Fitness: Toning / Weight training

[yoko*]

I know there are a lot of people here who hit up the gym with dedication and I'd love to hear some tips or get linked to some great websites with healthy tips on toning up. I'll probably be relying on gym equiptment, introducing 1 hour of weight-training 3 times a week to the cardio that I already do on a daily basis.

I would appreciate any tips including anything on eating, technqiue, goal-setting, things to try and things to avoid, gym etiquette, rants, raves.. whatever. I'm just looking for people to point me in (hopefully) the right direction for getting started.. and I'll decide whether those directions are safe to follow.

That said, I'm happy with my body and am within my healthy weight range. I'm just looking to build strength, rev up my metabolism and feel more energetic.

[esoter1c]

If you're after strength build your core with core conditioning.

Bosu balls etc.

If you can do crunches/push ups on the bosu without bailing you'll build your stabilizer muscles and be able to balance like the Karate Kid in a month.

Everything else follows naturally through core conditioning, arms, back etc...

Just remember to stretch before and after, too many people don't stretch and then wonder why they pull out their back after a week.

BOSU - Wikipedia, the free encyclopedia

[mojo]

ExRx (Exercise Prescription) on the Net
Check out this site Yoko, it has a ton of information that could help you.

I also recommend going to a rec center and having an orientation with a trainer. They can create a routine specific to your needs, and from there you will have an understanding of proper form, stretching, rest, etc.
I agree with Esoteric, core strengh is integral in overall fitness, so make sure to spend some time on your abs and lower back as it help help you stay stable once you move past the machines, and even when using them too.
studies have found that kalistetic type warm-up is better then static stretching before excercise, but static stretches from 30-60 secs after is better then kalistetics, so try to go with that.

I hope that helps. feel free to email me if you have any questions, i learn new things all the time and love to point people on the right track.

[Goodfellow]

all I can really recommend for toning .. is use mostly free weights + bosu balls. using machines will just build bulk, and will likely mess up your joints.

^ so what you're saying is calisthenic exercises are better than stretching before working out? what does that involve anyway, situps pushups? etc?

Ive also wondered is it better to do cardio THEN weights? I usually go for a long run before I do weights.

[hardstylin]

Originally Posted by Goodfellow

all I can really recommend for toning .. is use mostly free weights + bosu balls. using machines will just build bulk, and will likely mess up your joints.

^ so what you're saying is calisthenic exercises are better than stretching before working out? what does that involve anyway, situps pushups? etc?

Ive also wondered is it better to do cardio THEN weights? I usually go for a long run before I do weights.

machines and free weights will build muscle the exact same way. one does not tone you up better and one bulk you up more. A muscle contraction is a muscle contraction.

strechting is a matter of opinion. I never stretch before or after workouts or before hockey or baseball or anything really, i cant recall ever pulling a muscle.

its better to do weights then cardio.

Hitting weights with max energy will help you use heavier weight and promote better growth then hitting them all burnt out from a run. doing cardio after a deadly weight session will ensure ur bodies is using a large % of its fat stores for energy during ur cardio which is the whole reason ur doing it.

[j3rk]

Originally Posted by Goodfellow

all I can really recommend for toning .. is use mostly free weights + bosu balls. using machines will just build bulk, and will likely mess up your joints.

I 2nd the free weight comment. No comment on bosu balls.

If you really want to tone up with something that's fun, i would strongly recommend capoeira. There are a bunch of academies in vancouver. I used to train with axe capoeira and it was a blast. It's like pilates on steroids & it's really enjoyable. You'll get to learn back flips and crazy things like that. You will be sore after almost every class and it really helps build your core strength, flexibility and explosiveness. If you want to know if it works for toning, just head to one of the classes and check out the ladies...they're all fit as fuck.


as for hardstyling's comment. He's right with most of it. I don't like to become dependant on one gym, so i use mostly free wieghts, cables and only use the backrow & latpull down machines. For me it's more a preference.

[Goodfellow]

Originally Posted by hardstylin

machines and free weights will build muscle the exact same way. one does not tone you up better and one bulk you up more. A muscle contraction is a muscle contraction.

strechting is a matter of opinion. I never stretch before or after workouts or before hockey or baseball or anything really, i cant recall ever pulling a muscle.

its better to do weights then cardio.

Hitting weights with max energy will help you use heavier weight and promote better growth then hitting them all burnt out from a run. doing cardio after a deadly weight session will ensure ur bodies is using a large % of its fat stores for energy during ur cardio which is the whole reason ur doing it.

what I was tryin to say about machines is they won't give you all around strength like freeweights they'll just bulk up specific muscles.

are still a couple things I like to do with machines/cables though.

I wouldn't say stretching is "opinion" maybe you're an exception but for 95% of people stretching is pretty important I'd say. At least for beginners or people who aren't very mobile/active initially.

[mojo]

Originally Posted by Goodfellow

all I can really recommend for toning .. is use mostly free weights + bosu balls. using machines will just build bulk, and will likely mess up your joints.

^ so what you're saying is calisthenic exercises are better than stretching before working out? what does that involve anyway, situps pushups? etc?

Ive also wondered is it better to do cardio THEN weights? I usually go for a long run before I do weights.

full range of motion for the muscle you intend to use, and wight is not necessary unless your into serious lifting imo. you have a better chance of harming yourself by stretching out a cold muscle then one that is already warm and loose from the resistence work.

And i would say that it is better to do first what you want the results from. that way you are fresh and have the energy to do all thatyou want. Otherwise you may be spend 15 mins into your run and give, or only do a few sets, etc.

[Gunter S]

wrestling is good for core strength, better than any weights could provide. also kettlebells are great too

[Gunter S]

[hardstylin]

Originally Posted by Gunter S

wrestling is good for core strength, better than any weights could provide. also kettlebells are great too

and both are truly excellent for 110lbs chicks just starting out.

[Gunter S]

Originally Posted by hardstylin

and both are truly excellent for 110lbs chicks just starting out.

they come in different sizes

[yoko*]

HEYYYY Thanks for all the advice and tips everyone.

Just a quick update, sorry I never did respond. I have been doing weight training for about a month now and it's amazing how quickly you can see changes to your body in just so short of a time.

My weight hasn't changed at all (I am happy with my weight) but even still, the shape of my body has changed (slowly but surely). I now realize more and more that cardio will only get you so far... and how important it is to build strength if you want to go that extra step and see long term changes.

The most positive change has been in my attitude. My energy levels have increased markedly and I have more strength and energy to get through my day. I now actually have a beat in my step.

My former attempts at getting stronger always failed because i gave up too soon out of fear of becoming bulky. I'm glad that this time I'm sticking to it, because it's absolutely worth it for my overall well-being.

:)

-Y

[Gunter S]

most girls can't get bulky because they lack those hormones

[lildonkey]

You guys are all idiots. Clearly there is no way to lose weight unless you buy a product that Chuck Norris endorses.

[liquidblue]

Good to see another person in the gym!

streching is def important. Its also really good to strech after you work out.
From what I have heard, static streches at the beginning of your workout can lead to injury. Its best to do some type of similar motion before getting right into the excercise to warm up though, perhaps use a really really light weight (like on bench, just the bar). after your work out you can do some flexibility streches. You will be surprised at how much more flexy you are once your muscles have warmed up.

IMO diet is really important part of the lifestyle. I have started to eat better and it makes a HUGE difference in my day to day life. Obv eating as much fresh food as possible, as well as raw un-cooked foods. Try to work in a nice big salad everyday. Of course you need protein as well, and chicken breast + fish are awesome places to get some lean protein.

If you find it hard to geat lots of fresh food I very highly recommend Vega protein/green drinks. You can get them at places like Capers. They are expensive, but well worth it. Full meal in a quick drink, all the natural protein and servings of vegitables you need. It tastes preaty good too. Not a typical sugar packed protein shake, its more of a meal replacement. (oh and if you try it make it with milk or soy milk(vanilla), not great tasting with just water)

[FeelGood]

based on my previous attempts at various routines STRETCHING is very important. i suggest hopping on a bike or treadmill for about 15 mins as soon as you arrive at the gym. start with a brisk walk and slowly start jogging. nothing too fancy or energy consuming , you're just warming up. once you feel a bit loose and warmed up , stretch.

go lay on the ground and work with the bosu ball for the next 20 minutes. hit up some weights and machines (whichever you choose) for the next 20 minutes and then use the last 15 mins of your workout to stretch a bit more and possibly do another brisk walk on the treadmill.

i find its VERY difficult for me to just walk into a gym and start lifting weights. with my body structure and type i need to slowly warm up , then exert all my energy but leave enough to finish off with a brisk walk.

one thing also , take you're time at each set of weights or machine(s). do it properly, don't rush it and half ass it. don't gass yourself out by trying to overdue something. listen and feel your body , it will let you know if you are overdoing/underdoing something.

when in doubt , don't be shy , go ask one of those trainers.
they're only there to HELP you so take advantage.

[yoko*]

Originally Posted by lildonkey

You guys are all idiots. Clearly there is no way to lose weight unless you buy a product that Chuck Norris endorses.

Like I've said many times, I want to be stronger and more energized and not look and feel weak. I didn't make this thread with the objective of learning about weight loss.

Before I started training I often felt sluggish and lacking of energy. I couldn't lift very many heavy things. I was cardiovascularly active but not really physically active in a way that would help me build muscle and tone.

Now I realize the root of my sluggishness - lack of strenuous physical activity.

[yoko*]

Originally Posted by liquidblue

Good to see another person in the gym!

streching is def important. Its also really good to strech after you work out.
From what I have heard, static streches at the beginning of your workout can lead to injury. Its best to do some type of similar motion before getting right into the excercise to warm up though, perhaps use a really really light weight (like on bench, just the bar). after your work out you can do some flexibility streches. You will be surprised at how much more flexy you are once your muscles have warmed up.

IMO diet is really important part of the lifestyle. I have started to eat better and it makes a HUGE difference in my day to day life. Obv eating as much fresh food as possible, as well as raw un-cooked foods. Try to work in a nice big salad everyday. Of course you need protein as well, and chicken breast + fish are awesome places to get some lean protein.

If you find it hard to geat lots of fresh food I very highly recommend Vega protein/green drinks. You can get them at places like Capers. They are expensive, but well worth it. Full meal in a quick drink, all the natural protein and servings of vegitables you need. It tastes preaty good too. Not a typical sugar packed protein shake, its more of a meal replacement. (oh and if you try it make it with milk or soy milk(vanilla), not great tasting with just water)

Definitely, I'd agree on healthy eating being an important factor. The diet (aka what I eat) is not an issue at all. I have a taste and preference for healthy foods. Luckily, I've been "trained" since a young age to eat and appeciate healthy eating. My mother always bought healthy (and often organic) food, and frequently cooked japanese food.

Then again, once in a long while one biggg fatttt greassssyyy burger with fries is damnnnn good. Also, southwestern food with its ginormous proportions and glistening grease is tasttttttttttttty.

:P

[yoko*]

Originally Posted by FeelGood

i find its VERY difficult for me to just walk into a gym and start lifting weights. with my body structure and type i need to slowly warm up , then exert all my energy but leave enough to finish off with a brisk walk.

one thing also , take you're time at each set of weights or machine(s). do it properly, don't rush it and half ass it. don't gass yourself out by trying to overdue something. listen and feel your body , it will let you know if you are overdoing/underdoing something.

when in doubt , don't be shy , go ask one of those trainers.
they're only there to HELP you so take advantage.

I don't actually stretch but I do do an hour's worth of stairclimbing (cardio) before I start training, and I find that that helps relax my muscles. I too find it impossible to just start lifting without doing something to warm up my muscles first.

I haven't done any hard core stretching... I'm still in the midst of learning the proper way to do things, but I'll look into it. My sister has a pilates book, so I might read through that and snag some tips and tricks.

My next goal on the list is to improve flexibility... so I'll be looking into stretches for sure,.

[liquidblue]

Originally Posted by FeelGood

based on my previous attempts at various routines STRETCHING is very important. i suggest hopping on a bike or treadmill for about 15 mins as soon as you arrive at the gym. start with a brisk walk and slowly start jogging. nothing too fancy or energy consuming , you're just warming up. once you feel a bit loose and warmed up , stretch.

go lay on the ground and work with the bosu ball for the next 20 minutes. hit up some weights and machines (whichever you choose) for the next 20 minutes and then use the last 15 mins of your workout to stretch a bit more and possibly do another brisk walk on the treadmill.

i find its VERY difficult for me to just walk into a gym and start lifting weights. with my body structure and type i need to slowly warm up , then exert all my energy but leave enough to finish off with a brisk walk.

one thing also , take you're time at each set of weights or machine(s). do it properly, don't rush it and half ass it. don't gass yourself out by trying to overdue something. listen and feel your body , it will let you know if you are overdoing/underdoing something.

when in doubt , don't be shy , go ask one of those trainers.
they're only there to HELP you so take advantage.

Very good post. This is what I was trying to get at, but FeelGood explained it a hell of a lot better. You should be warmed up before you just dive into steching. Streching is important though, so def do it.