For years I have debated whether or not to REALLY focus on a strength training program. I have had several personal trainers tell me I dont really need to lose weight, but focus more on toning. However, what holds me back is the idea that if I do focus and go hardcore on a strength training program, but not eating PERFECT, I will build the muscle and strength under the fat. Do you understand what I am saying? Like lets say someone doesnt change their diet at all, but does the 90 days of p90x. I am sure they will gain muscle but not look much different (maybe even bigger) because they didnt get rid of the fat.

I generally eat pretty healthy. But I do drink vodka drinks several nights a week and do allow myself treats. I eat multiple small meals a day. BUt I am afraid that still isnt strict enough..

Im sorry if I am being repetitive or unclear. I just wish I knew if I continued to eat my relatively healthy/normal diet and did strength training and cardio, that I will not only tone up (not get bulky) but look a lot smaller and lose fat!!

Oh and I already have a good amount of muscle from 7 years of sports! Its just fat has built up on it.

Thanks everyone!!!!!

it doesn't have to be an all out obsessive time consuming routine. have you tried new rules for women routines? it's short, works your whole body. you could try it out for a couple of weeks. see if you like the results. i think the muscle toning always helps me look better, even with lots of fat on my legs. so i would think the same for you.

not that you have 'a lot' of fat on your legs. it sounds like other people wouldn't notice the fat, based on your weight and height. sorry, just felt like i put my foot in my mouth there lol.

lol no its ok. I understood what you meant. Basically, I guess what I am asking is; Will I look smaller or just more "toned"?

muscle is always smaller than fat, so i would think you would look smaller. although, my experience with featherweights is zilch so take my opinion with a grain of salt lol.

I know muscle is smaller and weighs les than fat, but if you arent gettig rid of the fat through diet but gaining muscle through the training, then wont you get bigger? Or stay the same?

Sorry..I just really have to understand something before going all out for it!

I just thought this would be a good forum to post in because its dedicated to strength training - I know diddly about that! lol

http://cathe.com/category/blog/fitness-tips

i think reading these articles will help. in particular, reading
weightlifting myths debunked
and
which is better for weightloss? HiiT,tabata, or steady state cardio.

it sounds like if you already have muscle, then doing some HiiT could help get rid of the fat. i think resistance training also gets rid of fat, but can't explain why. fat doesn't actually change into muscle of course.

Katy - Thank you for that article. I just got done reading both of them. While I understand everything she is saying, I still dont understand this: Does the muscle replace the fat? I know muscle is smaller in size than fat but when you have fat and gain muscle, does that muscle replace the fat or simply build up underneath it. Argh I know I am being repetetive..I just read once that, just like fat doesnt replace muscle, muscle dosent replace fat. So basically, weight training cant get rid of the fat I have unless I do have a big calorie deficit..

well i don't think you CAN do a big calorie deficit. you're already so close to goal, so a deficit could be 100 cal. a day. it doesn't replace it, but she gives examples of ways we can get rid of it and simultaneously get rid of some of it. we're women, there's soposed to be some fat, just not ridiculous or unhealthy amounts.

OK great! Thank you so much for your patience and help. You have just convinced me to weight lift

Wait wait wait! One last question..

Can you build lean muscle mass without weights? For instance, in between my running and jogging, if I add in pushups and lunges, could that build muscle?

Body weight exercises can build muscle and they are compound movements so they use a lot of muscles.

I've had only two personal trainers and am new to this, BUT, both of them said that weight loss is 80% what you eat. So, if you want to lose weight focus on diet.

Also, why wouldn't you want strong muscles even if you have more body fat than you do. The muscles are good for your balance and overall health.

Do it all: cardio of different kinds; weight lifting; and improve your nutrition.

she posted a recent day of her eating. she's already improved it a lot i think. and very 'clean' foods. she's uncomfortable with restricting even more. but it's true we need a balance in training.

yes! definitely try it out! you don't even have to use weights. just use your body weight, when doing those moves are too easy, move on to using weights or resistance bands. i started just doing (for the lower body) lots of squats, lunges, and lateral moves like speed skaters.http://exercise.about.com/b/2005/07/...ed-skaters.htm there's also an example of a cardio/strength routine no weights needed. and don't be afraid you'll bulk up, it takes many months for us women to build up even a lb of muscle. and remember to let yourself recover days in between w/o. take it easy on muscles you're not used to using at first. have fun!

From what I've read and understand- you cannot build muscle on a deficit. You may keep/retain it if you incorporate weight/strength/resistance training with your exercise so I guess you would be okay as long as you have a small deficit like Katy said. GL!