Toning???

Hooly22

I need to tone up as much as possible in the next 4 weeks!!!!!
Im 17 and quite fit. Did competitive gymnastics for 4 years and came out with a bad knee injury which is almost recovered but need 2 be careful excercisnig it. Im still in school and dont get alot of time 2 go to the gym. I do hockey training twice a week and a match at the weekend but i really need to tone up my legs (especially thighs) arms and stomach! cud someone please recommend good exercise that dont take up 2 much time and space! id really appreciate it.
Hooly x

Fmicrochip

For you legs and ass do front lunges and squats. Front lunges are awesome for toning those areas. You could probably get away with doing these with no weights especially if you have never done this kind of training before. If you want to increase the toning add weights e.g. bottles of water or a box or something.

Crunches are v. good for the abs. If you hear somebody saying they can do 50 or 100 situps, they are losers. Crunches are way better and if you are doing them properly you should only be able to do about 10 before you have to rest, then do another 10 etc.

Search on the net for the proper way to do these exercises.

poobum

10 crunches? dude u are so wrong! i do about 40 without stopping with weights on my chest(10kg usually) break then do 10-15 with 20kg on chest the do the same again!!!! and they are perfect technique! i even have sum1 there with me in the gym at all times to make sure i do all exercises properly(my buddy we take turns! i do it for him during my breaks etc...)

Hooly22

i do about 40 without stopping with weights on my chest(10kg usually) break then do 10-15 with 20kg on chest the do the same again!!!!


In all fairness, im only 17 and just starting all this stuff so i doubt i could do that much!!!!!!!
Thanks Fmicrochip!!!!! Should i do them any time i get a chance or what!?

Fmicrochip

In all fairness, im only 17 and just starting all this stuff so i doubt i could do that much!!!!!!!

Exactly!

Should i do them any time i get a chance or what!?

I know it is tempting because working out is so much fun...
but i'd say take at least a days rest between your workout days. The whole idea of doing weight or resistance training is to hurt your muscles so that they come back better and stronger(not necessarliy bigger). This means they need rest and nutrition after the workout.

...your body will also release those happy hormones(I forget the technical name) so you should get a feel good factor too

joc_06

Hooly22 wrote:

i do about 40 without stopping with weights on my chest(10kg usually) break then do 10-15 with 20kg on chest the do the same again!!!!


In all fairness, im only 17 and just starting all this stuff so i doubt i could do that much!!!!!!!
Thanks Fmicrochip!!!!! Should i do them any time i get a chance or what!?

There are 14 yr old girls in eastern european states full squatting 100kg+
one particular polynesian 14 yr old c&j's 140kg

you're never too young to start lifting even if its only with a broom handle.
It wont matter as long as you have good technique

poobum

Hooly22 wrote:

i do about 40 without stopping with weights on my chest(10kg usually) break then do 10-15 with 20kg on chest the do the same again!!!!


In all fairness, im only 17 and just starting all this stuff so i doubt i could do that much!!!!!!!
Thanks Fmicrochip!!!!! Should i do them any time i get a chance or what!?

em im only 17!! and only doing weights since september before last! so like 13 months...and i nvr do my stomach!! thats a thing iv taken to doing in the last 3 weeks!!

Fmicrochip

only doing weights since september before last! so like 13 months...and i nvr do my stomach

Well you probably would have been working those muscles indirectly when doing other exercises eps. if you're using free weights.

Hooly22

Sorry i didnt want it to seem like i was having a go.
Just i need 2 be careful how i stretch!!! Im quite muscley in my lower legs but i got very overdeveloped calfmuscles as a kid from other gym! so if i even pull my calf muscle slightly it swells!!! Quite wierd, and v. painful!!!
I started doign some of those excercise, also had an hour long fitness lesson!!!
ah

poobum

Fmicrochip wrote:

Well you probably would have been working those muscles indirectly when doing other exercises eps. if you're using free weights.

yeh i do have a very strong core from free weights(only ones i do i think machines are pointless) i do mainly things like squat deadlifts bench shoulderraises etc! only started doing the abs lately cos i thought i wud like to get the old six pack again...i lost it when i started bulking! :mad:

kwalsh000

cant seem to see anyone mentioning anything about diet? during my bulking phase i still did a fair amount of ab work, not just crunches but everything from leg raises to v sit ups, etc (with alot of rest) but due to extra body fat its useless. u will have to increase the protien you intake and cut complex carbs to get ur bodyfat down so you can get more tone. im no expert so if anyone else see anything wrong, let me know:P