Training tips for fat loss/toning

[Tom Pk]

Hi

Ive been experimenting in the gym and with my diet for a bit now in a not too serious manner but enough to see differences.
My aim was to reduce fat and tone up quite a bit. Im quite a strong solid guy with some muscle definition.
It's mainly around my abs and particularly around the waistline where Im finding it difficult to reduce fat...Ive heard that the place you put weight on first is the last place you lose it so maybe thats it.
Does anyone have any tips on how to tone up generally but mainly around the stomach/abs/waistline?
If it helps I can get into the gym everyday if I have to, at the moment i'm usually in twice a week for about an hour each time

Any help would be appreciated
Cheers
Tom

[pablo147]

You burn fat throughout the body, there is no way to burn it in one area only. With that said, cardio is good for buring calories as well as weight lifting. If you want to see more results, go to the gym more. Simple as that. I'm sure you know this as well, but diet plays an important role.

You may also want to try some HIIT (High Intesntiy Interval Training) type exercising. If you dont know what that is, do a search in the forums. Theres loads of information abou it.

[TheCount]

You burn fat throughout the body, there is no way to burn it in one area only.

Right!

With that said, cardio is good for buring calories as well as weight lifting. If you want to see more results, go to the gym more. Simple as that.

WRONG!!

If you go to the gym lots you can end up overtraining in which case you are back at square 1. Get a routine of the gym 3 times a week. Cardio is good for fat loss and weights done properly. If you go to a gym worth going to there will be an instructor from who you can get advice/consultation

[TheMachine]

what worked for me and most guys I know:

a basic routine like the 5x5 followed by 15 minutes of HIIT or Tabata method 3x/wk

[pablo147]

WRONG!!

If you go to the gym lots you can end up overtraining in which case you are back at square 1. Get a routine of the gym 3 times a week. Cardio is good for fat loss and weights done properly. If you go to a gym worth going to there will be an instructor from who you can get advice/consultation

I didnt mean go every day for 5 hours. He said he was going twice a week for one hour at a time. That aint gonna cut it, unless he has an active lifestyle. I would suggest 3-4 times a week. Then again, I'm a young guy in good shape so I may be able to train harder than someone whos older and in not as great shape.

[ItalianStallion]

a basic routine like the 5x5 followed by 15 minutes of HIIT or Tabata method 3x/wk

Do this, and start eating 5-6times a day (smaller meals), and obviously cut out any crap in your diet.

[Beowolf]

Wow! I'm pleasently suprised! No ones condemned this guy to hell for saying the word "toned" yet! We must be getting friendlier. Hurray! :)

[Tom Pk]

Ok thanks everyone....and erm...sorry for saying 'toned' whatever the reason

[ItalianStallion]

Ok thanks everyone....and erm...sorry for saying 'toned' whatever the reason

We hate the word toned because there is no such thing, you cant shape a muscle and make it toned like those idiots doing high reps saying 'i want to be toned like bruce lee'. A better word to use would be 'defined'. The only way to get 'defined' would be to lift big weights and get some muscle, and then do some cardio to burn of the fat. Low fat + big mucles = defined. Or something like that...

[Tom Pk]

Ok that's fair enough, although, I was using it in the sense that toning makes the muscle firmer or stronger.
You mention, lifting big weights and obviously this is the only way to get bigger muscles, can anyone shed light on the whole 'light weight more reps' issues for fat burning and definition because I think i've read conflicting views on the actual utility of that sort of work out.

[ItalianStallion]

Ok that's fair enough, although, I was using it in the sense that toning makes the muscle firmer or stronger.
You mention, lifting big weights and obviously this is the only way to get bigger muscles, can anyone shed light on the whole 'light weight more reps' issues for fat burning and definition because I think i've read conflicting views on the actual utility of that sort of work out.

What have you heard?
Light weights will build muscular endurance and like...increased capilary density or something like that, its my understanding that heavy weights/low reps actually uses up more energy than light weights/high reps, so you will end up burning more fat. You wont get defined doing high reps because you end up working your slow twitch fibres, which dont like to grow very much.

[Tom Pk]

I'd heard that for strength building you have to lift more weight with lower reps whereas more reps with lighter weight gives more definition. But after reading your post, your explanation seems more logical

[ItalianStallion]

I'd heard that for strength building you have to lift more weight with lower reps whereas more reps with lighter weight gives more definition. But after reading your post, your explanation seems more logical

Yeh, if you want, just do a search for 'tone' and youll find millions of threads about lightweights and definition and how thats a load of crap with more detailed explanations than mine.

[Tom Pk]

Ok thanks, and to all who have replied cheers as well, much appreciated

[Shadow_of_Evil]

I've personally always been under the impression that to get rid of those last kilos on your belly is almost 100% reliant on diet.

[harhar]

Your diet may be the culprit. Eat more veggies (like tons), and fruits. This alone will be enough for most people.

Also, try sprints once or twice a week on non-gym days (look at them sprinters!! :D). If you want it bad enough you WILL get it.