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what exercises should i be doing to tone up

  • 22-10-2010 2:58pm
    #1
    thebourke
    Registered Users, Registered Users 2 Posts: 1,362 ✭✭✭


    Can anyone recommend what of

    Here is my current exercise routine...

    I cyle 20km each day for work monday to friday
    I also walk about 30-45 minutes a day.
    I go to the gym about twice a week.
    I am currently 74kg weight...slighty skinny and want to build up/tone my body.
    What exercices should i be concentrating on in the gym.
    Sometimes i find myself tired.
    What food should i be taking?


Comments

  • #2
    Will Heffernan
    Closed Accounts Posts: 2,045 ✭✭✭Will Heffernan


    Table push backs.


  • #3
    john_cappa
    Registered Users, Registered Users 2 Posts: 1,371 ✭✭✭john_cappa


    Will Heffernan wrote: »
    Table push backs.

    Lol! Genius!


  • #4
    Roger Marbles
    Registered Users, Registered Users 2 Posts: 208 ✭✭Roger Marbles


    thebourke wrote: »
    Can anyone recommend what of

    Here is my current exercise routine...

    I cyle 20km each day for work monday to friday
    I also walk about 30-45 minutes a day.
    I go to the gym about twice a week.
    I am currently 74kg weight...slighty skinny and want to build up/tone my body.
    What exercices should i be concentrating on in the gym.
    Sometimes i find myself tired.
    What food should i be taking?

    What height are you?

    Compound exercises are the way to go: squats, deadlifts, bench press, military press, rows, pull ups and dips. Starting strength by Mark Rippetoe is a good program so check it out.

    Eat 5-6 times a day and eat everything around you and watch the muscle grow.


  • #5
    Frogdog
    Registered Users, Registered Users 2 Posts: 983 ✭✭✭Frogdog


    http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

    A lot of people recommend the above program to beginners that are looking to get stronger, if that's what you're looking for.

    You could also email the guy that created the program, Mark Rippetoe, and ask him how to "tone up". :p


  • #6
    empirix
    Closed Accounts Posts: 1,723 ✭✭✭empirix


    surely your somewhat toned from that or are you being slightly generous on your estimates, start weight training and hit the protein, plenty of diets online, bodybuilding.com is a good guide, good luck


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  • #7
    Transform
    Registered Users, Registered Users 2 Posts: 6,394 ✭✭✭Transform


    there is an article on my blog about building maximal muscle (hope the mods do not mind). It has everything you will need to get started and give you a better understanding of what foods you need to eat -

    http://thetransformationcatalyst.wordpress.com/2010/07/09/maximum-muscle-%e2%80%93-the-new-rules-for-gaining-lean-rock-hard-muscle/


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