How to get skinny AND toned?

  • Posted by a hidden member.
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    Mar 11, 2010 5:55 AM GMT
    Ok, so I've been trying the whole "gaining muscle" thing for about 8 months now and it's just not working for me. I've been doing fewer reps with heavier weights, whey protein, light cardio etc. I don't know if it's just how my body is, the machines I'm doing, or that I'm not eating enough, but it's not working for me. So... Plan B:

    I want to get skinny and toned. I used to be really skinny, so I think my body will naturally go that route if I push it... but back when I was like 125lbs, I was just "boney" and not really toned at all. Here's an example of what I'd consider "skinny toned": (this is NOT a pic of me)

    6i6udg.png

    And here's a picture of my body currently:

    2vc9cw7.png

    So... how do I get to the "skinny toned" stage? I assume the following, so correct me if I'm wrong:

    - Keep doing weights, just do more reps with lighter weights
    - Increase cardio (4-5 days a week, 45 min sessions)
    - Decrease caloric intake (not sure what that would be yet)

    I'd appreciate any advice! (besides trying to talk me out of it, lol) THANKS! icon_smile.gif
  • TexanMan82

    Posts: 893

    Mar 12, 2010 3:44 AM GMT
    So you're 5'10", 145 lbs...and you want to LOSE weight?
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    Mar 12, 2010 3:47 AM GMT
    TexanMan82 saidSo you're 5'10", 145 lbs...and you want to LOSE weight?


    Yeah, basically. I'm not muscular now, I'm not skinny now... I have too much body fat to show any muscle tone I even have, so I might as well get rid of it and be skinny and toned. My body just wasn't meant to be muscular, I guess... we're not all genetically gifted. lol
  • Posted by a hidden member.
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    Mar 12, 2010 3:49 AM GMT
    run....run...and eat few calories lol (dont take my advice though since Im in not in the greatest shape) :
  • Posted by a hidden member.
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    Mar 12, 2010 3:52 AM GMT
    How many days per week were you actually lifting weights, and for how long? It takes time, but if you hit the gym hard enough for 8 months you should see SOME progress.
  • jrs1

    Posts: 4388

    Mar 12, 2010 3:52 AM GMT

    sometimes I purge ...

    other times I follow the zen of propecia



    ... and I crotchet.
  • Posted by a hidden member.
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    Mar 12, 2010 3:54 AM GMT
    simple..no carbs.....and lots of veggies..it works but you get hungry allot.
  • Posted by a hidden member.
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    Mar 12, 2010 3:55 AM GMT
    jrs1 said
    sometimes I purge ...

    other times I follow the zen of propecia



    ... and I crotchet.



    Hahahaha... "Propecia, it's our one year anniversary." "Who gives a fuck?"
  • shirty

    Posts: 290

    Mar 12, 2010 4:00 AM GMT
    Do lots of cardio (someone suggested running - that's a good start) and also take up a yoga class a few times a week (or daily if you can fit it in). It won't help you lose weight necessarily, but it will toned your entire body.

    You'll want to try something a little more vigorous like a power yoga (ashtanga, etc.) or even a hot yoga.

    In terms of diet, you might want to eat better. You haven't told us what your current diet is like so it's hard to give advice there.

    Good luck!
  • Posted by a hidden member.
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    Mar 12, 2010 4:12 AM GMT
    0562_SkinnyBitch_D.jpg
  • FriscoJansen

    Posts: 2552

    Mar 12, 2010 4:13 AM GMT
    Cardio will get you there. Wake up in the morning, run a mile. Run a mile in the evening as well. 2 miles a day. Keep track of what you eat and 86 the fast food. You don't have to completely deprive yourself. Reward yourself with an indulgence once a week. Keep this up for a month and a half to two months and you will be thin. All the while using free weights to tone up. You could tone your shoulders and arms with a wo and abs.
    I think you could just turn what you have into muscle though it takes time and patience! Do pushups, pullups.

    *Get a routine down and be committed and you will succeed no doubt.
    icon_biggrin.gif
  • Posted by a hidden member.
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    Mar 12, 2010 4:13 AM GMT
    atlanta429 saidHere's an example of what I'd consider "skinny toned": (this is NOT a pic of me)

    6i6udg.png




    more like skinny bitch in desperate needs of cheezburger....lolzicon_lol.gif
  • FriscoJansen

    Posts: 2552

    Mar 12, 2010 4:23 AM GMT
    Lol, no cheeseburger!! You don't wanna be a thin guy with a potbelly!

    If you wanna get bigger you should get a knowledgeable wo buddy or a personal trainer! Don't give up on what you want.
  • dfrourke

    Posts: 1062

    Mar 12, 2010 4:33 AM GMT


    So... how do I get to the "skinny toned" stage? I assume the following, so correct me if I'm wrong:

    - Keep doing weights, just do more reps with lighter weights
    - Increase cardio (4-5 days a week, 45 min sessions)
    - Decrease caloric intake (not sure what that would be yet)


    If you increase cardio and drop your caloric intake...you might risk putting your body into 'starvation mode'...it's not sustainable...

    The more lean muscle mass you have the more calories you are going to burn [even at rest]. You gain lean muscle mass through weights. Heavy weights put it on faster, but you risk the possibility of building too much muscle for "skinny".

    I agree with cardio as 4-5 days will certainly balance any muscle mass you gain, but when it comes to nutrition:

    1. eat a balanced diet [not just protein]; cut out sugars [soda] and drink more water.
    2. eat at least 4 meals a day. Smaller portions, but keep your metabolism constantly active. I eat: [1] at 7:00 AM; [2] at 12 Noon; [3] at 3:30 pm [4] at 7:00 PM; [5] at 10:00 PM

    Biggest meal for me is at 12 Noon. Everything else is just to keep me going through the day [an apple at 3 PM] soup for dinner, etc.

    Know your body and try to think of a plan that will work in the long haul...not just in the short term.

    - David icon_wink.gif
  • RITS

    Posts: 156

    Mar 12, 2010 4:36 AM GMT
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  • Posted by a hidden member.
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    Mar 12, 2010 6:35 AM GMT
    keep up the gym, and work hard there.

    and i don't know what kind of cardio you do? If you're already trained, a hard hour will burn 1000 calories.
  • Space_Cowboy_...

    Posts: 3738

    Mar 12, 2010 6:37 AM GMT
    joshnyc said0562_SkinnyBitch_D.jpg



    YESS EPIC SUCCESS!
  • cbrett

    Posts: 609

    Mar 12, 2010 6:40 AM GMT
    stop drinking soft drinks ie cola
  • Posted by a hidden member.
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    Mar 12, 2010 6:49 AM GMT
    Frisco82 saidLol, no cheeseburger!! You don't wanna be a thin guy with a potbelly!
    .



    u meanz like diz?....lolzicon_lol.gif
    great-big-gut.jpg
    woof...so hawt icon_cool.gif
    pregnant_man_thomas_beatie1.jpg
    octomom-big-belly.jpg
  • Posted by a hidden member.
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    Mar 19, 2010 2:31 AM GMT
    I was on the same quest towards lean & tone and my starting point was similar to your current pic. No doubt you need incorporate weight training, however, what really achieved significant changes for me was kicking up the cardio and eat clean and healthy. Running is works amazing... climb stairs, hike, bike, etc. Mix it up and do an it at least 4-5 days a week. Cut out any binge drinking with friends. Lots of water. You will soon speed up your metabolism by feeling hungry for smaller meals every few hours. It's possible. Good Luck.
  • nicelyproport...

    Posts: 573

    Mar 22, 2010 7:25 PM GMT
    My situation is different from yours (I'm a former fattie) and my physique might not be what you're after (check out the pics and decide for yourself), but here's what my regimen comprises:

    Diet:

    -- Lots of lean protein: chicken, fish, cottage cheese, Greek yogurt
    -- Lots of good carbs: whole grains, fresh fruit, steamed or stir-fried veggies
    -- Very little processed sugar or added fat

    Gym:

    -- Relatively light weights
    -- Lots of reps
    -- Full range of motion (in order to elongate as well as build the muscles)
    -- Focus on isolating each muscle
    -- Limited rest between sets
    -- Total number of days: 3
    -- Total workout time each day: about 70 minutes

    Cardio:

    -- A 5 to 8 mile run four times weekly for a total of 20-30 miles

    Good Luck!
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    Mar 22, 2010 7:43 PM GMT
    atlanta429 saidSo... how do I get to the "skinny toned" stage? I assume the following, so correct me if I'm wrong:

    - Keep doing weights, just do more reps with lighter weights
    - Increase cardio (4-5 days a week, 45 min sessions)
    - Decrease caloric intake (not sure what that would be yet)


    You dn´t want to lose weight, you want to change your body composition.

    Keep lifting. more reps, less reps, whatever. I´d suggest for you doing circuits or supersets.

    Increase the INTENSITY of your cardio. Mix up what you do. I like rowing and spinning. If you like running and can get access to a track do that once a week. Run stairs.

    Make your calorie burning larger than your consumption: this is NOT the same as eating less. You need to keep the metabolism going. Smaller meals, more frequently.

    You COULD do this. I say could as there are many different looks which come from different sorts of training. Triathletes are lean muscle too, but that´s very different training from what I´m going to suggest below.

    Mon Whole body circuit 45-50 mins
    Tue HIIT 30 mins
    Wed Whole body circuit 45-50 mins
    Thur HIIT 30 mins
    Fri WHole body circuit 45-50 mins
    Sat Cardio (HIIT, 30 mins or longer cariod if you enjoy it, like a long hike or bike ride).
    Sun Rest.

    if you like there is a technique (which i cannot remember the name of) where you warm up for a few mins, then do some hard intervals before you start the circuit training so that your heart rate is raised the entire time of your training. It´s very intense work, but I used to love it.

    It would look like this (eg)

    5 mins gentle rowing
    500km under 2 mins
    1 min rest
    500 km under 2 mins

    Start into the circuit.

    End with stretching.

    Not sure if your fitness level could do that...
  • Posted by a hidden member.
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    Mar 22, 2010 7:53 PM GMT
    Oh and now for some waffle

    I tend to think that runners are scrawny. i don´t find the physique attractive unless it´s evened out by lifting

    Cyclists have big legs, nice asses and scrawny upper bodies. Better than runners, but don´t like too much

    Swimmers tend to be a little pudgy unless they train 20 hours a week.

    Triathletes look good, but they train 20 hours a week. I used to be a triathlete and it is a nice body type.

    Gymnasts have amazing bodies. Serious traditional pilates training (like I´m doing at the moment) gives you a gymnast´s body.

    Yoga tends to give you a soft body UNLESS it´s astanga or some other vinyasa, in which case it´s nice...

    Dancers have good legs and asses. Upper body tends to be smaller, but still nice (if they have to lift they need upper body strength)

    Simply not eating makes you skinny fat.

    To look good, some sort of resistance training is almost obligatory (gymnasts included.
  • MtotheC

    Posts: 11

    Apr 28, 2010 8:06 PM GMT
    Agree with lostboy - Pilates really works for me.
    One a week, with heavy lifting - strip 'back to basics' eating; nuts, fruit, veg, meat, eggs, seeds.

    I'm never hungry though, quite opposite - eat 6/7 per day.
    Training schedule is simply a 3 day 'split' program, Pilates on Saturday.
    Intermittent sports and fitness for the sheer enjoyment around that.
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    Apr 29, 2010 3:45 PM GMT
    atlanta429 said
    And here's a picture of my body currently:

    2vc9cw7.png
    Since that pic is almost two months old, do you have any updated pics to show where you're at now?

    Oh and I looked at your profile...I like the name of the town you're in. icon_biggrin.gificon_biggrin.gificon_biggrin.gif