Can I tone up by Summer ?

[Sid59]

if you don't wanna start with weights, you can jog and in between rests do sets of pushups, pullups and situps.

I did this for a few months and i slimmed down and toned up.

 

[alkemyst]

I have a lot of experience in training, yet now I drink to much...such is life I guess.

I am a 'fast gainer' and fast loser too. One year I plumped up (divorce) and lost about 90 lbs in 3 months (5'11" went from 189 with < 10% bf originally: 240 then back to almost 150).

Within 3 months at the gym people notice a BIG difference in me, the first month is the hardest though, the first week painful.

Most people make the mistake of overdoing it and actually break down more than they are building up.

Most americans eat more protein than they need....your body can only process about 40 grams every 3 hours or so (about a deck of cards size piece of meat).

If you want to build don't do cardio....it breaks down the body too much (it is healthy though), and yeah 20 mins is all you need really (about 10 mins to warmup and 10 mins with your heart going), three times a week.

Personally I love going back to the gym all fat and bloated and having the guys poking fun at me....then watching as month after month they all back down until I follow them and one up them on all the weight they use.

I can still curl about 80 lbs with one arm (some one in a sports authority type store mentioned 'no one could curl that' so I did, my back pinched a little the next day though hehe)....even though I look like a push over 🙂

 

[alkemyst]

Ok upper body....assuming you don't want to work legs, but I can give pointers on that too:

Beginner Program:

Day 1:
all exercises 3 sets of 8 to 10 unless noted, once 12 reps can be done add weight.

anywhere dumbbells can be used use them.

Chest:
Inc Bench Press

Bench Press

Pull Overs

Triceps:
Dips

nose breakers

Day 2:
rest

Day 3:
Back:
Pull ups or Lat Pull downs

Bent Rows

Stiff Legged Deadlift

Biceps:
Curls

Hammer Curls

If forearms wanted, do Wrist Curls or rope rolls

Shoulders:

Military Press or Clean and Jerks

Lateral Raises

Day 4:
Rest

Repeat

Every other day do Abs: Crunches and Leg Raises 3 sets until failure

Grow and enjoy. This lays down the ground work....if you want some lower body (recommended as it 'grows' your whole body)

add in:

Legs:

Deadlift

Squats

Leg Curls

(leg press can be substituted for the squat if needed).


Things like flies, leg extensions, etc are really not meant until you have mass.

Good Luck

 

[yobarman]

I agree with what people say about cardio. You need, but 20 minutes 3 times a week is NOTHING.

Play a sport or something. Who goes out and plays basketball for only 20 minutes? If you can find a sport you like and play for an hour or two a day a couple days a week you'll make a lot more progress.