Want a toned body? This is how you do it

Archived Thread
Our site is currently being changed over to the new version. Everything you see is currently in read-only mode. Additionally, the layout and UI will not be complete until all sections have been re-enabled, so please ignore any layout issues (or bland-ness) at this time.
#16 nikkiolie on 6 years ago

[QUOTE=Konflikt;4628801]Yeah my friend got pretty cranky in the beginning couple of days, it went away after like two weeks for him. :P[/QUOTE]
I have con in two weeks so I am going to do a low carb diet the last two weeks. Pretty much I am going to avoid breads. I plan on eating nuts, fruit, and veggies still though.

Sexytime I'm glad you enjoy it. I mainly use Reddit for most of my stuff and stuff I have learned from my class in High school and p90x (which I really want to try again after)

I did forget some things. There is different reps you need to do for different results. I touched on it a little but I will go into a little more detail
To increase strength do 3 sets of 5 reps
To increase size do 3 sets of 8 reps
To increase muscle endurance do 3 sets of 12 reps
At the end of each set you should barely be able to finish the last rep. This will give you the desired results. That being said you will do the most weight with 3x5 and the least amount of weight with 3x12. I started out with increasing strength now I am moving on to increasing size.

The other thing is about abs, just because you need to focus on diet and other weight lifting techniques to get abs doesn't mean you should NOT do core workout. A core workout is needed to maintain proper form for squats and other of the compound lifts. I personally like planks since they work almost the whole core section. You should also work your lower back. It is also very very important. A good workout is superman. Lay on your stomach with your arms straight out in front of you and your legs straight behind you. Lift your arms and legs off the floor as high as you can go and hold it as long as you can. Repeat 2 more times.

Like Sexytime said counting calories is another important aspect if you want quicker results. You will need more protein in order to help the muscles grow so make sure you have protein with every meal and snack.

#17 Arbite on 6 years ago

#18 KaiBu on 6 years ago

What are vertical and lateral rises? >,< sorry.

#19 Konflikt on 6 years ago

Lateral Raises: [url]http://www.youtube.com/watch?v=ljoT5eq9Dg0[/url]

Vertical Raises: [url]http://www.youtube.com/watch?v=vEyyfTgXFOY[/url]

:)

#20 Mykaios on 6 years ago

[QUOTE=KaiBu;4631462]What are vertical and lateral rises? >,< sorry.[/QUOTE]
[B]
Vertical and lateral raises are dumbbell exercises.
[/B]
[url]http://www.menshealth.com/workout-center/e/lateral-raise/25820[/url]

#21 nikkiolie on 6 years ago

[QUOTE=Mykaios;4631569][B]
Vertical and lateral raises are dumbbell exercises.
[/B]
[url]http://www.menshealth.com/workout-center/e/lateral-raise/25820[/url][/QUOTE]
Sorry I can be bad at spelling and I don't look over some words. Fixed though.

#22 Mykaios on 6 years ago

[QUOTE=nikkiolie;4631631]Sorry I can be bad at spelling and I don't look over some words. Fixed though.[/QUOTE]

No worries, I pretty much had to google everything myself from your list of exercises rofl. I think your advice will be really helpful. I'm just really out of shape, so it's kicking my butt and I have to start out in small numbers of course.

#23 Arbite on 6 years ago

Made some adjustments that I think would be better suited to novice lifters.

Done in AxBxAxxBxAxBxx fashion.

A:

Squats 3x8
Bench 3x8
Deadlifts 1x5
Dips 3x8
Pull ups 3xF

B:
Squats 3x8
Standing Overhead Press 3x8
Rows (pendlay or standard barbell) 3x8
Chinups 3xF

Once you can do more than 15 reps of pull ups/chins in all sets I would start adding weight.

#24 nikkiolie on 6 years ago

Thanks Arbite!

#25 Slapthefatcat on 6 years ago

Thanks for posting this. Too many people don't realize the benefits of lifting.

#26 emm_gee on 6 years ago

blargh. i definitely wouldn't say i'm out of shape. i'm 20, 5'5" and like, 115lbs-ish
i just really want to look more toned. i feel like i've been working at it forever and while my thighs and butt are noticeably curvier, i feel like my tummy hasn't changed at all >:
i have really baaad knees though from 16 years of horseback riding so i feel like if i did anything too intense i'd hurt myself. cause even just squatting gives me fluid buildup since when i bend my legs the kneecap knocks the bones in my lower legs
any suggestions on what i can do without putting strain on my knees?

#27 Suuki on 6 years ago

^I am same as girl above..
I am 16 (turning).. 5'6 and 118 pounds. I am curvy, I don't feel fat. I just want to tone for anime expo. >n<
I only have 3 months though.
I will show this to my mom, as me and her are clueless. We are both trying to lose weight and tone for anime expo. My to be Sakura, and her to be Tsunade.

We will try this out.. So thanks bunches~

#28 nikkiolie on 6 years ago

[QUOTE=emm_gee;4641915]blargh. i definitely wouldn't say i'm out of shape. i'm 20, 5'5" and like, 115lbs-ish
i just really want to look more toned. i feel like i've been working at it forever and while my thighs and butt are noticeably curvier, i feel like my tummy hasn't changed at all >:
i have really baaad knees though from 16 years of horseback riding so i feel like if i did anything too intense i'd hurt myself. cause even just squatting gives me fluid buildup since when i bend my legs the kneecap knocks the bones in my lower legs
any suggestions on what i can do without putting strain on my knees?[/QUOTE]
I'm not too sure what to do about knee problems. I would suggest talking with a doctor about it next time you are in. Other than that all I can really think of is not going as low in squats. I have heard that squats help people with weak knees become stronger and they hurt less.

#29 emm_gee on 6 years ago

[QUOTE=nikkiolie;4643748]I'm not too sure what to do about knee problems. I would suggest talking with a doctor about it next time you are in. Other than that all I can really think of is not going as low in squats. I have heard that squats help people with weak knees become stronger and they hurt less.[/QUOTE]
no worries. i was just wondering if you knew of any exercies that would still work my legs without putting a tonne of strain on my knees. i'm a lot more careful when i do my squats now that i'm aware how bad my knee is
i'm supposed to start physio soon and i want to invest in a personal trainer. my mum paid for a membership for my brother which he never uses, so maybe i can use that haha
i'm fairly athletic, i horseback ride, dance and do yoga so it's not like i have weight to lose. i'm actually naturally very thin and want to put on more muscle

#30 pinkkiller on 6 years ago

I know it's probably an impossible question, but do you have any estimate on how long it could take to build up muscle in a way that's noticeable (I don't think I'd achieve arms like Korra, but that's the direction) for a thin person?
Like emm_gee I'm not looking to lose weight, but I want that "toned" look because I'm going to cosplay a soldier type character and I want to get rid of my noodly arms (the noodly part, not the arm part) :/

Follow Cosplay.com