staying the same size and getting toned

[Natakue]

i tried a few searches already but couldn't come up with my exact issue. i hope you guys can help!

i want to start exercising regularly. i have a small/medium build, 5'-6" weigh about 140lbs, and wear sizes 4-8 (depending on the cut). i don't want to lose weight, i just want to get toned. mainly i need to lose my belly pooch. it used to just be flabby but now it's starting to stick out, so i gotta nip that in the bud :lol: i don't want to become all muscle-y. i'm looking to be around the same size, toned but still soft. i also don't want to lose what little butt i have, and i'd like to perk up the chest area.

i've been reading that to get rid of the belly fat you have to do cardio, but i'm afraid i'd lose more weight overall and i might look too small :perplexed

if i'm wrong, please tell me. i need some advice as to what exercises i should do, any tips and advice you can give me since i'm a total newbie. if this topic has already been posted, could you provide the link please? help me please! :drowning: i have no idea where to start.

[Nuelle]

Hey Natakue. I am in the same situation right now. This semester I decided to join a gym b/c even though I'm on the skinny side, I am not fit at all. This is my first time doing this, but I'd say that if you can't commit to a gym right now, you could get a free 2 week pass and try their pilates/yoga classes. From what I've heard, pilates helps you tone up your muscles. Here's some info i found on the net.

Pilates is a body conditioning routine that seeks to build flexibility, strength, endurance, and coordination without adding muscle bulk. In addition, pilates increases circulation and helps to sculpt the body and strengthen the body's "core" or "powerhouse" (torso).The nice thing about pilates is you don't have to break a sweat if you don't want to - but you can also work the exercises quickly (bearing in mind fluidity, of course!) to get your heart rate going.

Also check to see if they offer some abs workout class. I tried it recently and they had us do crunches, lying leg raise and thrust, lunges using dumbells...etc. Hope that helps!;)

[Natakue]

thanks nuelle! i'm definitely going to check out the free 2 week gym pass that you suggested. i just wanna make sure i try out the right classes and/or machines while i'm there so i can make an educated decision as to whether or not i want to join.

also i have a pilates dvd but it might be helpful to take some classes so the instructor can correct my form. and then i could continue doing the dvd on my own.

[Cholet112]

Here is the thing: there is no way to spot reduce. You cant just lose your stomach. ANd the only way to get toned, but not to lose weight is to eat the recommended calories for your weight to stay the same says. You might want to consult a trainer but they are going to tell you there is no way to spot reduce. You can tone up your butt with pilates, lunges & squats. There are a various ways to do squats and lunges so you dont get bored with the traditional way. Cardio AND diet are key to losing that stomach, but you do run the risk of shrinking in other places. Sorry.

[Nuelle]

I wouldn't necessarily agree that you can't spot reduce. It seems to me that Natakue is at her ideal and healthy weight. Of course, you'll see changes everywhere else, but pilates and yoga can help you tone your *whole* body, and doing crunches can help target the ab muscles. You could also try some weight training. You want to do enough cardio so that your heart rate goes up, but in your case, you don't need to do too much of it. I do agree that your diet is important as well. Getting the recommended calories/nutrients is really important. I guess you could replace a few things with healthier choices like wheat bread instead of white bread.

ETA: I :love: your highlights!!!

[InJesusName]

Trainer checking in here.

It is actually true that you can't "spot reduce". I have always been small (5' 2" and 116), but had a big ol' butt:lol: ! I tried for years to just reduce that and all did was become a more fit, spoon shaped woman.

The good news is, you can do cardio without losing mass amounts of weight, and a good ab routine can help you battle the bulge. Here are a few suggestions:

Remember that cardio alone does not cause weight loss--rather burning more than you take in calorie wise. Hence, make sure that you are still consuming a good amount of healthy calories. Women like us are lucky enough not to have to monitor everything we eat because of weight gain, but we do need to monitor our food choices for overall health. My suggestion would be upping your meal intake to about 5-6 small meals a day. Stay away from fatty foods and sweets and incorporate lots of proteins, frutis and veggies and whole grains into your diet.

Keeping your cardio to 30 minutes a day 3-4 days a week will be ideal for heart health and won't cause you to lose weight. Try this...start your workout with 15 minutes on the treadmill at a brisk walk then end on your workout with 15 minutes on the stationary bike...you'll hardly get winded and your heart will thank you.

As for "bulking up" with weight training...highly unlikely unless you are lifting heavy and, in the case of those really muscular women that you see on TV, taking some type of supplements to increase testosterone in the system. Our estrogen levels won't allow us to get bulky, so you're safe. You can, however, successfully tone and pick up some muscle which weighs more than fat.

To tone, use light weight and lots of reps. "Supersets" are a great way to tone--that means working a muscle with a lot of reps and little rest in between. Your own body weight can serve as a great toning tool.

Sorry this is so long, but I wanted to provide you with an accurate perspective on toning and weight loss. Hit that treadmill! It will only help you (it will trim off any excess fat and water weight so you can see those ripped muscles that you'll be getting soon) Feel free to PM me with more questions. HTH!

[Natakue]

thanks for your replies, everyone!

InJesusName, i am reading your post and taking some serious notes. :lol: it's really helpful...now i have a plan on attacking the bulge. trust me, i will be pm'ing you. thanks in advance for your help! :D

one question about the small meals...does it matter what the food actually is? like should i eat "lunch-type food" at lunch time, then fruity snacks as the meals in between lunch and dinner? how much is "small"? if you don't know off-hand, where should i look for more info? thanks again!

[Natakue]

Sorry this is so long, but I wanted to provide you with an accurate perspective on toning and weight loss. Hit that treadmill! It will only help you (it will trim off any excess fat and water weight so you can see those ripped muscles that you'll be getting soon) Feel free to PM me with more questions. HTH!

don't apologize for the length, this is exactly what i was looking for because i had no idea what i should expect from working out, or even where to start. so thanks for letting me know i won't be looking buff like The Rock from toning up. :lol:

[InJesusName]

Sorry it took me so long to reply...small "meals" is a term I use loosely. Make sure you are eating a good mix of protein and healthy carbs--this just keeps your metabolism engaged. For example:

7 am 2 egg beaters scrambled with 2% cheese added (no fat cooking
spray)
1 slice whole wheat toast w/ natural fruit spread

10 am 2 graham crackers
2 part skim cheese sticks
1 banana

1 pm Subway 6" Turkey sub on wheat (oil n vinegar instead of mayo)

4 pm apple
peanut butter

7 pm BBQ'ed boneless, skinless chicken breast
baked yam
small garden salad w/ Balsamic Vinagrette

9 pm fresh berries w/ fat free whipped cream topping
(sprinkle with Splenda to sweeten)

This is just an example, but as you can see...the meals are relatively light. You can get really creative if you like to cook (like I do) PM me for more ideas

[cafe1]

Good luck to you....

I am in the same predicament...when I lose weight its in the butt and boobs first and thats a no-no!! LOL!

I have been working out with a personal trainer for over a month and I must say that even though Ive only lost a few pounds...I have most definitly trimmed and toned up some....they key (for me) has been weight training and core training. Consistantly (key word here) doing it has made me been able to "cut" up (arm and leg definition) and trim my waist. I like doing cardio (and taking cardio classes especially) because it lets me somewhat eat without having to drastically diet but again too much and there goes what little booty I have! I have like IJN suggested been keeping my cardio (running, elliptical, or bike) down to just 30 min unless its a kickbox class which go for about 40 min and then 10 for abs and 10 for stretch/cooldown....this has helped me keep my "poundage" and yet still tone up! Id like my body fat down to 18% for my frame (5'9). Im at 20% now (down from 22%) with out any drastic diet changes, so as I continue to get in and stay in my "groove" I thnk I will hit my target!

InJesusName, thanks for those tips too! Im always looking for new fitness/diet stuff!