Fitness
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How many days a week do you exercise to stay toned up?


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I want to look as tone as possible for the sweet summer time,...so I was wondering, do you think 5 days is enough of an hour of either bike/jog/swim? Sometimes 6 a week, but not often. I eat a lot of protein too, around 80-100g a day. Is that too much by the way, lol? :P I want to build muscle and all but not be a body builder. 

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If you want to build muscle, you'll need to lift weights and eat more than you burn.

You won't look like a body builder. I promise.

Aiight, aiight. Would you still say 5 days is good to just "stay in shape"? 

Also, how many days do you maintainers exercise a week and for how long? Would love a comparison c:

I lift about 3 times a week (when I'm being good) - depending on what I'm doing, it'll take ~45 min, maybe longer.

I take a spin class once a week, walk a mile+ home from work, and try to include some other type of exercise on other evenings (but not every evening) - so last night I ran sprints carrying a 10-lb bag of sand and did squats and push-press with the sandbag. Another night I might do "get metabolic" for 1 set, which takes about 30 min. I'm hoping to start doing a little biking on the weekends. Tonight is a rest night (that I'll spend working on a quilt).

I work a desk job, so the rest of the time I'm sedentary.

But some weeks, I barely do any of that (except the spin class and the walk home) - just depends on if I'm having any back issues (recently was the case), lousy weather, and how I feel.

It's not about how much exercise you need to maintain....  it's all about calorie intake. YOu need to find out what your calorie intake shoudl be based on your age, weight, height and activity level during the day (online calculators can find you this).  To maintain weight, you just have to be sure your calorie intake is within this range... (less would result in loss, more woudl result in gain). 

If you are truly looking to get toned for the summer, just doing cardio 5 days a week isn't enough.... trust me, I made this mistake.  The result will end up being "skinny fat".  The key is to incorporate a weight training routine with it (low weights high reps) several times a week.  The combination of regular cardio to shed the fat and weight training to tone and define the muscle willl get you the look you are after.

Hope this helps!  I am in the process of doing the same workout plan... on my 3rd week.  Can definitely see the results so I know it's work but it's a process.... won't just happen overnight unfortunately.  Focus more on % of body fat decreasing verses weight decreasing.

Original Post by sunshinee12381:
The key is to incorporate a weight training routine with it (low weights high reps) several times a week.  The combination of regular cardio to shed the fat and weight training to tone and define the muscle willl get you the look you are after.

Depends on what you mean by "low weights, high reps". As long as you are talking heavy weights that you can't lift more than 12 times per set, I agree.

If you are talking 2lb dumbbells for 20 reps... not so much.

Original Post by beachyball:

Aiight, aiight. Would you still say 5 days is good to just "stay in shape"? 

you're going to have to define your goals more specifically than that.  think SMART: specific, measurable, attainable, realistic, and timely.

Original Post by beachyball:

Also, how many days do you maintainers exercise a week and for how long? Would love a comparison c:

i exercise far more now that i'm in maintenance than i did when i was losing.  my goals (see above) are different now.

If you want to look 'toned', or more like an athlete or dancer, you'll need to lift weights and/or do HIIT. If you run, sprint in short intervals instead. If you decide to lift weights you need to get stronger, so don't do what girls around you in the gym are doing - bouncing around 5 pound weights. Stick with free weight squats, deadlifts, pullups, dips, bench press, overhead press. Your workouts should be intense enough that you shouldn't need to go to the gym for more then 3-5hrs a week. If you exercise more than that you need to ramp up the intensity. Above everything else watch your diet.

Great thanks for the advice!

 

#9  
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if you want to look tone then you need to look into high repetition workouts. pushups and situps burn fat, sounds shocking but the reason is that its high repetition. don't worry, they won't make your boobs smaller and it actually pushes them out more so that may change your mind either way.

protein wise, you need between 1-1.5 grams of protein for every pound of body weight you have. it sounds extreme and thats why you don't really ever see many people doing this. 

if you got the patience, try doing a quick set of pushups or situps or even pullups a couple times a day in low counts. you will feel toner by the end of the week guaranteed . 

as long as you workout and burn the calories you take in you shouldn't need to worry much about calorie counting unless you are far from a state of fitness to begin with. obviously i am a guy and we almost never count calories so take this with a grain of salt. 

By high rep, low weight I wasn't referring to 2 lb dumbells.... I am referring to enough weight that you can feel it working the whole muscle but by the time you get to around 15 of the 20 reps, your muscles are BURNING.  Sorry I didn't clarify before.

Sunshinee, check out this post made by the fitness mod, melkor.

He writes:  16-20 is pure sarcoplasmic hypertrophy*, and above 20 you're working strictly strength endurance with no hypertrophy potential whatsoever.

* Sarcoplasmic hypertrophy is when the cellular energy systems surrounding the muscle fibres grow larger to more effectively deliver nutrients to the fibre. It contributes to muscle size, but not to neurogenic tone or strength, so having more sarcoplasmic than myofibrillar hypertrophy means you look larger but lack neurogenic tone.

So I'd recommend that you keep the reps lower than that, unless "larger without neurogenic tone" is your goal.

wow, very interesting. thanks for the advise. 

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