best way to tone up?

[AuburnAlumni]

Re: best way to tone up?

Thats a very informative post Auburn, there is some great info in there. Are you a trainer, instructor and did you go to shcool for exercise physiology?

All of the above. I got my degree from Auburn in Cardiac Rehab. I'm a licensed Personal Trainer and have been actively training folks since 1998.

Now with my new career as a Steel Broker...I don't train as many clients as I used to but I have worked out with Charles Barkley, Antonio Langham and I trained Al Del Greco's sons.

As for the fruit...yes Fruit has sugar in it...but it's natural sugars..not the processed stuff. Also fruits are very high in antioxidants and vitamins.

Avoid anything that is called "ENRICHED" like "Enriched Wheat Bread" etc. It SOUNDS healthy..but really it just means that it is highly processed and of little nutritional value.

Here is a list of some top "POWER FOODS"..basically..you can't go wrong eating these...

Salmon
Spinach
Broccoli
Oatmeal (not the sugary instant stuff...old fashioned oatmeal in a tube container)
Almonds
Tuna
Egg Whites
Berries (Rasberries, Blueberries, Strawberries, etc.)
Banana (you'd be amazed how many vitamins, nutrients, etc. a Banana has)
Brown Rice

[RubenDouglas]

Re: best way to tone up?

thanks.

what about egg yolks? like cutting the yolk pouch and drinking the "juice". aside from salmonella, i heard it has "good cholestrol". any insights on that ?


one cup has like 1,000% of your daily needed intake of cholestrol and 23g of sat. fat. Nice amount of protein

[Husker_OS]

Re: best way to tone up?

It's your diet...

My diet was fine.

[Vince]

Re: best way to tone up?

My diet was fine.

Your body fat has to be quite low....

[AuburnAlumni]

Re: best way to tone up?

thanks.

what about egg yolks? like cutting the yolk pouch and drinking the "juice". aside from salmonella, i heard it has "good cholestrol". any insights on that ?


one cup has like 1,000% of your daily needed intake of cholestrol and 23g of sat. fat. Nice amount of protein

One egg yolk a day has some benefit to it. In the morning I'll usually scramble 6 egg whites and one egg yolk together.

[Pratt75]

Re: best way to tone up?

Very cool Auburn. I went to Florida Atlantic University and got a degree in a similar field titled Exercise Science and Health Promotion. I was working in a Cardiac Rehab center in a hospital setting dealing with elderly clients until the program was recently closed down by the company that owns the hospital. Medicare guidelines and rules gave the company an excuse to close it since rehab isn't a cash cow for the company that runs the hospital. It was very rewarding while the program lasted though. On another note I really like Charles Barkley but he could sure your services right now.

[BigDofBA]

Re: best way to tone up?

First off...there is no such thing as "toning up". All "toning up" is is decreasing your bodyfat and increasing your muscle mass (I say this because...for the most part women..are notorious for saying "I dont want to get muscular..I just want to tone.)

I have my clients who are looking to lose bodyfat do their cardio in the morning right when they wake up. Having a diet coke 15 min. before your workout session is a safe way to give a boost to your fat burning.

Do 20-45 min of cardio (walking, jogging, running, doesn't matter..just get your heart rate up) first thing in the morning on an empty stomach. Then...proceed to have breakfast about 20 min after you are finished (you'll continue to burn fat after your cardio session, but you NEED to eat at this point).

Make sure to eat a small meal every 3 hours or so..do NOT go more than 3-4 hours at most without eating...otherwise you are slowing your metabolism as well as causing your body to use your muscle tissue as fuel instead of fat.

Eat a balance of protein, CARBS (do not buy into all of this "no carb" BS...Carbs are a key component to weight loss and muscle gain. But avoid "simple carbs" like sugar and highly processed foods. Whole GRAINS (not Whole Wheat..Whole GRAIN), oatmeal, fruits, and veggies are excellent carb sources. Also make sure to get some "good fats" in as well..coming from Olive Oil, fish, nuts, and avocados.

Do your cardio 3-5 times a week...depending on how much weight you are wanting to lose.

Also...do a minimum of 3 sessions of weights in the afternoon or evening to maintain your muscle mass....go for moderate to heavy weight aiming for "failure" of the muscle around the 10-12 rep range. Make sure to get a protein/carb shake in within 30 min after your weight training.

WATER!!!...Drink gallons of it. No one drinks enough water. Avoid the sugary soft drinks, etc. The more water you drink..the more "full" your muscles will look and the better you'll look.

SLEEP!...a minimum of 8 hours..if you go on any less than that..your metabolism will slow and your insulin levels will rise..which will cause your body to store fat more easily. Also..if you don't sleep enough..your body won't recover.

Do this and you'll get some good results.

Good to see someone knows what they are talking about.

[MagicBucsWsoxFan]

Re: best way to tone up?

compaired to what im thinking about doing?

When your trying to lose weight. I got some advice from friends, family, message boards and websites saying that its good to eat a lot in small portions when trying to lose weight. When I was in my senior year I was about 175lbs. I had all the motivation in the world and went from 175 down to 147 in about 4-5 months by just skipping breakfast, running (around 3-4 days a week), having maybe a fruit snack or something for lunch and then dinner before 7 and thats all for the day. Everywhere I read though its better to eat a lot of small portions. Is what im doing not healthy? Also I know this worked before so I know its possible,but is this an ideal way to lose weight?

im back to around 165 and want to get down to about 145 thats why im curious.

[pol]

Re: best way to tone up?

the abs diet from men's health is really awesome.

it gives you the basics on how to start living a healthy lifestyle.

i used atkins to lose weight a couple years ago. i dropped most of the fat but i lost a ton of muscle. i was just skin and bones.. and a little flab.

i attempted to "bulk" this fall.. put on about 10 pounds of muscle and about 10 pounds of excess fat (dirty bulking is just not the way to go... easy.. but a pain in the *** and not healthy). been using the abs diet to get lean again. it rocks. basically.

[pol]

Re: best way to tone up?

First off...there is no such thing as "toning up". All "toning up" is is decreasing your bodyfat and increasing your muscle mass (I say this because...for the most part women..are notorious for saying "I dont want to get muscular..I just want to tone.)

I have my clients who are looking to lose bodyfat do their cardio in the morning right when they wake up. Having a diet coke 15 min. before your workout session is a safe way to give a boost to your fat burning.

Do 20-45 min of cardio (walking, jogging, running, doesn't matter..just get your heart rate up) first thing in the morning on an empty stomach. Then...proceed to have breakfast about 20 min after you are finished (you'll continue to burn fat after your cardio session, but you NEED to eat at this point).

Make sure to eat a small meal every 3 hours or so..do NOT go more than 3-4 hours at most without eating...otherwise you are slowing your metabolism as well as causing your body to use your muscle tissue as fuel instead of fat.

Eat a balance of protein, CARBS (do not buy into all of this "no carb" BS...Carbs are a key component to weight loss and muscle gain. But avoid "simple carbs" like sugar and highly processed foods. Whole GRAINS (not Whole Wheat..Whole GRAIN), oatmeal, fruits, and veggies are excellent carb sources. Also make sure to get some "good fats" in as well..coming from Olive Oil, fish, nuts, and avocados.

Do your cardio 3-5 times a week...depending on how much weight you are wanting to lose.

Also...do a minimum of 3 sessions of weights in the afternoon or evening to maintain your muscle mass....go for moderate to heavy weight aiming for "failure" of the muscle around the 10-12 rep range. Make sure to get a protein/carb shake in within 30 min after your weight training.

WATER!!!...Drink gallons of it. No one drinks enough water. Avoid the sugary soft drinks, etc. The more water you drink..the more "full" your muscles will look and the better you'll look.

SLEEP!...a minimum of 8 hours..if you go on any less than that..your metabolism will slow and your insulin levels will rise..which will cause your body to store fat more easily. Also..if you don't sleep enough..your body won't recover.

Do this and you'll get some good results.

excellent advice. that is exactly what you need to be doing. it is amazing how easy weight loss is once you know this stuff.

you may want to also steer clear of alcohol. it slows the metabolism from what i have read and adds excess calories.

[fishepa]

Re: best way to tone up?

Steer clear of alcohol? I would rather die.

[therizing02]

Re: best way to tone up?

Excellent post AA!! As a fellow trainer folks let me just say that he's on the money(I know he doesn't need my endorsement though)!

One important thing that I would add to this is to change your routine. maybe AA can verify this and even add to it. It keeps your workouts fresh (not boring).

Also, if you are looking for new ideas and/or exercises to do pick up any workout magazine. Yes, even the ones with the body builders on them. Get past the pictures and you'll get some great ideas, but more importantly how to perform the exercises correctly. Another great idea would be to hire a trainer for a few sessions to get some advice on exercises, form, and even nutritional advice.

Good luck with the program.

[dieselboy]

Re: best way to tone up?

Steer clear of alcohol? I would rather die.

Agreed.

[TheTruth916]

Re: best way to tone up?

I am about 167-170, I like my body build. I am athletic and in good shape but, i have like a little bit of a gut and would like to get rid of it. Any suggestions. I don't really need to add muscle.

[Uhfan]

Re: best way to tone up?

Just a quick question that i have always wondered about, any answers would be appreciated.

Is cheese good or bad for you?

- some people say to avoid cheese because its fatty while other say it helps with muscle growth.