How guys seem to drop excess bodyfat so fast that in a short time they go from pudgy to looking lean and defined. They are in the weights room lifting weights or doing strength exercises like squats, pushups and chinups. You see when you weight train your body is in a constant state of stimulation that requires a lot of fuel to keep going and this means a lot of calories burned. The more muscle you have and the more active and strong your muscles are the more fat you burn daily and when you are sleeping. So if you have fat to lose then doesn’t it make sense to work your body in a way that will maximise fatloss and burn fat when you are sleeping.
I also get daily emails from women telling me they don’t need to lose weight but just want to tone Up. This can actually be harder then just losing weight as it requires more attention to nutrition and relies heavily on weight and strength training. This way they maintain weight but change their composition resulting in a stronger and more tight and toned body. I have said it before but two girls who are 168cm tall can both be 62kg on the scale – however the girl who is 18% bodyfat wears a size 8 jeans and the girl who is 34% bodyfat is a size 14 jeans.
Now they both weigh the same but the 18% bodyfat girl is way smaller and toned due to her body composition – her body contains very little fat and a higher % of lean muscle.
You will not get big and bulky lifting weights – you will only burn fat, reshape your body and reduce your clothing size. The only way you can bulk up with weight training is if you consume too many calories and gain a lot of excess fat over your muscles, have a diet high in fat and starchy carbs or use steroids. How much you should lift is simple – if you are doing 10 reps the last 2 reps should be tough – if you can get to the end of your 10 reps and easily do another 3 reps then the weight is too light.
Make sure you are always doing a good weight and do not be scared to put the weights up – If unsure start heavy and drop the weight as you need, never go super light with weights as you just wont get the same benefit. A good way to start increasing your leg strength is doing squats with the smith machine or using a leg press – if you do not have access to these use a barbell on your shoulders – a good starting weight is around 20kg.
Make sure you are always mixing up your reps which may require different size weights – for example is you are doing 10 reps go heavy and if you are doing 20 reps go lighter – this keeps the body guessing and therefore avoids adaptation – another good tip is to mix up your workouts by using handweights for say bicep curls one day and use a barbell to do biceps the next. Breath in on the easy part of the exercise and breath out on the hard part of the exercise.. Hi Lisa there is some awesome info in my post ==> How to Tone up Your Trouble Spots and also in my series of Posts ==> How to Get Toned. I have got to the high 180s in the past couple weeks and don’t want to go back up ever again.
Hi Emma “cutting” is an advanced technique used by body builders just before competition to wrap skin around their muscles.
For complete guidelines, meal plans, foods lists, shopping lists and heaps more check out the Flat Tummy Solution.
With the Flat Tummy Solution you also get a trial membership to my membership page where you can get all your questions answered and new workouts to follow every week. What if your already fat I don’t want to add muscle underneath the fat Wont I just look bigger I am so depressed I have quit smoking and added so much weight I am contemplating smoking again please help!
Hey Marisa the best place to start is my Flat Tummy Solution Program- Click here for the link! Everyone will be different but one of my Flat Tummy Solution workouts burn approx 600-800 calories overall. Because you are working your whole body via weights and strength you will get an after burn effect where more calories will be burned while you rest as well.
Sorry Alex those classes have no benefit when you want to get toned- focus on the tips on this page. Inside the membership site Victoria can also offer more specific support for workouts once you have your recovery under way. I started my gym training in March this year but I have only been doing treadmill and circuit due to the fact that a trainer told me I need to first loose Weight before I can start training with weights.
I just really want to tone down and build some muscle before I need to hit the stage for championships. Hi do you have any free workouts for someone that’s wanting to lose weight and tone up? This is one reason why I don’t like most pump classes – your legs are way stronger then say your biceps or triceps so you need to be adjusting the weight accordingly.
What should I be doing more of if I need to burn the fat around my tummy I have been blessed to have great legs since I very athletic growing up but now with a child not so much. With the challenge you receive a different workout for each day, as well as a nutritional challenge.
If you are not down to you last % of body fat then cutting carbs can actually set your program backwards. A lot of your result comes from what you eat so my 14 Day Spring Slim Down would be a great place to get started with your nutrition.
How many calories do you burn on average in your slim dowb challenges Love the routines….
I have just sent all of the details to your email address- please make sure you check your junk or spam mail folders just in case the messages end up in there. I think I need to lose some body fat so that the muscles will be seen, and without the excess fat my arms will be slimmer. Work out is good and really enjoy it feel like I’ve done a real workout any more advice email me I really appreciate it. When you get your food right you can get into awesome shape without every getting hungry or feeling cravings. In the meantime, I suggest checking out my Flat Tummy Solution Program – a complete, done for you program that has meal plans, foods lists, my entire Flat Tummy Diet Book, heaps of workouts, my guide to working out and more. Have a look at my Post How to Get Into Awesome Shape Even if You Have an Injury for some great tips on how to work around any injuries as well.
I love waht weights are doing for my body but am scared that these massive hunger pains will have me back pudgy. As well as the program which will give you all the guidelines you need to follow, when you purchase the program you receive 14 Days Free Access to my VIP Members Site where you can ask any questions you need to, be part of my coaching community and receive even more workouts and recipes. Please make sure you check your junk or spam mail folders just in case the email ends up in there.
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