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Toning up muscles

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  1. Fletch76 Fletch76 is offline

    Lyons, IL
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    Jun 30th, 2011 (6/30/2011 2:50pm)

    So ive been on a diet ever since January, and im trying to tone up after i have lost 40 lbs. What do you think is better for toning.....swimming , jump rope, or a combination of both?
     
  2. Glo4m Glo4m is offline Confess to me

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    Jun 30th, 2011 (6/30/2011 2:51pm) in reply to Fletch76

    vigorous masturbation ainec
  3. djg23 djg23 is online now

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    Jun 30th, 2011 (6/30/2011 2:53pm) in reply to Glo4m

     
    Originally Posted by Glo4m View Post

    vigorous masturbation ainec

    pretty much this
  4. DBo Fo Sho DBo Fo Sho is online now Taking advantage of Official Threads

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    Jun 30th, 2011 (6/30/2011 3:04pm) in reply to djg23

    swimming by far
  5. Sportbike33 Sportbike33 is offline

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    Jun 30th, 2011 (6/30/2011 3:04pm) in reply to DBo Fo Sho

    high intensity anaerobic exercising... Low weight high reps non stop
  6. fratzner fratzner is offline

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    Jun 30th, 2011 (6/30/2011 3:17pm) in reply to Sportbike33

    Depends on how fast you want to tone up. Look up "Workout From Hell" it's unbelievably difficult, but it definitely works. I have read a lot of articles on it, and it's a great way to tone if you want to do it in short order aka less than 6 months.

    If you want to take a more traditional route I'd go with Sportbike's suggestion. If you want to bulk up and gain size, you need to up your weight and do 8-10 reps.

    Congrats on losing 40 lbs in 6 months that's impressive.
     
  7. srfinsno srfinsno is offline

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    Jun 30th, 2011 (6/30/2011 3:52pm) in reply to Fletch76

    p90x
  8. BigEarn7 BigEarn7 is offline 2010 Plattsburgh Award Winner

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    Jun 30th, 2011 (6/30/2011 5:42pm) in reply to srfinsno

    There are really a ton of ways to tone up. I found the best way that worked for me was just eating a super clean diet (around 2200 calories, 50g fat, 100-125g carbs max and 200g protein) along with doing a regular workout but adding 20 mins of high intensity cardio/sprints to the end of my workout.

    I am sure swimming would help a ton.

    Diet is the most important thing by far though, if you are doing all the right exercising but have a brutal diet, you will have minimal gains. I am sure you have a solid diet though after losing that 40 in 6 months.

    Keep up the good work.
    Edited By: BigEarn7 Jun 30th, 2011 at 05:42 PM
  9. bucketorocks bucketorocks is offline

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    Jun 30th, 2011 (6/30/2011 6:17pm) in reply to BigEarn7

    as mentioned previously, the 2 best things you can do...

    high intensity interval training - HIIT (sprint, rest, sprint, rest, sprint, rest....) use any modality you wish (swim, run, cycle, elliptical)

    circuit weight training - high rep, low weight, zero to minimal rest between sets, target total body
  10. Hank H1LL Hank H1LL is offline

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    Jun 30th, 2011 (6/30/2011 6:23pm) in reply to bucketorocks

    getting his heart rate up isn't going to help him "tone muscle," it's just going to burn energy. anaerobic exercise can be done as slow as you want, op. generally smaller, heavier sets build muscle and bigger, lighter sets will tone. make sure you're doing both and beyond that you can do just about anything.
  11. pocketfish pocketfish is offline

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    Jun 30th, 2011 (6/30/2011 8:35pm) in reply to Hank H1LL

    Depending on your diet you may need more calories and protein.
    http://www.menshealth.com/nutrition/...t-workout-plan

    If your looking for non-free weights, I think push-ups are underrated. 2or3 days a week do as many reps as you can. I was surprised at how fast I was able to go from reps of 10 to 50. My goal used to be 10 reps throughout the day. It also keeps your metabolism up.
    Edited By: pocketfish Jun 30th, 2011 at 09:16 PM
  12. bucketorocks bucketorocks is offline

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    Jun 30th, 2011 (6/30/2011 8:52pm) in reply to Hank H1LL

     
    Originally Posted by Hank H1LL View Post

    getting his heart rate up isn't going to help him "tone muscle," it's just going to burn energy. anaerobic exercise can be done as slow as you want, op. generally smaller, heavier sets build muscle and bigger, lighter sets will tone. make sure you're doing both and beyond that you can do just about anything.


    It will burn fat and therefore make you more lean and tone, adding muscular definition (ie hypertrophy) is going to give you the tone that you are looking for. You need to build muscle and burn the fat around the muscle to get tone...

    Hank --> Please explain your thoughts on doing anaerobic exercise as slow as you want... that doesn't make sense, anaerobic is quick explosive movements? Are you strictly referring to weight lifting when you say this?

    From my experience, there is no real reason to lift extremely heavy weights (sets of 4-5 reps) unless you are competitively competing in athletics.

    For looks and health, 8-15 rep ranges are best.
  13. PANTERA PANTERA is offline

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    Jun 30th, 2011 (6/30/2011 8:53pm) in reply to bucketorocks

    swimming but lifting weights is the WTG...
    the 2 you chose are cardio...
    do both.
  14. Asiandude7 Asiandude7 is offline

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    Jun 30th, 2011 (6/30/2011 10:00pm) in reply to PANTERA

    toning up is a myth.

    1. eat right
    2. Deadlift
    3. squat
    4. pull up and push your bodyweight
    5. ??????
    6. profit

    This shit isn't hard people.
     
  15. Hank H1LL Hank H1LL is offline

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    Jun 30th, 2011 (6/30/2011 10:14pm) in reply to bucketorocks

    well, OP is already burning fat with calorie restriction. in his question he asked how to tone muscle, which in itself is really vague/ambiguous, so I wanted to spell out that muscle development can and (to a large extent) should be addressed separate from aerobic exercise, which should be used for fat loss.

    I'm speaking as somebody who powerlifted for 10 years so I probably see this differently. 'aerobic' to me is strictly about getting the heart rate up to burn energy, like a substitute for restricting calories, while 'anaerobic' is any stationary muscle training. I just wiki'd it and my definition is wrong so that's my fault.

    imo the best thing to do, if you haven't been exercising and only dieting for a few months, would be to continue eating clean but up the calories, jog/bike/swim to train your cardio, and lift with a huge variety of weights/reps/exercises/rest periods. more specifically begin with and work outward from your core. so squats, deadlifts, cleans, abs, and hamstrings with every variation you can think of. all your strength and balance begins from the core so this is the most important in the beginning. don't neglect your upper body work but I'm sure one of the 80 billion meatheads at your gym can help you with that.
  16. bucketorocks bucketorocks is offline

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    Jun 30th, 2011 (6/30/2011 10:37pm) in reply to Hank H1LL

     
    Originally Posted by Hank H1LL View Post

    I'm speaking as somebody who powerlifted for 10 years so I probably see this differently. 'aerobic' to me is strictly about getting the heart rate up to burn energy, like a substitute for restricting calories, while 'anaerobic' is any stationary muscle training. I just wiki'd it and my definition is wrong so that's my fault.

    yes, im speaking as a registered clinical exercise physiologist, and i was just confused as what you were trying to say.
    Anaerobic exercise utilizes the phosphogen system and anaerobic glycolisis which is depleted in less than 2 minutes.

    and yes again, toning muscle is vague, you dont necessarily tone it, but make it bigger and burn the surrounding fat to achieve a toned look.

    It doesn't seem as if OP has much if any weight lifting experience is why I wouldn't recommend a power lifting regimen for him, but there is obviously nothing wrong with it if his body can handle the stress (ie back, knees, etc.)
  17. norcaljeff norcaljeff is offline 2010 OT Thread Kill Leader

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    Jun 30th, 2011 (6/30/2011 10:49pm) in reply to Fletch76

    underwater jump rope ldo
  18. downbylaw11 downbylaw11 is offline

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    Jun 30th, 2011 (6/30/2011 10:56pm) in reply to norcaljeff

    swimming will turn you into superman
  19. norcaljeff norcaljeff is offline 2010 OT Thread Kill Leader

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    Jun 30th, 2011 (6/30/2011 11:01pm) in reply to downbylaw11

    aquaman tho?
  20. SerlinSteak19 SerlinSteak19 is offline

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    Jul 1st, 2011 (7/1/2011 12:59am) in reply to norcaljeff

    For people saying light weight more reps, I read somewhere within the past month (probably one of those yahoo front page things) that its just a myth.
  21. Niceguy Niceguy is offline I will find you.

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    Jul 1st, 2011 (7/1/2011 1:05am) in reply to SerlinSteak19

    I'll go to say using your own body weight tones while weight lifting builds. That's purely out of my ass but if you stop thinking about it and just listen(read) it seems true. Also fuck aquaman that scurvy'ied bastard.
  22. bucketorocks bucketorocks is offline

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    Jul 1st, 2011 (7/1/2011 1:18am) in reply to SerlinSteak19

     
    Originally Posted by SerlinSteak19 View Post

    For people saying light weight more reps, I read somewhere within the past month (probably one of those yahoo front page things) that its just a myth.

    link?

    most people who lift light weight dont understand the intensity factor involved in resistance training.

    if you are achieving failure on every set in the range of 8-15, there is no myth behind it. It all boils down to intensity and consistency. Any workout if effective as long as you give max effort and are consistent. But they key is finding the proper weight to make you hit muscular failure at the specified rep range. Just doing 12 reps and racking the weight b/c you hit your rep mark does you no good. It takes practice to figure out what weight settings will achieve failure at each specific rep.

    if you solely want power gains, do sets of 3-4 reps
    strength gains, 6-8
    hypertrophy, 8-12
    endurance, 15-20

    I will often do sets of squats up to 30 reps, its very intense and effective.

    there are three basic principles to weight training.

    Specificity, Variation, & Progressive Overload

    look them up and follow these principles and you cant go wrong.
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