Meee I'm trying to mass gain my lower half and tone up my upper half....is that possible?
Fitness goals - visable abs, toned muscles, general weight loss. Fitness level is pretty good, hockey and futball player. Let me know!
I need helppp please
I'm very strong... advanced level and most leg routines bore me to tears I try to create some for myself and still not challenged...my goals is to push myself always just outside my own capabilities and always strength power and size is welcome plus if u could create me a routine tht is challenging mentally as well as physically it would be much appreciated
Full body strengthening and weight loss. And I need to work on my chest, stomach, and legs the most.
I want to tighten and tone my body. I want more definition all around. I'm pretty active but I'm willing to do whatever it takes.
Here is a great workout example I use when trying to build or maintain solid muscle and lean out some. For this program I use the split body plan. For example a workout schedule would look similar to this:
Mon - chest/tri's
Wed - off
Thurs - legs
Fri - shoulders and arm's.
I do abs alomst everday. Note this just an example you can mix this up any way, this is just how I usually rotate. But ensure you get at least 48 hours recovery for each muscle group.
*On the chest and back day I only perform 2-3 exercises for arms using the light weight-more reps plan, only because when performing chest and back exercises you actually use your arms alot more than you think. And you never want to over do it csusing yourself more negative than positive. With this workout you want to start with basic compound movements. Bench Press, Squat, Shoulder Press, ect. Keep your range in the 4-6 rep range for 4 sets. This will help build strength. Take a 2-3 minute break with these sets. Depending on your level you can do another strict compound exercise with the same format. Next will be your muscle builders. Pick at least two to three exercises. Performing 3-4 sets of each exercise with 8-12 reps. With only 1-2 minute break between sets. And finally you want to burn out by performing 2 exercises of 2-3 sets with 15-20 reps. Here you will only rest 30secs-1min. Here is Chest/ Tri example 1. Bench Press: 4 sets 4-6 reps
2. Dumbell Incline Press: 3 sets 4-6 reps
3. Decline Bench Press: 3 sets 8- 12 reps
4. Dips ( If experienced use weighted belt): 3 sets 8-12 reps
5. Smith machine Bench press with wide grip: 3 sets 8-12 reps
6. Incline Chest Flys: 2 sets 15-20 reps
7. Cable Chest Flys: 2 sets 15-20 reps 8. Skull crushers: 3 sets 10 reps
9. Triceps extension: 3 sets 10 reps
10. Rope pull down: 2 sets 15 -20 reps Notes:
● always keep track of weight so you can increase next time.
● mix up workouts frequently
● always perform at least 1 or 2 warm up sets especially on first exercises
● eat and sleep right. Stay motivated and challeng yourself. HOPE THIS HELPS WITH YOUR GOALS♧
Lots of cardio, not too much lifting until my pneumonia and bronchitis go away. I stopped running years ago and I want to run or job a mile a day. I am gluten free, no sugar that is not natural in moderation, no fast food.
Sorry I forgot you already mentioned your trying to tone. So here it is. Getting toned means that you are building muscle and losing the layer of fat over these muscles, so that you achieve a healthy body shape. This means that to get toned, your workouts should be a combination of weight lifting to build muscle, and cardio such as running, swimming, or biking to lose fat. Doing cardio helps lose the excess fat to show off the muscles underneath lookinng more toned. But too much cardio can really slim you down and even burn much muscle which will take away from toning. To get perfectly toned, you have to build muscle. This applies to both men and women. Doing a lot of cardio and losing weight, without building muscle, will make you look skinny, breakable, and underfed. Lifting weights and doing resistance training (and eating right!) will develop muscle tone so you look shapely, not sickly. Be aware to the myth “low weight, high reps” to get tonedtoned. If you are doing high reps of low weights, your muscles are not working very hard and they will not grow to be nice and shapely and you will continue to look the same as you always have. And you will have wasted a lot of time flapping your arms around the gym, looking the same. To get toned, you should be lifting weights that push your muscles to the limit for each and every set of 6-12 reps you do. This means you will naturally be increasing the weights you are lifting with each workout as your muscles get stronger. As a rule of thumb, if you can do more than 12 reps per set, then your weight is not heavy enough. A great plan would be to be stay active at a minimum of 3 days a week. You mentioned you go to the gym for sometimes 3 hours. Many would argue, including myself, this is not a perferred method. I feel you would have better results going every other day for 45 min to a max of 1 1/2 hours. Cross fit and High intensity training (HIT) are hands down the best programs for toning men and women. They offer both muscle building and great cardio with every workout. I suggest rotating every other day or at a minimum 3 days a week. Weight training one day(ex. Cross fit or HIT) and cardio the next workout. Good luck ♧
I went from 135lbs to 120lbs and I'm 5'3, Fitness goals: to have a flat belly, big butt, muscular arms and legs. Could you help me? I want to be 115lbs and my fitness level is active.
Lose weight, get abs, and build muscle!
I need to loose weight(ASAP) ... ...that's my main goal. ...my fitness level is mediocre. I do few sports too... help is appreciated
My goal is to lose about 10-15 pounds..
Lose and tighten my stomach..
Become more active and flexible
I have a fit body but i do have problem with my abs. I want a flat tone abs do you have any specifuc workout for it? Hope you can help
I need a workout to slim down my lower abs. Whenever I do an ab workout I mainly feel it in my upper region, I want to work the lower too. Please help !
Plese give me some tips to have a six pack,chest , legs and arm..please help me..
Wnt to loose belly fat n tone my arms. I workout lift weights push ups sit ups crunches etc. I run not much cuz I have problems wit my heart. In my family we all have big arms I hope I can make them smaller.
Hi Matthew ! Please give me some tips to have six pack and a good chest.. I hope you can help me..
Hey man, i want to turn my fat into muscle. My endurance is good but my strength isnt the best currently, but is still acceptable for my age, im 15 male.
I'm a 17 year old boy.
Weight: 81 Kg
Height: 186 Cm
My goal: Slim my flanks (Sides) and legs.
I am 36, 5'2, 190 and need to lose weight and tone. I would love to be 160. I am not really large just curvy. I would like to tone my abs, arms and get rid of back fat. I have been told I have soccer legs, so that is not a big issue just want to maintain and slim my thighs. I workout about 3 to 4 days a week but I think I am not doing the right exercise.
I'm just curious hhaha, is it like possible to NOT work out at the gym? Like instead at home & running?