How do you get real toning results when you work out?

Question

We all know how frustrating it is when you go to the gym, but don’t see your body changing. It can be discouraging to do all that hard work and not see any physical change. What can you do to see real results when you work out?

Answer 1

the diet hold back 90% of the people from seeing the results that they desire. going to the gym is easy, eating healthy meals day in and day out is not. the healthier the diet and the more whole foods it contains the greater the positive effect there will be on the endocrine system.

too many people focus just on calories and not the source of the calories. the foods that you consume have a direct effect on the endocrine system and the endocrine system governs the human body. it will respond accordingly when healthy foods are consumed regularly and when heavily processed foods are consumed regularly. the healthier the diet the faster results of exercise will be seen

Answer 2

1

Answer 3

I have been on numerous health programs throughout the years from football training to losing weight now that my seditary job has caught up with me. Most recently I lost 89 lbs and just had the "stick with it" attitude. The best thing I could say is that it takes a lot to stay strong and believe that what you are doing is making changes. It was tough when I would see the scale go in the wrong direction. It was tough to believe that the next time I weighed in I would weigh less. I had to recollect and say to myself "ok, you must not have done everything right this week, what did you not do?" As time progressed I noticed everyone saying, hey you are looking really good, or wow what an improvement you are making, even though when I looked in the mirror I didn't see it that way. My girlfriend commented on how much more energy I had, and I didn't take that into consideration but it certainly helped me keep at it. When I was training for football I was noticing times go down, no matter how little it was, it was still a step in the right direction. If I added weight to my lifts even if I had to decrease it right after, it was more than I was doing the time before. I guess overall you don't need to see results to know you are making progress. Just knowing you are doing what you should be and being disciplined enough to know that despite shortcomings and potholes, the road to the goal was still the same, and that if you turn back, or try to take a side street that isn't going to help you see improvements over the long haul.

Answer 4

Follow the guidelines properly and working out integratedly :
1. having a competent personal trainer to start, stay for sometimes and continue on your own.
2. understand the anatomical adaptation and periodisation, it takes times. The toning happens long time after an anatomical adaptation, and force to gain it before this phase is forcing your muscles to injury and fatique.
2. build form the core, get rid of the excess toxins by a good eating behavior, periodisastion. The toning wont come if your body is still concentrating to manage a balance state by working hard with the past and existing toxins in the system.
3. Vary the work out type, not only doing the same thing for the whole year or month.
4. Dont be obsesive to result, as it is a processs, which means, listen your body, observe how do you feel and all the changes, and if your body tells you to rest, do it!.
5. If those things get done right, then the toning is a present for you, not simply an effort. because you casn have more than toning by working out properly.

Answer 5

"Real" results depends on you and your perspective of things. At this point I usually share with others what I have learned along the way. It's about a lifestyle change and isn't just temporary. Sometimes you won't necessarily see the results right away especially the physical aspect of it. It is about a combination of diet and exercise - however, I'm reluctant to use the word diet as this is about a lifestyle change and isn't something that is temporary.

Here are quite a few links that you may find useful when doing your research. I included information regarding healthy lifestyle changes as that is where it starts. I also included some links for toning and working out as that should be incorporated as well.

The main thing is to decide on your goal or objective. Ask yourself a few questions, do I want to firm up the body that I have? Do I want to lose weight? Am I happy with my weight? Why exactly am I working out?

Make it fun. Sometimes a partner helps, even if they aren't with you physically (although that is more fun) even if they are doing it at the same time or going through a same program that you are.

You should definately incorporate cardio into your routine as that is important.

Remember the benefits will not only be visible (eventually) physically but mentally and physiologically as well. Changed lifestyles have improved, weight, shape, mental attitude, depression, sleep, self-esteem, etc.

Make sure that it is something you will enjoy and want to continue.

Good luck in your endeavor.

Answer 6

These are my favorite questions. As bombarded as we are with all these machines, perfect ab work outs, the best diets, we feel as though if we do not look like the person in the commercial or picture soon enough, we feel as though we are not doing something right. Looking in the mirror after every work out does not work. Only gets you more discouraged. I have been an a work out freak since 1976. You will never see results in a work out unless you are Soooo on point, tand never do ANYTHING OTHER THAN, for at least 6 months. You will loose from every place else, THEN you will see the loss where you finaly wanted it. Ther are NO quick look terrific schemes. Only hard work and DEDICATION! A life time of it. looking the way you want, whether its firming up, great abs, muscular arms, this is a life style! Not a momentary thing. Genetics play the most part, and you work with what you have. Eating right. Not just counting calories, and eating salads alll the time. Balance! IT will take at least 6 months or more. No short cuts. determination, and hard work. Good luck! I am 51 yrs old, and look 31! No surgery, or lifts. I weigh 141lbs.- 5ft3in.

Answer 7

+weight - reps = size
-weight + reps = sculpting/toning

That's one of the basics.

Then there's the other thing about doing reps: many people simply machine-gun the reps (ie. doing it fast for the numbers). That's why some people can diligently go gyming for an entire year without getting results.

What I do to prevent that is to use counts of 4 for any exercise.

ie.:

Push-ups : 1(down), 2-3 (hold), 4 (up)
Any weight machine: 1(pull), 2-3 (hold), 4 (release)

The idea is to ensure that you are actually doing some work instead of simply racking up counts.

As to whether you want to add aerobics to weights etc etc...I leave it up to your believes. Many people have gotten similar results with different combinations.

Just remember:

+ muscle = + fat burning = + calories burnt
weights does not = big muscle. (remember the -weight + reps formula?)

It's good when you can feel the strain. Even better when you have aches here and there. A good indication of using the right no. of reps or the right amount of weights is that by the last count (ie. 15..or whatever) you should be straining.

Oh, and for protein, I got this from an award-winning body-builder. Try to use Whey. Soya is good but because it mimics eastrogen in the body, it also holds fat. Well, not like it's gonna add or prevent weight loss or anything but its additional information that might proove useful.

So food is also important. Obviously. However, don't go food-nazi..you will only end up getting destructive cravings. The idea is control and balance. Eat less of what you want but is unhealthy, and eat more of what is healthy. So, if you like KFC, have it once a week, instead of thrice. And, if you're very disciplined, for every unhealthy meal you have, replace it with 2 healthy meals.

If you believe in supplements (not replacements), do take them. I will not go into the details but it's proven that we will 'NEVER' get enough vitamins and minerals even on an extremely healthy diet when taken into account all the enviromental and personal factors.

These vitamins and minerals are essential in the body's ability to metabolise energy.

Read: Metabolism = energy conversation = calories burnt.

Nooo......this doesn't mean that you can get thin by simply getting more of the good stuff. It's just one of many factors...

Hope I helped

Answer 8

If you go to a gym, find a good personal trainer. These people in most cases know what they are doing. Do your homework and get an idea of what you are doing. This will help you select a training that is right for you. Understand proper nutrition, should you not have the materials to build or tone you body will not. Your body needs specific nutrients, proteins and carbs. Visit a nutritionist. Drink plenty of water when you work out. If you want to tone then do muscle strength exercises, muscle endurance exercises and cardio exercises. Do all of these. I use the weight machines for either my legs, abs or upper body alternating days, but I always make sure I do some sort of cardio exercise every day. That is how I tone. Take specific measurements of your body and stay away from the scale. Use a tape measure for arms, legs, waist all over. Record you findings. It sound rediculous but get naked and look at yourself in the mirror every day and determine the areas you need or want to work on. Take notice when clothes start to fit better. Have your significant other give you feedback as to how you are looking. Accept with grace and humility what they are saying if you want the truth. Working out has gone scientific and you realy need to research and educate yourself on all the ways to do this. There is and never has been a magic bullet, instead it is an individualistic culmination of various things that work specificly for you and your lifestyle. There is no boilerplant blueprint that works for everyone. Its hard work, accept it and drive on to your fitness goals. Once there maintain that lifestyle. Yes, it is a lifestyle and lifelong commitment.

Answer 9

People tend to think that it takes heavy weights or thousands of miles on a tread mill to get results - - IT DOESN'T!!

Diet is the key to becoming tone, light and frequent exercise will keep you tone.

Begin your diet - - 12x your current body weight is the max caloric intake on a daily basis. Keep to about 20 grams of carbs per day, and completely cut out ALL SUGAR (no sodas, candy, sugary toppings, etc.) I'd also avoid diet sodas as well - -too much sodium will cause you to retain water.

In the gym or at home, plan out a weight lifting regimen that involves very light dumbbells (there isn't a body part that dumbbells can't work.) The idea is to employ high repetitions using low weight. E.g., arm curls - -3 sets of 20 reps using no more than 5 lbs. There are quite a few books available that can help you identify various dumbbell exercises to use. Note that exercise should be conducted at least three times a week (more if you have the time.)

The combination of diet and exercise will cause you to see physical change -- -in fact if you remain serious about following this suggestion, you'll see a difference at the end of one month.

Good luck.

Answer 10

I find that if you work out 2 to 3 times per week with free weights or weight resistant machines at the gym you will see results. I don't know of any other way to change the body. Cardio burns the fat, but you will still have the same body just with less fat. So squats and lunges are the best for the lower body. You can also use 2 - 8 pounds free weights and work the upper body. Also, Pod Fitness which airs on Lifetime TV has some of the best personal trainers. I've personally have had great success working out 5 times a week with the trainers on that particular show. I have also had other personal trainers and their is no comparison. These personal trainers really know their stuff and the results you will see will blow your mind. Also, you must eat healthy. I personally eat nine servings of fruit and veg tables, grains and of course proteins. I avoid sugar like the plague. So if you eat healthy 80% of the time, do your cardio and your weight training you should have great results.

Answer 11

You the person doing the exercises won't be able to see most of the results because you see yourself all the time. It's the other people who are seeing you now and again that should notice the difference.
Just keep up the great work and before long, you too will notice the results of your changing body.
What that great work is, is doing calisthenics and weight training exercises on a daily basis.
You can get a book on the topic from the library to get specific ideas for your routine.
There's no real need to go to an expensive gym or Y to get this accomplished. Although, a lot of people want a "push" to start, but usually we don't even go to these places after joining.
Could you imagine how jam-packed these exercise gyms and Y's would be if everyone who joined them, went all the time??