Toneing Up

Question
QUESTION: Hi Phil
Hoping you can help me.  I have about 5-7 more pounds to loose to be at my ideal weight.  However my main concern is lean muscle and tone.  What is the best way to acheive tone for a woman.
My workout regimin is basically 3 days I do some sort of interval training (hi intensity run, interval run, spin, step/plyo workout) I lift 2-3 times a week, my lifting is usally 2 days with a split workout and 1 with a fullbody workout.  My diet is probably where I need the most work.  I have read about ketogenic diets, but I would assume that is hard to sustain and it also seems very drastic.  I would say in terms of my current diet I am regimented only about 3-5 days in the week and on the weekends although I still workout the same I don't eat the best that I should.  So I guess I have 2 questions:
1. What type of diet structure is best for muscle tone? Low carb?  Low fat?
2. With this diet, when am I allowed to sort of indulge and enjoy myself?? I have read with the ketogenic diets that on the weekends you can carb refuel yourself basically as like a cheat day.  But the low carb during the week scares me because I looove fruits and veggies!!!

ANSWER: #1)I would say the best is Good carb and good fats. Limit he junk processed sugars and grains, (pasta, white rice, breads sugars and transfats) Go for lots of fruits and veggies and nuts and lean meat, egs and dairy Note saturated fat is NOT bad just dont have it in excess it should make up nearly 1/3 of your fat intake, star taking a fish oil supplement 5 grams or more a day.

2) Ketosis is Over rated, I would go go good foods and train Hard and heavy, I would say you are likely not doing resistance training that would allow that hard body BIG heavy moves the things thing make guys big make women hot and hard NOT BIG unless you take illegal drugs you WONT get big. I would have good foods 90% of the time. Sure you can go lower carb some times if you like then give your self 10% indulgence be it the weekends of spread out during the week.

You should check out our free discussion forum www.teamstaley.com

as well this weeks Iron Radio Guest we have is Cassandra Forsythe which you would likely really enjoy, you can even ask question prior or during the event and if you cant listen to it live come back any time and listen to it.
http://instantteleseminar.com/?eventid=5770830

Phil
www.staleytraining.com


---------- FOLLOW-UP ----------

QUESTION: Hi Phil-
Thanks so much!! I really was not fond of the whole Ketosis thing so I am happy to see that there are other options.
One last question about lifting.  I lift 3 days a week.  Monday Wednesday and Saturday.  I am very good at doing high intensity cardio mixed with steady state, but in terms of lifting I wouldn't say I go too heavy.  I do sweat and work, but I focus more on getting my heart rate up and circuit.  Would you say I should do more of the type of lifting when you focus on an exercise and doing less reps with more weight??

ANSWER: No problem glad it helped.

Yes I would use the weight time to build and preserve muscle which will have you looking better and burning more fat AL day every day and a lot during recovery. then I would use the cardio for the targeted fat loss. Resistance training is what will keep you from losing the muscle tissue we need when trying to lose weight. if you dont use it by lifting heavy then your body WILL lose it and even keep fat.

So yes more weight less reps. Think of it in these terms. look at he physique of a marathon runner. They are withered away and dont have much muscle tone even have some fat. Thats from the body getting very good at High reps over and over again. Now look at some female sprinters. The go HARD short rest and repeat, Have awesome muscle tone great legs and butts, are lean and just look great, and have HIGH metabolisms, not to mention they Smile a lot during there sport where as marathon runners always look like they are hating life :)

Phil
www.staleytraining.com

---------- FOLLOW-UP ----------

QUESTION: Hi Phil-
I promise this is my last question!
It is funny you mention marathon runners.  I actually run marathons.  I have run 4.  This year I decided to take a break.  Next year I plan to do it again and I hope to slim down because the less weight I have to carry for 26.2 miles the better.  So in your opinion when to comes to training for that event would you say I should go back to the circuit training and less weight and more reps and then after the race work on building up more weights to get back to a more toned look???

Answer
Kate-

Yes thats a different question for sure. If you are serious about being an athlete in distance running then you dont want o carry any extra HEAVY expensive muscle mass. Even fat is better as its fuel and much less dense.

I would not try not drop HEAVY work all together I would still do heavy work (brief but heavy) for your legs things like dead lifts, stiff leg deadlifts, Romanian Deadlift and squatting to build leg strenght but I would keep it heavy and brief like go in and work up to 5 sets of 3 resp trying to get stronger each week. That wont be enough to add really any new muscle but you will get stronger and youll be amazed at how strengthening your hamstring will make the running easier.

Upper body I would alternate between circuit type stuff and then HEAVY again but keep the volume down when you go heavy, Like again 3 - 5 sets of 3 with plenty of rest and try and slowly advance and get stronger. The other days maybe 2-3 sets 0f 20 reps or so minimal rest. Control your weight with your diet. As you get closer to your race 3 -4 months out I could drop the high rep stuff for the most part and just do a simple 3-5 sets of 1-3 reps HEAVY to try and maintain strength and tissue you have but not enough volume to hypertrophy the muscle and spend the rest of the time doing your sport and control your weight with your eating.

Hope that helps,

Phil

1. Prev:sauna belts
2. Next:Overwhelmed with information.