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2006/12/01, 07:43 PM
Also, you may want to visualise your workout on the way to the gym.
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A little discipline at the table and at the gym might help reduce that belly!
Ivan
Montreal Canada (City of Festivals)
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2006/12/01, 07:19 PM
ziggy - those mirrors in the gym are there for a reason and it isn't for those guys doing curls that like to watch themselves. It's fairly easy to make sure your form is as it should be.
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2006/12/01, 05:32 PM
perfect is a strong word for a novice how about studying the PROPER form, study the exercise in the guide on FT before doing them and this may sound stupid but try them out with low weight or no weight to get the proper lift down first
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Jason Fox 6'1" 380lbs Weight Goal 300 by april 2007
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2006/12/01, 05:13 PM
Just make sure that your form is perfect. If it is there, you should be ok
Word of advice, I would look at high intensity/low reps. Much better and will get you to your goals
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2006/12/02, 10:01 AM
Let's Deal With Toning Once and For All
By Krista Brittan
"Toning" is a word created by the mainstream fitness industry to attract women to lifting weights. Women always say "I just want to get toned" and "I don't want to get big and bulky, just more toned". How do you get toned? By lifting weights; seriously lifting weights. Not doing a few easy sets of 10-20 reps with pink plastic dumbbells.
Have you noticed that you have been lifting 3-8 lb. weights for years now and don't look much more "toned"? The method is virtually the same for everyone, whether you want to get big, strong and muscular or sleek and toned. Lift to your true potential, progressively and consistently and you will add muscle and reduce body fat. The result will be looking more muscular and "toned".
All "toning" is, is gaining lean muscle mass. But, for some reason women are afraid of that and think they are going to look like the incredible hulk. The word was made up just for women who have these fears. Hey, if throwing in the word "toned" here and there gets women into the gym to lift some weights, great, I am not complaining about that. But, wise up. It is a marketing scheme and a brilliant one.
Tons and tons of women are signing up at their local gyms to get "toned", but no one is really giving them the information they need to achieve their goals. They are not telling women that they may need to start at the 3 lb. pink weights as a beginner, but they will not be staying with them for very long. The next week it will likely be 5 lb., then 8, then 10, 12, 15, 20.
Ladies, YOU NEED TO PROGRESS. If you stay using the same weights, the same exercises, the same reps your body will not change. Why would it? You are not challenging it, not making it work any harder than it is used to working. You are boring the hell out of it and soon yourself. That is why most women do not last in a new workout regime for more than 8 weeks: Boredom, failure to see any results, feeling awkward and uncomfortable, overwhelmed by information overload or too much too quick.
SLOW PROGRESS IS THE BEST PROGRESS. So you now know that in order to get truly "toned" (AKA: to add muscle and decrease your body fat) you need to continually challenge your body and progressively give it larger loads to handle.
Yet, on the other hand, you do not want to go from 5 lb. to 20 lb. in a week. If one week you do lying chest presses with 8 lb. dumbbells and it was not a difficult task to accomplish your desired reps and sets, next week guess what? You move up to the next level, a small increment, to 10 lb. You may say to yourself, "This is a breeze still. I can handle way more weight". Be patient, you don't want to peak too soon or hurt yourself by making big jumps.
For example, if you quickly jump up to 20 lb. in a week or two, by the next week you are going to max out at 25 lb....meaning you cannot perform the desired number of repetitions or sets (3 sets of 10 perhaps); 20 lb. will be your max. But, if you gradually go up in small increments each week (5, 8, 10, 12, 15, 20, 25, 30) you may find you are able to lift more weight in the long run and avoid injury. Your body will better benefit from taking this approach also. (We are talking about beginners here. If you are an experienced lifter you will know to start at a weight that is not killer, yet a challenge.)
KEEP IT SIMPLE. Often times women who want to get "toned" will overwhelm their bodies with a variant of exercises, reps, sets, and no consistency in their workouts. I refer to that approach as the "wandering workout". One week they may go the gym 4x a week. Day 1 may consist of a step aerobics class. The next day the wandering workout woman may include some upper body exercises, whatever they feel like. A few days later they will do a "toning class" and hit the treadmill afterwards for a 40-minute jog. Finally, finishing off on Day 4 concentrating on their lower body, usually leg lifts, hamstring curls extensions and maybe some calf raises. The next week it will be an entirely different regiment.
Yes, variation is key to preventing boredom, but this haphazard approach to training will only confuse the body as to what you want it to achieve.
In terms of cardiovascular training, sure mix it up. Three times a week for about 20-40 minutes; do whatever you want to raise your heart rate. I do not recommend high impact aerobics, but hiking, cycling indoors or out, walking, jogging, cross- country skiing, other cardiovascular machines...whatever you like. But, when it comes to strength training or weight lifting, keep it simple and follow a blueprint for a prescribed period of time (approx. 12 weeks).
Choose key compound exercises to perform 2 days a week (Sun/Wed, Mon/Thu). It is wise to perform a warm up set of the exercise to prepare the body and then one working set to start. Each week try to top what you did in that exercise the week before by either performing additional reps within the set or adding a bit of weight. Make sure you have included an exercise for each major muscle group (legs, hips, back, chest, shoulders, abs). As you become more experienced you may chose to add some support work or exercises that isolate smaller muscle groups and will help with your compound exercises (biceps, tricep, rotator cuffs, deltoids, calves, forearms). But, as a beginner these are not necessary and will only overwhelm you and give you "information overload" syndrome. (Check out WST Training and Training Cosultation for more specific information on a quality workout program for your goals and objectives)
By performing your basic exercises every week, progressively adding resistance and increasingly challenging your body, over time you will add muscle mass, decrease body fat and VOILA you will look more "toned" (AKA: you will be more muscular and leaner).
FUEL YOUR BODY. Lastly, if you truly want to be "toned" (AKA: more muscular) it is important to take a good look at your diet. Get 4-6 quality meals a day. Eliminate the crap you put into your mouth on a regular basis, but treat yourself once a week. Pick a day on the weekend to indulge in your favorites and get back to business the rest of the week. You deserve the occasional treat.
Don't starve yourself. Eat! In order to get "toned" (AKA: increase your muscle mass) you need to feed your body with the stuff it needs to make that muscle. Starving yourself will only result in a temporarily skinnier version of you. For example if you are pear shaped, by restricting calories to an unhealthy level you will just be a smaller pear. You will not change the shape of your body. And, it will not last.
Your body is a survivor and will eventually do whatever it has to, in order to make up for those missed calories. This is why we feel an uncontrollable urge to binge when we deprive ourselves for too long. And, talk about lack of energy! It's hard to work out when you feel like a slug and just want to crawl under your rock. Also, illness is your best friend when you starve yourself. Food has essential nutrients that help keep your immune system strong and fight off viruses and infections.
So, regarding this "toning" thing. You've been had ladies...the wool pulled over your eyes...sucked in, scammed, fooled, tricked, downright deceived by clever marketing tactics within the mainstream fitness industry. But, not to worry, if the desire to be "toned" has peaked your curiosity about fitness, great! But, let's enter reality now. "Toned" simply means you will be adding muscle or increasing your lean muscle mass and at the same time decreasing body fat.
Don't be afraid of the word muscle. You will not get big and bulky by lifting weights properly, progressively and consistently. The odds are WAYYYY against you. Will you get "toned"? Yes, if you do it right.
So, the next time you hear another female say "I don't want to get big and bulky, just more toned", perhaps you can educate them about the ongoing "toning" scam.
Natural Strength says it best...."NO TONE, NO CHROME, JUST HARD WORK!"
Krista Schaus
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2006/12/02, 10:29 AM
Great article
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Beyond Training, Beyond Experience, Nutrition Wins
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2006/12/02, 11:52 AM
YEs i agree superb! things are much much clearer now.
something is troubling me. when i go to the gym, there is an abundance of guys with really massive arms, with no definition. they just look like giant salamis.. what would be the critical differences between say these guy and the male underwear models??(whos arms dont look like giant straight salamis.)
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2006/12/01, 04:57 PM
Ive just started lifting free weights, the machines werent doing it for me, not enough strain on my body ( other than the targeted muscles). So i really dont want to injure myself, ive stuck to low intensity high rep. My goal once again is tonning and fat loss just about 10 lbs. What should u keep in mind when lifting free weights as not to injure yourself? i really dont want to sustain a sport injury.
thanks
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2006/12/03, 12:06 AM
fat intake genes and goals lol..don't forget most of the "underwear models" have never been huge and dont have a day job working out is their job but maybe bb1 can help you further
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Jason Fox 6'1" 380lbs Weight Goal 300 by april 2007
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2006/12/03, 12:15 AM
Much depends on your 'view' of massive arms. To the new trainee....many folks have massive arms. However to the seasoned trainee...this may not be the case.
But bottom line no matter how you look at it comes down to diet(caloric intake).
Many folks who do have the 'massive' arms....that is round and no definition, this is simply fat. Diet is not normally and issue with them. Diet determines your physique, both lean or 'chunky'.
The 'male underwear' models work out totally differently, more rep type work, very very concious of diet. To be that lean, you have to 'live' that life.
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Maximus from Gladiator....Strength and Honor!
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2006/12/03, 12:18 AM
Why compare yourself to the "poster" boys anyway...find an image you are happy with and achieve it don't base your self value on something that you will never achieve because you don't have the genetic material to do so....not saying you can't but to contridict a popular statement...not all men are created equal, that's why they have weight classes not everyone can be a super heavyweight
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Jason Fox 6'1" 380lbs Weight Goal 300 by april 2007
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2006/12/03, 12:24 AM
Wow, excellent stuff...I have preached this for years. Not everyone is cut out to be a heavyweight, in fact I would venture to guess 99% of the folks in training on this board will never be in that class.
The rag mags like the Weider pubs would have you think that you have to be a Ronnie Coleman to compete, dam near a Mr. Olympia. This is far from the case.
There are tons of other classes, and have competed with many very good lightweight, middleweight, light heavyweight, etc. bodybuilders who do very good, not to mention look great.
Trust me, other than the Olympia and drug filled contests, the judges are looking for symmetry. They are actually trained to look from the feet up, I have talked with many of them. Too massive in one area takes points away in most cases.
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Quoting from jaytori129:
that's why they have weight classes not everyone can be a super heavyweight
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Maximus from Gladiator....Strength and Honor!
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2006/12/03, 03:17 AM
Hehe, i wasnt expecting this much about the underwear models... and no thats not What i want to look like either, sorry if i was unclear.. i was just using them to.. how do i phrase this, i guess as an analogy to specify that i dont want to look big and buff, but athletic.. i guess i should of said id rather look like a beach volleyball player not a football player.. but thanks though, i pretty much see what i gotta go : lower caloric intake and highrep weights. by the way, i tried the weights before cardio today... BRUTAL!!! i couldnt finish my cardio, i guess u were right all along, weights drink up more of ur juice than cardio. although afterwards i had to eat like a beast. thanks alot you guys, all of you at freetrainers.. i've learned so much more than i thought i would from my 3 days being a member and still looking forward for the lessons to come.
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2006/12/03, 10:32 AM
Did you read any of the answers to your post?
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i pretty much see what i gotta go : lower caloric intake and highrep weights.
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2006/12/03, 12:57 PM
Don't worry...it is funny...everyone just starting always says they don't want to look big and buff. No worries bro!
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Maximus from Gladiator....Strength and Honor!
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2006/12/03, 07:19 PM
Yeah asimmer, i did...
bb1 :more rep type work, very very concious of diet
more reps with slowly increasing weights, and by lower caloric intake i ment mostly lowering fat intake.
and i did read ur post aswell, i think you've posted this somewhere else. and i get it.. toned is a marketing word less frightning than muscle and all the other stuff in between... i also went reading in the health ressources which gave me an idea of what my program is gonna look like starting tomorow. cant wait.
Thanks again.
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