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18

First of all, don't worry about "becoming a hulk." The average guy who works out 3-4 times a week and eats a reasonable diet will never get past the fit/toned stage you're looking for. Second, the key to a good beginner program is KISS: keep it simple, stupid. The only thing you need to worry about is 1) consistently stress your muscles by working out ...


13

A big part of choosing a weight loss regiment is choosing something you are going to continue doing. Zumba appeals to a lot of people because it has a dance aspect, which makes it fun for them. (There is a stigma associated with working out in a "boring old gym.") If you are going to continue to do Zumba over other workout routines, then definitely stick ...


13

Toning exercises are done to teach the body to more efficiently conserve it's resources (such as oxygen) and to build endurance. Doing that many reps with that light of weights is likely not achieving much of an effect at all. Your muscles are developed by use, and that easy of an exercise relates closer to cardio than to a true workout. Simply put, ...


12

Most people have misconceptions what 'tone', what it is, and how to achieve it. Being toned is a combination of two things - having muscle mass, and having a low enough amount of body fat to show the definition between the aforementioned muscles. A six pack is simply satisfying these conditions in a specific area - the stomach. Lifting If you're 6'1 152, ...


10

Barbell squats and barbell deadlifts are both excellent movements for your glutes/lower body. http://www.youtube.com/watch?v=sJZdo9p5x_E http://www.youtube.com/watch?v=-ciycL-Pt1M&feature=relmfu EDIT - It has been requested that I elaborate on how to perform these movements, which is a bit daunting considering there have been entire books devoted to ...


8

First off, lets clear how these things work. They use EMS (Electrical Muscle Stimulation) to contract your muscles. I quote from an article that talked to a physiologist. "These devices tend to only activate the surface of the muscle," Swoap says. The electricity causes tingly-feeling contractions around your middle, but it doesn't reach deep. To ...


8

You want to look muscled without being big. The good news is, it's hard to get too many muscles. The solution is to lift a little and get your body fat down. "Toned" The word "toned" means different things to different people. It's not a technical term, like "strong" or "powerful" or even "big". Most people use "toned" to communicate their desire to look ...


7

I don't have a source, but there is no such thing as "improving the shapeliness of existing muscle" - you are either adding, maintaining, or decreasing the amount of your muscle mass. You can't improve the appearance of your muscles without either adding muscle mass or decreasing fat percentage. A lot of the discussion of "toning" seems to come out of a ...


6

There are a few things that I want to hit on here... First, as Stefano says, you're not going to turn into the Hulk overnight. Make sure that in addition to any resistance exercises that you're also doing plenty of stretching between exercises and at the end of your workout. Experiment and see what works best for your body. Traditional advice is 12-15 reps ...


4

Toning up doesn't exist. Also starvation mode doesn't exist. They are both mainstream concepts that vary in definition and include a wide range of different ideas. Your metabolism is crawling right now though because you are severely under-eating and things will only get worse if you don't make sensible changes. What you are trying to do is improve your ...


4

Some facts: 8 stone (50 kg) at age 17 is extremely skinny. You should make sure to put on weight immediately. Also, 1200 calories per day is not healthy for a 17 year old male. At that age I ate 3000 calories per day, and I didn't do any exercise. I was still skinny (60 kg). If you want to get "out of starvation mode" and gain muscles, you obviously have ...


4

Let me say this up front: one weight does not work for all your muscle groups. Your legs are far stronger than your arms. Even the act of pressing something away from your body is stronger than just doing curls or triceps extensions. You might find 5kg (~11 lbs) challenging for those muscles, but you won't even feel the difference with squats. Give ...


4

I actually lost 5% body fat right after surgery by doing the 5x5 SL. I had cut a serious amount calories and maintained my diet with loads of protein and low fat. I would do my 5x5 in 30-40 minutes and do 20 in cardio, and on rest days I did 20 minutes of cardio. I ate around 2000 calories a day, which is about a 1000 less than I need to maintain my weight ...


4

'Toning' is a look you might achieve after weight loss (dieting + cardio). It causes your muscles to look more defined. It has nothing to do with weight lifting. Training for endurance instead of strength is less likely to increase muscle size if that is your desired appearance. Both are a good workout for your muscles and endurance weightlifting is a ...


3

Just something different, I think you will like these 2 exercises, frog jumps and platypus *walk* from celebrity trainer David Kirsch. See this video of Victoria Secret models tryout/contest: http://www.youtube.com/watch?v=GJbXh7Hj19E&feature=related platypus walk at 1:30 until 1:35 of the video A. Grasp a medicine ball with both hands and extend ...


3

I do a lot of salsa and other latin dances which Zumba is based on. Mind you I'll do about 3-4 hours of it a week. And it does burn off a lot of calories. If you get really good at Zumba with proper weight transfers and balance and can follow the music, then you'll really enjoy it and the weight will almost fall off on its own. Zumba like any other ...


3

You're not going to turn into the hulk overnight, it takes years of training and discipline to get that kind of mass. Train for strength size will come, when you get to a size you want don't add weight. But there is no workout routine that will make you look like the hulk or not make you look like the hulk.


3

There are loads of routines that you could do, and "optimal" is entirely up to how your body responds to the workout. Currently, I do a sort of hybrid upper/lower workout. I work my legs and run every other day, and on in between days I work my upper body. When I wasn't running, I used to do a "push/pull" workout: work push (chest, triceps, quads, calves, ...


3

While you could blame genetics, biking up enough hills and eating enough food will get you big legs. Nothing to be done about that. So don't do that. If you want less leg muscles, you need to burn them. You want to train longer at a lower intensity. You also want to consume less protein so that your body can't build new muscles and ultimately can't maintain ...


2

Quick answer is if you're body isn't fit to show your "tone" then you can tone until you're dead but you wont achieve anything visually unless you change your diet. This is where I'm at right now. I have cuts but I also have a layer of goo that prevents them from being well defined. Case-in-point: body builders use diuretics to drain every last drop of ...


2

Zumba, like any physical activity will have benefit in weight-loss and toning. It just depends on how long and how hard you go at it. The idea is to keep up your heart rate and keep moving. As long as you do this you will be burning calories. As wikipedia says: The best way to tone is to utilize aerobic exercise to reduce body fat and perform ...


2

It's good that you know about how many calories are necessary to maintain your weight. StrongLifts and Starting Strength have the same basic principles behind the program: Get strong as fast as possible Train whole body with major compound lifts Minimal assistance exercise Rest days are required between training sessions. These are hard on your body. ...


2

When you perform an exercise in high reps, you're preparing your body for enduring long-time load. The body will adjust towards its most efficient way of sustainably performing under these circumstances, which is by having small muscles - they burn less energy. That's how best marathon runners tend to look like - quite lean. When "toning", you very likely ...


2

Will this routine help me reach my goal? Yes. They'll help you reach toward your goal, but whether you will reach your goal with them in a time acceptable to you is impossible for anyone here to say. As someone mentioned, it all depends on how far you are from your goal and how vigorously you do these. and are there any things to be avoided i.e ...


2

"Toned" is merely a term that implied good muscle definition with low muscular volume. To look "toned", you need two things: Low body fat percentage Good muscle definition The latter very much depends on which muscles you wish to pronounce, but in general you'll want a high volume, low weight program with a rep range in the high teens. Rather than focus ...


1

Get a heavy boxing sack, some bandages and gloves. Then I suggest to do following exercise. -> warmup, then: Hit the sack lightly on your feet for a minute. Stay distant, move all the time. after 50 sec drop to floor and go all in for push ups. Do them for 20 seconds. jump up and while skipping in place as fast as you can hit the sack as fast as you can ...


1

If your routine is to get out 8 reps it means once you are strong enough to get 8 reps you should move up (Heavier). Otherwise you will stagnate/atrophy, I mean you can increase the reps but eventually you will just hit a plateau and wont be increasing your reps each week.


1

It is fine to reach a certain weight and stick at that weight. However, different muscles react differently to increased weight. Just because you don't want large bulging muscles doesn't mean that you shouldn't increase your weight for every exercise. You can stick to one weight when doing something like bicep curls and a different weight when doing squats ...


1

Here's what I do and why: (Note: some links are down below due to low reputation. Sorry for the inconvenience.) Cardio - I do HIIT directly after my SL workout (1). This approach--along with details on sustained, moderate-intensity cardio--is outlined on the StrongLifts site (2). If I start to hit walls with my strength, I will switch to sustained, ...


1

I agree with @Ben's answer as far as squats, deadlifts and lunges being good glute exercises. Additionally, you may want to check into Callanetics. It is based on short, repetitive movements at the end of the range. This approach specifically targets the deep gluteal and hip muscles that help to contract and lift the buttocks. I'm sorry I can't find a ...



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