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Customer Discussions > Exercise forum

looking to lose weight and get long lean muscles

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Showing 1-25 of 34 posts in this discussion
Posted on Nov 26, 2011 1:45:58 PM PST
[Deleted by Amazon on Nov 26, 2011 1:50:59 PM PST]

Posted on Oct 28, 2009 3:34:29 PM PDT
If you look at dancers and athletes, I think you will see that ballet dancers and swimmers have the long lean muscles, even the short people. Weight lifters, equestrianists and gymnists seem to be bulkier. Yoga and pilates teachers tend to look lean, so do speedwalkers and runners. Therefore it seems to me you want to do a combo of yoga, pilates and ballet for stretching, swimming and walking for aerobics, and weight lifting with multible reps at a low weight.

Posted on Oct 26, 2009 7:57:33 AM PDT
Last edited by the author on Oct 26, 2009 7:59:00 AM PDT
M. Parish says:
After trying everything, the one that always works is Slim In 6 by I've had 6 kids and have had to lose 40 pounds after each one. I average a loss of 15 pounds every six weeks that I do Slim In 6...sometimes it's 20...just depends on how well I eat. Believe me, I am so tired of doing Slim in 6 after 6 kids and have tried so many other workouts and NONE of them give me the results SI6 I'll keep doing the one that I know works!

It's a total slim down without bulking and when I do flex my muscles, they look good!

Posted on Oct 22, 2009 5:05:49 AM PDT
Biggest Loser for wii is your perfect total challenge: weight loss cardio and Challenges (just like on the TV show) and also weight loss yoga will get you in shape without bulkig up. (Use some hand weights if you want to show some muscle definition). This program also has weight loss tips, recipes and much more. Best program yet.

In reply to an earlier post on Oct 21, 2009 1:38:02 PM PDT
Rosie Cotton says:
Wow, *really* awesome post!! You explained every concept so well, and I agree with everything you said.

In reply to an earlier post on Oct 21, 2009 11:44:00 AM PDT
Last edited by the author on Oct 21, 2009 12:00:19 PM PDT
S. zelei says:
A few considerations:

- you can't burn fat and put on more muscle at once. Your body either catabolizes - burns - or anabolizes - builds. In the first month of exercising when you feel stronger and look more toned, it's not added muscle mass - it's less fat giving you definition, and better neurological control of the particular exercises you do that makes them easier.

- Lose weight too fast and you'll be losing mostly muscle and water.

- It's pretty hard to really bulk up, especially for women!

- Putting on more muscle can however be beneficial if you need to lose some fat, as it raises your metabolism.

- But more likely, you'll be doing any strength training to MAINTAIN the muscle you have while you lose fat. To do this you have to eat properly and lose weight fairly slowly, otherwise you'll lose more muscle than fat.

- There's no exercises that "tone and sculpt" "lean" muscle, exactly. Either you build muscle, or you lose fat and the muscles you have become more visible and defined.

- However, exercise like Pilates and calisthenics probably have the advantage of working out muscles at several angles and different ranges of motion, so that more of the length of the muscle is worked out, not just the weakest or strongest part. But that will only happen if you do each set till your muscles are getting exhausted and shaking slightly, which is often not done in Pilates classes. General rules for good strengthening:
- balance all muscle groups; back and abs, rhomboids/lats and pecs, biceps and triceps, etc.
- more variety is better, of movements, angles, techniques
- repeat till it burns.

- Whatever you do, don't "target" "problem areas"... You can not lose fat in certain areas and not others, and why on earth would you want to build disproportionate muscle mass if you don't have to? Muscle balance is important for posture and injury prevention.

- Mix up well rounded endurance/cardio routines like swimming, kick boxing, aerobics, brisk walking and elliptical machines with full body strength training 1-2 times/ week. The strength training can be free weights, weight machines, yoga, pilates, etc - just make sure you do it to the point of muscular exhaustion - you should be shaking slightly on your last reps. Without overload, you don't build (strengthen) muscle. Eat and rest plenty that night and the next day. I prefer calisthenics - push ups with wrist handles, pull ups and chin ups, squats and lunges - with some back extensions and rowing for muscle balance.

- Eating will have more of an effect on your weight than exercise. Don't diet. Eat the way you eat now except a bit less, so you get fewer calories, and you'll lose weight. That might not be the healthiest diet, but it's been proven in controlled trials to be the one you're overwhelmingly more likely to maintain beyond 6 months. Drastic changes get you excited for awhile and then you'll invariably give up on them.

Exercise is for maintaining muscle mass, burning a bit more calories (probably not more than 350 or so/session, realistically, at first, so don't overfocus on that aspect), and mainly feeling a hell of a lot better and being much more healthy overall.

Posted on Oct 20, 2009 3:19:19 PM PDT
Lovin life says:
Try the Danskin Portable Pilates Studio available on Amazon. It will create long and lean muscles as will any yoga or pilates program when done CORRECTLY. Danskin Portable Pilates Studio with DVD This comes with a DVD by Gin Miller (original inventor of Step Reebok) and has 3 ten minute workouts. You can start with one and eventually do all 3. Start SLOW so you keep your motiviation. If you do too much you will not want to do it again the next day. As far as weight loss, calories in/calories out is key. Cut back in moderation and do lots of different workouts until you find one you really enjoy...including playing tennis with a freind or going for a bike ride. Most of all have fun!! Listen to your body and push when it feels right and back off when your body tells you so! Form and posture are very important in all workouts!

Posted on Oct 19, 2009 10:39:09 AM PDT
[Deleted by the author on Oct 19, 2009 10:40:06 AM PDT]

In reply to an earlier post on Oct 19, 2009 10:36:34 AM PDT
RoMa says:
Thanks Kevin for your input. Do you have a suggestion on which fitness bootcamp I should start with? There are so many out there I wouldn't know which to choose. Did you ever try the PX90 series? I have a few of The Biggest Loser workouts I just purchased. Any help would greatly be appreciated.

Posted on Oct 18, 2009 9:02:16 PM PDT
Kevin Hicks says:
Circuit training with resistance bands and fitness bootcamps would be a suggestion. I like the suggestions of class training with friends... that's what's helped me.

In reply to an earlier post on Aug 13, 2009 5:29:33 PM PDT
Last edited by the author on Aug 13, 2009 5:29:58 PM PDT
Rosie Cotton says:
Hi RoMa. I'm not an expert but I'd say that the amount of loose skin you can firm up will depend on a variety of factors: your age, how elastic your skin is/was, how much weight you lost, etc. Congratulations on the power walking; it's great and very healthy for you. However, to tighten the skin - or at least improve its appearance - you will really have to add resistance training to tone and reshape your muscles using dumbbells and/or tubing. For example, there are lots of at-home videos you can choose for this purpose. If you can only work out for an hour or less per day, then I would add resistance training every other day for 3 days strength, 3 days cardio. Best of luck to you!

Posted on Aug 11, 2009 11:47:50 AM PDT
Last edited by the author on Aug 11, 2009 12:09:36 PM PDT
RoMa says:
can anyone recommend what type of exercises can be done to tighten hanging skin. had gastric bypass a few years ago, haven't kept up with too much exercise but now have been power walking for almost a year, about 3 miles a day, 4-5 days a week, trying to go for 6 days. Don't have the money for removing skin, I know it will be hard if it's even achieveable. Interested in the side torso part, under the arms and upper thighs. As you get older it's harder. I'm in my mid 40s, no injuries and I'm up to doing most anything. Help!

Posted on Jul 28, 2009 2:20:44 PM PDT
Calories in, minus calories out, is an equation that needs to be used daily. Use a free program like Fitday to count caloric intake on food and drink and output in exercise, and keep a journal there to describe your fitness routine and motivate yourself. It's pretty motivating to look back a few weeks or a month and see how far you've come. You have to count everything. If you put sugar in your coffee, count it. If you snack on a jelly bean at your coworkers desk, count it. If you like a little glass of vino with your healthy multigrain pasta at dinner, definitely count it. In other words, you have to be honest with yourself on how much you're consuming. Joe is right; you have to practice common sense. But it helps to set a caloric deficit goal of 500cal per day, 3500cal per week, which equates to about a pound per week. That's a good rate of weight loss, and you'll keep it off by developing good lifestyle habits and eliminating bad ones. Best of luck!

Posted on Jul 28, 2009 2:00:13 PM PDT
Joe says:
What, and how much, you put in your mouth is 90% of the solution to problem. How many people have done Jenny Craig, Weight Watchers, NutriSystems...and lost a lot of weight but have not done a shred of excercise?

Focus on proper fuel intake and get exercise consistently. If your weight doesn't start coming down eventually, you're still consuming too much. Common sense goes a long way here.

In reply to an earlier post on Jul 28, 2009 10:35:55 AM PDT
warren8381 says:
Glamour Girl -

This is so interesting! I am also 28 years old, 5'3 (maybe 5'3 and a half) and I weight 156 pounds. I'm also trying really hard to lose weight...I was never tied to a specific sport, but I was always active swimming or walking. Now I find myself out of shape and ready to change how I feel and look. I am also trying to alter my diet a bit... I'm trying to get into running (although unsucessfully) and have also really enjoyed bar method (the Lotte Berk method has some decent DVDs and I have tried the fluidity bar which I really, really like).

Just wanted to say good luck from someone in a similar boat! :) And if anyone has other suggestions for trying to get into a routine and keeping it interesting enough, I'm all ears.

Posted on Jul 28, 2009 8:38:37 AM PDT
[Deleted by the author on May 23, 2010 10:53:16 AM PDT]

In reply to an earlier post on Jul 24, 2009 11:39:39 AM PDT
R. Arrow says:
Kudo's to you!!!! It appears you are growing with and learning what works for you. This is key!! Awesome accomplishments!! Why are your knees a mess; injury or scraped from a crash off a bicycle.... or..... ?

Posted on Jul 24, 2009 10:08:08 AM PDT
gigi says:
Thanks to all for the suggestions! Robin, my knees are a mess! My sister has an elliptical so i've been using that for my cardio workout and I found a couple of workout videos that include stretching and strengthening exercises. They are by Miranda Esmonde-White. They are awesome! Slowly, but surely the weight is beginning to come off with some hard work in exercise and simply watching what I eat...more veggies and fruit and a LOT less sugar.

In reply to an earlier post on Jul 24, 2009 3:22:31 AM PDT
R. Arrow says:
Without going into too much detail (too busy of a schedule) its all in the shaping of the muscles. My knowledge comes from both books and experience as a world class athlete and working with thousands of individuals.

In reply to an earlier post on Jul 23, 2009 10:05:08 PM PDT
RD says:
hey glamour girl:
Looks like you're getting a diverse set of opinions here and I'm not looking to disagree with any of them because they all have great posts actually. I'm 44, female, background as a competitive athlete (but lost my way in my late 30s) and also have a degree in sports medicine...I KNOW better and still let my self go...i'm a bad girl! I work out with at least one other person, sometimes three others at least three days per week. And then the other three days are a mixture and it helps to have work out buddies. We started with Tae Bo x 4 weeks. Then we purchased P90X and it's kicking our butts! But we love it. Can do it at home! You need to commit 1 hour per day (generally) at least 6 days per week. But it's worth it! See my list below in response to your initial questions.
1. Yes, do the cardio and do it a little longer than 40 minutes because you have to consider it takes at least 7-10 minutes to get 'warmed up' which means your body needs to time to wake up and you probably remember this from gymnastics.
2. Don't worry about bulking up (I agree with the other posters) because you'd have to work your butt off to do that to yourself. Lift weights! Do the things you enjoy...use your own body wt in different push up positions...use the big gym balls...consider P90 or P90X.
3. Yoga is great for mixing up your routine and a good teacher will probably make you love it's not easy.
4. Consider cycling as a calorie burner that will put less stress on your knees...either spin class or road or mountain biking. I imagine gymnastics probably torqued your knees over time?
5. Cut out regular soda, add protein (whey/soy) shakes (the ones you like the taste of helps alot), eat more frequently through the day, smaller portions. Don't fall for the "diets" it's about lifestyle changes.
6. Keep a journal that includes what you DRINK and EAT and EXERCISE every single day...and it's not so that others can mock's for YOU!
7. You have a goal of weight loss but don't obsess over numbers...remember that you gain muscle when you work out regularly and that muscle weighs more than you might stay at that weight for a while but your clothes will fit better. And the facts are: you need to work the heart muscle!
8. Do your research about how to figure your max heart rate for exercise so you have a goal each time you work out...consider a Polar watch that includes a diary.
9. Take care of YOU! Do it now...because it's even harder when you hit your lose the weight I mean...I'm speaking from experience!

Good Luck!

Posted on Jul 23, 2009 8:44:34 PM PDT
OneIsTwo says:
I haven't been able to find anything in the anatomy or physiology texts that says there's any difference between "short" muscles and "long" muscles in a single individual; there's just your muscles. If you get stronger, they will grow. How much and in what shape is a matter of genetics. A muscle that is merely used, such as in manual labor or running or swimming, will improve in performance. But making muscles bigger -- hypertrophy -- is achieved through resistance training. I can't find anything that says an individual muscle can be shaped into "long, lean."

Posted on Jul 23, 2009 7:11:30 PM PDT
R. Arrow says:
To assure long belly muscles one needs to learn correct exercise form as well as go through the whole motion versus short bursts which will only make the muscle blocky and thick in the middle. Need complete movements. Calisthenics are good to, added with light weight over time along with circuit type of training. Training will need to change over time and become more specialized however, this is a great start to encourage long muscle belly.

In reply to an earlier post on Jul 23, 2009 7:05:47 PM PDT
R. Arrow says:
If I may ask who would you recommend follow this new data; beginners, overweight individuals, individuals with disabilities? Just curious?

Posted on Jul 23, 2009 4:11:16 PM PDT
The most current research is saying long bouts of cardio are not the best way to lose fat. It's intense exercise with heavy weights that will burn more calories, more fat calories, and make you lean and strong.

Posted on Jul 23, 2009 4:07:33 PM PDT
The most current research is saying long bouts of cardio are not the best way to lose fat. It's intense exercise with heavy weights that will burn more calories, more fat calories, and make you lean and strong.
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Discussion in:  Exercise forum
Participants:  23
Total posts:  34
Initial post:  Jun 15, 2009
Latest post:  Nov 26, 2011

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