Get Toned, Not strong Question

[jewfro18]

Ok so I am going to start working out with some friends in a few weeks, and they kind of had a question.

I'm in pretty solid shape myself, but not an expert at this stuff.

One friend is about 6 foot 1, 170 lbs or so, pretty flabby.

He claims he doesnt care about actual strength, just wants to get toned. (basically he just cares about looking good, even though it kinda goes hand in hand).

I was thinking he does need to put on some muscle first though right? Or would he be fine doing like High reps with low weight and a lot of cardio?

Thanks for any help.

 

[Karky]

If by "toned" he means he wants his muscles showing, then that's a combination of muscle mass and low body fat. If he has some fat and not a lot of muscle to begin with, he will need to both cut and bulk, what to do first is really up to him. If he hasn't worked out before then he will probably need to add some muscle in order to look good.

 

[TCC]

He needs a slap in the face to knock some new goals in. At 6'1 and 170 pounds hes pretty much a stick. Lets say he's at 18% bf, a standard number for someone untrained, which gives him about 30 pounds of fat on his body. Now to get to 10% (the common number at which teh abz start to appear) he'd have to loose nearly 15 pounds of fat, which would put him at a sickly 155, assuming no LBM loss (and there will be LBM loss).

Basically, he doesn't have enough LBM to justify any sort of cut or "toning." Get his deadlift up to 500 pounds and then we can talk about this silly toning.

With strength comes everything else, fat loss, more strength, or hypertrophy. the stronger one is, the more stress can be put on the body causing a greater 1) metabolic demand and 2) adaptation response.

Now, about this high rep low weight BS. Unless your goal is to deplete glycogen stores, it is essentially useless for muscle hypertrophy. Lifting within the maximum effort range will recruit more fast twitch fibers, ie the ones with a larger potential or power production and growth.

Summary of the post. Get strong.

 

[tic]

He needs a slap in the face to knock some new goals in. At 6'1 and 170 pounds hes pretty much a stick. Lets say he's at 18% bf, a standard number for someone untrained, which gives him about 30 pounds of fat on his body. Now to get to 10% (the common number at which teh abz start to appear) he'd have to loose nearly 15 pounds of fat, which would put him at a sickly 155, assuming no LBM loss (and there will be LBM loss).

Basically, he doesn't have enough LBM to justify any sort of cut or "toning." Get his deadlift up to 500 pounds and then we can talk about this silly toning.

With strength comes everything else, fat loss, more strength, or hypertrophy. the stronger one is, the more stress can be put on the body causing a greater 1) metabolic demand and 2) adaptation response.

Now, about this high rep low weight BS. Unless your goal is to deplete glycogen stores, it is essentially useless for muscle hypertrophy. Lifting within the maximum effort range will recruit more fast twitch fibers, ie the ones with a larger potential or power production and growth.

Summary of the post. Get strong.

Well said with mathematical figures to back it up.

What your friend can try to do the first month could be to "gain strength while losing bodyfat." What I mean by this is doing weight training along with lots of cardio while on a calorie deficiet diet. Notice that I said to gain strength and NOT MUSCLE while doing this. He will lose weight while training his muscle to fire at the same time and recruiting more muscle group to do the lift. He will lose bodyweight while learning proper form to lift weight and boost his ego while he feels like he is getting stronger. Once he plateau on strength, I'd sugges go on bulking phase to put on some good muscle mass.

Like TCC said, your bud will wind up looking more like a marathon runner than a sprinter once he "tones" up.

 

[quafer]

He needs a slap in the face to knock some new goals in. At 6'1 and 170 pounds hes pretty much a stick. Lets say he's at 18% bf, a standard number for someone untrained, which gives him about 30 pounds of fat on his body. Now to get to 10% (the common number at which teh abz start to appear) he'd have to loose nearly 15 pounds of fat, which would put him at a sickly 155, assuming no LBM loss (and there will be LBM loss).

Basically, he doesn't have enough LBM to justify any sort of cut or "toning." Get his deadlift up to 500 pounds and then we can talk about this silly toning.

With strength comes everything else, fat loss, more strength, or hypertrophy. the stronger one is, the more stress can be put on the body causing a greater 1) metabolic demand and 2) adaptation response.

Now, about this high rep low weight BS. Unless your goal is to deplete glycogen stores, it is essentially useless for muscle hypertrophy. Lifting within the maximum effort range will recruit more fast twitch fibers, ie the ones with a larger potential or power production and growth.

Summary of the post. Get strong.

so how exactly will getting stronger help me tone up?

 

[TCC]

Sup Josh.

 

[quafer]

"Lifting within the maximum effort range will recruit more fast twitch fibers, ie the ones with a larger potential or power production and growth"


I find reading the post helps before you ask questions.

So how is that going to take care of the fat burning part of getting toned? :love2:

 

[FrostyG]

At 6'1" 170 you should do tons of cardio and very high reps with little to no weight since you will die if you pick up more then 10 pounds.

You're getting into lady weights here, so do what chicks do. Lots of **** with swiss balls and elastic bands. Then you want to grow your hair long, buy lots of shoes and you might want to also pick up some tampons for when you cut your **** off and carve out a vagina.

Who are you trying to be here? Let me guess, Brad Pitt in fight club?

Eat a ****load, lift heavy weights often and grow some muscle, ****y.