Best way for muscle toning?

NathanOlney92
NathanOlney92 Posts: 1
in Getting Started
I'm 22 and consider myself to be in a decent shape, I play football 3-4 times a week three six a side games and one 90 minute game depending on if I'm working, I do smoke but can find myself still running more than other non-smokers, I just want that lean body with a slight six pack that I would be happy with, any tips?

Thanks in advance!

Nathan

Replies

  • itsbasschick
    itsbasschick Posts: 1,584 Member
    weight training.

    there's no such thing as "toning" a muscle. either you develop your muscles or you don't. lift heavy to get started, shock the muscles into some growth. don't worry about getting too bulky, as this takes years and LOTS of effort.

    as far as getting a six pack, that's all about cutting calories and cutting down body fat. if you're in good shape, it's possible that as you gain muscle you'll lose enough fat for a slight six pack, but if you want to see it sooner, cut some calories. it couldn't hurt to work abs heavy in the gym, but you won't see 'em till you lose belly fat, which just about everyone has.
  • marissanik
    marissanik Posts: 344 Member
    Eat the appropriate calorie intake based on TDEE. You would need to eat a surplus in order to build muscle. Lift weights! Protein will become your best friend.
  • blaccoffee
    blaccoffee Posts: 26 Member
    Basically what you want to do is research myofibrillated hypertrophy exercise.

    http://en.wikipedia.org/wiki/Muscle_hypertrophy#Strength_training

    Workouts like this are great for building abs that pop.
    http://www.muscleandfitness.com/workouts/abs-exercises/six-week-power-abs-routine?page=0

    Make sure you meet your protein goals each day.

    Good luck
  • 3laine75
    3laine75 Posts: 3,069 Member
    You look in pretty decent shape from your pic. Are you looking to build muscle or just strengthen what's there?

    Build strength: eat at maintenance or deficit and lift heavy. Build muscle: eat at surplus and lift heavy (other strength training options are available (but that one's my favourite)).

    A few bulk/cut cycles would probably leave you pretty ripped. Building up then cutting back the fat (again and again) will eventually get you that 6 pack and 'toned' look.

    You've got gender (you are a guy,,right?) and age on your side - do it now!

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