getting ripped and toned

[Will Brown]

Hello, Im new to the forum so I want to say hi to everyone. Well I'm having a lot of trouble getting the "six pack" and getting ripped and toned throughout my whole body. Im 19 years old and 5 foot 5. A couple of years i gained alot of weight and with that my body stretched itself out. I weighed 180 lbs and was very unhealthy. I'm now 145 pounds at 14% body fat and yet i still have the excess skin from my weight gain. It's really only around my chest and stomach. I've been on and off of Crossfit and my own created work out andIm trainning for a half marathon, so Im very active. I was wondering if anyone knew how to help me get the toned and ripped look? Thank you

 

[malkore]

Ripped/toned is the same thing man. it just means 'losing body fat, so the muscle underneath looks better'.

You need resistance training to build muscle, and a proper diet. If you eat like crap, your body will look like crap.

I'd suggest 3 fullbody workouts a week, with INTENSITY, 3 days of cardio, and eat properly. Of course, you'll need rest/recovery time too.

keep the FBW to mostly compound exercises: bench press, squat, deadlift, military press, pull ups, bent over rows. don't focus too much on isolation exercises.

a 6-pack is mostly made in the kitchen...smart food choices and eating correct portions/calories.