any tips would be appreciated
Full Version: Tips On How To Tone Yourself Up For Summer?
hey, im new to the health and fitness area, and was wondering waht i could do to get fairly toned and lose weight?
any tips would be appreciated
any tips would be appreciated
Do weight training, but DON'T eat.
well, what I mean is, stick to your normal diet, whilst doing it (assuming it's already pretty good). Just don't increase your calorie intake. You might end up eating more due to the exercise but you don't have to force feed yourself like the rest of us or worry about whether or not your getting enough food.
edit: oh I just noticed you said you want to lose weight also. Would help if you could just write down your current stats (age, weight, height, body fat percentage if you have it handy, current diet/exercise)
I'll try not to repeat anything already listed in this section, theres a whole heap of info around here. But If you have any particular questions that haven't been covered you can ask here or in another relevant thread.
well, what I mean is, stick to your normal diet, whilst doing it (assuming it's already pretty good). Just don't increase your calorie intake. You might end up eating more due to the exercise but you don't have to force feed yourself like the rest of us or worry about whether or not your getting enough food.
edit: oh I just noticed you said you want to lose weight also. Would help if you could just write down your current stats (age, weight, height, body fat percentage if you have it handy, current diet/exercise)
I'll try not to repeat anything already listed in this section, theres a whole heap of info around here. But If you have any particular questions that haven't been covered you can ask here or in another relevant thread.
Toning = losing fat, not necessarily putting on muscle. High protein, lowish intake of good carbs only (sweet potato, brown rice, etc) and avoid sugar and bad fats.
QUOTE (whykickamoocow @ Sep 18 2009, 08:23 PM) 
Do weight training, but DON'T eat.
well, what I mean is, stick to your normal diet, whilst doing it (assuming it's already pretty good). Just don't increase your calorie intake. You might end up eating more due to the exercise but you don't have to force feed yourself like the rest of us or worry about whether or not your getting enough food.
edit: oh I just noticed you said you want to lose weight also. Would help if you could just write down your current stats (age, weight, height, body fat percentage if you have it handy, current diet/exercise)
I'll try not to repeat anything already listed in this section, theres a whole heap of info around here. But If you have any particular questions that haven't been covered you can ask here or in another relevant thread.
well, what I mean is, stick to your normal diet, whilst doing it (assuming it's already pretty good). Just don't increase your calorie intake. You might end up eating more due to the exercise but you don't have to force feed yourself like the rest of us or worry about whether or not your getting enough food.
edit: oh I just noticed you said you want to lose weight also. Would help if you could just write down your current stats (age, weight, height, body fat percentage if you have it handy, current diet/exercise)
I'll try not to repeat anything already listed in this section, theres a whole heap of info around here. But If you have any particular questions that haven't been covered you can ask here or in another relevant thread.
age: 16 turning 17 in like 10 days
weight: bout 83kg
height: approx 175-178
body fat percentage: not sure
currrent diet: alot of rice, being from an asian family, and junkfood about once a week or so.
current exercise : walking to school, jogging in the arvos about 4km return trip.
QUOTE (cameron92 @ Sep 19 2009, 12:12 AM)
age: 16 turning 17 in like 10 days
weight: bout 83kg
height: approx 175-178
body fat percentage: not sure
currrent diet: alot of rice, being from an asian family, and junkfood about once a week or so.
current exercise : walking to school, jogging in the arvos about 4km return trip.
weight: bout 83kg
height: approx 175-178
body fat percentage: not sure
currrent diet: alot of rice, being from an asian family, and junkfood about once a week or so.
current exercise : walking to school, jogging in the arvos about 4km return trip.
See if you can get brown rice instead of normal white rice - white rice isn't that great (unless you have certain stomach problems, then it's awesome). As I've said, cut down on the carbs/fats and eat more protein. Your probably doing a decent bit of cardio at the moment, I'd start on weights to help burn the extra kilo's off. Don't forget squats/exercises that work your abs, looking sillily top heavy isn't a good look IMO
QUOTE (cameron92 @ Sep 19 2009, 12:12 AM)
age: 16 turning 17 in like 10 days
weight: bout 83kg
height: approx 175-178
body fat percentage: not sure
currrent diet: alot of rice, being from an asian family, and junkfood about once a week or so.
current exercise : walking to school, jogging in the arvos about 4km return trip.
weight: bout 83kg
height: approx 175-178
body fat percentage: not sure
currrent diet: alot of rice, being from an asian family, and junkfood about once a week or so.
current exercise : walking to school, jogging in the arvos about 4km return trip.
What kind of rice? white rice isn't exactly the best type, but seeing as your only 16 I'm assuming your parents do the cooking so they are per-determining what you eat.
Well your walking and jogging so that's all good.
You really need to join a gym though, It's hard to do squats if you don't have a rack handy (most important exercise you can do. period). The weights will be the best thing in regards to getting you toned.
try skippping, 30 mins should burn fat like a mother bitch.
QUOTE (the_random_hero @ Sep 19 2009, 08:35 AM)
See if you can get brown rice instead of normal white rice - white rice isn't that great (unless you have certain stomach problems, then it's awesome). As I've said, cut down on the carbs/fats and eat more protein. Your probably doing a decent bit of cardio at the moment, I'd start on weights to help burn the extra kilo's off. Don't forget squats/exercises that work your abs, looking sillily top heavy isn't a good look IMO
QUOTE (whykickamoocow @ Sep 19 2009, 11:36 AM)
What kind of rice? white rice isn't exactly the best type, but seeing as your only 16 I'm assuming your parents do the cooking so they are per-determining what you eat.
Well your walking and jogging so that's all good.
You really need to join a gym though, It's hard to do squats if you don't have a rack handy (most important exercise you can do. period). The weights will be the best thing in regards to getting you toned.
Well your walking and jogging so that's all good.
You really need to join a gym though, It's hard to do squats if you don't have a rack handy (most important exercise you can do. period). The weights will be the best thing in regards to getting you toned.
this is probably a noob question but what exactly do squats do? i was thinking abuot joining like fitness first or something, but i dont want to go by myself cause yeah.
QUOTE (farlap @ Sep 19 2009, 12:56 PM)
try skippping, 30 mins should burn fat like a mother bitch.
details? just 30 mins straight? or like 10 min periods ? haha.
what kind of skipping? like hardout one jump at a time or one jump then a lil jump in between ? QUOTE (cameron92 @ Sep 19 2009, 05:06 PM)
this is probably a noob question but what exactly do squats do? i was thinking abuot joining like fitness first or something, but i dont want to go by myself cause yeah.
details? just 30 mins straight? or like 10 min periods ? haha. what kind of skipping? like hardout one jump at a time or one jump then a lil jump in between ?
details? just 30 mins straight? or like 10 min periods ? haha.
what kind of skipping? like hardout one jump at a time or one jump then a lil jump in between ?i dont think it would matter, the harder you work at it the more effective it would be... adding that little half a jump also helps you to keep in time.
Skipping for 30mins is pretty tough, I consider my self to be reasonably decent at fitness side of things (to a degree) but I struggle with skipping.
But I'm an unco prick also.
But I'm an unco prick also.
QUOTE (cameron92 @ Sep 19 2009, 05:06 PM)
this is probably a noob question but what exactly do squats do? i was thinking abuot joining like fitness first or something, but i dont want to go by myself cause yeah.
details? just 30 mins straight? or like 10 min periods ? haha. what kind of skipping? like hardout one jump at a time or one jump then a lil jump in between ?
details? just 30 mins straight? or like 10 min periods ? haha.
what kind of skipping? like hardout one jump at a time or one jump then a lil jump in between ?Squats use more muscles than any other exercise and you can lift a fair bit of weight. It basically causes your body to produce extra testosterone which stimulates growth (more so than simpler exercises). Exercises like the dead lift also have this effect, which is why they should be on your program as well.
HIIT ( High Intensity Interval Training) is the most effective form of cardio you can do (personal experience). You might be able to adapt it to skipping if you're keen.
http://en.wikipedia.org/wiki/High-intensit...terval_training
Where abouts do you live, you might get lucky and someone here might be in the same area, or get a friend to go with you.
QUOTE (whykickamoocow @ Sep 20 2009, 10:37 AM)
Squats use more muscles than any other exercise and you can lift a fair bit of weight. It basically causes your body to produce extra testosterone which stimulates growth (more so than simpler exercises). Exercises like the dead lift also have this effect, which is why they should be on your program as well.
HIIT ( High Intensity Interval Training) is the most effective form of cardio you can do (personal experience). You might be able to adapt it to skipping if you're keen.
http://en.wikipedia.org/wiki/High-intensit...terval_training
Where abouts do you live, you might get lucky and someone here might be in the same area, or get a friend to go with you.
HIIT ( High Intensity Interval Training) is the most effective form of cardio you can do (personal experience). You might be able to adapt it to skipping if you're keen.
http://en.wikipedia.org/wiki/High-intensit...terval_training
Where abouts do you live, you might get lucky and someone here might be in the same area, or get a friend to go with you.
oh ok, yeah ill look into that.
i live in springfield but i either might join the redbank plains gym or fitness first at indro.
As suggested here your dietary intake is probably the key to your success (or failure). Studies have shown that exercise alone produces limited results, most likely due to an increase in appetite and hence calorie intake.
You best bet is to sit down and plan low carb / high protein meals, otherwise you find yourself doing more and more cheat meals. You state you eat a lot of rice, if you can replace some of those meals with vegetables you are way on your way.
Apart from this as whykickamoocow stated, HIIT is phenomenal in helping you drop weight.
You best bet is to sit down and plan low carb / high protein meals, otherwise you find yourself doing more and more cheat meals. You state you eat a lot of rice, if you can replace some of those meals with vegetables you are way on your way.
Apart from this as whykickamoocow stated, HIIT is phenomenal in helping you drop weight.
QUOTE (drdimo @ Sep 21 2009, 05:10 PM)
As suggested here your dietary intake is probably the key to your success (or failure). Studies have shown that exercise alone produces limited results, most likely due to an increase in appetite and hence calorie intake.
You best bet is to sit down and plan low carb / high protein meals, otherwise you find yourself doing more and more cheat meals. You state you eat a lot of rice, if you can replace some of those meals with vegetables you are way on your way.
Apart from this as whykickamoocow stated, HIIT is phenomenal in helping you drop weight.
You best bet is to sit down and plan low carb / high protein meals, otherwise you find yourself doing more and more cheat meals. You state you eat a lot of rice, if you can replace some of those meals with vegetables you are way on your way.
Apart from this as whykickamoocow stated, HIIT is phenomenal in helping you drop weight.
alright, thanks. see what mum can cook up
yeah, i was reading about the HIIT, looks the goods, ill give it a go with jogging and sprinting.
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