best way to tone up?

[MagicBucsWsoxFan]

Ive never been any type of health freak...I was always a twig from when i was born until about freshman year of high school...then from softmore year til senior year I went from about 140 to about 175...and im only 5'8, so i was really chunky and felt crappy. So I ran, ran, ran and pretty much hardly ate (didnt starve myself, but was so mativated that I held myself to only a dinner everyday) From when I graduated in 04 til about the begining of 05...I went from 175 to about 145 again...and i was happy at 145...now in the past 2 months since all me and my girlfriend like to do is go out to eat or sit home and munch on fast food, i went back from 145 to right now im about 162. I could just try to do the same thing I did before, but im finding it a lot harder this time. I should run, but with my new work schedule (830-530) plus seeing my girlfriend sometimes and on the days I dont im just to tired to run after I get home from work.

So thru all this and even when I reached 140 and 145...I was never toned, it was just a flat stomach with little flab, im wondering the best way to tone up?

I know the obvious answer is run, eat healthy and crunches, but estimated how many?, how much running and how many times.
thanks.

[ILLCHILL]

Re: best way to tone up?

Roger Clemens workout routine

I am 6'3 and only weigh like 165-170. I am just now gonna start lifting some weights every night, nothing too drastic. Then some sit-ups, then some push-ups, then do the cycle again. So that twice a night for me. But its my own routine thing, so I don't know how it would work really.

[AuburnAlumni]

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.

[TheLetterZ]

Re: best way to tone up?

Thanks, AA. When I read this thread, I was interested too. And after seeing your picture, you were the guy I hoped would offer advice.

[PdiddyPop]

Re: best way to tone up?

Jackin It.

[MagicBucsWsoxFan]

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.

Alright thanks...first thing tomorrow im going to start. I typically wake up around 730 for work and leave around 830....ill try waking up at 7 and running for 20-25 minutes. Ill also bring some cheese or snacks for at work since I usually dont eat at all at work.

[fishepa]

Re: best way to tone up?

Damn, there would be no time for xbox playing with that routine...

[Beantown]

Re: best way to tone up?

Well damn. Thanks AA.

[Pratt75]

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?

[RubenDouglas]

Re: best way to tone up?

question, are fruits considered simple carbs. i love my fruits but if its negatively affecting me, i should eat less maybe

[BatsareBugs]

Re: best way to tone up?

From AuburnAlumni's post:

Whole GRAINS (not Whole Wheat..Whole GRAIN), oatmeal, fruits, and veggies are excellent carb sources.

[Husker_OS]

Re: best way to tone up?

Roger Clemens workout routine

I am 6'3 and only weigh like 165-170. I am just now gonna start lifting some weights every night, nothing too drastic. Then some sit-ups, then some push-ups, then do the cycle again. So that twice a night for me. But its my own routine thing, so I don't know how it would work really.

FYI, doing sit-ups or crunches will only strenghten your abs. They wont get you a six pack unless you are super skinny. I did 250 crunches a day for 3 months. No six pack. But my abs were hard as a rock.

[dieselboy]

Re: best way to tone up?

Damn, there would be no time for xbox playing with that routine...

Hahaha

[Nivek]

Re: best way to tone up?

FYI, doing sit-ups or crunches will only strenghten your abs. They wont get you a six pack unless you are super skinny. I did 250 crunches a day for 3 months. No six pack. But my abs were hard as a rock.

It's your diet...

[ILLCHILL]

Re: best way to tone up?

It's your diet...

Yea thats what I think too.