Best way to tone up

Chrissie

I'm serious about toning up & want to know what's the best exercises I can do to see results.

I want to tone practically everywhere:- arms, stomach, legs, thighs, bum.

3 Years ago I weighed about 2.5 stone more than I do now, & I've kept that off for nearly 2 years now. I don't think I look bad, but when I've done so much already & I'm in my prime, I want to be the best I can be.

I'd like to lose a bit more, but through exercise.

I joined a Gym in Jan 05 & went religiously for a few months, & did notice a bit of difference, but then circumastance meant that I couldn't go for 3 months & after that I couldn't get motivated enough to go back regularly.

It was pretty expensive so I don't want to waste the money again if I don't have to.

Can I get as good of results at home as I would in the gym?

All I have at home are dumbells & a skipping rope, air walker & exercise bike & lots of room to go for walks (which I find incredibly boring)

So my questions are:
What are the most effective exercises for toning the body?
If done as often as you state, how long should it be before people notice results?
Can I get nicely toned at home without needing to go to gym.

(I get bored easily when I don't see results. Any ideas for keeping motivated)

All help / advice greatly appreciated


Oh, & are those mini-steppers any good at toning your thighs / bum?

Dragan

okay , before the vultures start circling i will say this. Don't use the word "tone". Its one of the many words in the fitness industry that is used in the wrong context.

What your looking to do is lose body fat, plain and simple. By losing bodyfat we expose muscles neatly giving the appearance of "tone" or "definition".

Now then, i suggest you post your diet so we can see what that is like and offer some better advice.

For now i will say that being consistent is key. There are millions of people who wish they were in better shape and never will be. You just gotta decide if you want to be one of em.

No???? Good.

Chrissie

Thanks Dragan.

Let me think:-
I V rarely eat white bread / rice / potatoes or pasta.
Actually out of any of those the only one I'd eat occasionally is wholegrain bread, the others I pretty much avoid.
I eat plenty of lean meats, small amt of cheese, pretty much no butter.
Don't drink tea / coffee, drink LOTS of water, no fizzy drinks.
Eat some fruit (prob not enough), eat a good few veg.
Not many nuts of seeds
Eat V little Choc, sweets, crisps, biscuits etc (and as it's lent, absolutely none at mo.)
V V V V rarely have any kind of takeaways.
Only occasinally drink
Don't smoke
Tuna & Prawns about the only type of seafood I eat.

Can't really think of anything else to tell you in diet regards.

Exercise at the minute is pretty minimal.
I know what you're saying about removing excess fat to expose the muscle underneath & I agree with you except for 1 area:-
Bottom 1/2 of my stomach is a bit sticky outy. I need crunches or something to try & flatten it a bit. Any suggestions there?

Also, muscle burns more calories than fat, so I want to build up my muscles to improve weigh loss, & to improve the muscle tone in the areas I mentioned, so am hoping for some recommended exercises.

Thanks for your help.

g'em

Dragan wrote:

okay , before the vultures start circling i will say this.

Chrissy- simply put, there is no magic formula to get what you're looking for. It all comes down to simple hard work. Being 'toned' like girls in health magazine is due to a clean diet, lots of cardio, lots of weights and a heap of luck with your genetic make-up.

Twice in your post you've said you get bored with exercise, and this is just something you're going to have to get over- 20 minutes twice a week or some other such rubbish they spout in the media is NOT enough to look amazing!! And girls that do.. well they're just that way naturally. You've already said you had to lose weight so like me, you're probably someone who's more inclined to gain a bit of weight than lose it. So, you'll have to work at it. Now, 18 months after really dedicated myself to this I can turn around and say I'm in the best shape I've ever been, probably better shape than most women, but it took a little more than..

dumbells & a skipping rope, air walker & exercise bike & lots of room to go for walks

So my questions are:
What are the most effective exercises for toning the body?

a comprehensive weights program that uses compound and isolation exercises done 3-4 times a week.

If done as often as you state, how long should it be before people notice results?

you should do this for you. When you're happy with the way you look, its obvious. But about 2 months if you really put in the hard work.

Can I get nicely toned at home without needing to go to gym.

if you start with your diet, maybe.

(I get bored easily when I don't see results. Any ideas for keeping motivated)

find a picture of a body you like, stick it on your fridge door.

I'll come back to this later with some more..

Dragan

Well it seems to me that you have a good head on your shoulders when it comes to your good choices, so that a great thing. The best advice i can give you diet wise is to eat small and regular, 5 to 6 small to medium sized meals a day. This will keep your body going better than three big ones. Your body will be getting a consistent flow of nutrients and food and this will keep your metabolism high, instead of eating bigger meals that you don't utilise fully.

Excercise wise, i would say get back to the gym!!! if your looking to build a little lean mass then we are looking at weights, weights, weights. Obviously you keep in as much cardio as you can, at least 3 to 4 times a week as well, for 30 to 45 min sessions. About 60% effort is great for the old fat burning and personally i like to work in some "sprintervals" on the threadmill as i like the effects this has on my actualy cardiovascular health, my recovery times and off course my hams!!!

Weigths wise, you need to decide on how many times you can get to the gym a week so we can split out bodyparts and have your working the best way!! And remember, don;t say 4 days if you can't make it, but what ever you decide on, make sure you do it each week!!!

Chrissie

Thanks G'em.

When I said bored:- yes, if I'm at it ages & not seeing / feeling benefits I start to say what's the point.

The 2nd time I said bored:- I was talking about going for walks. I just don't enjoy them.

I have NO problem with weight training etc, & certainly no problem with the hard work.

It's the specific exercises that I can do with the weights is what I'm asking for.
There's no point me taking weights & swinging my arms wildly with them:-I'll prob do myself more harm than good with them.

What exercises are really good:- I don't mean running / cycling etc, I mean squats, lunges, crunches etc & the specific types & which are best for the areas I want to target.

Thanks for your reply

g'em

Chrissie wrote:

When I said bored:- yes, if I'm at it ages & not seeing / feeling benefits I start to say what's the point.

so normal, its the people who hang in there after that point who acheive the most!!

I have NO problem with weight training etc, & certainly no problem with the hard work.

a girl after my own heart!!!!

It's the specific exercises that I can do with the weights is what I'm asking for.

with DB's you can do bicep curls, tricep extensions and if the weights are heavy enough squats. Also lunges, lat raises, shoulder press. Lunges and squats are particulary great for bums and thighs. Lat raises will work the outer part of your upper back. The rest are fairly self-explanatory.

There's no point me taking weights & swinging my arms wildly with them:-I'll prob do myself more harm than good with them.

you'd be amazed how many people think this is a *very* effective training method, I see it every day :rolleyes:

Do cardio 3-5 times a week for 30-45 minutes a session. your diet's not too bad. like Dragan said, aim for 5-6 meals a day and keep them clean. there's loads of info about it in this post, have a read through and see if you can come up with an eating plan for yourself. Post it up and we'll give the thumbs up or down!!!!

t-ha

Chrissie wrote:

I'm serious about toning up & want to know what's the best exercises I can do to see results.

I want to tone practically everywhere:- arms, stomach, legs, thighs, bum.

3 Years ago I weighed about 2.5 stone more than I do now, & I've kept that off for nearly 2 years now. I don't think I look bad, but when I've done so much already & I'm in my prime, I want to be the best I can be.

Chrissie wrote:

I'd like to lose a bit more, but through exercise.

I joined a Gym in Jan 05 & went religiously for a few months, & did notice a bit of difference, but then circumastance meant that I couldn't go for 3 months & after that I couldn't get motivated enough to go back regularly.

It was pretty expensive so I don't want to waste the money again if I don't have to.

Can I get as good of results at home as I would in the gym?

The body don't care where you are as long as it's getting challenged - but to be honest, it's easiest to do in a gym (esp with our weather), plus it gives you somewhere to be which is good for the mental aspect.

Chrissie wrote:

All I have at home are dumbells & a skipping rope, air walker & exercise bike & lots of room to go for walks (which I find incredibly boring)

Join a sports club. Skipping is cool, so are dumbells - gym's probably better though.

Chrissie wrote:

So my questions are:
What are the most effective exercises for toning the body?

Eye-poppingly heavy lifts increase myofascial tone in the muscle.

Chrissie wrote:

If done as often as you state, how long should it be before people notice results?

About 2 days for the DOMS to kick in seriously.

Chrissie wrote:

Can I get nicely toned at home without needing to go to gym.

Yes if your really honest about your training - but I find I just don't associate my house with exercise. When I'm in the gym I know what I'm only there for one thing...

...to stare at chicks

Chrissie wrote:

(I get bored easily when I don't see results. Any ideas for keeping motivated)

Schedule a photoshoot with a professional photographer for some date, a few months from now. That becomes your target.

Chrissie wrote:

All help / advice greatly appreciated

don't mention it darling

(damn straight)

Chrissie wrote:

Oh, & are those mini-steppers any good at toning your thighs / bum?

They're even better than those inny/outty machine thingys.

justsomebloke

Chrissie wrote:

I joined a Gym in Jan 05 & went religiously for a few months, & did notice a bit of difference,

Just as a matter of interest what exercises where you doing when you first when to the gym and where seeing results. As this seemed to work is it possible for you to transfer most of this routine to your home.

I would say that you could probably do most of your routine at home if you get a good dumbell set are willing to run outdoors and maybe get a bike, xtrainer and a bench and a heart rate monitor. however the main problem with people training at home is that they generally don't push them selves at home as much as they do while in the gym no matter what their inital intensions are so don't see the results as much