Tone and lean

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    Apr 04, 2009 3:31 AM GMT
    Ok, so I want to tone up but not gain too much weight. I'd like to be more definded. What should I do if I don't have a lot of time and is it okay to do crunches everyday?
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    Apr 04, 2009 5:24 AM GMT
    Well, you're not gonna gain weight unless you eat enough to gain weight. If you want to get more defined, work out with weights or take a Pilates class or both, do some cardio (perhaps High Intensity Interval Training), and do ab work and stretching. I don't think you need to do crunches every day. If you want to, do it and it probably won't hurt you.

    And eat well, with a nice balance of protein, carbs and fat. Fresh food is best. Vegetables are good. Lean protein is good. Non-processed, complex carbs are good.

    If you have a limited amount of time to spend exercising, spend as much time as you can. Doing something is better than doing nothing.
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    Apr 04, 2009 7:43 AM GMT
    need2befit27 saidOk, so I want to tone up but not gain too much weight. I'd like to be more definded. What should I do if I don't have a lot of time and is it okay to do crunches everyday?


    Crunch you brains out little buddy! You need approval to do THAT? Get out of here. It's o.k. to be tiny, if that's your thing. Do what makes you happy.

    Guess what? If you starve yourself what happens? Your metabolism slows to a crawl (you're starving). Your body eats muscle, and preserves fat for the famine. You train your body how to be a fat-storing, slow-burning, low-flame, machine. Doesn't that just seem silly?

    Now, if you gain muscle and eat, what happens? Your metabolism speeds up; muscle burns calories just sitting there; gay guys love you. You burn calories laying around. Who'da thunk, huh?

    You wanna' get lean? Eat! Get busy! Eat some more! Your metabolism will hop up and you'll lean right out.

    P.S.: It's "defined." Download Firefox which has an integrated spell checker.

    Good luck!
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    Apr 05, 2009 1:39 AM GMT
    chuckystud said
    need2befit27 saidOk, so I want to tone up but not gain too much weight. I'd like to be more definded. What should I do if I don't have a lot of time and is it okay to do crunches everyday?


    Crunch you brains out little buddy! You need approval to do THAT? Get out of here. It's o.k. to be tiny, if that's your thing. Do what makes you happy.



    What made you respond this way? What did the guy do to deserve this kind of response?
  • MSUBioNerd

    Posts: 1813

    Apr 05, 2009 1:59 AM GMT
    In general, crunches daily are not advised. All muscles need cycles of being challenged and then rested to grow, and your abs are no exception. Without time to rest, they won't grow.

    Getting lean means losing fat; getting defined means higher repetitions with lower weights; think 12-15 reps instead of 6-8. Interval training and a careful diet is what's most often recommended for losing those last couple of pounds. Sadly, spot reduction (ie losing weight from a specific body part) doesn't work.
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    Apr 06, 2009 7:16 PM GMT
    Ya, I totally understand. The one area I want to lose my last few pounds from is my love handles. I have done everything I can think of to get rid of them and I can't seem to get it right. I watch what I eat because I am one of those guys that can lose weight fast but when I gain it back I gain it back quickly and double what I had lost. Any suggestions on how to lose the fatty love handles?
  • TexanMan82

    Posts: 893

    Apr 06, 2009 9:02 PM GMT
    [quote]Any suggestions on how to lose the fatty love handles?[/quote]

    Yes. Eat right and workout
  • Posted by a hidden member.
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    Apr 06, 2009 9:29 PM GMT
    Get a pull up bar that will hook over your door frame.

    Best workout gift you'll ever give yourself.
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    Apr 06, 2009 9:46 PM GMT
    What is this thing that people have about not wanting to gain weight? DOn´t understand. Maybe you don´t want to look like Arnie, but if yo are going for body composition change, then you may well go up in weight, even if you don´t become physically bigger (you may even get a slimmer waist.. I did),

    Body weight is very good for toning without massive bulking.

    pull ups/chin ups
    dips
    push ups (in many variations, arm positions, hindu push ups etc)
    body weight squats and variations, esp bulgarian split squats and pistols
    planck
    crunches
    reverse crunches.
    V ups
    burpees

    Also you can travel with it...

    Abs are a muscle like any other. Don´t need to target them every day.
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    Apr 06, 2009 9:50 PM GMT
    theatrengym said
    chuckystud said
    need2befit27 saidOk, so I want to tone up but not gain too much weight. I'd like to be more definded. What should I do if I don't have a lot of time and is it okay to do crunches everyday?


    Crunch you brains out little buddy! You need approval to do THAT? Get out of here. It's o.k. to be tiny, if that's your thing. Do what makes you happy.



    What made you respond this way? What did the guy do to deserve this kind of response?


    Have you ever read a post by Chucky that was sweet and lovey? He doesn't do sweet and lovey...he does "I'M GONNA KICK YER ASS UNTIL YOU PUKE AND THEN WE'RE GOING OUT TO EAT YOU PUNY LITTLE COCKSUCKER!"

    Some of the best trainers in the world take that approach. My advice? Take HIS advice...

    btw, I wonder what it's like to eat with Chucky...
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    Apr 08, 2009 2:24 AM GMT
    I looked into that same thing not very long ago. What I found was a study on metabolism that said if you eat something like 1500 calories per day you won't go into starvation mode. So I would say do that and then be active to keep the muscle. Only thing I would be worried about is having loose skin by losing fat too quickly. Good luck =)
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    Apr 08, 2009 3:44 AM GMT
    You really don't look like you have much fat to lose to me.

    If you don't have a lot of time do this, but you have a few bucks to invest do this.

    1. Get a jump rope.
    2. Get a set of 20 lb dumb bells. Or you could get the ones that you can adjust.
    3. Get a pilates abdominals video.
    4. The pull up bar Runinthecity suggested.

    Here's an example of a work out I'll do. Not necessarily advocating it for you, but I like it. I can be done in 30-40 minutes easily so I like it.

    Warm up for 5-10 minutes, walk, light jog, bike whatever

    Circuit 1.

    Body weight squats
    High knees for 30 working up to 60 seconds
    Set of push ups to failure
    Bicep curls to failure.
    Side Planks Hold on each side for 30-60 seconds

    1-2 minute rest

    Circuit 2.

    Body weight Lunges
    Shoulder presses
    Jump rope for 30 work up to 60 seconds
    Pull ups to failure
    Front Plank hold for 30-60 seconds

    1-2 minute rest

    Circuit 3.

    Jump squats (body weight)
    Tricep Extensions
    Butt Kicks for 30 working your way up to 60 seconds
    Abdominal exercise of choice

    Repeat once, twice or thrice. Then cool down, walk, light jog, bike leisurely, and then stretch.

    Probably best to start with going through the circuits once if you're new to working out. Keep in mind that you can also use different exercises. My routine's geared toward helping with my power for my running. Stay within what's comfortable, and what you can handle timewise.

    You can do this 2-3 times a week, and the pilates abdominals video for an extra day concentrated on core work since that seems to be what your focus is.
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    Apr 10, 2009 11:20 PM GMT
    tommysguns2000 said
    theatrengym said
    chuckystud said
    need2befit27 saidOk, so I want to tone up but not gain too much weight. I'd like to be more definded. What should I do if I don't have a lot of time and is it okay to do crunches everyday?


    Crunch you brains out little buddy! You need approval to do THAT? Get out of here. It's o.k. to be tiny, if that's your thing. Do what makes you happy.



    What made you respond this way? What did the guy do to deserve this kind of response?


    Have you ever read a post by Chucky that was sweet and lovey? He doesn't do sweet and lovey...he does "I'M GONNA KICK YER ASS UNTIL YOU PUKE AND THEN WE'RE GOING OUT TO EAT YOU PUNY LITTLE COCKSUCKER!"

    Some of the best trainers in the world take that approach. My advice? Take HIS advice...

    btw, I wonder what it's like to eat with Chucky...


    Yeah, I've read plenty of posts by Chuckystud.
  • Posted by a hidden member.
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    Apr 10, 2009 11:37 PM GMT
    need2befit27 saidOk, so I want to tone up but not gain too much weight. I'd like to be more definded. What should I do if I don't have a lot of time and is it okay to do crunches everyday?


    It's "defined."

    You get definition when you get leaner / have a lower boy fat percentage. You get lower fat by gaining muscle (it's the ONLY thing that burns calories at rest, and the way to INCREASE your base metabolism AS YOU GROW OLDER), upping your calories, and getting busy doing high intensity intervals training. You keep / increase your muscle and INCREASE your metabolism by doing resistance training.

    Tone / tiny is when you starve, which trains your body's metabolism to a crawl (to prevent starvation), and which ruins all your lean muscle mass in an effort to keep you alive. It teaches your body how to be a fat storing machines.

    Do crunches all day long, if you wish. They don't have much affect, either way, on being lean, or not. You might end up over-training them a bit doing that. Oops.

    High reps / low reps / medium reps / girly reps, really won't make squat with how lean you are. That's all about getting busy doing HIIT, and keeping your calories up enough to avoid metabolism lag and lethargy.

    Ever see those stud football players eat? Point made.

  • Posted by a hidden member.
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    Apr 11, 2009 12:01 AM GMT
    Plank pose really tightens up the midsection for me. That and staying away from those refined carbs really help to tone and lean me out. Hope this helps.
  • sportsjockla

    Posts: 498

    Apr 11, 2009 12:02 AM GMT
    Do 3x a week doing circuit training. That will tone you up. You can do abs everyday. It's the only muscle group you can work everyday.