Toning tips

Don't let me scare by saying, there is no such thing as toning, this is total broscience. What most people class as tonning is to reduce the fat in one area of the body ie spot reduction, this is impossible. Its upto the body to decide where it wants to take the fat off, for me my love handles and man boobs are showing less reduction than the rest of my body, I cant help this.

The fat will eventually go when you get closer to your goals, you might not see much reduction at the start but closer to your goal all of a sudden it all starts coming off in those areas.

Simply buy the book "Convict Conditioning" by Paul Wade.
Within youll find 6 exercises broken down into 10 steps ending in the master step.
What this allows you to do is workout virtually every day for about 10 mins and get into great shape.

The exercises are as follows and i'll put the master steps also so youll see the progression:

Push ups: 1 handed push ups
Hand stands: 1 arm handstand pushups
Leg up: Suspended leg ups
Bridge: Back bend to bridge
Squats: 1 legged squat
Pull ups: 1 arm pull up


This program builds amazing strength and flexibility.
Its something that you can use for life.

Hope that helps.

PS: you have those flabby spots due to improper dieting.
Unless you are taking in the proper amount of calories, you wont see results.
PM me if you are interested in having me look over your diet and make suggestions to your caloric needs.

Push ups: 1 handed push ups
Hand stands: 1 arm handstand pushups
Leg up: Suspended leg ups
Bridge: Back bend to bridge
Squats: 1 legged squat
Pull ups: 1 arm pull up


This program builds amazing strength and flexibility.
Its something that you can use for life.

Hope that helps.

LOL! And more LOL!!!! What planet are you on?!!!! Give her a break, it's the girls first post .....and OP please don't PM him, he's having a laugh.

I'm actually not having a laugh and i'm perfectly serious.

Dans advice may well be good but I doubt the OP is quite ready for one handed push ups and one handed pull ups just yet! Those exercises are pretty hardcore - I certainly can't do them and neither can most of the men I know (young and old, gym and non gym members).

The OP wanted advice on toning up in 10 minutes, she's done great in losing loads of weight but she clearly isn't at peak fitness levels yet. The most helpful advice must surely be programmes and exercises that are appropriate and attainable for her right now, ie keep watching the calories and start to do more strength exercises (and put in more than 10 minutes a day).

Dans advice may well be good but I doubt the OP is quite ready for one handed push ups and one handed pull ups just yet! Those exercises are pretty hardcore - I certainly can't do them and neither can most of the men I know (young and old, gym and non gym members).

The OP wanted advice on toning up in 10 minutes, she's done great in losing loads of weight but she clearly isn't at peak fitness levels yet. The most helpful advice must surely be programmes and exercises that are appropriate and attainable for her right now, ie keep watching the calories and start to do more strength exercises (and put in more than 10 minutes a day).

Monday:
Push up step 1 http://youtu.be/1V1TpzUwokY
Pull up step 1 http://youtu.be/m1PPCklbBlo
Perform 3 sets of 30 to progress to step 2.

Tuesday:

Leg up step 1 http://youtu.be/GgC4_c41QHQ
Bridge step 1 http://youtu.be/q_e1Ibr2cS8
3 sets of 30 to progress to step 2

Weds:
Squats step 1 http://youtu.be/5XDjserman8
Hand stand step 1 http://youtu.be/0Tifu8OiFek
Squats progress at 3 sets of 40
Headstands progress at 3 sets of 1 or more mins.
PS: headstands work well for power lifters also.
By adjusting equilibrium you'll be able to press more weight overhead.


Thursday:
Push up step 1 http://youtu.be/1V1TpzUwokY
Pull up step 1 http://youtu.be/m1PPCklbBlo
Perform 3 sets of 30 to progress to step 2.

Friday:
Leg up step 1 http://youtu.be/GgC4_c41QHQ
Bridge step 1 http://youtu.be/q_e1Ibr2cS8
3 sets of 30 to progress to step 2

Saturday and Sunday are off days for recovery.
Don't skip any steps.
Progress slowly and use a 2 second cadence.
2 seconds down, pause, 2 seconds up.

Start all progressions at 1 set of 5-10 to get the feel of the move.
This builds strength, not only in the muscle itself, but in the tendons and ligaments.
If you continue using YouTube as a source, by searching the other steps up to 10, you'll have all the contents from the book except the in depth explanation as to why these moves are important.
I still suggest buying the book just for reference.
That way you'll understand the why behind why the move are able to help you get extremely strong and naturally shed body fat.

Hope that helps.

thanks for clarifying the programme Dan, that's far more helpful

.... duplicate post.

Having owned, read and used both books my preferance would be to go for You Are Your Own Gym by Mark Lauren rather than Convict Conditioning as YAYOG is based on realism and written by a certified military physical training specialist, whereas CC is written by Paul Wade and we don't know who he is, apart from apparantly having been in prison for some years and met some bodyweight traininers, or even if that is his real name.

Also, CC is a bit far-fetched in it's projected targets and ambitions. Where is the person who can perform single handed handstand push-ups? Maybe on the Moon with less gravity than on Earth?

YAYOG starts with much more easily acheivable movements and takes more incremental moves and approaches and with more realistic long range targets.

Your mind is the limit on your body.
Just because the master step seems impossible dissent mean you cannot do it.

Even better than YAYOG I'd suggest Brooks Kubiks Dinosaur body weight training.
Brooks builds world heavyweight power lifters and has been in the business for over 20 years.

Defeatism starts in the brain.
Just remember.
What the mind believes, the body achieves.

The single-handed handstand has never been performed by anyone, though I would love to be disproved and I would read any citation you can find.

You've missed out.
http://www.youtube.com/watch?v=tv3fGSSlFbg
http://www.youtube.com/watch?v=S5EXQeVUzB4
http://www.youtube.com/watch?v=ykTfcyBlg7c
http://www.youtube.com/watch?v=rOeExfKKe64

The single-handed handstand has never been performed by anyone, though I would love to be disproved and I would read any citation you can find.

You've missed out.
http://www.youtube.com/watch?v=tv3fGSSlFbg
http://www.youtube.com/watch?v=S5EXQeVUzB4
http://www.youtube.com/watch?v=ykTfcyBlg7c
http://www.youtube.com/watch?v=rOeExfKKe64

Thanks. I'm gonna enjoy watching these as soon as I can.

Hi Helloitsdan. Nothing wrong with having your ambitions in the stars so long as you keep your feet on the ground. The single-handed handstand has never been performed by anyone, though I would love to be disproved and I would read any citation you can find.

Anyway, back to the original question - my opinion is that You Are Your Own Gym is based on military physical training from easy to advanced movements and would be the best approach for you.

Don't allow your fear of the unknown effect and persuade others.
Telling someone "it's impossible" puts the breaks on progress.

I have no fear of the unknown but I do believe in taking our ambitions with a good dose of reality.

We seem to be walking different paths and that is fine. Let's not derail the thread by talking off-topic.

To Tryclyn and Helloitsdan.

Oh - my - goodness!

Tryclyn - I watched those You Tube links back you posted and I'm completely humbled and inspired. thank you so much for searching these out and posting.

I did write in error - I actually meant no-one had done a one-hand handstand PUSH-UP rather than one-hand HANDSTAND; which is what I posted. Sorry for confusion.

Even so, I did some digging in You Tube and found this:

http://www.youtube.com/watch?v=dnzob6hLI9o

and THIS:

http://www.youtube.com/watch?v=8I7PMeoE2c0

Tryclyn - you're right, I HAVE been missing out and Helloitsdan - you're right, I shouldn't allow my fear (or ignorance) of the unknown affect and persuade others - or myself.