best way to tone up?

[westwood]

Re: best way to tone up?

for those trying to drop serious weight or just trying to get those abs to show its all about eating right, staying active and getting your sleep. as AA said sleep is a simportant as anything else you could possibley to in trying to get healthy. i dropped 8 pant sizes and about 75 pounds in about a 6 1/2 month period myself.

for me it was cutting all the crap out of my diet. fast food, pizza, candy, alchohol ect. after that i started doing HIIT 4 times a week and the fat absolutely melted off. adding in weight training thereafter. now i do HIIT 2 days a week and lift 3 days a week. ive never looked or felt better.

it will kick your butt in the beggining but the payoffs far outweight the negatives.getting healthy really is a life changing experience and you'll never look back once you start reaching your goals.

[Rules]

Re: best way to tone up?

thought I'd update progress here in the thread on my weight loss... Here's the updates so far.


Thursday January 26, 2006




Beginning Fitness Levels




Height: 5’ 10”
Weight: 226
Biceps: 15”
Waist: 43”
Chest : 44”
Legs: 22”
Neck: 17.5”
Head: 23”



Thursday February 2, 2006



Height: 5’ 10”
Weight: 224
Biceps: 14”
Waist: 40”
Chest: 41.8”
Legs: 22.7”
Neck: 17”
Head: 23.5”

Inches lost week 1: 5.5”
Total inches lost: 5.5

That is awesome! Only one concern, why did your head get bigger lol. You must be proud and thus it caused swelling

[Lintyfresh85]

Re: best way to tone up?

That is awesome! Only one concern, why did your head get bigger lol. You must be proud and thus it caused swelling

Either that or my hair probably has grown... I was certainly surprised as well! I must have mismeasured my head the first week.

[ILLCHILL]

Re: best way to tone up?

This thread is pretty rad, but I don't wanna go through the 11 pages and see if this has been asked.

I am 6'3, 170 pounds. Pretty much tall and thin obviously. I think I finally stopped growing (i am almost 17) and I am thinking about gaining some weight. Kinda filling out a little and staying that way. Nothing too drastic, but you know, just an all-around muscle upgrade for the entire body and staying very athletic like I am now. Any suggestions?

[RubenDouglas]

Re: best way to tone up?

The key to nutrition is moderation, moderation, and moderation. It's ok to eat pizza, but I don't eat it EVERYDAY. It's ok to eat ice cream, but I don't eat it EVERYDAY. If I splurge a little one day, I cut back the next day or two. Nutrition isn't complicated at all IMO, but some people make it out to be.

how about once a week, you just splurge all day with foods and sweets?

[RubenDouglas]

Re: best way to tone up?

This thread is pretty rad, but I don't wanna go through the 11 pages and see if this has been asked.

I am 6'3, 170 pounds. Pretty much tall and thin obviously. I think I finally stopped growing (i am almost 17) and I am thinking about gaining some weight. Kinda filling out a little and staying that way. Nothing too drastic, but you know, just an all-around muscle upgrade for the entire body and staying very athletic like I am now. Any suggestions?

protein shakes as a meal additive or replacement.

[Wizzykin]

Re: best way to tone up?

I'm curious about the sleep comments. See - when I was taking Tae Kwon Do - we had a Korean Grandmaster come to out Do Jang. Anyway - he does his own thing called something like Heol Ki Do (I can't remember the spelling). Anyway - he's a 70 something year old man who's in better condition than any 20 year old I've ever seen.

The thing is - he only sleeps 3 hours a day. he says anymore is a waste. 3 hours a night he sleeps - but he's never tired and had unbelievable energy and strength.

So is sleep that important? is 8 hours really needed?

[RubenDouglas]

Re: best way to tone up?

how active is the guy? What kind of diet does he have? I remember radically changing my diet and having sooooooo much energy that id get only 4 hours a night and be ok. But whenever I exercised and my muscles were tired, I needed that recovery time that sleep provided.

if the guy is on a helluva diet and barely stresses out his muscles (so recovery time wasnt needed) than im sure its possible to live like that

[ILLCHILL]

Re: best way to tone up?

protein shakes as a meal additive or replacement.

Hmmm..if you don't mind, could you just elborate a bit? What kind and where would I get them? I am pretty un-knowledgable on this stuff.

[Wizzykin]

Re: best way to tone up?

Diet - he basically lived in mountains in Korea. He only ate vegetables he finds in them - leaves, grass, etc - fruits, occasionaly he'll go to the river for fish.

exercise - he does tons of meditation - his own kind of thing. It was insanely tough. He came down to demonstrate it. We did a 3 hour session, and I couldn't move when I was done. High Endurance stuff - it killed every muscle in me.

he was a machine. 70 something year old man jumping around, flipping on the ground, can do 100 kicks in a matter of seconds. He was insane.

[RubenDouglas]

Re: best way to tone up?

Hmmm..if you don't mind, could you just elborate a bit? What kind and where would I get them? I am pretty un-knowledgable on this stuff.

100% whey protein powder is good:

http://www.drugstore.com/qxp42152_333181_sespider/gnc_pro_performance/instantized_100_whey_protein_powder_chocolate.htm

Doesnt have to be GNC brand.. theres different flavors.
What I recommend is either use water, some ice, fruits, and the powder to mix in a blender, so it tastes extra good... The powder alone with water, like nestle quik, is hard to handle. the fruits and ice make it good.

you could even substitute the ice and water for some milk.

Protein is like the #1 thing that is recommended for weight gain/muscle gain.

I sometimes take the easy route and just eat beef jerky or some skineless chicken tenderloins. If I were you, I would just eat the same foods I'm eating now and just add a shake or two, as a snack. try that for two weeks, and look at the progress youve made.

[ILLCHILL]

Re: best way to tone up?

Alright, starting Saturday I am going for it, thanks man. And one mroe thing, generally what kinda of diet do you have, and any excercise with it you do? Also, do you expect they'd have it at my local ANC store instead of getting it online?

[ehh]

Re: best way to tone up?

I thought I'd post a lil update for anyone who's starting up on exercising, perhaps as some motivation...

When I graduated from college last May I was 243 lbs. I started lifting the last week of August at 238 lbs.

I weighed myself yesterday, I'm down to 214 lbs. That's right around where I want to be since I'm 6'8". I'll always be lanky and I'll never have huge arms, but my shoulders and chest have grown nicely over the last six months.

I stuck with my college bball work out...

chest/tri
back/bi
shoulder/forearms/legs.

I take one day off a week, so each muscle group gets worked out twice a week. Also I play ball 4-5 times a week, take one day completely off from cardio and any other open days I'll jog 3 or 4 miles.

My diet is really what's helped the most. Obviously I'm not in college anymore so I drink about twice a month (maybe 20 beers a month), which is obviously better than 75-100 beers a week like college. Tons of chicken, tuna and salmon. Healthy amount of whey protein supplements, fish oil and flax seeds.

Hopefully by June (the start of beach time) I'll have the lil remaining flap off my gut and my chest a little bigger.


Great progress so far! Just stick to your workout and diet and you'll see the light.

[ehh]

Re: best way to tone up?

Alright, starting Saturday I am going for it, thanks man. And one mroe thing, generally what kinda of diet do you have, and any excercise with it you do? Also, do you expect they'd have it at my local ANC store instead of getting it online?

You'll save alot of money buying supplements online. I use www.wholesalesupplementstore.com and they usually have great deals. I ordered two 5lb cartons of whey on Monday it was at my house on Wednesday. Pretty darn good service.

[Wizzykin]

Re: best way to tone up?

My biggest problem is I don't know what to eat.

The only thing I can really think of is sandwhiches for lunch. I'm also too lazy to make real food - and I'm somewhat picky with what I do eat. I need to figure that out.