Training for tone.

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    Training for tone.

    Hi, I am have decided on starting a journey to transform my body from skinny to muscular. I am only 17, and am looking for a bit of guidance; I'm pretty new to working out for muscle build. I don't want to be meaty but rather more toned. If anyone could provide me with some tips and advice for my goal, I would greatly appreciate it.

    Thank you!

    #2
    Atlas_FTW I can tell you my experience if it helps to guide you a bit. I have lost about 90 pounds so far this year, and I started out mostly on cardio. After a bit of exploration, I learned that it is much more effective in terms of overall health to also work on some weightlifting, and so since about March I have been routinely doing chest presses, tricep presses and lat pulldowns on the machines (side note - most afficionados will tell you to go with free weights, not machines, because machines restrict your body's range of motion.) I am a person that is now pretty fit, but still considered obese by the BMI, so putting on a decent amount of muscle weight is not against my nature, but even with a decent amount of arm workouts, it has only resulted in a bit of size and mostly just toned up what I had before. This is going to vary body to body, but most people who are looking at some bodybuilder and saying to themselves "that is too much for me" has no real reason to be concerned. Those guys are getting that mass because they are training for it and training a lot. Unless you are looking for two hour per day workouts then you don't really have much to worry about.

    There are different approaches to working out, and most people who are into fitness can tell you what works for them, but for me I prefer to break it down into various themed days (though I am not on my usual routines at the moment after having just moved). So I do one upper body day, one lower body day and then a third day of full body HIIT and coordination drills. There is not real reason to break them down this way though, more just personal preference and I had a few themed exercises which made it more fun to do it that way.

    A lot of people here will steer you to some of the programs, and they seem good, but I am still new enough to this website that I haven't done any program yet (though I plan to soon). Instead I typically just sample various workouts, repeat what I like and move on to new stuff if I don't enjoy it or see the benefit.

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      #3
      Building muscles is a slow process, so is that to a body builder like physique. You always have time to decide when you feel like "Oh I get enough," and then switch to maintenance.

      Sometimes I think my arms have grown bigger by looking at the mirror but when I take measurements it's just the same.

      I am one of those people who will steer you to some of the programs, like CaptainCanuck mentions, simply because it's more fun for me than picking individual workouts for an entire month by myself, which I find tedious. But it's all personal preference.

      Anyway I gonna say Ironborn if you like dumbbells, or Foundation if you are really new to fitness.

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        #4
        Take a look at the programs: How to Pick a Program
        In choosing the right program a lot depends on what you might like and enjoy and also on your current level of training.
        Perhaps the most interesting programs for you are these:
        30 Days of Gravity
        30 Days of Strength

        If you want to do some muscle and work with weights:
        IRONBORN
        Welcome

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          #5
          Atlas_FTW

          The programmes listed by Fremen are perhaps the best ones for a 30 day programme which will get you in the routine. You're 17 so still young and growing.

          Diet will be important as well as exercise and you will need to ensure you are eating sufficient protein as well.

          Equally don't forget to sleep properly at night, by which I mean getting enough sleep. Aim for your 8 hours.

          Building muscle takes time, you will however see an improvement in your strength and general muscle tone in the meantime.

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            #6
            A few tips, from someone who was also very skinny at your age but didn't get his act together until much later in life...

            (1) PATIENCE. This is probably the most important, but also the most difficult. We want results as fast as possible, but changing your body and your activity/eating habits takes TIME. (Again, from personal experience: it took me ten years to reach my goal weight.)
            (2) NUTRITION. You'll want plenty of protein, and if you are indeed "skinny" and want to be "muscular," you'll most certainly need to change up the way you eat. You will very likely need to eat more meals and snacks than you're accustomed to, and with more nutrient-dense/calorie-rich foods. When I was gaining muscle the fastest, I was having two breakfasts, a lunch, a small dinner, a large dinner, and then snacks and post-workout shakes as well. I'm not saying you'll have to do this - we all have different goals - but it would be shocking to expect to change your mass and musculature without fueling that properly.
            (3) RESISTANCE. The easiest way to gain muscle is to eat right and lift weights. Even if you don't join a gym, you'll still need to apply a lot of the same principles to bodyweight exercises - more difficult variations, increasing time under tension, etc.

            Good luck!

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              #7
              Atlas_FTW Calisthenics everyday will get you toned.

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                #8
                Atlas_FTW Welcome to the hive! Definitely have a look on How to Pick a Program for what you wish to work on if you are completely new to fitness itself I would recomend starting off with the Foundation Program so you know what your strength and weaknesses are Hope that helps good luck on your journey buddy

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                  #9
                  Originally posted by Baston View Post
                  A few tips, from someone who was also very skinny at your age but didn't get his act together until much later in life...

                  (1) PATIENCE. This is probably the most important, but also the most difficult. We want results as fast as possible, but changing your body and your activity/eating habits takes TIME. (Again, from personal experience: it took me ten years to reach my goal weight.)
                  (2) NUTRITION. You'll want plenty of protein, and if you are indeed "skinny" and want to be "muscular," you'll most certainly need to change up the way you eat. You will very likely need to eat more meals and snacks than you're accustomed to, and with more nutrient-dense/calorie-rich foods. When I was gaining muscle the fastest, I was having two breakfasts, a lunch, a small dinner, a large dinner, and then snacks and post-workout shakes as well. I'm not saying you'll have to do this - we all have different goals - but it would be shocking to expect to change your mass and musculature without fueling that properly.
                  (3) RESISTANCE. The easiest way to gain muscle is to eat right and lift weights. Even if you don't join a gym, you'll still need to apply a lot of the same principles to bodyweight exercises - more difficult variations, increasing time under tension, etc.

                  Good luck!
                  This is basically what I'm discovering (36 y/o skinny going for muscular). I started with calisthenics, DAREBEE workouts, and running about 6 months ago. I joined a gym about 2 months ago and have been eating carefully and lifting consistently to make modest gains (6 lbs) but I am fit and feel pretty amazing.

                  For nutrition, you can use myfitnesspal (by underarmor) or https://cronometer.com/. I want to try cronometer but I have like 70 days in myfitnesspal and the history all in one place is worth sticking around there for me. I focus on eating 3000 calories a day, 1g of protein per pound of body weight, and now I'm realizing that the carbs are critical too =P

                  Maybe try out some individual workouts; try combat, cardio, strength focused ones and see what you like.

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