I'm very thin, 5'4.5", 109 lbs. I want to tone up but i don't want to loose weight, any suggestions?
Answer:
I'm pretty much the same way, only i'm 5'4 and about 98 lbs. I don't even try to tone up anymore really, although that would be nice. I eat so much though and I can never gain weight no matter what I do..so I've come to terms that I'm just small, and I learn to deal. I have a little fat in the right places and i'm fine with it! But if you really want to tone up, you should increase your calorie intake, eat more protein - lean meats, fish, eggs, nuts, etc. And eat healthy!! To build muscle, lift weights at the gym or at home, and don't do as much cardio, because that can cause you to lose weight, and you definitely don't need to!!
If you look and feel healthy, and your overall health is fine, don't bother gaining muscle unless you really feel like you have to look so much better than you do. It's good to be thin, so don't stress over it too much! :)
your fine....
how many calories are you eating now? based on that i will tell you if you need to eat more calories or not. do some weight training to help tone your body up.
Try running and weights.
Do weights twice a week and run for 20 minutes moderately five days a week.
Eat a little more carbs. Ex. Pastas and breads. Also, chicken and protein are good for your body while you are working out.
High protine, and carbs, and go to the gym.
You should be able to add muscle, not loose weight.
Good luck x.
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Bodybuilding.com has lots of information about helping people to gain muscle loose fat eating healthy toning and more.
Free weights!! If you get a couple of 5-lb. dumbbells and do some arm curls with them, you will tone up your arm muscles and it will give you that cool, buff look. Also, Pilates are great for toning abs, thighs, butt, and arms without causing you to lose weight. Yoga can also help because those stretches and poses promote muscle tone building. Once you start toning those muscles, you'll naturally gain a little bit of weight naturally because muscle weighs more than fat. You'll probably land somewhere around 115 lbs. which is within the normal weight range for a girl your height. Happy toning!
If your working out you'll gain weight if anything. Muscle weighs more than fat.
eat protein. it will help you build muscle and because muscle weighs more than fat (although you don't have much fat) you'll gain weight rather than losing it by increasing you muscle
What I do to tone up is I use a pair of 10 lb free weights and do several arm exercises including militaries, flies, rows etc. (You should be able to get a simple list of arm exercises and descriptions on the internet). I also hold them while doing lunges and squats to tone my legs/butt.
I do this a couple times a week and combine it with running a few miles a day.
Are you a guy or a girl? Cause what you do and eat would be different depending. It also depends on how old you are, but my guess is you're somewhere around age 12.
Assuming you're a guy:
Typically to gain weight, you eat. But considering how tiny you are, you probabaly don't eat very much or you have a very fasy metabolism. Either way, you need to increase your calorie intake, eat anything with cabrs, calories, or protien, or something with a good amount of all three. Mashed patoes, pasta, spaghetti, steak, peanut, lots of peanuts, some more steak. How about a protien shake? You need gain some weight before you start lifting, cause you proabaly couldn't lift the bar off a bench press.
Once you have put on some weight, you should start running some to get in shape. Start lifting weights, go easy and do a decent amount of reps, maybe 5. As you gain muscle you can add weight and reps. Bench press is really the best thing to get bigger shoulders, pects, biceps, tricepts. You can also use free weights.
Just try to get as many calories as possible. But once you've gained some weight, make sure you keep eating while you're working out. Lifting doens't do much unless you feed your body something to turn into muscle and bulk.
If you're a girl:
Just lift some light free weights. That'd be enough to get you toned so you're not skin and bones, but girls want to be skinny so really all you want to do is justing tone up a little bit. As you start developing, you'll start getting toner.
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