Need a better routine
Goals: is it possible to transform my body to be a bit more toned? I'm most interested in a flatter belly, and a generally lifted figure as I age though I don't really want to lose a lot of fat and don't like the stringy look. I'm also doing this for osteoporosis prevention and general health for aging. It's not bad now for a woman. 115 lbs 5' female with higher body fat (40% maybe? Sounds bad but looks decent, and also I think I'm stronger than an average woman, so I don't know how this works.) I eat just regular food though sometimes go a little higher protein. I recently started lifting 3-4x week alternating upper body and lower body days. I generally do one low weight warm up set of ten then 2 sets to fail or up to 10. Upper body: assisted pull ups or dips (40-60 lbs), bench or inclined bench (bar + 10-15 lbs), arm curls (10), tricep dips (7.5) Lower body: leg press machine (45+45), calf raise machine (45), squats no weight, walking lunge no weight Both: hanging leg lifts for abs no weight (20-30) How should I adjust this? What workout routine should I try?
Honestly you are too short
wow dude…way to be rude for no reason 🤦♂️
😂😂😂 too short for what exactly
Being toned is a lot more about diet than exercise. Do intermittent fasting and workout in a fasted state.
https://www.mindpumpmedia.com/maps-fitness-products. Try MAPS anabolic. If you follow these guys there are TONS of Spotify or ITunes podcasts to learn ALL about fitness. PROTEIN HIGH (1g per lb ideal body weight) calorie deficit. Cut calories to maybe 250-300 cal below your normal “maintenance” intake. If you don’t know that, download MyFitnessPal. Get Premium, you’re gonna log your food here and this tool will 100% help you get where you want to go. Switch the settings to “Macros”. 40/30/30 is usually a decent split. 40% carbohydrate - try to stick with healthy carbs like rice, oatmeal, fresh fruits, sweet potato’s not so much cookies or candy. 30% fat, 30% protein. You’ll need to figure out how many calories you are REALISTICALLY eating right now to maintain your current weight. So input EVERYTHING for a week. See what range you are in. Take that and reduce by 200 ish cal a day. You may get hungry. The higher nutrient rich foods you choose the more “full” you will feel. Water also is huge here, drink lots of it, half gallon if you can a day is a good start. Get good SLEEP. Good sleep is ESSENTIAL to fat loss and muscle gains, also helps with so many things: performance, hormone balance, risk of disease. If you can do this, you’ll see a gradual, but healthy loss, while maintaining the muscle that helps keep your metabolism burning. Lost 35 lbs last year by this method.
I think your workout routine is pretty solid. I would keep doing that for a while. The beginning of working out is all about not quitting, i.e. get used to showing up to the gym regularly (and sticking with it through the first time or two that life gets busy/tough) and just getting off to a solid start. I imagine after a while you'll want to add deadlifts into your routine. Many women do deadlifts in their workouts because a) deadlifts are another full body exercise which will burn more calories than many other exercises, b) the muscles DL works (primarily legs) are larger muscles, so as they get bigger and stronger they'll burn more calories at rest, and c) DLs can (to _some_ degree) help you "build a bigger ass", all of which are popular goals among women. I would follow @bryankrahn on Instagram, he's a personal trainer who works with a lot of women on fitness (he almost always has them doing weightlifting as part of their training programs, even if their goals are "just" to lose weight), and he also does a great job talking about and working with people on balancing life and fitness goals, which is a massively overlooked part of fitness and personal training.
All the goals which you want to achieve require fat loss with focus on resistance training. Resistance training will give you the toned look you are after but that won’t be visible if you have 40% fat.
Just go lift.
Thanks all. I realized I like being a little thick. So I don't want to be "toned" after all. Gonna keep lifting for pure health and strength.
😂 yea stay on the good side with me
I think lifting like you're doing and more protein is great depending on what you mean by "toned". One thing lots of people say is good to do is walking: walk during 1:1 meetings, standing desk, go on walks, get a step counter, etc.
You should find a legit powerlifting routine and give it a shot for a while. Get away from the machines and get to the barbell and dumbbell movements. If you aren't comfortable there get a trainer or friend that can help. My wife got great results from GZCLP. Make sure you get a good amount of protein. You will feel so much better all around and it is going to be amazing for bone density if that is one of your goals.
try fasting outside of menstruation cycles and when eating only consume food from farmer’s markets/local
What impact does farmers market/local produce have?
Supporting local community 😜