Looking leaner

[nilbyname]

I'm fit, im active, I exercise a lot and I eat well most of the time. Although I am petite and reasonably firm I am
Not a lean or toned as I would like to be, how can I do it?

I asked the instructor at the gym and he said it's mainly diet led, so I'm looking for ideas to take it to the next level really!

[nilbyname]

Not a sausage?

[thetroubleis]

A lot of people swear by weights as opposed to cardio.

[cathyandclaire]

I definitely think low-carbing helps. The first couple of weeks at the gym are tricky while you adapt but you definitely get leaner

[nilbyname]

So I already so low carb, and also do alternate weight/strength cardio

[User543212345]

What do you do weights and cardio wise? Can you give an idea of your typical sessions? The thing that leaned me out was pretty much ditching cardio and lifting really heavy - in the 6-8 rep range. It's really stripped my bodyfat, and I've gone from skinnyfat to bodyfat in the high teens.

[nilbyname]

I do 4 kettlecise classes/boot camp classes a week. I use a 10kg kettle and he classes are 2 back to back. It's like boot camp/circuits/insanity for the first hour then mostly kettles. It's hard, but I love it.

Gym- 2/3 times a week
Cross trainer- 15 minutes of alternating single minutes of blasting it out/recovery.
Weights-
5kg free weights, triceps lifts, bent over row
15kg dead lift
Lat pull down 32kg
I don't know what some of the weight machines are called but I do 3 more, one is a shoulder press-21kg
One is like a row/pull, 28kg

All of that is 15reps/3 sets

Then I'll do some abs- a plank set, some sit up type things, some hip bridges with a 10kg weigh, Russian twists.
Then some yoga/stretching.

I feel like it's a lot! So t get me wrong I am happy with my weight/shape, but I want to look more athletic and defined but not big and muscly!

Thanks for answering

[TriJo]

Would second lifting heavy - something like Starting Strength or Strong Curves would be good. Squats and deadlifts are fantastic for your lower body and your core. Very difficult for women to get very big from lifting, but more muscle will make you look leaner. Maybe add a couple of classes of the more vigorous forms of yoga - ashtangis tend to have that lean athletic look quite frequently.

[User543212345]

Id up the weights you're lifting and reduce reps so you're lifting 3x8-10 rather than 15 on weights you can only lift maybe once or twice more without losing form. Heavy weights really don't make women bulky, we don't have the hormones for it, they'll make you lean and tight.

In terms of weights lifted, when I'm at my usual weight of 55-57kg I'm squatting 70kg, deadlifting 80, lat pull down 50 - heavy weights, but I wear a size 8 comfortably so am definitely not bulky. I say usual weight because im a bit smaller at the moment due to illness, still lifting heavy though!

Both the programmes Trijo suggests are great, as are Stronglifts 5x5. There is a great group on Facebook called Girls Gone Strong who have some marvellous weightlifting resources and lots to show you won't get big.

[nilbyname]

Thank you, that's so useful! Going to the gym in an hpur, so will get into it!

[Jewels234]

Nothing has made my body better than crossfit. I can totally recommend it. That, and cutting out all sugar.

[nilbyname]

jewels do you mean all processed sugar or All sugar-fruit etc?

[Littlepumpkinpie]

Lift heavy bench press. Dumbell press incline and flat grab at least an 8 for the first set then grab the 10. Single arm row at least 10kg to start. Curls use a wavy bar with weights on each end. Lat pull down do over and under hand grips wide and narrow. Also use the v bar on it. Push ups, chin ups seated cable row same as last pull down use different bars and grips. Bent over barbell row.
Legs sessions
Leg extension, lying leg curl hits the glutes better than seated.
Squats many different stances for this use body weight barbell or heavy dumbell.
Lunges static or walking hold dumbell or a bar on back
Leg press again go heavy
Deadlifts 15kg? Get a long bar they weigh 20kg alone add to it and lift it.
Do weights four times a week then cardio twice give it six weeks you will see a change.
Look at your protein intake and your natural fats these are the key factor in dropping body fat to get that leaner body good luck

[standingonlego]

Lurking with interest. I have been working with a PT at the gym and lifting much heavier than I ever would attempt on my own. I am seeing a real positive difference in my shape, rather than my weight. The leg work has made a real impact, and I am enjoying it.

Lots of good advice already on this thread

[standingonlego]

Oh...and the free weights are better than the machines as challenges your core too. Maybe book a one-off session at gym to get someone to show your proper "form" so no bad habits from watching other people. I have also found I do squats and bar work better barefoot/socks.

[Littlepumpkinpie]

Oh you won't ever be big or muscled like a bloke lol us ladies would have to be on gear for that to happen. Go google Michelle Lewin or Paige Hathaway or look on thier FB pages of them not just in gym wear you'll see they are all girly.

[nilbyname]

This is so so useful, thank you! I am going to book a session with the pt at the gym and ask him to help me with the free weights and the bar weights.

[Littlepumpkinpie]

Please pick wisely with a pt in a commercial gym I've seen all but a selected few show correct form. Even doing it incorrectly them selves. The best coaches with correct teaching skills can be body builders . Also you need to build back strength first and foremost.

[nilbyname]

Thank you, will definitely pay attention to the form. The pt is an older guy who has a masters in fitness and something. He is really really nice