"Toning up" without losing weight...

[carreauchompeur]

Afternoon all.

I have recently put on a bit of weight for pretty much the first time in my life. I think it's partly the trauma of turning 30, but also the slow realisation that actually my metabolism has slowed somewhat and I can't eat quite as much crap anymore.

It's mainly around my belly/trunk area (no homo), however...

I actually quite like carrying a bit of extra "bulk". And to be honest, look better too. I've always been a little on the skinny side. I haven't been at the exercise much recently due to an annoying bout of glandular fever. Now back at the gym with a simple weight programme and 3+ sets of cardio a week.

How do I go about toning up/getting fitter without losing weight?!

I'm 6'0 and currently 78kg/13st 8.

Edited by carreauchompeur on Saturday 19th December 12:46

[MacGee]

do strength training. this will lose fat but gain muscle.......equals possible weight maintained.

[Lost_BMW]

MacGee said:

do strength training. this will lose fat but gain muscle.......equals possible weight maintained.

Agreed, I lost 5 stone in my first 2 years of lifting (+ walking, running & cycling) but was much stronger, more muscular and looked bigger in some areas, less in the others (the ones that needed to go down!)

From my personal experience I'd suggest say 3 days of lifting (not too many sets, lowish reps once warmed up and basics only) with several days including cardio work on top. If the latter doesn't appeal than you might want to lift more often so doing more sets/reps so 'losing' more calories, though strength may not go up so well that way.

[doodlebug]

Congratulations. You've just lost 1st 4lb - 78kg is only 12 stone 4. The same as me, coincidentally.

[carreauchompeur]

doodlebug said:

Congratulations. You've just lost 1st 4lb - 78kg is only 12 stone 4. The same as me, coincidentally.

D'oh! No, actually I think I'm 88kg... Stand ready to be corrected next time I enter the scales though.

[ShadownINja]

Could also try holding weights in positions until failure eg biceps with elbows at 90 degrees until you cry. There's a term for this kind of weigh training but I forget now. I noticed certain muscles got bigger when I was climbing not because I was doing reps but because I was holding certain positions for a second or two at a constant tension IYSWIM!

<pause while trying to remember...>

Ah ha! http://en.wikipedia.org/wiki/Isometric_exercise

[Lost_BMW]

ShadownINja said:

Could also try holding weights in positions until failure eg biceps with elbows at 90 degrees until you cry. There's a term for this kind of weigh training but I forget now. I noticed certain muscles got bigger when I was climbing not because I was doing reps but because I was holding certain positions for a second or two at a constant tension IYSWIM!

<pause while trying to remember...>

Ah ha! http://en.wikipedia.org/wiki/Isometric_exercise

A la the "Bullworker". Had one for my 13th birthday and though I wasn't very consistent after the initial honeymoon period it, maybe, toned my chest and shoulders a bit and certainly made my triceps come out - on top of hurting like a barsteward!

The Wiki article is interesting (NASA don't like them do they?) but . .

"Isometrics fell out of favor as it was discovered that many of the principal advocates were using anabolic steroids to enhance their gains."

What? Who, when etc. What was this, a pre-BALCO scandal?! I'd like to know who and at what date he's talking about as all the ads. I've ever seen for isometric type programmes (and I am very, very old!) were with non-entities (who didn't look like weightlifters or bodybuilders) or chaps like Atlas (liar, liar, pants on fire) who pre-date the so called Steroid era. Anyway, going off topic, off on one, sorry . .

[ShadownINja]

Lost_BMW said:

ShadownINja said:

Could also try holding weights in positions until failure eg biceps with elbows at 90 degrees until you cry. There's a term for this kind of weigh training but I forget now. I noticed certain muscles got bigger when I was climbing not because I was doing reps but because I was holding certain positions for a second or two at a constant tension IYSWIM!

<pause while trying to remember...>

Ah ha! http://en.wikipedia.org/wiki/Isometric_exercise

A la the "Bullworker". Had one for my 13th birthday and though I wasn't very consistent after the initial honeymoon period it, maybe, toned my chest and shoulders a bit and certainly made my triceps come out - on top of hurting like a barsteward!

The Wiki article is interesting (NASA don't like them do they?) but . .

"Isometrics fell out of favor as it was discovered that many of the principal advocates were using anabolic steroids to enhance their gains."

What? Who, when etc. What was this, a pre-BALCO scandal?! I'd like to know who and at what date he's talking about as all the ads. I've ever seen for isometric type programmes (and I am very, very old!) were with non-entities (who didn't look like weightlifters or bodybuilders) or chaps like Atlas (liar, liar, pants on fire) who pre-date the so called Steroid era. Anyway, going off topic, off on one, sorry . .

I was thinking more about just holding free-weights statically. It's merely based on what I've noticed from going climbing regularly and holding moves or moving very slowly (for whatever reason).

For instance, instead of doing press ups, hold your nose 6 inches from the ground (obviously in the press up position) and wait until you shake like there's an earthquake.

PS dunno about the drug thing. I prefer to do things the proper way.

Edited by ShadownINja on Sunday 20th December 11:19

[Lost_BMW]

ShadownINja said:

Lost_BMW said:

ShadownINja said:

Could also try holding weights in positions until failure eg biceps with elbows at 90 degrees until you cry. There's a term for this kind of weigh training but I forget now. I noticed certain muscles got bigger when I was climbing not because I was doing reps but because I was holding certain positions for a second or two at a constant tension IYSWIM!

<pause while trying to remember...>

Ah ha! http://en.wikipedia.org/wiki/Isometric_exercise

A la the "Bullworker". Had one for my 13th birthday and though I wasn't very consistent after the initial honeymoon period it, maybe, toned my chest and shoulders a bit and certainly made my triceps come out - on top of hurting like a barsteward!

The Wiki article is interesting (NASA don't like them do they?) but . .

"Isometrics fell out of favor as it was discovered that many of the principal advocates were using anabolic steroids to enhance their gains."

What? Who, when etc. What was this, a pre-BALCO scandal?! I'd like to know who and at what date he's talking about as all the ads. I've ever seen for isometric type programmes (and I am very, very old!) were with non-entities (who didn't look like weightlifters or bodybuilders) or chaps like Atlas (liar, liar, pants on fire) who pre-date the so called Steroid era. Anyway, going off topic, off on one, sorry . .

I was thinking more about just holding free-weights statically. It's merely based on what I've noticed from going climbing regularly and holding moves or moving very slowly (for whatever reason).

For instance, instead of doing press ups, hold your nose 6 inches from the ground (obviously in the press up position) and wait until you shake like there's an earthquake.

PS dunno about the drug thing. I prefer to do things the proper way.

Edited by ShadownINja on Sunday 20th December 11:19

Yes, I see how holding something in position is different to the 'pull/squeeze and hold' of a bullworker which needed common, so limited, positions for most of the recommnded exercise.

Having read about the benefits of negative stretching in a couple of MMA magzines recently I've tried stuff like pushups with hands on boxes then holding the lower position or slightly under (but now still above ground level) until gradually losing strength and slowly collapsing. Pain, what pain?

Drug wise wasn't suggesting any naughtiness! Just thought it odd that the old timers were being described as steroid users, before the lore suggests they were common 'aids'.

[ShadownINja]

Lost_BMW said:

ShadownINja said:

Lost_BMW said:

ShadownINja said:

Could also try holding weights in positions until failure eg biceps with elbows at 90 degrees until you cry. There's a term for this kind of weigh training but I forget now. I noticed certain muscles got bigger when I was climbing not because I was doing reps but because I was holding certain positions for a second or two at a constant tension IYSWIM!

<pause while trying to remember...>

Ah ha! http://en.wikipedia.org/wiki/Isometric_exercise

A la the "Bullworker". Had one for my 13th birthday and though I wasn't very consistent after the initial honeymoon period it, maybe, toned my chest and shoulders a bit and certainly made my triceps come out - on top of hurting like a barsteward!

The Wiki article is interesting (NASA don't like them do they?) but . .

"Isometrics fell out of favor as it was discovered that many of the principal advocates were using anabolic steroids to enhance their gains."

What? Who, when etc. What was this, a pre-BALCO scandal?! I'd like to know who and at what date he's talking about as all the ads. I've ever seen for isometric type programmes (and I am very, very old!) were with non-entities (who didn't look like weightlifters or bodybuilders) or chaps like Atlas (liar, liar, pants on fire) who pre-date the so called Steroid era. Anyway, going off topic, off on one, sorry . .

I was thinking more about just holding free-weights statically. It's merely based on what I've noticed from going climbing regularly and holding moves or moving very slowly (for whatever reason).

For instance, instead of doing press ups, hold your nose 6 inches from the ground (obviously in the press up position) and wait until you shake like there's an earthquake.

PS dunno about the drug thing. I prefer to do things the proper way.

Edited by ShadownINja on Sunday 20th December 11:19

Yes, I see how holding something in position is different to the 'pull/squeeze and hold' of a bullworker which needed common, so limited, positions for most of the recommnded exercise.

Having read about the benefits of negative stretching in a couple of MMA magzines recently I've tried stuff like pushups with hands on boxes then holding the lower position or slightly under (but now still above ground level) until gradually losing strength and slowly collapsing. Pain, what pain?

Drug wise wasn't suggesting any naughtiness! Just thought it odd that the old timers were being described as steroid users, before the lore suggests they were common 'aids'.

OIC, I know next to nothing about drugs for weightlifting.

Anyway, the only "problem" with isometrics is that nobody seems to talk about it; it's all about 3x10 reps of X. It's really by luck that I discovered that I seemed to bulk up more easily when doing them through climbing.

[Halb]

ShadownINja said:

Lost_BMW said:

ShadownINja said:

Could also try holding weights in positions until failure eg biceps with elbows at 90 degrees until you cry. There's a term for this kind of weigh training but I forget now. I noticed certain muscles got bigger when I was climbing not because I was doing reps but because I was holding certain positions for a second or two at a constant tension IYSWIM!

<pause while trying to remember...>

Ah ha! http://en.wikipedia.org/wiki/Isometric_exercise

A la the "Bullworker". Had one for my 13th birthday and though I wasn't very consistent after the initial honeymoon period it, maybe, toned my chest and shoulders a bit and certainly made my triceps come out - on top of hurting like a barsteward!

The Wiki article is interesting (NASA don't like them do they?) but . .

"Isometrics fell out of favor as it was discovered that many of the principal advocates were using anabolic steroids to enhance their gains."

What? Who, when etc. What was this, a pre-BALCO scandal?! I'd like to know who and at what date he's talking about as all the ads. I've ever seen for isometric type programmes (and I am very, very old!) were with non-entities (who didn't look like weightlifters or bodybuilders) or chaps like Atlas (liar, liar, pants on fire) who pre-date the so called Steroid era. Anyway, going off topic, off on one, sorry . .

I was thinking more about just holding free-weights statically. It's merely based on what I've noticed from going climbing regularly and holding moves or moving very slowly (for whatever reason).

For instance, instead of doing press ups, hold your nose 6 inches from the ground (obviously in the press up position) and wait until you shake like there's an earthquake.

PS dunno about the drug thing. I prefer to do things the proper way.

Edited by ShadownINja on Sunday 20th December 11:19

The KB Turkish get-up is a good example of this I think. Pavel says that it will give you the shoulders of a god..or somesuch

[ShadownINja]

Not sure what you mean, Halb. Can you tell me what this Turkish thing is?

[Lost_BMW]

Halb said:

The KB Turkish get-up is a good example of this I think. Pavel says that it will give you the shoulders of a god..or somesuch

and save one the "dishonour of aerobics"!

[Halb]

You have a KB (or DB) and start on the floor. Extand your arm and suck your shoulder into its socket to make it strong. Then get up.
Here are two good examples

http://www.youtube.com/watch?v=ztTOn0rSMis
http://www.youtube.com/watch?v=uDQUlshxO_8&fea...

Here is a good example of endurance but his technique is sloppy, his arm is not straight, wrist seems to bend, KB wobbles a bit, and his shoulder doesn't look sucked in.
Pavel says to make sure you suck that joint in, you can practise by standing under a chin-up bar and trying to push yourself into the floor, or simpley flexing those small muscles and pulling up without bending your arms. Once the weight is up there, you can go for a walk, to help those deltoids work more
http://www.youtube.com/watch?v=50vDmqInnmA

Hmm this guy looks sold till the last lil bit where his arm wobbles
http://www.youtube.com/watch?v=VIt0Nyvrr2k

[ShadownINja]

Halb said:

You have a KB (or DB) and start on the floor. Extand your arm and suck your shoulder into its socket to make it strong.

Oh, you mean... this...

http://www.youtube.com/watch?v=Ep0L55Gg6ak

I'm certainly up, now.

[Halb]

I became a big fan of charliejames1975 a month ago.....

ShadownINja said:

http://www.youtube.com/watch?v=Ep0L55Gg6ak

I'm certainly up, now.

Erm...yes, that's what I mean....erm

[ShadownINja]

http://www.youtube.com/watch?v=rmzHUTa5vJE

Back in a while.

(Actually, I'm not keen on women with abs. Looks a bit gross.)

[ShadownINja]

Halb, what's the point of the get-up, then? (Apart from wearing me out. I just did a couple on each side.)

[ShadownINja]

Halb, just did 10 TGUs and a bear walk (see youtube). I think I'm going to vomit.

Bear walk: http://www.youtube.com/watch?v=mMHFK1F8d5E

Towards the end of the reps, I sounded like I had constipation on the toilet.

Edited by ShadownINja on Monday 21st December 18:25

[Halb]

Yeh, I have practised wit a few TGUs and they sap your energy, those bear walks look mad

I have Pavels DVD and book and he says that the TGU helps shoulder mobility and stability. I think I have read that the constant work the shoulder does is as good as rep work. It also works all your deltoid including the back as well al those twitch fibres and balance muscles firing all over your body. In Pavels book Enter the Kettlebell he references MIke Mahler and Bret Jones as two people who saw their presses go up. Military and I might guess the other was bench.
Here is a article from Dragon's Door that mentions how good it is for your core.
http://www.dragondoor.com/articler/mode3/507/