Weightlifting & Exercise/Building muscle

Advertisement


Question
Hi David!

I'm 23 years old girl just started working out again for now months, every Monday to Saturday an hour or so. I have lost all the extra fat in my body and I'm now thin and a bit toned. I'm happy bout it, I've been lifting little weight on my legs and arms butt, etc...but now I'm ready to really start toning my  muscles. My questions is: What do i have to eat or do, to start toning my muscles? But I don't want big strong ones I just want to achive a tone body. I've heard protein helps, not sure though.

Thank you! :)

Answer
Hello Cindy

The human body is a wonderful machine. How BIG or how SMALL your muscles are, or become, is entirely based on heavy you are lifting.

For mass, lift once a week. Lift and hold the weight for 1 minute.
For toning, lift every day. Lift very light weights and do at least 15 reps for every movement. Move the weight with control. Don't throw it around.

Throwing the weight around only tears the muscles.

Listen to your body. If you are sore the next day; too heavy! Wait 3 days and resume with a lighter weight.

After every exercise program - REST! Sit down in a chair for 15 minutes and do nothing. This allows the body to rest and recover.

Eat normally. You will find you are less hungry and naturally will eat less. The only protein we ALL need is two tablespoons of peanut butter a day. A can of chicken breast, small, in water, will give you all the protein you need.

Remember; people do not digest anything from a cow. Including steak, burgers, whey supplements.  

Weightlifting & Exercise

All Answers


Answers by Expert:


Ask Experts

Volunteer


David Dickeson, A.S.

Expertise

Ask this! - Why do all the self-help books, the exercise books, the weightlifting books, and the weight-lifting magazines - are written by (mostly) guys who are in fantastic (photo enhanced) physical shape who are in their 20's and 30's in age, telling all of us how "we" can look like them, if ONLY we forget we have jobs, families, many physical limitations, daily life responsibilities, and especially NO TIME to go to the gym every day, only by the time they reach age 40-50, or older, we never see, or hear from them - ever again?

Experience

OK, now I am 62-YEARS-OLD. Retired at age 60! I have been lifting weights for 28 years. I have learned 'first-hand' which exercises work, which do not. Exercises that you do NOT need to attend a gym to achieve, exercises that you will use very minimal equipment, and exercises for people with limitations such as sickness, age, and/or injuries. I can especially tell you which exercise machine you see in magazines or on tv; REALLY work. I have tried most everything myself.

Organizations
None. I do not have the time to belong to organizations.

Publications
I answer questions on Yahoo questions. Search 'The Terminator Fan.'

Education/Credentials
I have a business degree. For exercise, taught me to keep good diaries on what exercises I am doing.

Awards and Honors
They do not give awards for giving free advice. Wish they did, though.

Past/Present Clients
None. All volunteer work on AllExperts.

©2016 About.com. All rights reserved.