What would be the best workout program for someone not trying to get huge, just more defined?

Question

I'm not trying to get more size, I'm fine with where I'm at, I just want to define my muscles more. I'm also trying to reduce excess body fat so I'm incorporating aerobic exercise in my workout. What do you think would be the best way to tone up and lose some weight? also, what are your views on protein shakes/bars?

Answer 1

To define your muscles stay away from compound exercises, which incorporate more than one muscle group to move a weight thru a 'range of motion'. Those types of moves contribute greatly to adding mass to your frame. They include moves like powercleans, squats, deadlifts, barbell rows, all three bench presses, and require the use of a barbell with 'plate' weights for resistence.

Instead, focus on isolation movements which usually work one muscle per group. More often than not, 'machines' and dumbells are used for this purpose. Some examples - For legs use a leg machine to do leg curls which isoate the hamstrings, leg extensions for the quadriceps, and a calf raise machine to isolate them. For chest use the peck deck machine, for shoulders use barbells and press them above your head while seated or sitting. For biceps, simply do curls with a dumbell etc For realtime vid checkout ex.rx.com, and for a detailed list of isolation moves check abcbodybuilding.com

You may want to incorporate a three day a week circuit weight training class/program where you jump from certain machines to others over the course of an hour to complete a whole body workout. In this case, the muscles will be worked three times a week with high sets, low weights and high reps, so youll definately become toned in no time. A three day whole body split works your muscles groups once, and separately, over 3 days, and is more for lifters who require a workout that has low sets, high weight , and low reps. These lifters require alot of rest for maximum growth, and this split allows for it. You would be better off with the first option of a circuit style lifting regimen.

As for aerobics, simply try a brisk walk 4-5 times a week for 45-60 minutes a time. Walking is a simple movement which requires a simple biochemical process to burn bodyfat, which starts 5 minutes after walking. Aerobics and jogging are far more physically 'involved' and fat burning can take an extra 15-20 minutes to begin, because the biochemical process to do so is far more complex.

Consider walking over aerobics, and youll gain far more bodyfat burning minutes per day and week.

Protein shakes and bars are a great resource for rebuilding broken down muscle tissue from lifting weights. If you purchase a powder, make sure it is of a 100% ISOLATE form, and not a concentrated form, as the first is highly digestable /bioavailable and the second is inferior by comparison. Meat eater can go with a whey isolate, while vegetarians can go with a soy protein, and a complete vegan can opt for a vegetable based powder like VEGA from myvega.com.

These powders are great post workout to begin rebuilding muscle tissue, and again the next morning with fresh berries and flax oil in a blender shake. As you do not want more size, you may not want to take the morning shake, yet, you should take the powder once a day even when you are on a day off from lifting. This will ensure your muscles are healed and ready for your next lifting session, yet wont become oversized with time in the gym.

allmaxnutrtion.com has a great powder ISOFLEX,and bars. genuinehealth.com has a good soy powder, and others powders like the greens+ series which are great 1/2 hour before a workout of any type.

Answer 2

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Answer 3

~ Coming from a personal trainer~
First you want to start drinking protein shakes. . . at this young of an age I would say whey protein because you're body is still going through changes to becoming a man and you don't want to overload them with chemicals.
It's good you see a long term goal, the biggest thing here is to not loose sight of that! Set a date a few years from now and hold to it . That's step 1. HOWEVER remember your body and this Mark guys body may be very different, so the way you look even with hard work may be different.
~k~ here's how you're going to get this done . . and you will get it done if you want it bad enough!!!

1.) Whey protein (directed amount) daily. It's really important to drink a protein shake about an hour before bed. This will feed your muscles while you sleep.

2.) Veggies, meat, and some pasta, lots of water! NO SUGAR!!!

3.) STEP 1: remove any extra fat that may be around your muscles. You're going to do this by high reps low weights. This means 5-10 reps of about 25-30 with light weights. This will start burning fat. When you finish your light reps go heavy and do 3 reps. That's it. This shocks your muscles and tells them that even though you're working light their not allowed to go to sleep. Do this every other day. On the in between days, lift somewhat heavy. THE WORST THING YOU CAN DO is starting too heavy, this may damage your muscles at a young age.

4.) There are a few lifts you will want to stay away for until you get a good base. NO bench pressing and NO dead lifts (good mornings). This is where you put a weighted bar on the ground and then bend and at the waist and pick it up. The reason for this is you need to build up the muscles it takes to do these first. Bench pressing takes a strong chest and a strong back first and for most or you will end up getting very hurt!!!! Then comes in the arms. Dead lifts REQUIRES a strong back and tight stomach or again you can hurt yourself badly.
* Remember weight lifting is a dangerous hobby!! You can cripple yourself so take it very seriously!

Don't focus on the same area of your body everyday. The reason for this is simple. Lets say one day you focus on your arms. The process of building muscle begins with damaging them. When you lift you actually tear all of your muscles open. This allows them to grow bigger and stronger when they heal. So if you do arms 2 days in a row you are not allowing your internal wound to heal and will take longer to see results.

Monday - Biceps and triceps
Tues - Back
Wed - Chest and stomach
Thursday - legs and butt
Friday - (target area) meaning if you want your arms better first use Friday as a repeat day. Also do abs AGAIN every other day. Your abs are the only muscle in your body that forgets what it's supposed to be doing. Meaning if you only do them once a week, they will forget their supposed to be building.
Saturday - light cardio (many weight lifters are strong but have no stamina. Plus protein and all the lifting is strenuous on your heart. Cardio keeps you heart healthy and your lungs built up. This will help your lifting in the long run. Don't do too much like running over 1 mile this will start to burn muscle. There are tons of weight lifters that can bench twice their weight but can't walk 1/2 a mile)
Sunday - NOTHING!!!! You have to rest.

You don't have to do them in this order but it's a good one. It allows different parts of your body to be sore at different times. I could go on and on . . . get ahold of me if you have any questions. Please feel free to get ahold of me. Remember don't go overboard!! You'll see guys that are stronger than you, just remember SOMEDAY you'll be them and someone else will be you. If you hurt yourself you may never get to where you want to be. Take it easy and slow and keep your head up . . . you'll do it.

Answer 4

aight if u just want to get toned, do more repetitions than weight (for weightlifting). When i'm getting myself in shape for the soccer season i do a lot of push ups, sit ups, and pull ups (a lot of repetitions of each. they get you're body in really good shape and tone you nicely but you're body won't build a large amount of mass because the weight does not increase by a lot).

with weights ill use somethng that is moderately easy (i can do 12-15 reps at first.) and do that weight or less from then on and keep increasing reps.

aerobic exercise is nice to get your body in shape, but you won't tone and lose weight as quickly. When you do weightlifting, push ups, sprints, and other short and intense bursts, this is called anaerobic exercise. It burns no energy while being done, but usually burns energy for up to 72 hours. Aerobic burns energy after 20 minutes (that's atleast 2.5 miles of running before starting to burn fat) and for only 2 hours after exercise. Unless you like aerobic exercise, which, if you do then it will work well for you.

protein shakes and bars are great, but should not be over used. You want to get your protein from sources like steak, eggs, and vegies (like green beans) as well as protein bars and shakes. with limited physical activity, it's recommended you get 1gram of protein per kg of body weight (about 1g of protein per 2lbs of body weight). Since you're going to be working out you should get between that amount and 1g of protein per pound of body weight. Bars and shakes will really help with this.

I use shakes right after a workout. it's when your body needs it most and they allow your body to get a large amount quickly. Vitamins are good for your body too (i take megamen's multivitamins from gnc. these also have amino acids which help in making new muscle). Don't use steroids and only think about using creatine if you ask your doctor and research into it (there are no long term studies on it. IT is believed to not cause cancer or ne thing like steroids but it might stop your body's production of creatine naturally)

Answer 5

You pretty much answered all of your own questions. Don't want to get big, stay away from the dumbells and heavy weights...Just want to tone up...use nautilus's weights!! Aerobics are always good to stay trim...many options (running,jogging,spin..etc) Protein shakes and bars are good if used correctly. There are protein shakes and meal replacement shakes....protein shakes will help you get toned, meal replacement helps you lose weight.

Answer 6

hmm watch whashamacall her, Sharon Mann, on fitTV. she is really good

protein shakes? hmm talk to your doctor first. Some bodies already have enough protein. but if you are discouraged by fitTV people, go for a walk for 1 hour and drink a lot of water, that will keep you in shape

Answer 7

Ultra slow lifting with lighter weights and more reps.

Answer 8

Light weights with high reps.

Answer 9

run ...run....run


ever see a fat long distance runner or sprinter...


Dumbassz

Answer 10

yoga and pillate (spelling?)