Fitness… 6 months enough time to revamp muscle tone?
I’m a 25 yr old woman, about 20 lbs heavier than I was at my super-skinny high school self, and looking to seriously tone-up within 6 months. I want to be TONED, not stick-thin. I realize everyone responds differently, but is this enough time to realistically make a marked improvement — provided I do at least 30 min decent cardio 3-4 times/week and challenging weight training on the other 3-4 days? Just for general info… I am 5′8", NOT seriously overweight, and I don’t currently work out regularly, but I’m not freakishly out of shape – just a little flabbier than I’d like. 
I have never been super athletic, therefore I’m feeling slightly lost because I’ve never actually achieved a lot of muscle definition before. Since this all takes time, I want to make sure the effort I put in is in the most effective direction possible and make sure this goal is realistic.
I’d be especially interested in hearing from people who have achieved similar goals or have tips for success. Thanks!
By the end of 2006, I had gained 30 pounds of extra weight due to a depression. Some of the weight was needed, but a bit of it I didn’t take kindly too. I wanted to do the same thing as you, to tone up. So in June 2007, 5 months ago, I joined a gym. I’m not exactly where I want to be in regards to my body, but I’m on my way. I’d say I’ve gained about 5 pounds of muscle so far. It’s not a lot because during the first three months or so I was focused on losing some of the extra weight I gained. So now, I’m gaining muscle to try and tone up. Here is my workout… Monday: 20 minutes of cardio on the stairmaster and work out lower body. Tuesday: 20 minutes of cardio and work out upper body. Wednesday: 30 minutes of cardio. Thursday: 20 minutes of cardio and work out lower body. Friday: intensely work out upper body. This has been going good so far to tone up. Sometimes on Tuesdays I’ll skip the cardio and just work out my upper body. Let me add some notes here. When I do cardio for 20 minutes, I’m burning 300 calories and every day M-F, I do 150 crunches on one of those big exercise balls. I don’t expect you to stick my exact routine but I hope you can sort of get an idea on what to do. One more think, in case you didn’t know this, when you work out your upper or lower body, you need to eat some lean meat right when get home; like chicken, steak, turkey, etc. Your body obtains the most nutrients, ie protein, the first hour after you work out. So this helps with toning up. Good luck to you! Sorry if this was long.
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Tags: 30 Minutes, 5 Months, depression, Extra, First Three Months, Fitness, Gaining Muscle, Lot, Muscle Definition, Muscle Tone, Old Woman, Quot, Shape, Stairmaster, Success Thanks, Weight Training, Workout
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By the end of 2006, I had gained 30 pounds of extra weight due to a depression. Some of the weight was needed, but a bit of it I didn’t take kindly too. I wanted to do the same thing as you, to tone up. So in June 2007, 5 months ago, I joined a gym. I’m not exactly where I want to be in regards to my body, but I’m on my way. I’d say I’ve gained about 5 pounds of muscle so far. It’s not a lot because during the first three months or so I was focused on losing some of the extra weight I gained. So now, I’m gaining muscle to try and tone up. Here is my workout… Monday: 20 minutes of cardio on the stairmaster and work out lower body. Tuesday: 20 minutes of cardio and work out upper body. Wednesday: 30 minutes of cardio. Thursday: 20 minutes of cardio and work out lower body. Friday: intensely work out upper body. This has been going good so far to tone up. Sometimes on Tuesdays I’ll skip the cardio and just work out my upper body. Let me add some notes here. When I do cardio for 20 minutes, I’m burning 300 calories and every day M-F, I do 150 crunches on one of those big exercise balls. I don’t expect you to stick my exact routine but I hope you can sort of get an idea on what to do. One more think, in case you didn’t know this, when you work out your upper or lower body, you need to eat some lean meat right when get home; like chicken, steak, turkey, etc. Your body obtains the most nutrients, ie protein, the first hour after you work out. So this helps with toning up. Good luck to you! Sorry if this was long.
References :
Good pm! I’m 27 yrs old basically about 128lbs and I have been working out for almost 10 years
I’m the same as you, not a particularly sporty person so I do not have much muscle definition also. My weight when I was 18-22 years old was about123lbs, I still do the same workout but basically I need more workout now than when I was younger. Last August I joined a fitness competition and this was my workout that time. I did about 30-40 min. of cardio for 5 days a week. Weight training for 30-40 min. everyday (high repetitions/low to mid weight). I also did a bit of boxing and spinning. For my diet, I ate a lot of whole grains, fish & fruit. I lost about 8 lbs. in 3-4 weeks with that and I was really toned 
Right now I’m back to my normal routine though, 20 min cardio w/ 30-40 min strength (weigth training) and a little bit of control in my food intake. Six months is more than enough if you want toning, but for definition/cuts, women have a more difficult time with that (lack of muscles).
Hopefully this helps.
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Fitness enthusiast
Yes, it is possible. If you want toning, you should try a circuit weight training routine and cardio workouts on the non-circuit days.
Circuit weight training involved doing consecutive exercises without rest. It improves cardiovascular fitness as well as tonation. An example is doing 10 reps of bench press, then immediately doing 10 one armed rows, then doing 10 lunges, then 10 squats. That would be one circuit. Rest one minute or two and then repeat two or three times. Try it 2-3 times a week.
Do cardio the other 3-4 days at moderate to high intensity. 30 minutes is enough if you are getting your heart rate to at least 70% of your maximum.
Hope this helps. Good luck.
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Over 9 years of working out.
Yes 6 months are more than enough to get a good phisique. But make sure u combine your workout with proper cardio and weight training. I’d recommend this workout plan….
Monday - Cardio and Abs
Tuesday- Chest/Shoulders and Triceps
Wednesday - Cardio and Abs
Thursday - Back and Biceps
Friday - Cardio and Abs
Saturday - Legs
Sunday - Rest
Diet plays a very important role. Say away from trash food, fizz drinks etc….
Stick to high protein/good carb/low fat foods like tuna fish (and other seafood), chicken breast, turkey, whole grains, fruits and vegetables etc….
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