I need to start toning up? What should I take?

[Rocky89]

I need to start toning up? What should I take?
I am trying to start losing the body weight and get some muscle definition ...

i am not really trying to get toned but trying to work out just enough so muscle defintion is visible...

I recently heard of NO-EXplode ..... wouuld you guys recommend it to me ..

I am trying to lose the stomach fat and body fat all over

I stand at 180lbs and 6ft exact

[.V.]

No supplement is going to do it for you. If you are talking about toning up, then you are a beginner so start with a simple workout plan that includes full body workouts 3x a week. Then cardio 2 times a week (up to every day if you must).

I'd suggest:
M: Squat, Bench, Row, OHP
W: Squat, Deadlift, Curls, tricep presses
F: Squat, Bench, Row, OHP

T, Th: Cardio. Either low to moderate intensity for 1/2-1 hour or HIIT for 15 minutes each of these days.

Diet: 10-15 cals/lb to lose weight, tweak based on results. 16-20 cals/lb to gain.

Macros: Either/OR:
1. Carbs 45%, Protein 35%, Fat 20%
2. Fat 60%, Protein 35%, Carbs 5% (take fiber every day and do this for only 8 weeks...then start cheating with carb loads on weekends).

Tweak either option 1 or option 2 a bit here and there to find what's most effective for your body. For example #1 with 25 cals/lb is a great bulker for me. #2 is a great cutter for me. Each person is a little different.

[Rocky89]

i work at the appartment gym and they dont have barbells .. mostly free weight. they start from 5 pounds to 55 pounds ..... can i do squats with dumbells

[westside24]

Barbells are free weights dude... anything that isnt attached to a machine or cable is a free weight, meaning bars, plates, dumbells...

and yes you can do squats with dumbells... but they suck, its much more effective if you have a barbell... but with dumbells just hold one in each hand down by your hips, and hold one foot against the wall for balance, and with the other leg, slowly squat down till your upper leg is parallel to the ground and then press back up hard.

thats called a unilateral squat, the most effective you can do with DBs

[.V.]

You can do squats with bodyweight only if thats all you've got. And yeah, dumbell squats are just fine. You will likely end up having to buy more weight as you get stronger though. You don't even have to put the dumbells up on your shoulders. Just hold them down by your side if you want.

Another good option with limited access to weights which is very effective is the lunge. You can do lunges with bodyweight or with dumbells too.

[westside24]

Perfect, alot of people always forget the lunge!!! I see people occasionaly doing walking lunges, I admire that, and the weight they use... this teeny tiny lil blonde had 135lbs. on her shoulders walking lunging... remarkable.

[Rocky89]

Originally Posted by westside24

Perfect, alot of people always forget the lunge!!! I see people occasionaly doing walking lunges, I admire that, and the weight they use... this teeny tiny lil blonde had 135lbs. on her shoulders walking lunging... remarkable.

westside you really give some very good advise. Very informative. I had been wasting so much time at the gym figuring out what to do, so i made this. I am still perfecting it and making changes. I will add squats.

I am trying to gain muscle in bodyparts while at the same time not get a big belly. Is it possible for a person to get big, meaning visible chest and other stuff while at the same time have that ripped look..

My main goal as of right now is not arms: its mostly chest and shoulders. and flat belly. I am not talkin ripped belly w/ abs... but a flat one.

[LiftGirl]

Originally Posted by Rocky89

Is it possible for a person to get big, meaning visible chest and other stuff while at the same time have that ripped look..

Of course it's possible, you just need to make sure your nutrition is spot on.

[westside24]

yea.. its possible, but not easy.. like liftgirl said..

If youre trying to add muscle, You gotta eat alot, and more then likely your gonna get a little bit fat, not outrageously fat...but just remember, after bulking you can always go and lose all that fat.