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HELP me.. Transition from FINE to Toned :(

Hey everyone im a really fit person i used to run 5 miles every day until i found out i have scoliosis and i was wondering im a slim person and i have never really lifted weights i have been attempting for the past 6months working out and lifting i have seen SOME results but due to my back problem i dont use free weights im on Machines.. I really want to start being serious about being cut and muscular (not too muscular) if anyone has some wise words and some detailed advice please help thank you.

Wed. Dec 20, 7:54pm

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anyone got a clue?

Wednesday, December 20, 2006, 9:09 PM

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Tone comes from reps at a low weight. Bulk comes from low reps at a high weight. Whatever you're doing, try to up your sets and reps. Don't work your muscles to failure, this will result in them getting bigger. Unfortunately, I am far from a professional. I would speak to a personal trainer, or a doctor who knows more about your back problem. I do know that many people I went to school with had that and they were all avid swimmers. We used to joke about their "turtle shells" they had to wear. They are all thin and muscular as water adds reesistance to your body while not being high impact on your joints.

Thursday, December 21, 2006, 8:30 AM

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Are you a man or a woman? I've heard it's very difficult for a woman to really build a lot of muscle so even if you work your muscles to exhaustion it will only tone faster.

Thursday, December 21, 2006, 10:37 AM

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thanks everyone yeah im a guy

Thursday, December 21, 2006, 4:35 PM

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My husband does 12-15 reps/ 3 sets/ and does the heaviest weight he can on each machine. He is naturally quite thin and this seems to be toning him very nicely. I think how big you get will depend on your genetics...and if you start getting bigger than you want just drop your weights down and do more reps.



Friday, December 22, 2006, 10:13 AM

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Yeah i can do heavy weights on machines.. (since my back problem i cant do free weights) I have been doing just 1 set of everything maybe that is the problem.. so i guess i will do more sets but one more question should i stay at the weights im lifting now or go heavier or go lighter lol?

Friday, December 22, 2006, 10:26 AM

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Do you hurt after one set? Do you want to get big? You're not going to get muscle head huge over night and not with out supplements, so don't worry. Maybe you should check out some weight training sites for sample workouts, or some magazines.

Friday, December 22, 2006, 1:18 PM

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i recommend yoga for quick tone, and defined muscles. It also may be beneficial to those with scoliosis as most yoga classes do a lot of strengthening of the back-with modification (which your instructor can help you with) you should be able to reap the benefits of all the poses!

I do hatha yoga 3-4 times a week and i see more muscle definition now than i ever did using weights 3 times a week (my muscles are smaller, but i feel stronger, and you can see them more-i'm also a woman). not saying anything against other types of resistance training-i still do some!

Friday, December 22, 2006, 2:25 PM

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Consider pilates as well. Also possible to get a very defined look and a killer set of abs as well as improved posture and a strong back. I have back problems as well (a bit of scoliosis and disk problems) and cannot recommend it highly enough! My physical therapist actually got me started. Best wishes!

Friday, December 22, 2006, 9:36 PM

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Hey thanks a lot for all the advice and everything i was questoning on one thing if guys could do pilates and yoga, i havnt see a guy do either but i mean i guess i will do them if they have such major benefits.

Saturday, December 23, 2006, 11:04 AM

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9:36 poster again....

Oh I've seen some guys in classes, but admittedly not many. Personally I think they're all missing out. As a runner I bet you'd be able to really appreciate the added stabilty, flexibity and improvement to your form as well as the strength. And I saw a dramatic improvement in my breathing (also a former runner and former weight lifter too). Unfortunately running is out now due to the impact and the possibility of injury or over-work with weights is too great for my comfort. However, I've taken up other activities and am a true believer that the strong core and great posture I've attainted through pilates has really enhanced those. The relaxation benefits are also not to be poo-poo'd. Your back muscles may become tight and guarded and exhaustion and stress only add to that. Tight, constricted muscles will aggravate your condition and you will need to be concerned about keeping blood flow to those muscles (which is lessened when they are tight) in order to keep toxins and waste from building up and to keep them hydrated. Controlling your stress levels can be just as important as getting enough sleep and eating healthfully - or at least it is for me. Stress can actually aggravate my back more than lack of sleep or prolonged sitting.

To me yoga seems a bit more spiritual with slightly more of an emphasis on flexibility and pilates is more technical with slightly more of an emphasis on strength (but don't think it's not relaxing) and both will give you a lean, ripped body if you are contientious about doing them regularly. Due to my specific back condition my physical therapist thought there were a number of yoga poses I should not do, and thus recommended pilates for me (since I could do pretty much everything a beginner/intermediate student would do), so that's why I went that route, and I am quite happy with the results. I went to a ballet school that offers pilates classes and the instructor was really experienced and had no problems working around my initial limitations and helping me strengthen without aggravating anything.

Sorry - don't mean to come off as too much of a pilates evangelist, but it has made a world of difference for me and so I'm not always sure when to stop extolling its virtues. ;-) However I know every back patient is different and you need to find what works for you. I do recommend checking it out and doing so with an instructor who has a lot of exerperience and can take extra consideration with you (at least in the beginning). However neither yoga or pilates is going to raise your heartrate that much and so you still need to keep up with the cardio.

Although back problems suck - having them has forced me to find strength I likely would not have developed otherwise. I am stronger, healthier and more focused than I have ever been. Overcoming obsticies seems to bring out the best in some of us.....



Saturday, December 23, 2006, 12:40 PM

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HEY ^^ up there thanks a lot you provided me with the info i need im going to try to start doing some pilates on the side thanks a lot you rock.

Saturday, December 23, 2006, 9:58 PM

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