) get 1g protein per lbs of bodyweight
3) follow a linear progression program. I suggest the GSLP or could do the kinobody greek god routine. you can google tigerdroppings and kinobody and the links should be there.
4) run on the other days but cut alot of the volume out
focus on getting stronger in the core lifts, eat your protein and make sure you get about 8k steps per day.
Posted on 12/28/24 at 5:49 am to GentleJackJones
Excuse me......did someone say "toning"
Posted on 12/28/24 at 4:50 pm to lsu777
quote:
kinobody greek god routine
That’s interesting. I would like to try that. Reverse pyramid is good stuff. I would have to add squats though. “Squats make you look womanly” or whatever he says is dumb. I get his goals but nah man, gimme my squats
Posted on 12/28/24 at 5:58 pm to GentleJackJones
Firming and toning is made up jargon. There is putting on muscle, losing muscle, putting on fat or losing fat.
Posted on 12/28/24 at 6:01 pm to bamaguy17
quote:
quote:kinobody greek god routine That’s interesting. I would like to try that. Reverse pyramid is good stuff. I would have to add squats though. “Squats make you look womanly” or whatever he says is dumb. I get his goals but nah man, gimme my squats
Kinobody is great. Its a lot of flash...but in general his philosophy is solid. You can absolutely follow his program and still do squats.
Posted on 12/28/24 at 7:37 pm to scottydoesntknow
quote:
Firming
Building muscle
quote:
toning
Losing fat around muscle
Posted on 12/28/24 at 9:50 pm to pwejr88
quote:
quote:
Firming
Building muscle
quote:
toning
Losing fat around muscle
You can put on muscle in targeted areas but you cannot do so with losing fat. Firming is this made up fitness term that gives you the idea that you do certain magic routines and selectively make parts of your body look better. Its best to use terminology that makes sense.
You cant "firm" up your chest by doing 1000s of chest exercises. You can lean down with a proper diet and build muscle through proper training and diet.
This post was edited on 12/29/24 at 8:27 am
Posted on 12/29/24 at 7:29 am to scottydoesntknow
I understand your point and it’s almost semantics at this point. The more experienced know you can’t target areas of fat. You will lose fat the last placed you gained it and so on.. but if someone wants to tone up, yes they start to lose fat all over and where they have retained or even built mass will become more toned.
Posted on 12/29/24 at 8:29 am to pwejr88
quote:
The more experienced know you can’t target areas of fat
The terms, "firming, toning, sculpting" etc are aimed at people who dont have much experience. Its typically a way to sell something stupid
Posted on 1/2/25 at 12:39 pm to scottydoesntknow
quote:
Firming and toning is made up jargon. There is putting on muscle, losing muscle, putting on fat or losing fat.
You can have muscle mass, do 15-20 reps and tone/cut your muscle into a more defined shape (without adding any muscle).
Posted on 1/2/25 at 12:47 pm to TIGERSby10
quote:
You can have muscle mass, do 15-20 reps and tone/cut your muscle into a more defined shape (without adding any muscle)
It’s not 1982 anymore, we know this is not how this works
Posted on 1/2/25 at 2:25 pm to TIGERSby10
quote:
firming, toning
Take these words and shove them into a hole!
Posted on 1/2/25 at 2:38 pm to GentleJackJones
quote:
Heavier weight and low reps (ex 3 sets of 3)?
Yes
quote:
Lighter weights with higher reps (Ex 3 sets of 10)?
Also yes.
Cut out junk food. Hit your protein goals. Stay hydrated. Get a good nights sleep.
Posted on 1/3/25 at 6:44 am to lsu777
777 You’re always helping people.
Question about oats, before workouts I eat a half cup of Overnight Oats mixed with protein powder as this seems to give me sustainable energy. Do you recommend oats because I am trying to decrease my percent body fat?
Appreciate any help here.
T
Question about oats, before workouts I eat a half cup of Overnight Oats mixed with protein powder as this seems to give me sustainable energy. Do you recommend oats because I am trying to decrease my percent body fat?
Appreciate any help here.
T
This post was edited on 1/3/25 at 7:10 am
Posted on 1/4/25 at 8:57 am to Tenfold
I don’t think it matters until around 10-12% BodyFat. Until then just focus on getting to your protein goal and stay in a caloric deficit
Posted on 1/4/25 at 7:21 pm to TIGERSby10
quote:
tone/cut your muscle into a more defined shape
Listen, this forum is not one to be ugly and flame...but im sorry dude that is just not how the body works. I think its important to spread information that makes sense and/or is scientifically supported
You dont cut muscle. Most muscle will look good if you have low enough body fat to see it. A rep range is just one of many variables.
Cutting is 100% about losing body fat. "Toning" is just a confusing term as it refers to an actual biological mechanism...but its meaning to the general public is something completely different.
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