i have a question about weight training?

Question

I am looking to tone out mostly, not grow much bigger at all. i have a small frame with little fat on me, and i was wondering if i had to work my muscles to failure just to tone up. I usually do it to where i am straining pretty good(in the past)on my last set. i havent worked out long enough to see much results, so i am starting monday and going 2 days for upper body and 2 days lower body. I am not motivated enough nor have the time to work out like a pro or anything, i just wanna look good. Any suggestions?

Answer 1

Most people either do zero training or too much training. An hour or so 4 days a week is enough for most people. You definitely do not have to train to failure. Use light weights, good form and lots of reps in a slow controlled movement.

I would recommend starting with 2 sets of 8-10 reps for a couple of weeks to get your body reaquainted (or aquainted) with the movements. Go up to 20 reps for a couple of months and then mix up your routine with different exercises and different reps and sets, maybe 3 or 4 sets of 10-15 reps or maybe very high rep sets of 50-100.

Variety is good. Rest is good. Diet is important. You don't have to kill yourself to have a healthy body.

Answer 2

If you're just looking to tone,no don't work to failure.Toning is best accomplished by isolation and fully contracted exercise,Reps can lie in the 12-15 range.To shape the muscle best you should:Isolate using dum bells and single joint movements.Single joint movements are flat flyes,side lateral raises,leg extensions,curls,overhead triceps(or any triceps) press,bent lateral raises,leg curls.That's just a short list but should help you understand isolation.To fully contract you should hold each rep at the top of the movement for 5 seconds each rep.Remember that you must eat right as doing an exercise for a specific muscle group will not burn fat there alone.You can add things like running and swimming on days you do not wish to train weights.I hope that helps.
Try eating less carbohydrates and eating 6-8 small meals a day to help get rid of the fat.This along with the exercise will surely work.
EDIT:Protein criteria is 1-1.5 GRAMS of protein per pound of body weight.Not pounds per pound.

Answer 3

In quick, sure, weight coaching will support in wasting bodyfat. Intense weight coaching classes with mild to heavy weights will support carry the metabolism during the day. Furthermore, additional energy are expended because the frame recovers itself. Also, if you are in a position to honestly acquire lean muscle tissues, that is extra energy the frame have got to use on a daily basis simply to keep that muscle. If reducing the bodyfat percent is the target, a mixture of force coaching, prime depth aerobic and healthful sufficient nutrition balanced in all macronutrients is perfect. If you are new to the weights, begin gradual doing complete frame exercises 3 days every week. For every weights day do distinctive sports, focusing especially on compound events probably at the loose weights and perfecting kind. Compound events, or sports making use of a couple of joint, will have to be the primary pastime you do after a well 10 minute warmup on a treadmill or motorcycle. As you development you'll then check out splitting up your hobbies into distinctive muscular tissues. Always be progressing in both weights or reps. Keep the exercise beneath an hour and constantly do weights earlier than aerobic. Keep the quantity down, among 6-12 reps (relying to your targets and the pastime).and the quantity of units 3 or much less. Don't forget any bodyparts. Be definite that nutrition and nutrients is not lagging both. Most folks enormously underestimate the value of nutrition, now not handiest in what number of energy that have got to be ate up consistent with day but in addition the first-class of vitamins and minerals. Most of the meals will have to be complete and unprocessed.

Answer 4

A lot of people think that building muscle is easy and you suddenly turn huge without you wanting to be that big. It doesn’t work like that, you need to workout as if you want to be huge, this way you start building muscle, but trust me not at a fast pace, so you wont look like hulk in one week. Then when you build the amount of muscle that you want, start doing light weights with much higher reps, to get a more defined look. But MUCH more important than your weight training its your diet, make sure you eat about 1 pound of protein per pound of bodyweight, as this is vital. In bodybuilding its 70% diet and 30% training. Remember you don’t grow when your at the gym you grow when your resting.

Answer 5

If your looking to just tone up, then don't use heavy weights. Start off with light weights(10 or 15lbs). Cardio exercises will be good to loose the fat.
You don't need to work your muscles to exhaustion, just do more reps and get a good burn.

Answer 6

Your on the right track. The main is you have to make sure you STAY in the gym. It's gonna take time but you wont see the results because you look at your body everyday. Stay in the gym and overtime YOU will notice. Someone that hasn't seen you in a while will notice before you will...

Answer 7

just do it consistently and stay dedicated,because remember in order to see results it's just like trying to lose weight,you must make time to work out to see some results.