'toning'

G

GonnaGetAbs

New member
Hello everyone. As you can probably guess from my ID, my goal is to be able to see my own abs. I need a little help in how I get to that point. Here is what I do currently.

exercise: 30 minutes a day of a combination of running and walking. I'll try to run as much as I can, but its not a lot right now, so I'll walk the rest.
Also, about 4 times a week I do 30 pushups, 40 sit ups, and 20 squats. I'd like to do more but I don't have any equipment, so its not an option.

diet: right now, I eat a lot. Here is a sample menu:
breakfast: 2 bowls of cereal
snack: 2 apples or apple and yogurt
lunch: tuna sandwich
snack: nuts or yogurt or cheese
dinner: salad with chicken or soup
snack: toast with butter and honey or fruit

I currently weigh about 140 pounds and I'm 5'6". My waist is 29 and my hips are 36. According to a chart online I am a normal weight, but on the high end. My goal for now is 10 pounds, although 15 would be nice.

Please let me know what I need to do differently in order to tone my body and see my abs. Thank you.
 
You cant "tone" your body, you can only build muscle. If you want to see your muscle you need to lose fat and try some weight training. Read the stickies around here to learn more about nutrition and exercise, then ask questions if you need more help.
 
Looking for abs

The first thing you have to do is lose fat through running or other cardiovascular exercise. Once you've slimmed down, then sit-ups and crunches will help you. But if you start running everyday, you'll soon enjoy it.
 
Hate to run

Well even if frequency doesn't help you enjoy running, your body will improve, whether you are enjoying it or not.
 
And before you reply, I'll add....

Training frequently at sub-overloading intensities are not going to cause any direct, positive adaptations. Positive adaptations are what we're looking for, no? Bigger, stronger muscles. Increased, optimized cardiorespiratory health. Etc, etc.

Frequency is only one variable to consider. Intensity is the other, and arguably the more critical in the context of 'improvement.'

And it's not an either/or proposition.

Frequency AND intensity must be factored.

Sure, training frequently at 'whatever' intensity will lead to some caloric expenditure. Not much, most likely, but it's better than none. Assuming diet is in check, this will help maintain/lose weight. But that's an indirect 'improvement.'

Direct improvements, as discussed above, require progressive overload.
 
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