Reply to Metabolism Fallen Off a Cliff at 39- Any Supplements that Work?

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[quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous]^^ This. You need to start lifting, and lifting heavy. [/quote]

You don't need to lift heavy. Reading op, hypertrophy does not seem like the goal. Light with high reps will tone and build muscle if OP hasn't been lifting and will help. [/quote]

Muscle tone, in a physiological sense, is apparently a neurological thing that’s fixed. So saying you want to “tone” doesn’t really mean anything.

What we can control is [b]lean muscle mass[/b] and fat.  When people say they want to tone, they usually really mean some fat loss and some muscle hypertrophy.  The first you get from diet, the second from lifting.

Based on the research, it seems to be true that you can use lighter weights and higher reps to build muscle, but context is important —- that doesn’t mean 5lb dumbbells for sets of 25.  If you talk to women who have really changed their appearance, posture, and body composition, I think most will tell you that they do barbell lifts in a gym — squats, deadlifts, bench press, overhead press, hip thrusts.  I’d urge you to look at how female athletes lift.[/quote]

NP - I see the bolded all the time: what does it mean?  Is there fat muscle mass?  Why not just call it muscle mass?

OP, yes, to have visible definition you need at least some size to your muscles.  IME, as a woman who builds muscle easily and has lifted all kinds of ways, looking "toned" is far more about fat loss than muscle growth.  The latter is more important for your health, of course.[/quote]

But it is really hard to lose fat and not also lose muscle at the same time.  Unless you are lifting heavy while dieting and eating tons of protein.  But it is still a challenge as those goals are opposing[/quote]

Right, which is why many serious lifters go through bulking and cutting cycles.

Still not sure what "lean muscle mass" is.[/quote]

They probably meant lean body mass which is weight minus fat.

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