JoeR.

Recently since my gains have been great, people have noticed and ask for advice. Until now its been guys asking how to get ripped, but today a girl asked me what to do to get toned. I was like...I will get back to you. I know how to lift and eat to get big, not toned.

Her main goals are to lose bf and get toned. I told her 70% of that is diet which we are working on, but I wasnt sure what kind of lifting or cardio to have her do. Should she try HIIT or long distance running/biking and such? I was leaning toward long distance. Also how often?

What kind of lifting should she do to get toned? I would guess mabye 2 or 3 full body workouts a week, her goal isnt to build muscle but I figure once she trims off the fat it would be good to have some shapely muscle plus it would increase her bm.

phantom939

yeah, full body workouts with lots of isolation exercises. And high reps 15-20 with lighter weight

LAM

wrong...there are no "toning" exercises

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?

atherjen

I agree with LAM!! those "toning exercises" are TOTALLY overrated!!! myths myths myths!!
if she wants to reshape her body, see defintion, leaner, tighter, less bodyfat- have her train heavy and intense with weights!

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

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chiquita6683

yea yea! thats y i want muscle...........2 increase my bm or is bmi? whatever. i know it means ur metabolism is up even when ur resting what exactly r those letters and what do they stand 4? <<<lost/feeling stupid

In my opinion, it looks like you want your outside to look the way you feel deep inside. You know how hard you've worked to get where you are, and the physical expression of the internal strength is why you like the idea of muscle -Kane

JoeR.

I believe you would like this thread chiquita

http://www.ironmagazineforums.com/sh...threadid=30653 (Some Truth About Metabolism)

#2 is what im talking about

Mudge

The purpose of high reps, and short rest periods, is to keep the heart rate elevated similar to cardio. So something like circuit training, or simply lowering rest periods to 30 seconds and doing higher reps if they wish, would be of some small benefit.

Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu
I don't know any sources so don't ask - thanks

Mudge

High Intensity Interval Training.

chiquita6683

no no i meant bm/bmi? or whatever i was trying to talk about
btw i havent read the link posted above, yet
but i know what HIT means, i think......damn this is y this goal indimidated the shit outa me be4, i dont/cant remember anything about it, but after alot of time it becomes like 2nd nature sooo.....

im doing good right?! cmon tell me im not stupid, like 1a those fat dumb chicks (that has absolutely nothing wrong w them) that goes to the gym 4 the first time!

In my opinion, it looks like you want your outside to look the way you feel deep inside. You know how hard you've worked to get where you are, and the physical expression of the internal strength is why you like the idea of muscle -Kane

chiquita6683

ty Joe! very informative and insightful! just what i needed to learn! now if i can just member it! i think i have read it be4 idk maybe not!

In my opinion, it looks like you want your outside to look the way you feel deep inside. You know how hard you've worked to get where you are, and the physical expression of the internal strength is why you like the idea of muscle -Kane

Mudge

http://nhlbisupport.com/bmi/bmicalc.htm

Body Mass Index.

Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu
I don't know any sources so don't ask - thanks

JoeR.

I think BMI is full of shit, according to that me at 150lbs and 9% bf would have an index of 25. Which according to that scale is overwieght, that scale is for the typical muscleless american only.

Mudge

Its for couch potatos. Canada uses it to determine obesity however, they dont pay attention to bodyfat percentage.