Toning

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pecker1210

0
I have bulked up enough now and have built more muscle but don't want much more. I now want to focus more on Toning, what is the most effective use of weights to achieve this (Chest, Biceps and Triceps)

I am doing a lot of running and watching what I eat to lose a bit of weight around the stomach area.

Please help...
 
fast circuit

try circuit training...

get a couple of good exercises and throw them together for a full body work out

squat
bench
chin up
swiss ball crunch
romanian deadlift

now, set your time limit, nothing more than 45 minutes, lets say your going to go for a half hour

squat about 70% of your max for reps and stop just before you feel the burn or fatigue

wait a minute

bench (the same way u did for the squat, 70% stopping before fatique)

wait a minute

chin up (the same as before)

finish the exercise, rest a minute then start all over

this will keep ur metabolism FIRING and ur muscle will be built up without burning out, do this three times a week and not only will ur strenght improve but u will be a cut piece beef in time for summer. the most important thing is to listen to ur body, dont tire urself on an exercise, if u feel u need more time between exercises then lighten the weight. dont do two 45 minute circuits in a week, its ok to go for a circuit of only 20 minutes as well

eat 6 small meals a day, the biggest one is breakfast and these are the only times u eat, drink TONS of water and remember that everything u drink has calories in it as well, except water, so let that be ur liquid

good luck, i hope this makes sense
 
The best way to make your muscles visible (I think that's what you mean by tone) is to lose fat, which you do by burning more calories than you take in. Cardio is good for that.
 
Losing Body Fat

I want to lose body fat but want to know the most effective way to do this is ?

I run at a good speed 4/5 times a week for 30 mins and try to eat a healthy diet. Is this enough?

Please advise
 
I deffinatly wouldnt advise stopping weight training. U'll break down muscle tisue for fule when u train cardio more than 30-45mins. Do some reserch in to HITT training. when I'm cutting I do a full body weight workout twice a week, using lighter weights than normal, trying to push out 10-12reps. with no rest in between.

Instead of resting I work another muscle (not an antagonist / opposing muscle) for example I would work chest press, and in between sets work abs.
front delts-lower back,
mid delts-quads
rear delts - hamstrings
Traps-glutes
lats - calfs+tibialis
biceps-obliques
triceps- forarms

thats just an example off the top of my head.

But do that 3setts each with a low weight and no rest inbetween the two exersises and a few mins + water when u change over. You should be really sweating by the end of it. Only problem is its hard to do in a busy gym so u can only do this if u know u can use the equipment you need. tho you will not build muscle much by doing this, you'll get great deffinition and loose weight. as well as doing this I try to sprint for 20mins as fast as pos (after a five min warm up) 3times a week.
 
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