Getting Toned

T

the_spacecowboy

0
Currently this is where I stand. I'm 26 years old, 140-145 lbs roughly, 5 6, in great shape, exercise on a regular basis, and eat healthy. the problem I have is the little belly that is around my abs...it will not go away. I increased my cardio alot and still, nothing. I'm not really looking to get sculptured, but would like to get rid of the belly. I been doing this routine since ~OCT/NOV timeframe. I did weight 155 also, so it did help, but I want to loose the belly. Does anyone have any advice?

thank,
space
 
I'm lifting low weight, heigh reps...3 sets of ~12-15 reps with ~30 sec of rest between.

well, todays food intake was:

Breakfast, scrambled eggs with cheese and ham, some type of grilled chicken, and some type of grilled beef. serving sizes, I say it was two eggs, and a serving spoon each of the meat. Drink, grapefruit juice.

Lunch - Didn't have time to each lunch.

Dinner - Didn't have time to each dinner.

During the day, I snacked on peanuts an drank tea.

Normally I do each lunch and/or dinner which may consist of chicken with rice; beats, cabbage, or aspearagos; or a roast beef wrap. Sometime pasta gets thrown in there too.

now I figure diet does has somethign to do with it and can see where some of the things I eat could contribute to me not lossing around my waist, but my calorie intake is definately lower then what I burn a day. Am I missing something?

space
 
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Eating often but in moderation is the key bud.

I would change your breakfast to something more off an oatmeal cereal, mixed with a protein shake.....and possibly a juice. The oatmeal is a slow-burner so should keep you feeling full for a fair while. The protein shake will fill in that 'fast' period you had whilst sleeping.

For the rest of the day you need to be eating approx every 2-2 1/2 hours to keep that metabolism working.

Drink plenty of COLD water - your body will burn approx 100 calories extra per day if the water is cold, as it needs to warm the water as it enters your system. ;)

Try changing your workout too.....maybe aim for heavier weights, with lower reps for a couple of months, and then switch back to create muscle confusion.
 
High weight, low reps, like 5x5 or something. Lifting light weight will not give your body a reason to keep muscle. Also, I sure hope that your example day of eating is rare and will never happen again! I mean, come on, 2 eggs with a little meat, then tea and peanuts the rest of the day? You know that won't work. Figure out what you need to eat to maintain, then subtract 500 calories. Eat that way everyday, lift heavy, do whatever else cardio and HIIT you'd like, and you will burn FAT.
 
well, i'm in Iraq so food intake varies alot and I have to eat what I can, whenever I can, and sometime I don't ge the chance to. Sometimes, it has to be poptarts...I don't like it, but it's all I got for that momen in time...But I try...:)

I heard that lifting low weight high reps was the key to getting more toned. Now when I say low weight, i'm not say 25lbs on bench. I do enought where I'm done after 15, then the next time I may get 15 if I'm lucky. So I should do mor of heavy weight and less reps?

Back to food intake, What would be a good breakfast, lunch, and dinner food examples? Are wraps not good? Should I avoid rice?

I'll look at the link...thanks.

space
 
Lifting light weights for high reps WILL develop muscle, and help you become better toned, but you need to vary the weights and repetitions to get a better overall development.

Lifting heavier weights with low reps will help not only build your muscular strength, but is also good for strengthening the tendons and ligaments, which in turn will support your muscles for greater development.
 
Derwyddon said:
Would you like to explain how?
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Everyone's metabolism and body type differ, so individual results from weight training will also differ. Generally, lifting light weights and doing many repetitions (15-20) will tone your body and increase muscle endurance. Lifting heavy weights with only a few repetitions (6-8) will increase muscle strength and bulk. It's all to do with the stimulation of different fast/slow twitch muscle fibers. So if the sports or outdoor activities you do require primarily muscle endurance rather than strength, begin with lighter weights and more repetitions. For the average person, the desire is to gain both muscle endurance and muscle strength.
 
Derwyddon said:
It's not that you're helping me, it's that I disagree with you and I want to understand completely what you think you mean before I tell you I disagree with you and why I believe you're wrong, so when I do, you can't say you meant something else. :D

And I'm sure space cowboy will learn from reading our civil and educated discussion, granted you please answer my question.
Click to expand...

That's fine, I was just beginning to wonder if I was being interrogated (haha). And hey, if you disagree with me (or anybody for that matter), then feel free to speak up as I won't be offended......this is a public forum after all, so everybody is entitled to their opinion :beerchug:

The only problem we will find with subjects such as bodybuilding, is that everybody is always going to have a different opinion as to 'what the best exercise is', 'what the best rep range is', etc. The one thing that we all need to remember is that we are individuals....so what works for one person, may not work for the other. ;)
 
I was under the impression that high weight low reps gives you bulk and to be honest, I don't want bulk. Bulk to me is more weight, the heavier I am, the slower my run time will be. I like my size, granted, a 5 6, 140lbs guy is not going to intimidate anyone, but I just want to get this extra flab off around my waist. I read alot nutrition articles, had a trainer a 1.5 years ago, yada yada yada. Kept a log of what I ate, was doing that eating throughout the day, protein shakes, est. of calorie loss per day, etc....and I weight 155lbs forever. Didn't lose nothing. Maybe a couple pounds here and there, but after a week or so, I would be back up and I didn't do anything to my diet, or exercise routine. My body didn't even look different. And I know the question is going to come up, how long was I doing this. I kept a good exericse and diet for a good year before I found out I was getting deployed. Now that I'm over here, I lost ~15lbs, but my body looks the same. The main reason why I'm on here is just to get some new tactics and try something else.
 
Derwyddon said:
I'm not asking what you think is the best, i'm asking about how based on science you think the advice you gave is appropriate. The "high reps is for toning" method is an improper one supported by no evidence of actual workings. You still are avoiding my questions on how you think this works, giving me the impression that you have no answer.
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My apologies, I didn't realise we all had to give scientific explanations every time we had an opinion! Like I put, it is simply information I have read in several fitness magazines over the years.....unfortunately I cannot remember word for word every scientific explanation that was given. But what I can remember is that this is the information (important to me for training ) which was in the magazines....heavy weight, low reps = strength building, low weight, high reps = muscular definition creation.....and hey, it works for me, so isn't that what's important ? I just thought I'd share this information with space cowboy, as that's who's question I was answering.

Next time I read a magazine, I'll try and make a mental note of the Doctor's name who carried out the research.....jeez!
 
Kriminal said:
low weight, high reps = muscular definition creation.....
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I think this is the bit that Der was asking for your clarification on, high reps can help with muscle endurance but that doesn't translate to definition. Definition is a just a mix of building size and keeping bodyfat down
 
For testing, I run 2 miles. I am sitting at ~13:30 give or take. To max is 13 min. Now when I exercise, I'm running anywhere from 3 miles to 6 miles at a moderate pace. (6mph) I break this up occassionally. Rather then run, I'll walk on a steep incline, run 30min walk 30 min, etc...depends on my mood.

I take no suppliments, no energy boost stuff, nothing....

Thanks for the help guy:D
 
Don't worry about getting too bulky. You can only gain muscle if you are eating enough to support it.....which going by your diet you aren't. In fact, as already suggested it looks as though you are eating so little that your body is reluctant to let go of the fat because it doesn't know when the next proper meal is coming.

I can appreciate it must be difficult moderating your diet in your situation, but if you want the results you are looking for it is important.

As suggested, work out your maintenance calories then subtract about 500 cals per day and see where that gets you.
 
Kriminal said:
But what I can remember is that this is the information (important to me for training ) which was in the magazines....heavy weight, low reps = strength building,

low weight, high reps = muscular definition creation.....and hey, it works for me, so isn't that what's important ?
Click to expand...

Sorry, but in most cases, enhanced muscular definition is simply a primary function of lowering one's overall bodyfat.

So, within that context, the " low weight, high reps = muscular definition " - IS, in fact - A MYTH !

In fact, the notion that low weights & high reps are what you need for definition / cutting ( i.e a reduction in fat ) is one of the biggest gym myths out there. For further insights, read these articles that discuss why it's a myth......


" Bodybuilding Myth #4: Low Reps Are For Size & High Reps Are For Cutting. "
Bodybuilding.com - Topic Of The Week - What Are The Biggest Bodybuilding Myths?

" Myth 2. - Lifting light weights for high reps will shape and tone your muscles! "
Top Training Myths 2004 - Part 1 : sports supplements and bodybuilding products incl Maximuscle - Monster Supplements.com

" Myth #1: Lifting light weights for high reps will "shape and tone" your muscles."
DeFranco's Training - 10 Training Myths Exposed!

" 6 Strength Training Myths Debunked - #5. For maximum definition, the more repetitions of each exercise, the better."
6 Strength Training Myths (for Women) Debunked | Strength Training | Reader's Digest

" MYTH NUMBER TWO - "Lifting lighter weights for many repetitions creates muscular definition."
The Myths

" Myths About Weight Training- 18 -- High repetitions make your muscles harder and more cut up " .
Weight Training Myths - 30 Myths About Weight Training​

" The High Repetitions For Definition Myth "
High Repetitions For Definition - High Reps Weight Training - High Reps Small Weights

" Myth #4 "You need high reps for definition and low reps for mass."
Bodybuilding.com - Pete Sisco - Bodybuilding Myths: Pitfalls To Avoid!

" Myth no. 3: For muscle mass, you need low reps; while for definition, you need high reps. "
Bodybuilding & Weight Training Myths​
 
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