Has anyone lost weight and really toned up successfully?

[MindBodyChocolate]

Hi all. I’m in the process of losing weight. I’m aiming for a 7-8 stone loss which will take me to 11-12 stone. So far I’ve lost 4.5 stone and have seen a big difference in my body.

Now the gyms have reopened I want to get a proper weights routine going for 2 reasons: general health from weight bearing exercise (I’m 42) and to tone up ie look better!

Can anyone recommend any particular exercises or tell me some positive stories of toning up from a pretty low base?! I’m going to get a PT when finances allow but want to get a head start!

[TheUndoingProject]

I’d do couch to 5k for cardio and YouTube strength training videos to get you started.

Having never done strength training before I noticed a difference in literally just a couple of days doing body weight/2kg dumbbell videos.

[Daisy03]

Squatting
Shoulder presses
Push ups or chest presses
Rows
Planks

YouTube for technique until you can see a PT.

[londongirl12]

Do heavy strength training

[MindBodyChocolate]

I knew someone would mention the dreaded plank!! I can manage about 10 seconds at the minute so I guess the only way is up :)

Thanks all

[Aswad]

Would that much weight loss cause a lot of excess skin, especially if lost in a short space of time?

[MindBodyChocolate]

I don’t have any loose skin at the minute and it’ll take me at least a year if not longer to lose 7-8 stones so I’m hoping it won’t be a problem.

The only area which I am slightly concerned about is upper arms so want to focus on this. My stomach will hopefully however have no loose skin or overhang.

[Plumtree391]

Yes I did. I was a bit fat and unfit in my mid forties so took myself in hand. It didn't take long at all and I was better for it.

[ClaraTheImpossibleGirl]

Firstly @MindBodyChocolate, a massive well done on your weight loss so far

I've lost a stone, another 2.5 to go and have found that exercise at home has really helped with toning. I always used to be slim and fit pre-DC but there has been too much cake and far too many lockdowns since then...

Do you have any local exercise coaches who are doing classes via Zoom, that might help? My aerobics teacher switched to completely online and she is fab, you might know (or could find) someone nearby to you who can assist. Or I know some outdoor classes have started again near me (England), there might be one of those you'd enjoy.

Failing that Joe Wicks has loads of stuff on YouTube for free - I started with PE with Joe and found him really helpful, I'm going to try his (payable) app soon too. I did enjoy C25K last summer but now I can't go running regularly enough to improve, I find that Joe's workouts are more useful. MADFit has been a good one for weight training, as I'm mid 40s and also keen to do more for my bone density.

Do keep us posted on how you're doing; remember, even upping your walking will help, I have a Fitbit for extra motivation!

[Toomuchleopard]

I do Bodyfit by Amy videos on YouTube using a 6kg kettlebell and some hand weights. They are free and very good

[cyclingmad]

I went from 19 stone to 13stone, kettlebells classes helped me tone up really quickly so much so even my swimming instructor commented on how strong my arms were getting.

Kettlebells will work the majority of your muscles and a 30 min class is all you need 2 to 3 times a week

[cyclingmad]

And remember light weight more reps is for toning. Higher weight less reps to build muscle

[Plumtree391]

I could do with being more fit now actually.

I'll start tomorrow :-).

[ClaraTheImpossibleGirl]

Did you do a kettlebells course at the gym (when such things were possible!) @cyclingmad? I'd like to do one at home but it just seems such a massive outlay at the beginning, I do keep an eye on Facebook for cheap kettlebells but they rarely come up in my area.

@Plumtree391 I think we have the same attitude to fitness

[allfurcoatnoknickers]

I'm a Peloton addict. I have the bike, but for about a year before that I just did the app and the classes. I'm 34 and this is the most toned I've ever been in my life - I find the Barre and Yoga classes make a huge difference. You don't need the bike or the tread, they have outdoor run/walk classes just like couch25k.

I used to hate exercise, but now I get antsy if I don't do something every day! It's changed my life.

[ShirleyPhallus]

@cyclingmad

And remember light weight more reps is for toning. Higher weight less reps to build muscle

Nooooo this isn’t true, it’s a myth pedalled by the same people who say “heavy weights will make you bulky”

The phrase “tone up” just means lose fat and build muscle to have a nice lean look. Heavy weights will do this! Do not be afraid of them!

OP, the best weight to start with is body weight. Body weight squats, lunges, push ups etc will all give you a start and then add in some weight.

[Toomuchleopard]

@ClaraTheImpossibleGirl you only need one kettlebell and can get them sports direct or decathlon for about £20. I just have a 6kg kettlebell and then I also have 4kg hand weights as I find the kettlebell a bit too heavy for certain things. As you get fitter you can upgrade to a heavier kettlebell

[SerafinaPekkala]

Well done on your weight loss so far!
Me - over time have gone down from around 15 to just under 9st

I'd recommend Caroline Girvan on YouTube - there are hundreds of workouts to choose from, some bodyweight only, some using dumbbells/kettlebells, and they range from 15 mins to over an hour. I'm the strongest and most toned I have ever been and I haven't bothered to renew my gym membership

[MindBodyChocolate]

Lots of replies! Thanks very much - I have my gym membership for a while yet (work subsidized so very cheap) so will concentrate on using the weights there. I have tried c25k in the past and found it tough. Might try again now there’s less of me to move around.

I will keep you posted on how I get on. I might even brave some before and after pics

[cyclingmad]

@ClaraTheImpossibleGirl

Did you do a kettlebells course at the gym (when such things were possible!) *@cyclingmad*? I'd like to do one at home but it just seems such a massive outlay at the beginning, I do keep an eye on Facebook for cheap kettlebells but they rarely come up in my area.

*@Plumtree391* I think we have the same attitude to fitness

Yes I did a few classes pre covid so learnt a the moves. I only bought a 4kg kegtlebell off amazon was about £20 as that is more than enough.

Someone who sisd its a myth about light weights vs heavy weights but in my kettlebell class you start with whats comfortable so I was on 2kg and we do 4 sets of 16 reps for every month, absolutely burns our muscles out. Then when 2kg felt too light I moved up to 4kg.

[Spodge]

@MindBodyChocolate

Lots of replies! Thanks very much - I have my gym membership for a while yet (work subsidized so very cheap) so will concentrate on using the weights there. I have tried c25k in the past and found it tough. Might try again now there’s less of me to move around.

I will keep you posted on how I get on. I might even brave some before and after pics

Definitely take before pics and during pics for yourself. And lift heavy (once you know what you are doing, obvs). Pics are important because exercise can cause water retention so scale weight is not always helpful if you're really going for it in the gym.

Daisy03 has given you a good suite of exercises. I'd add something for the hamstrings to that list. Certainly ask a PT when you get round to that.

You'll need more for arms, too, if they are a concern. Push ups are good but make sure you keep your elbows reasonably close to your body to get at the triceps. Triceps push downs on the cable machine are good. Also front raises and side raises with dumbells, plus some rear delt dumbbell flys to get at all of the delts will be good.

[Littlemiss74]

@TheUndoingProject can you recommend any in particular on youtube please? I typed in home weights workouts and it came up with hundreds, I don’t know where to start!

[Fluffandbubbles]

@ClaraTheImpossibleGirl I do some Kettlercise (kettlebells to music) online. My teacher not only has an on demand ‘Kettlebells basics’ which shows you all the moves, but they also do regular classes on zoom so the teacher can see you, finally a couple of people in our group have sent video clips or photos and she’s made comments on stance etc. I think she may also have loan bells , or you can buy via her. I got a 4kg on loan and a 6kg from Amazon. It’s definitely a good calorie burner and I like the fact I can choose from 20/30/50 min sessions every week all with different content which you can adapt to your own ability. Definitely recommended.

[MindBodyChocolate]

Thanks @Spodge and everyone. I’ll try to increase what I’m doing on triceps - as I said before I think I’ll get away pretty lightly with loose skin/sagging and it would be nice not to be self conscious about the tops of my arms.

[stream26]

Honestly bare minimum at home could be some military stuff. Pull ups, planks, running (sprints are awesome) crunches (just google home and workouts there’s hundreds) push ups, squats. Anything Bodyweight, yoga is great too, just keep your daily goal chart template. But also know that toned bodies are built in the kitchen. Cooking good healthy meals is the best way to lose weight. Where to start with this I couldn’t tell you, I just cook chicken and vegetables every day and eat as much salad as possible

[ClaraTheImpossibleGirl]

@stream26 I love a good chart!! Think it's why my DC like their reward charts too

@Fluffandbubbles those classes sound great; my local aerobics teacher really recommends kettlebells, but doesn't teach a course in them, which is a shame! I'll have to look for something similar.

How is it going at the gym @MindBodyChocolate (if you've had chance to return)? I'm still doing daily workouts, thinking of trying the Body Coach app free trial soon!