Hello i am 16 years old and weigh 248 lbs right now.
well i've been doing cardio most days of the week for 30-40 minutes for 3 months to lose weight.. we are building a weightroom in the basement and i'm going to begin muscle toning followed by cardio each day now so that when i lose the weight i won't have to worry as much about extra skin and my muscles will look defined. I know that you should only work out a certain muscle group each day and to let your muscle rest 48-72 hours before lifting again. I also know that for toning you need to lift less weight and more reps
i just need help with what lifts i should do each day of the week and how many i should be doing.. sorry if this is alot to read but i would really appreciate the help..
thanks
This is not true, and is a common misunderstanding.
You can decrease your body fat - through dietary manipulation and exercise and you can lose the portion you desire---->but you don't have the choice where it comes off as you move forward with your goal, but it WILL come off--from the place you want most--if your faithful with diet and exercise.
The lower the body fat, the more the "shape and definition" of the muscle will be shown (according to your personal genetics, and just how your put together).
I am going to post this article for you to read to give you a "general idea" why we cannot spot reduce. This is followed by a very good post by Wrangell on his view on toning.
Source:
Why cant we spot reduce?
This is an important question and one I'm frequently asked. You need to know a little bit of biology to understand the answer. Here's what you need to know. Fat is stored in special cells located all over your body called adipocytes. Adipocytes grow and shrink as they store and release fat, much like a balloon grows and shrinks as air is blown in and released. You gain weight when you pump up your adipocytes with fat by consuming more calories than you burn (excess calories can get stored as fat). You lose weight when your adipocytes release fat into the blood stream and shrink, either in response to exercise (exercise sends a signal to adipocytes to release fat) or when you reduce your calorie intake to the point where you are burning more than you consume. Fat released into the blood stream by adipocytes circulates to the muscles where it is burned for energy. (A car burns gasoline for energy; your muscles burn fat and carbohydrate.)
Exercise stimulates adipocytes to release fat by increasing circulation of hormones like norepinephrine (adrenaline). When norepinephrine reaches an adipocyte, no matter where in your body it's located, it signals special chemical messengers inside the adipocytes to stimulate fat release, and just like the balloon that shrinks when you let out the air, adipocytes shrink when they release fat. You will keep the fat off as long as it gets burned by the muscle and does not return to the adipocyte for storage. That's one of the reasons why exercise helps control body weight.
The reason that you can't spot reduce during exercise, which is what you are really asking, is that you don't have any control over which adipocytes release fat. Norepinephrine and the other hormones released during exercise do not discriminate. That is, they stimulate adipocytes to release fat wherever they are located. We all have patterns of weight loss and weight gain that tend to repeat (you typically gain and lose weight in the same pattern over and over), and we don't have any control over this.
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Having a "toned" muscular look encompasses mainly three items (keeping genetics in mind):
1. Having "enough" developed muscle underneath the skin, and to an extent the state of relaxed contraction.
2. Having low enough Body Fat (which can vary per person at which level can look good).
3. Manipulating one's diet--dependent on personal goal position.
Yes, manipulating your diet (macro-nutrients) can "improve" the look of ones physique (when one's body fat is low enough and muscles developed enough)---tremendously, and usually this manipulation doesn't get mentioned in the same breath of low BF and enough muscle development when one uses the over rated word tone (and it should be)--
because this ALONE can improve upon what's already there.
One can clearly miss out, if they do not.
What goes between the teeth does not go hidden underneath.
You see it out on the outside of your body.
And, do not forget it.
Best wishes
Chillen
