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Can I tone up by Summer ?

P

polm

Diamond Member
I am not fat, but I want to tone up my upper body. I want to have a mild increase in muscle, and really just want to gain some firmness in my stomach, back, and shoulders. I would like a little bit of a six pack too.

What do I need to do to acheive this before the summer hits ?
 
Sure. Jump into a workout program with both feet right now and you'll definitely have made some progress by summer.
 
I've been hitting the gym 2-3 times a week for a month now and it's already showing so you have time. The sooner you start the better!
 
yeah just make sure u go to the gym at least 3 times a week, and if u do cardio keep your heart rate up for at least 10 mins or else u won;t burn any fat, and u won;t look cut. and make sure if u want to gain muscle, take some protein, or else u won't get anything. Well hope this helps, good luck man
Dogg
 
if you're trying to cut you just gotta eat right and lift. It depends how many pounds you gotta loe, but lowering body fat is the only way you'll get cut.
 
Originally posted by: PunDogg
yeah just make sure u go to the gym at least 3 times a week, and if u do cardio keep your heart rate up for at least 10 mins or else u won;t burn any fat, and u won;t look cut. and make sure if u want to gain muscle, take some protein, or else u won't get anything. Well hope this helps, good luck man
Dogg
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I'd say at least 20 min of cardio is really the minimum. Less than that and it's almost a waste of time.

Also, don't get too wrapped up with the "urge to supplement". If you make sure that you're eating good stuff most of the time at your regular meals, you really shouldn't need to OD on supplements.

 
Any suggestions on how I can get started ?

I have NEVER lifted weights before. I would not know what to lift ? How many times (reps ?) ? How long ? How much weight ?
 
Pics? 🙂

You're saying you're not fat, but for all we know you're that sad guy on Jerry Springer who hasn't been out of his house in years.
 
Originally posted by: Fausto1
Originally posted by: PunDogg
yeah just make sure u go to the gym at least 3 times a week, and if u do cardio keep your heart rate up for at least 10 mins or else u won;t burn any fat, and u won;t look cut. and make sure if u want to gain muscle, take some protein, or else u won't get anything. Well hope this helps, good luck man
Dogg
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I'd say at least 20 min of cardio is really the minimum. Less than that and it's almost a waste of time.
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newbie question, what does "cardio" consist of?

i think i want to lose some weight too, though i'm probably not overweight. i just think i'd look better with 10 pounds off.
 
Originally posted by: gopunk
Originally posted by: Fausto1
Originally posted by: PunDogg
yeah just make sure u go to the gym at least 3 times a week, and if u do cardio keep your heart rate up for at least 10 mins or else u won;t burn any fat, and u won;t look cut. and make sure if u want to gain muscle, take some protein, or else u won't get anything. Well hope this helps, good luck man
Dogg
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I'd say at least 20 min of cardio is really the minimum. Less than that and it's almost a waste of time.
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newbie question, what does "cardio" consist of?

i think i want to lose some weight too, though i'm probably not overweight. i just think i'd look better with 10 pounds off.
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Anything that gets your heart rate up for a period of time is functionally "cardio". The idea is to do it enough that your body adapts to the work load and you increase aerobic fitness. The biggest thing, IMO, is to pick an activity you actually like since cardio does take a decent amount of time and can seem monotonous otherwise. For example: mountain biking is a killer workout, but I never think about the cardio aspects of it since I'm busy negotiating the next bump, hill, log, creek, etc. You're too busy having fun to worry about it. A corollary to this might be running: some people find it utterly boring since it's just pound, pound, pound, pound. Others really enjoy the solitude and the "get inside your own head and push yourself" aspects of running. It's very individual.

AFAIK: the basics to make headway in cardio is at least 20 minutes, 3-5 times per week. Increase your total time by no more than 10% per week to avoid overtraining and injury. Might help to have a heart rate monitor to get a feel for where your aerobic "sweet spot" is.....too low and you're not doing very much, too high and you won't be able to sustain that level for as long as you might like.

 
I gotta get back in a gym too. I quit smoking on Feb 10th and gained a few since, plus I was not in great shape bacvk when I quit.

Have you seen that ad when the guy is squinting in the mirror with his glasses and shirt off ? He likes the way he looks w/out his glasses on ? I dunno if that is a nationwide ad, and I don't look that bad barechested, but I need to work out. My lower back hurts too.
 
Originally posted by: polm
Originally posted by: uncJIGGA
12 weeks = t0wnage
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12 weeks of what ?

I don't even know where to begin 😕
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Bookstore or library. Get a book on workout basics and put a schedule together. I'd also see if whatever gym you're going to be working out at has a personal trainer that could get you pointed in the right direction. It would be worth the time (and money) to consult with someone like that if you can.

 
just start now, and keep it regular.. to tone, do weights lighter than you can handle.. and do more reps.. cardio of course.. that can just be running or biking.. i think running has more of an instant effect.. meaning you'd have to bike longer to get the same effects.. i'm not sure, but i think someone told me that before.. umm.. situps.. pullups.. just go to your gym, and see what they have.. try out all the machines for a week or two, and see which you like best.. most important is to have regular trips to the gym.. 3 times a week at least..
 
Bookstore or library. Get a book on workout basics and put a schedule together. I'd also see if whatever gym you're going to be working out at has a personal trainer that could get you pointed in the right direction. It would be worth the time (and money) to consult with someone like that if you can.
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Can you suggest any particualr books that YOU found helpful in learning about this stuff ?

I doubt the local bookstore clerk will have any idea...and I sure wont.
 
Originally posted by: habib89
just start now, and keep it regular.. to tone, do weights lighter than you can handle.. and do more reps.. cardio of course.. that can just be running or biking.. i think running has more of an instant effect.. meaning you'd have to bike longer to get the same effects.. i'm not sure, but i think someone told me that before.. umm.. situps.. pullups.. just go to your gym, and see what they have.. try out all the machines for a week or two, and see which you like best.. most important is to have regular trips to the gym.. 3 times a week at least..
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I am a liitle nervous just to go and try some stuff. Can't I hurt myself ? My local gym has MANY different types of machines, and I don't know what i should use.
 
... The biggest thing, IMO, is to pick an activity you actually like since cardio does take a decent amount of time and can seem monotonous otherwise. For example: mountain biking is a killer workout, but I never think about the cardio aspects of it since I'm busy negotiating the next bump, hill, log, creek, etc. You're too busy having fun to worry about it. A corollary to this might be running: some people find it utterly boring since it's just pound, pound, pound, pound. Others really enjoy the solitude and the "get inside your own head and push yourself" aspects of running. It's very individual.
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I find stationary bike and a magazine/book to be the best combo for this. It is stable enough to read comfortably, and reading keepds me from getting bored.
 
When you join most gyms they usually let you have the use of a trainer a couple of times to show you what to do. If you go in and ask Im sure someone will be glad to wallk you through the exercises you need to do to meet your particular goals.
 
...

I am a liitle nervous just to go and try some stuff. Can't I hurt myself ? My local gym has MANY different types of machines, and I don't know what i should use.
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Just ask a trainer for assistance. They usually give newbies at least one one/two hour introductory lesson

Ot You can just ask other people in the gym, like, the ones that are using the machine that You think You'd like to try, - as my uncle says "noboyd is born an athlete, everybody had to start sometime". All the fit people, in the beginning, were just as cluless as You are now. They'll be happy to share the knowladge.

 
Originally posted by: polm
Originally posted by: habib89
just start now, and keep it regular.. to tone, do weights lighter than you can handle.. and do more reps.. cardio of course.. that can just be running or biking.. i think running has more of an instant effect.. meaning you'd have to bike longer to get the same effects.. i'm not sure, but i think someone told me that before.. umm.. situps.. pullups.. just go to your gym, and see what they have.. try out all the machines for a week or two, and see which you like best.. most important is to have regular trips to the gym.. 3 times a week at least..
Click to expand...

I am a liitle nervous just to go and try some stuff. Can't I hurt myself ? My local gym has MANY different types of machines, and I don't know what i should use.
Click to expand...
Well, in a nutshell you can take two approaches to lifting:

1. Overall body workout each time you hit the gym.

2. Isolate different muscle groups each time you hit the gym.

Personally, I think starting with #1 and moving to #2 as you get more comfortable is a good way to go. I also REALLY prefer free weights over machines for the most part since they recruit more muscles with each exercise (the idea being that you not only have to lift the weight, but stabilize it as well). The only caveat with free weights is that you can hurt yourself easier if you're not attentive to proper form. Again, a personal trainer or knowledgeable friend can help you with this.

When working out, you want to start with exercises that use multiple joints and large muscle groups. The two biggies here are bench press and squats. This is where most people will get started when working out. You then move to moves that use smaller muscles more specifically.


 
Originally posted by: imprezawrxwagon
... The biggest thing, IMO, is to pick an activity you actually like since cardio does take a decent amount of time and can seem monotonous otherwise. For example: mountain biking is a killer workout, but I never think about the cardio aspects of it since I'm busy negotiating the next bump, hill, log, creek, etc. You're too busy having fun to worry about it. A corollary to this might be running: some people find it utterly boring since it's just pound, pound, pound, pound. Others really enjoy the solitude and the "get inside your own head and push yourself" aspects of running. It's very individual.
Click to expand...


I find stationary bike and a magazine/book to be the best combo for this. It is stable enough to read comfortably, and reading keepds me from getting bored.
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Hehe....and I would rather gnaw off my own leg than ride the trainer. I can do 3 hours outside on my road bike no problem, but no amount of distraction can keep me happy inside. Like I said, it's very individual. 😉

 
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